Here are four essential nutrients for a strong heart
Soluble fiber, found in oat flakes, apples, pears, peanuts, beans, lentils and whole grain bread and cereals, helps reduce the level of "bad" cholesterol (low density lipoproteins), thereby reducing the risk of heart disease. Folic acid, which is found in green vegetables, beans and lentils, reduces the level of homocysteine - an amino acid that can increase the risk of heart disease. Omega-3 fatty acids, which are abundant with nuts (especially walnuts) and fatty fish, prevent clogging of the arteries, help dilate the narrowed vessels and lower the level of very low density lipoproteins - blood fats, which cause the development of cardiovascular diseases. Monounsaturated fats from foods such as olives, olive oil and vegetable oil from seeds and nuts reduce blood cholesterol levels. Plus, monounsaturated fats, unlike polyunsaturated fats, are more resistant to oxidation, a process that causes damage to cells and tissues. Saturated fats contained in red meat, butter and fatty cheeses, increase the cholesterol, clogging arteries, so avoid these products or restrict their use. With our recipes, you can take advantage of all the benefits of heart-healthy ingredients and make sure that these dishes are delicious. Serve them to the festive table - is there any better way to prove your concern for the health of a loved one?
Spaghetti with spicy tomato sauce (and canapé with tapenade of olives)
4 servings
Preparation: 10 minutes
Preparation: 15 minutes
2 teaspoons of olive oil; 2 finely chopped shallots; 2 cloves garlic; 1 can (800 g) of canned tomatoes, diced; 1h. a spoon of dried oregano; 1/2 tsp ground black pepper; 1/4 cup chopped fresh basil; 1 baguette of whole wheat flour (230 g), cut into pieces 1.5 cm thick; 230 g of spaghetti from durum wheat flour. Tapenade is a pasta for sandwiches, which in the Mediterranean cuisine is called "caviar of the poor", 1/2 cup of Greek olives of the "Kalamata" variety; 1/4 cup of green olives stuffed with red paprika; 1 tbsp. a spoonful of drained capers; 1 clove of finely chopped garlic.
Cooking:
Preheat the oven to 175 ° C. To cook the sauce, heat the oil over medium heat in a medium saucepan. Lay the shallots and garlic and fry for 2 minutes. Add the tomatoes, oregano and black pepper and bring to a boil. Reduce the heat, cover it loosely with a lid and simmer for 10 minutes. Place the pieces of the baguette on a baking sheet. Put in the oven and bake for 10 minutes until the bread is browned. Cook the spaghetti, drain the liquid and set aside. In order to prepare tapenade, in a food processor combine the olives, capers and garlic and finely chop to an almost homogeneous mass. Spread the spaghetti in a plate and spoon top with tomato sauce. Spread the toasted bread with tapenade and serve together with the pasta. Nutritional value per serving (1/4 cups of paste with sauce, 2 tablespoons of tapenade and 2 slices of bread), 14% fat (6 grams, 1 g saturated fats), 71% carbohydrates (71 g), 15% proteins (15 g), 13 grams of fiber, 190 mg of calcium, 4 mg of iron, 818 mg of sodium, 402 kcal.
5 snacks useful for the heart, which you can take with you
1) an apple or pear (80-100 kcal, 0.5-1 g of fat, 0 g of saturated fat, 3-4 g of fiber);
2) 5 Greek olives of the "Kalamata" variety (45 kcal, 4.5 g fat, O g saturated fat, 0 g fiber);
3) 1 packet of "instant" oatmeal (130 kcal, 3 g of fat, 0.5 g of saturated fat, 2 g of fiber);
4) 30 g of almonds, walnuts or peanuts (165-185 kcal, 14-18 g fat, 1.4-2 g saturated fat, 1-3 grams of fiber);
5) 1 sandwich with peanut butter (2 slices of whole wheat bread, 1 tablespoon peanut butter with reduced fat content: 235 kcal, 7 g fat, 1 g saturated fat, 7 g fiber)
Tilapia with salad «Romen», red onions and capers
4 servings
Preparation: 10 minutes
Preparation: 15 minutes
4 large leaves of "Romain" salad; 4 fillets of tilapia (140 g each); can be replaced with halibut; oil for frying; salt and ground black pepper to taste; 4 teaspoons of mustard with a large whole grain; 4 slices of red onion; 4 tbsp. spoons of drained capers; 1 cup raw couscous from whole wheat.
Cooking:
Preheat the oven to 200 ° C. Lubricate a large shallow baking tray with oil. Spread the leaves of the salad on paper towels and sprinkle with water. Cover the leaves with another layer of paper towels and put in microwave oven for 10 seconds to make the leaves soft. Lay the lettuce leaves on a table and place one tilapia fillet on each sheet (across it). Season the fish on top with salt and pepper, and then grease 1 teaspoon of mustard. On the mustard, place onion slices and 1 tsp capers. Wrap each fillet with a salad leaf. Put the wrapped fish (the seam down) into the prepared baking sheet and cover it with foil. Bake for 15 minutes until the fish is soft. While the fish is preparing, cook the couscous: in a medium saucepan, boil 1/3 cup of water. Put in couscous and remove from heat. Leave to swell for 5 minutes to absorb all the liquid. Serve fish wrapped in salad on a plate with couscous. Nutritional value per serving (1 tilapia fillet with salad and 1L cup couscous), 11% fat (4 g; 0 g saturated fat), 60% carbohydrate (48 g), 29% protein (23 g), 8 g fiber, 73 mg of calcium, 4 mg of iron, 219 mg of sodium, 318 kcal.
Crispy Chicken with Apple Chutney Sauce
4 servings
Preparation: 10 minutes
Preparation: 15 minutes
4 halves of chicken fillet without bones and peel (115 g); oil for frying; 2 tbsp. spoons of flour; 2 lightly whipped egg whites; 1/2 cup of breadcrumbs with spices; 1/4 cup finely chopped walnuts; 2 sweet and sour apples, peeled and cut into cubes; 1/4 cup of water; 2 tbsp. spoon of finely chopped red onion; 2 tbsp. spoons of raisins; 2 tbsp. spoons of red wine vinegar; 1/2 tsp of cinnamon; 2 cups of raw, unpolished quick-cooking rice; salt and ground black pepper to taste.
Cooking:
Preheat the oven to 220 ° C. Oil a large baking sheet. Rinse the fillets with water and pat dry. Put the meat on the kitchen tape, cover it with one more layer of film and use a heavy frying pan, rolling pin or meat hammer to beat the fillet so that its thickness is no more than 1.5 cm. Season the fillet with salt and pepper on both sides. In a small bowl, pour in the flour and roll the meat in it on both sides. Shake off any excess flour. Pour the beaten egg whites into another shallow bowl and dab meat in them. Take another small bowl and mix bread crumbs and walnuts in it. Well roll the meat in this mixture. Transfer the chicken into a prepared baking sheet and sprinkle the top of the meat with vegetable oil. Bake in the oven for 15 minutes until the meat is completely ready. While the chicken is baked, cook the "Chatterie" sauce. To do this, in a medium saucepan bring to the boil b of ingredients (from apples to cinnamon inclusive) over medium heat. Reduce the heat, cover and cook for 10 minutes until the softened apples break down and the liquid thickens (to make the mixture thicker, squash the apples with a fork or pestle). To cook rice, boil 2 cups of water in a medium saucepan. Pour the rice, reduce the heat, cover and simmer for about 10 minutes until all the liquid has absorbed. Lay the meat on plates, pour sauce and serve along with brown rice. Nutritional value per serving (1 half chicken breast, 2 tablespoons sauce "Chattie" and 1/2 cup brown rice), 18% fat (10 g, 1 g saturated fats), 52% carbohydrates (64 g), 30% protein (37 g), 5 g fiber, 46 mg calcium, 2 mg iron, 500 mg sodium, 489 kcal.