World Heart Day 2018: Show your heart some love with these healthy recipes

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6 years ago

(Photo Source: Healthy Food)

It’s World Heart Day on September 29, which is observed to create awareness about the importance to have a healthy heart. Heart diseases and stroke are the world’s leading causes of death. Your heart health often depends on the food you eat, and therefore a healthy diet can help reduce the risk of various heart conditions.

So, this World Heart Day, celebrate health and vitality by adding good healthy ingredients to your daily diet regime.

Try out these heart-healthy recipes curated exclusively by celebrity chefs Sabyasachi Gorai, Sujeet Singh and Shailendra Bhandari to give that extra love your heart deserves.

Breakfast Quinoa with Walnut Cream and Blueberries

Ingredients

Walnut Cream

1 cup California Walnuts

1 cup Water

1 teaspoon Lemon juice freshly squeezed

1 teaspoon Maple syrup

½ teaspoon Sea Salt

Quinoa

1 cup Quinoa

2 cup Water

1/4 teaspoon Sea salt

2 tablespoon Orange juice, freshly squeezed

1 tablespoon Maple syrup

1 teaspoon Cinnamon, ground

1/2 teaspoon Ginger, ground

1/8 teaspoon Nutmeg, ground or freshly grated

1/2-2 cup Blueberries fresh

3/4 cup California walnuts, toasted, coarsely chopped

Preparations

Preheat oven to 180°C. To prepare the walnut cream, put the walnuts in a bowl, add water to cover and let stand overnight. The next day, drain the walnuts well and spread on a baking pan. Toast in oven for 8 to 10 minutes, and then cool completely.
Put the walnuts, 1 cup water, the lemon juice, maple syrup and salt in a blender. Blend on high until creamy and smooth, about 1 to 2 minutes. Transfer the cream to a bowl or jar. (A food processer may also be used to make walnut cream, though it will not be quite as smooth.)
To prepare the quinoa, rinse it in a strainer and drain it well. In a medium size, saucepan bring the quinoa, water and salt to a boil over high heat. Turn the heat to low, then cover and simmer until the water is absorbed, about 15 minutes. Remove from heat to cool for a few minutes then fluff up with a fork.
When you are ready to serve, stir the 1/2 cup of prepared walnut cream, the orange juice, maple syrup, cinnamon, ginger and nutmeg into the cooked quinoa. Serve the quinoa in bowls, and top each serving with a dollop of the remaining walnut cream, a small handful of blueberries and a sprinkling of toasted walnuts.
Serve the quinoa warm, cold or at room temperature. When fresh blueberries are not in season, substitute frozen or dried berries, dried cranberries or cherries. Note that the walnut cream needs to be started the day before you use it.

(The recipe is shared by chef Sabyasachi Gorai)

Asparagus, Artichoke and Baby Greens

Ingredients

Lolloroso- 10 gm

Rocket Lettuce- 10 gm

Baby spinach- 10 gm

Parmesan flakes- 5 gm

Kalamata olives- 10 gm

Compressed californian grapes- 10 gm

Asparagus- 20 gm

Artichoke- 20 gm

Balsamic vinegar- 10 ml

Honey- 10 ml

Mustard- 10 gm

Cherry tomato- 5 gm

Thyme- 5 gm

Lemon- 2

Pepper- 5 gm

Preparations

Prepare a bed of lettuce in a pasta plate.
Grill the vegetables marinated with salt, pepper and olive oil.
Arrange the tossed salad over the bed of lettuce topped with kalamata olives and compressed grapes and serve cold.

(This recipe is shared by Chef Sujeet Singh)

Watermelon Outburst

Ingredients Quantity

Watermelon 01 No small

Tomato 100 gm

Fresh Mint 5 gm

Roasted Cumin Powder 2 gm

Black Salt 2 gm

Ginger 5 gm

Red Chilly Fresh 1 No

Black pepper crushed a pinch

Cream

Method.

Take out watermelon juice
Clean and dice tomato in a bowl.
Add ginger, fresh red chilly and mint.
Blend and fine strain.
Add to watermelon juice.
Now add roasted cumin powder, and black salt.
Pour in chilled shot glass.
Top with freshly whipped cream froth and crushed black pepper

(This recipe is shared by Chef Shailendra Bhandari)

Sweet and Spicy Walnuts

Ingredients
4 cup California walnut halves and pieces
2 Egg whites, lightly beaten
1/2 cup Granulated sugar
2-3 teaspoon Cayenne pepper

Preparations
Preheat oven to 180°C.
Toss walnuts with egg whites.
Mix sugar with cayenne pepper and toss with the walnuts and
egg whites.
Spread walnuts on a baking sheet that has been lightly coated with cooking spray.
Bake for about 10 to 12 minutes or until walnuts are crisp and caramelized. Let cool and enjoy.

(The recipe is shared by chef Sabyasachi Gorai)

Sweet and Spicy Brussels Sprouts

Ingredients
1/2 cup California walnuts, coarsely chopped
2 tablespoon Vegetable oil
454g Brussels sprouts, small, trimmed and halved
1 teaspoon Ginger, fresh, grated
1/4 cup Vegetable broth
1 tablespoon Honey
1 tablespoon Lime juice
1 teaspoon Chili garlic sauce
1 teaspoon Soy sauce

Preparations
1. Place walnuts in a large skillet over medium heat. Cook for 5 minutes, stirring frequently, until toasted
and fragrant. Remove from skillet and set aside.
2. Heat oil in same skillet over medium-high heat. Add Brussels sprouts and ginger and cook for 5
minutes, stirring frequently, until sprouts are lightly browned.
3. Add remaining ingredients and reduce heat to low. Cook for 5 to 10 minutes more (depending on
size) or until sprouts are tender and nicely glazed with sauce. Toss with walnuts.

(This recipe is shared by Chef Shailendra Bhandari)

Kiwifruit and Shrimp Salad

Ingredients:
For honey lime vinaigrette dressing:
 1/3 cup Lime Juice
 2 tbsp Honey
 1 Garlic Clove, minced
 1 ½ tbsp Thai Basil, chopped fine
 ¼ cup Olive Oil
 Sea Salt to taste
 Freshly Ground Black Pepper
For kiwifruit shrimp salad:
 3 cups cubed Sungold Kiwifruit (cut into 1” cubes and thin slices)
 1 cup fresh watermelon, cubed
 1 cup Shrimp (medium size), shelled and deveined
 ½ cup Celery, finely chopped (about 2 stalks)
 24 fresh or tinned Lychee (shelled, pitted, and torn or cut into large pieces)
 2 Oranges, segmented
 Mint Leaves

Directions:
For honey lime vinaigrette dressing:
 In a small screw top jar combine the lime juice, honey, garlic and basil.
 Cover tightly and shake well to mix.
 Add the olive oil, cover and shake vigorously to blend.
 Open and add salt and pepper to taste and mix again.
 Cover and put in refrigerator to chill.
For kiwifruit shrimp salad:
 In a large bowl, combine Sungold Kiwifruit, watermelon, shrimp, celery, lychee along with any
juices collected in bowls and stir well to blend.
 Cover and refrigerate until well chilled (at least 1 hour).
 When ready to serve, re-mix the dressing and add as much as you would like to, to the salad and
mix well.
 Transfer to serving bowl, platter or individual plates and garnish with small mint leaves (if leaves
are large, chop into smaller pieces) and pepper rings.
 Serve chilled.

Green Kiwifruit and Apple Smoothie

Ingredients:
 8 Green Kiwifruits, peeled and chopped
 2 Granny Smith apples, peeled, cored and chopped
 Juice of half a lime
 300ml milk
 100ml ice cubes
 50ml honey
 Finely chopped lemon balm
Directions:
 Liquidise everything except the lemon balm in a blender.
 Divide among four glasses and garnish with lemon balm.