A balanced lifestyle that includes nutrient-rich meals and heart health foods along with a consistent workout routine goes a long way in keeping yourself healthy. Nutrients are the building blocks of our health ecosystem. Increased intake of heart health foods like lean proteins, dietary fibre and antioxidant-rich foods can help you build sound dietary habits and meet your daily nutritional needs with ease. Read on to know more about our top 4 nutrient-rich and heart healthy food recipes and see how these heart health foods can work wonders!
- Apple Almond Date Smoothie
Craving for something delicious to drink? Here’s a super healthy smoothie for a heart healthy diet to boost your mood and satiate your taste buds on the go!
- 1 apple, peeled and diced
- 2 tablespoons of regular oats
- 4 pitted dates
- 1 tablespoon flaxseeds, powdered
- 4 almonds, finely powdered
- 2 cups of chilled milk
Add one cup of milk into your mixer and blend all the ingredients together until smooth. Add the remaining milk and blend again to combine well. Transfer the smoothie into a glass and let it chill in the fridge for 10 mins. Once cool, garnish with almond powder for an appetizing look.
- Healthy Oats Chilla
Oats are one of the best foods for heart health. Oats chilla is a super tasty breakfast prepared using rolled oats and spices. This Indian pancake is a tastier alternative to add to your heart healthy diet.
- 1 cup oats
- ¼ cup curd/yoghurt
- 1 cup of water
- ½ tsp ginger paste
- ¼ tsp turmeric
- ½ tsp cumin
- 1 chilli finely chopped
- 2 tbsp onion, finely chopped
- 2 tbsp tomato, finely chopped
- 2 tsp carrots, finely chopped
- Salt to taste
- Oil for roasting
Take a bowl, add oats, curd and 1/2 cup of water and let it soak for 10 minutes. To the mixture, add all chopped vegetables, ginger-garlic paste and spices in the mixture. Mix it well.
Take a pan, heat it and add 1 tsp cooking oil and allow it to heat. Pour a ladleful of batter onto a hot griddle (Tawa) and spread gently. Pour ½ tsp of healthy Saffola oil over the chilla. Cover and let it cook on a medium flame for a minute and flip
Serve with your choice of fresh chutney.
- Sprouted Lentil Salad
This classic healthy food for the heart in the form of a mildly spiced lentil salad is both delicious and rich in nutrients. Let’s look at how to prepare this heart healthy food salad.
- 1 cups lentil (moon dal) sprouts
- 1 cup cucumber julienne
- 1 cup carrot julienne
- 1 cup beetroot julienne
- 1 tsp olive oil
- 1 tsp lemon juice
- 1 chopped green chilli
- 2 tsp coriander, chopped
- 2 tsp chaat masala
- Salt – as per taste
- 1/4 tsp mustard seeds
- ¼ cup grated coconut
- Curry leaves – a sprig
Take a big bowl, place the washed moong dal sprouts in it and add the rest of the ingredients. Mix it well.
For tempering heat a little oil in a pan and add mustard seeds. Once they start to crackle, add curry leaves and saute for a minute.
Add grated coconut and cook until slightly brown. Pour it over the salad, mix it well and serve.
- Low Fat Paneer Tikka with Green Marinade
Unlike other dairy products which are not healthy for the heart, paneer is a heart healthy food since it has low levels of LDL cholesterol.
Tawa paneer tikka is a tasty and healthy dinner idea to consider. Not only is it a favourite dish in many Indian households, but it can also be prepared quite quickly and easily.
- 1 cup paneer cubes
- Salt as per taste
- Few chunks of onion
- Few chunks of diced pepper
For Green Marinade
- 1/4 cup finely chopped mint leaves
- 1 cup coriander leaves
- 1/2 cup dill leaves (optional)
- 1/4 cup blanched spinach
- 1/4 cup onion (small)
- 1/4 cup green chilly
- 1 tsp chopped ginger
- 1 tbs, chopped garlic
- 4 tbs lemon juice
- 2 tsp gram flour
- Salt as per taste
- 1 tbsp cornflour
- 2 tsp green finely chopped chillies
- Oil for cooking
Take a bowl, combine and mix all the ingredients of marinade well and puree the ingredients to a fine paste. Sprinkle some salt on the paneer cubes and mix it well. Pour out the marinade over the paneer slowly.
To the same marinade add chunks of onions and peppers and keep it aside for at least 20 mins.
Take a pan, heat it and drizzle some oil. Cook the paneer and diced veggies on a medium-hot pan. Turn and cook from all sides before serving hot.
To Wrap It Up
Changing our eating habits is quite challenging. The easier way is to simply include some of the above heart healthy food recipes to create a super heart healthy diet!
Take simple steps towards a heart-healthy lifestyle and choose Saffola Gold which helps you in this journey!