Home Heart Health Recipes World Heart Day: 3 recipes for healthy heart

World Heart Day: 3 recipes for healthy heart

5 min read

This World Heart Day focusing on nutrition and health benefits, it is important to concentrate on efforts we make towards a healthy living.

Research shows that almonds, which are a source of protein and high in dietary fibre, can help in maintaining healthy blood sugar levels, may improve blood sugar control in people with type 2 diabetes and help lower the blood sugar impact of carbohydrate foods, which affects fasting insulin levels.

“Consuming 43 grams of dry-roasted, lightly salted almonds every day reduced hunger and improved dietary vitamin E and monounsaturated (“good”) fat intake without increasing body weight.” says Nagpur based nutritionist Meghana Kumare.

Curry Leaves Almonds

Serves: 3

Ingredients

  • Toasted Almonds-60 gms
  • Olive oil -1 tsp
  • Poha-¼ cup
  • Mustard seeds -1tsp
  • Curry leaves-6
  • Turmeric powder -pinch big
  • Kasoori methi -pinch

Steps:

  • In a bowl or micro wave, toast the poha for 2 minutes until crisp. Transfer into a clean bowl.
  • Heat oil and roast almonds. Keep aside.
  • In the same oil, add mustard seeds curry leaves, tumeric powder, and the kasoori methi
  • Sauté for 30 seconds. Add the almonds back and mix for 1 minute.
  • Season to taste.
  • Add the poha and mix well.
  • Serve with a nice squeeze of lemon juice.

Nutrient Analysis Per Serving:

  • Calories: 151.2Kcal
  • Protein: 4.6 gm
  • Total fat: 12gm
  • Saturated: 0.9g
  • Monounsaturated: 8.008gm
  • Polyunsaturated: 2.6g
  • Carbohydrates: 6.6gm
  • Fibre: 3.1g
  • Sodium: 0.5mg
  • Calcium: 5.04mg
  • Magnesium: 0.6
  • Potassium: 202.003mg
  • Vitamin E: 0.46mg

Almond Pearls

Serves: 3

Ingredients

  • Toasted Almonds -60g
  • Blueberries-10g
  • Oats -1tbsp
  • Corn flakes -¼ cup
  • Olive oil -For cooking
  • Salt-To taste
  • Curry leaves-1 tsp
  • Mustard seeds ½ tsp
  • Cumin seeds -1 tsp
  • Red chilli powder -1 tsp
  • Turmeric powder -½ tsp
  • Black pepper powder -½ tsp
  • Ajwain- ½ tsp
  • Lemon juice-1 tsp

Method:

  • Toast the oats in a dry pan for 2 minutes. Reserve and cool.
  • Heat the oil, add the mustard, cumin, and ajawin seeds. Add the curry leaves. Toss in oats, corn flakes, blueberries.
  • Toast almonds in the same dry pan for a few minutes. Add the rest of the ingredients.
  • Season with salt and spices.
  • Finish with lemon juice and chopped coriander.

Nutrient Analysis Per Serving:

  • Calories: 141Kcal
  • Protein: 4.7g
  • Total fat: 11.6g
  • Saturated: 1.4mg
  • Monounsaturated: 7.6g
  • Polyunsaturated: 2.6g
  • Carbohydrates: 5.5g
  • Fibre: 2.9g
  • Sodium: 1.3mg
  • Calcium: 5.7mg
  • Magnesium: 1.7mg
  • Potassium: 155.6mg
  • Vitamin E: 0.5mg

Chilli and Vinegar Almonds

Serves: 3

Ingredients

  • Almonds- 60g
  • Sea Salt -1tsp
  • Olive oil-5ml
  • White vinegar -10ml
  • Cracked black pepper-2 tsp
  • Jeera powder -1 tsp
  • Coriander powder -½ tsp
  • Spring onions -1 tsp
  • Green chillies chopped-½ tsp

Method:

  • Toss all the above ingredients in a bowl.
  • In a moderate oven 150C, toast for 8 to 10 minutes.
  • Add the chopped fresh ingredients and serve

Nutrient Analysis Per Serving:

  • Calories: 166kcal
  • Protein: 5g
  • Total fat: 14.3g
  • Saturated: 0.23g
  • Monounsaturated: 7.6g
  • Polyunsaturated: 2.6g
  • Carbohydrates: 4.6g
  • Fibre: 4g
  • Sodium: 519.3mg
  • Calcium: 99mg
  • Magnesium: 99.3mg
  • Potassium: 29.3mg
  • Vitamin E: 6mg

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