A healthy heart recipe should also contain
other essential nutrients such as fiber, vitamins,
and minerals. These heart healthy nutrients can be
found in vegetables, grains, and fruits. Avoid using
foods high in fat content. If possible, use low fat
versions for a healthy heart recipe meal. ^__^
It can be tough looking for recipes
that are healthy for you heart, so I've prepared two
very delicious heart healthy recipes here for you,
and you can be sure that there will be more to come
soon. :) You
can also find many more delicious and healthy recipes
here.
Heart Healthy Recipe #1: Pasta Primavera
Pastas (any shape) - 250g
Snow peas - 1 cup
Asparagus - 1 cup (cut into 2inch sections)
Baby corn - 1 cup
Baby carrots - 1 cup (cut into 2 long halves)
Red pepper - 1 (chopped)
Green onions - 3 (cut into thin strips)
2/3 cup of low fat cottage cheese
2/3 cup of low fat yogurt
Salt and black pepper - add to taste
Lemon juice - 1 tbsp
-
Parboil the asparagus, green peas,
and red peppers for about 2 to 4 minutes.
-
Parboil the carrots and baby corn
until tender.
-
In a large pasta cooker, boil
the pastas until soft. Drain, and run briefly
through cold water.
-
In a blender, mix the cheese,
yogurt, lemon juice. Make sure the mixture is
smooth. Thin the sauce with skimmed milk or water
if needed.
-
In a large pot/pan, mix the veggies
with the pasta, and add in the sauce. Also add
salt and pepper. Heat gently and then serve.
This first heart healthy recipe contains
only 0.4grams of saturated fat, 3mg of cholesterol,
and 6 grams of fiber per serving.
Healthy Heart Recipe
#2: Tofu Green Bean Curry
Green beans - 125g
Tofu - 200g (firm tofu recommended)
Mushrooms - 6 to 8 (sliced)
Green onions - 2 (cut into 1cm sections)
Curry paste - 1 tbsp
Light soy sauce - 1 tbsp
Coconut milk - 1 to 1 1/2 cup (or skimmed milk)
Sugar - 2 teaspoon
Fresh red chilies - 3 (diced)
Salt - add to taste
-
Heat the coconut milk in a pot
until it starts to separate. Then add in the curry
paste, soy sauce, red chilies, sugar, and salt.
Mix well.
-
Add in the mushrooms and tofu,
and bring to a boil.
-
Add in the green beans, and let
it simmer until the beans are cooked. Add in the
green onions. Cook for a minute or so, and serve.
This healthy recipe for the heart
has only 0.5grams of saturated fat, and no cholesterol
per serving!
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