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Hearty Eats

Boost your cardiovascular health with these heart-thumpingly good recipes

iStock_000036841202_Double Oats (with Path)Cheesy Salsa Oats

(Serves 1)

Start your day right with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fibre-rich staple can lower levels of LDL (“bad”) chol
esterol and help keep arteries clear.


Ingredients

½ cup oatscheeseTomato quartersBlack Peppercords over White Overhead View

1 cup water

2 tbsp reduced fat cheddar cheese

2 tbsp diced tomatoes

1 tbsp sliced spring onions

Salt and pepper

Directions

  1. Bring water to a boil in a saucepan, then stir in your oats.
  2. Reduce heat to a simmer, then cook oats till soft (this should take 20 to 30 minutes). Stir occasionally. Add more water if desired.
  3. Top with cheese, tomatoes and spring onions. Add salt and pepper to taste.

Recipe adapted from http://www.heartfoundation.org.au/.

 

Salmon and Soybean Salad

(Serves 2)iStock_000017593766_Medium

Salmon is loaded with omega-3 fatty acids, which protect your heart by reducing inflammation throughout the body. Inflammation in the body can damage blood vessels and lead to heart disease. 

IngredientsiStock_000012092794_Large

Soy beans2 salmon steaks

1 tbsp light soy sauce

1 tsp ginger, finely minced

1 tbsp honey

1 bunch asparagus, trimmed and cut into long pieces

200g soybeans (also known as edamame beans)

Sesame seeds (for garnishing)


For the dressing:LimeBranch with olives and a bottle of olive oil isolated on white

1 tsp red wine vinegar

1 tbsp olive oil

1 tsp honey

Juice of half a lime

Salt and pepper

 

DirectionsiStock_000016218804_XXXLarge

  1. Preheat oven to 180°C.
  2. Marinate salmon steaks in soy sauce, ginger and honey for 10 minutes in an oven-proof
    container. Place container in the oven and bake for 12 to 15 minutes, depending on how well done you like your salmon.
  3. Meanwhile, bring a pot of water to boil and steam the asparagus and soybeans for about 4 minutes.
  4. Whisk remaining ingredients into a dressing, adding salt and pepper to taste. To serve, line salmon beside the asparagus and soybeans, then drizzle with dressing.

Recipe adapted from The Hungry Australian: http://hungryaustralian.com/.

 

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Posted by ezyhealth on Sep 3 2014. Filed under Healthy Recipes. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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