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World Heart Day: 3 recipes for healthy heart

Research shows that almonds, which are a source of protein and high in dietary fibre, can help in maintaining healthy blood sugar levels.

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

( Source : deccan chronicle )
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