The American Heart Association recommends boiling as a healthy cooking method. Boiling can help capture the flavor and nutrients of food without the need to add extra fat or salt.

1. Broccoli Soup

Ingredients
• 1 cup broccoli florets
• 1 tsp olive oil
• 1/2 cup thinly sliced onions
• 1/2 tsp finely chopped garlic (lehsun)
• 1/2 cup thinly sliced carrots
• 2 tbsp finely chopped celery
• Salt (to taste)
• Freshly ground black pepper (kalimirch powder) to taste

Method
1. Heat olive oil in a deep non-stick pan, add the onions, garlic, carrots and celery and sauté on medium flame for 2 to 3 minutes.
2. Add the broccoli, salt and 2½ cups of hot water, mix well and boil on a medium flame for 2 to 3 minutes, while stirring occasionally.
3. Add the pepper and mix well before serving
4. Serve hot.

2. Garlic Potatoes

Ingredients
• ½ kg small new potatoes ( scrub well to remove sand)
• 4 to 5 cloves of garlic
• 1 bay leaf
• 1 teaspoon black peppercorns (whole pepper)
• Salt (to taste)
• 2 teaspoons olive oil
• ½ tsp. freshly ground black pepper

Method:
1. Place the potatoes, garlic, bay leaf, and peppercorns in a large saucepan, add water to cover ingredients by about an inch and add salt.
2. Bring to a boil for 5 minutes, lower the heat and cook for another 3 minutes. Simmer until potatoes are soft enough to be pierced with a fork.
3. Strain the potatoes through a colander and discard the garlic, bay leaves, and peppercorns. Place in a bowl and toss with olive oil, salt and pepper.
4. Serve hot.

3. Seasoned Brussel Sprouts

Ingredients
• ¼ kg Brussel Sprouts (Choti Gobi)
• 1½ cups boiling water
• 1 teaspoon salt
• ¼ teaspoon pepper
• 2 tablespoons olive oil

Method:
1.Place sprouts in a saucepan with water and salt, cover, and boil gently 15-20 minutes until tender.
2.Drain well and toss in olive oil, season with salt and pepper
3.Serve hot.

4. Boiled peanut salad

Ingredients:
• 1 medium onion (chopped)
• 1 small carrot (grated)
• ½ a small cucumber (finely chopped)
• ¼ tsp. vinegar
• 1 small tomato (chopped)
• 1 cup raw peanuts in shell
• 2 small green chillies (sliced/ slit)
• Juice of ½ a lime
• ½ tsp. olive oil

For garnish
• Sliced lemon wedges (1 lime)
• 2 tbsp. chopped coriander leaves

Method
1. Mix chopped onion, grated carrot, cucumber, tomato, vinegar, lime juice and green chillies in a bowl.
2. In a separate vessel boil 3 cups of water with a little salt. Add whole peanuts and boil on medium flame for 10 minutes. Remove a shell and open to see if peanuts are cooked.
3. Strain peanuts with a colander and wait for them to cool before shelling.
4. Place shelled peanuts in a bowl along with the rest of the ingredients, add olive oil and toss until well blended.
5. Garnish with coriander leaves and lime wedges.
6. You can refrigerate this salad for an hour and serve it cold.

5. Sweet corn salad

Ingredients
• 2 ears corn, shucked
• 1⁄4 cup onion, diced
• 1⁄4 cup red bell pepper, diced
• 1 tablespoon apple cider vinegar
• 2 tsp. olive oil
• 1 teaspoon salt
• 1⁄2 teaspoon black pepper, freshly ground
• 1⁄2 cup fresh basil leaves

Method
1. Heat 5 cups of water with a little salt in a large pot and bring to boil.
2. Break each ear of corn in half so it will fit in the pot, and cook until tender and the starchiness is gone.
3. Drain and immediately immerse the ears of corn in a bowl of cold water to retain the color. When the corn is cool, remove the kernels off the cob.
4. Toss the kernels in a large bowl with the onions, red peppers, vinegar, olive oil, salt, and pepper.
5. Just before serving, add the fresh basil. (If you add the basil too early and let the salad sit for a long period of time before serving, it will wilt and darken.)
6. The salad can be served cold or at room temperature.

6. Jowar and Vegetable porridge

Ingredients
• 1/2 cup coarsely powdered jowar
• 1 tsp oil
• 1 cup chopped mixed vegetables (french beans, carrot, green peas and cauliflower)
• 1/2 tsp mustard seeds ( rai / sarson)
• a pinch of asafoetida (hing)
• salt to taste

For The Garnish
• 1 small tomato- finely chopped
• 1 small onion- finely chopped
• 2 tbsp. finely chopped coriander (dhania)

Method
1. Combine the powdered jowar, salt with 3 cups of water, mix well and boil on low for 20 minutes
2. Heat oil in a deep pan and add mustard seeds and asafoetida.
3. When the mustard seeds crackle, add mixed vegetables and sauté on a medium flame for 3 to 4 minutes.
4. Add the cooked jowar mixture, 1½ cups of water and salt, mix well and simmer for 6 to 7 minutes, while stirring occasionally.
5. Garnish with tomato, onion and coriander and serve immediately.

7. Moong soup

Ingredients
• 1/2 cup moong (whole green gram)- soaked overnight
• 1 tsp oil
• 1/4 tsp cumin seeds (jeera)
• 4 to 5 curry leaves (kadi patta)
• 1/4 tsp asafetida (hing)
• salt to taste
• 2 tsp lemon juice

Garnish
• 2 tbsp. finely chopped coriander (dhania)

Method
1. Clean and wash the moong, add 5 cups of water and boil for 30 minutes
2. Heat oil in a deep non-stick pan and add cumin seeds.
3. When the seeds crackle, add the curry leaves, asafoetida and moong (along with water), mix well and bring to boil.
4. Add the lemon juice and mix well.
5. Serve hot garnished with coriander.

8. Cous- Cous salad

Ingredients
• 1/2 cup broken wheat (dalia)
• 1/2 tsp oil for cooking (you can use vegetable or olive oil)
• salt to taste
• ¼ cup cucumber cubes
• ¼ cup chopped tomatoes
• ¼ cup blanched broccoli florets
• ½ cup sliced and blanched mushrooms (khumbh)
• 1 cup lettuce, torn into small pieces
• 3 tbsp. finely chopped mint leaves (phudina)
• 1 tbsp. lemon juice
• A pinch of freshly ground black pepper (kalimirch) to taste

Method
1. Boil 2 cups of water in a deep non-stick pan, add salt and oil and mix well.
2. Add the broken wheat, mix well and cook on a medium flame for 7 minutes, while stirring occasionally.
3. Drain well and refresh with cold water.
4. Combine all the ingredients, along with the cooked broken wheat in a deep bowl and toss well.
5. Serve immediately.

9. Minty Vegetable and Oats soup

Ingredients
• 3 tbsp. finely chopped mint leaves (phudina)
• 1/2 cup finely chopped cabbage
• 1/2 cup finely chopped carrot
• 1/2 cup quick cooking rolled oats
• 2 tsp olive oil
• 2 tsp finely chopped garlic (lehsun)
• 1/2 tsp finely chopped ginger (adrak)
• 2 tsp finely chopped green chillies
• 1 tsp soy sauce
• 3 cups basic vegetable stock
• salt and freshly ground black pepper (kalimirch) to taste
• 2 tsp lemon juice

Garnish
• A sprig of mint

Method
1. Heat oil in a deep non-stick pan, add garlic, ginger and green chillies and sauté on a medium flame for a few seconds.
2. Add the chopped cabbage and carrot and sauté on a medium flame for 2 minutes.
3. Add the oats and sauté on a high flame for 1 to 2 minutes.
4. Add the soy sauce and basic vegetable stock, mix well and bring to a boil.
5. Add the salt, pepper, mint leaves and lemon juice, mix well and cook on a medium flame for 1 minute.
6. Serve immediately garnished with a sprig of mint.

10. Boiled Chicken

Ingredients
• ½ kg chicken (breast pieces with white meat)
• 1 large onion, halved
• 3 carrots, cut into chunks
• 2 stalks celery, cut into chunks
• ½ tsp pepper powder
• 6-7 cups of water

Method:
1. Place chicken in a large pot with onion, carrots, celery and pepper powder; add water to cover.
2. Cover pot and bring to a boil; reduce heat to a gentle boil and cook for about 60 minutes, or until chicken meat is soft and tender.
3. Remove chicken, let cool and remove from the bone. You can shred or chop the meat.
4. You can use this meat in salads, as filling for sandwiches or chapathi rolls or it can be eaten along with steamed vegetables