Hearty meals

While there are really no one-trick foods, a regular consumption of some is said to be beneficial to the health of your heart.

Published: 25th September 2013 09:59 AM  |   Last Updated: 25th September 2013 09:59 AM   |  A+A-

While there are really no one-trick foods, a regular consumption of some is said to be beneficial to the health of your heart. Oatmeal, almonds, walnuts, flaxseed, salmon, tuna, kidney beans, brown rice, tofu, soy milk, berries, carrots, spinach, orange, papaya, tomatoes, dark chocolate and tea count among the wonder agents that will help keeping your heart pumping strong. Here are some recipes you could adopt to include a few of the above ingredients in your daily meal.

Salmon salad

You need:

 4 salmon fillets

 1 tbsp minced shallots

 1/2 kg green beans, trimmed

 1/4 cup sliced sweet onion

 4 cups mixed salad greens

 2 hard-boiled eggs

 1/4 cup red wine vinegar

 2 tbsp Dijon mustard

 1 tbsp extra-virgin olive oil

 1/4 tsp salt

 1/4 tsp black pepper

Method:  Boil beans and cook for 2 minutes. Once you drain the beans, soak them instantly in ice water, this helps maintain the green colour.

Mix vinegar, mustard, oil, shallots, 1/8 tsp salt and 1/8 tsp pepper in a small bowl.

On a heated grill, sprinkle 1/8 tsp salt and 1/8 tsp pepper. Brush sides of the fillets with olive oil and place on the grill skin side up. It’ll take a total of eight minutes to cook.

In a salad bowl, put a cup of greens, onion, egg slices and beans. Place the salmon and drizzle on the dressing.

Almond spread

You need

  1/2 cup pitted green olives in brine

  1/4 cup almonds, toasted

  1 tsp fresh or dried tarragon

  1 tsp lemon juice

  1 tbsp extra-virgin olive oil

Method: Blitz olives, almonds, tarragon and lemon juice in a processor. Add oil and process until absorbed. The spread will be a bit coarse. Don’t use immediately. Wait for 30 minutes and then smear onto what goes well with it like toasted bread slices.

Spinach casserole

 About 100 grams cooked whole wheat pasta

 1 egg, beaten

 1 cup sour cream   1/2 cup grated Parmesan cheese

 1/4 tsp garlic powder   2 cups shredded low-fat cheese

 1/2 spinach

 450 gms fried onion

Method: Mix egg, sour cream,  Parmesan and garlic powder. Add shredded cheese, pasta, spinach and onions. Bake in an 8-inch square baking dish in a oven pre-heated to 170 C degrees for 30 minutes or until cooked. Garnish with onions.

 3/4 cup all-purpose flour

 2/3 cup unsweetened cocoa

 5 tsp instant coffee powder

 1 1/2 tsp baking powder

 1/4 tsp salt

 1/4 cup unsalted butter, softened

 2/3 cup granulated sugar

 2/3 cup packed brown sugar

 1 cup egg substitute

 1 1/2 tsp vanilla extract

 1 bar dark (71% cocoa) chocolate, finely chopped

 2 tbsp powdered sugar

Method: Sift together flour, cocoa, coffee powder, baking powder and salt.

Beat butter, and combine granulated and brown sugars. Add egg substitute and vanilla and blend. Fold in flour mixture and chocolate. Fill individual serving cups with batter. Cover and refrigerate for 4 hours or up to 2 days. Before baking, let batter come to room temperature. Uncover and bake in oven preheated to 350° for 21 minutes or until cake is puffy and slightly crusty on top. Sieve powdered sugar and serve immediately.


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