World Heart Day: 3 recipes for healthy heart

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