World Heart Day 2018: Recipes to make your heart grow healthier
| Updated: Sep 29, 2018, 09:30 IST
World Heart Day, marked every year on September 29, aims to raise awareness about cardiovascular diseases, including the likes of a stroke and a heart attack. Today, with the lifestyles we lead, cardiovascular diseases among both, men and women have sky-rocketed and the contributing factors include stress and anxiety, among many other things. Hence, we must all do a few basic things to ensure a healthy heart, in ways we can. One of them happens to be eating right and healthy. Hence today, we have brought you a few healthy recipes to swear by...
1. Healthy Breakfast Berry Smoothie by Anna Saccone
Ingredients:
100g – Mixed berries
1 tbsp – Organic ground flaxseed
Method:
* Blend all the ingredients together in a blender and serve fresh.
2. Flaxseed wraps by Nutrition Redefined
Ingredients:
1 cup – Flax meal
2/3 cup – Hot water
1/2 tsp – Salt
Method:
* In a medium-size saucepan, bring water to a boil. Add salt (and spices, if you’re using any) to the boiling water.
* Once salt is dissolved, add flax meal and turn off the heat. Remove the saucepan from the heat. Using a wooden spatula, mix until the flaxseed meal absorbs all the water and forms a dough ball. (As the dough forms a ball, it will also naturally un-stick from the saucepan). This step should take 1-2 minutes max.
* Remove the dough from the pot and place it on a non-stick surface. When cool to touch, break the flaxseed dough into 4 equal pieces.
* Roll out each dough ball between two pieces of parchment paper – one on the bottom to keep the flaxseed dough from sticking to the surface and one on top to keep the flaxseed dough from sticking to the rolling pin.
* Take a round bowl and place on top of the rolled out dough. Cut around the edges to make them round. Place extra dough in a pile to make the last tortilla.
* After all your pieces are rolled out and cut, move them to your pan. Over medium-high heat, place flax tortilla in the pan. If you have a non-stick pan, you will not need to spray it. The oils in the flax will keep it from sticking.
* Let the tortilla sit for about 40-60 seconds, depending on your pan and heat. The tortilla might form little bubbles (press them down with a spatula). Flip the tortilla and let it sit for about 30 seconds.
* Place tortillas on cooling rack or plate. Serve warm or cold, they keep their flexibility which makes them versatile.
3. Sesame Seared Tuna by The Domestic Geek
Ingredients:
1/2 cup – Soy sauce
1/4 cup – Rice vinegar
2 tbsp – Sesame oil
3 tbsp – Chopped ginger
3 – Garlic cloves, minced
3 tbsp – Brown sugar
1 – Lime, juiced
2 – Green onions, sliced
2 – Tuna steaks
1/2 cup – Sesame seeds
1 tbsp – Vegetable oil
Method:
* In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, ginger, garlic, brown sugar, lime juice and green onions.
* Pour half of the mixture over the tuna and cover with a lid. Refrigerate for at least 1 hour. Once marinated, coat the tuna with sesame seeds.
* Discard the marinade that the tuna was marinating in.
* Add the oil to a non-stick skillet over high heat. For rare tuna, cook for 1 to 2 minutes per side. For well-done tuna, after cooking it for 1 to 2 minutes per side, transfer it to a parchment-lined baking sheet and bake at 400ºF for 5 to 7 minutes, or until it is cooked to your liking.
* Serve it immediately with the remaining marinade that was set aside.
Eat healthy! It's important to...
1. Healthy Breakfast Berry Smoothie by Anna Saccone
Ingredients:
100g – Mixed berries
1 tbsp – Organic ground flaxseed
Method:
* Blend all the ingredients together in a blender and serve fresh.
2. Flaxseed wraps by Nutrition Redefined
Ingredients:
1 cup – Flax meal
2/3 cup – Hot water
1/2 tsp – Salt
Method:
* In a medium-size saucepan, bring water to a boil. Add salt (and spices, if you’re using any) to the boiling water.
* Once salt is dissolved, add flax meal and turn off the heat. Remove the saucepan from the heat. Using a wooden spatula, mix until the flaxseed meal absorbs all the water and forms a dough ball. (As the dough forms a ball, it will also naturally un-stick from the saucepan). This step should take 1-2 minutes max.
* Remove the dough from the pot and place it on a non-stick surface. When cool to touch, break the flaxseed dough into 4 equal pieces.
* Roll out each dough ball between two pieces of parchment paper – one on the bottom to keep the flaxseed dough from sticking to the surface and one on top to keep the flaxseed dough from sticking to the rolling pin.
* Take a round bowl and place on top of the rolled out dough. Cut around the edges to make them round. Place extra dough in a pile to make the last tortilla.
* After all your pieces are rolled out and cut, move them to your pan. Over medium-high heat, place flax tortilla in the pan. If you have a non-stick pan, you will not need to spray it. The oils in the flax will keep it from sticking.
* Let the tortilla sit for about 40-60 seconds, depending on your pan and heat. The tortilla might form little bubbles (press them down with a spatula). Flip the tortilla and let it sit for about 30 seconds.
* Place tortillas on cooling rack or plate. Serve warm or cold, they keep their flexibility which makes them versatile.
3. Sesame Seared Tuna by The Domestic Geek
Ingredients:
1/2 cup – Soy sauce
1/4 cup – Rice vinegar
2 tbsp – Sesame oil
3 tbsp – Chopped ginger
3 – Garlic cloves, minced
3 tbsp – Brown sugar
1 – Lime, juiced
2 – Green onions, sliced
2 – Tuna steaks
1/2 cup – Sesame seeds
1 tbsp – Vegetable oil
Method:
* In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, ginger, garlic, brown sugar, lime juice and green onions.
* Pour half of the mixture over the tuna and cover with a lid. Refrigerate for at least 1 hour. Once marinated, coat the tuna with sesame seeds.
* Discard the marinade that the tuna was marinating in.
* Add the oil to a non-stick skillet over high heat. For rare tuna, cook for 1 to 2 minutes per side. For well-done tuna, after cooking it for 1 to 2 minutes per side, transfer it to a parchment-lined baking sheet and bake at 400ºF for 5 to 7 minutes, or until it is cooked to your liking.
* Serve it immediately with the remaining marinade that was set aside.
Eat healthy! It's important to...