The heart is the most vital organ of the human body, and performs several functions that keep you alive. This muscular organ pumps blood, supplies oxygen and nutrients to the body and helps in removing the metabolic wastes.
September 29, is World Heart Health Day and on this occasion, we are bringing you simple heart healthy recipes that would appeal to one and all without compromising on the taste.
Easy to prepare, these recipes can be served as mid-day snacks or at dinner time and are quite low on calories.
Enjoy these recipes for a healthy heart and living.
Quinoa, Corn and Capsicum Salad
Ingredients:
1 cup quinoa, washed and drained
½ cup boiled sweet corn kernels
½ cup red, yellow, green capsicum, chopped finely
For The Dressing
2 tsp extra virgin olive oil
1 tsp lemon juice
1 tsp raw honey
½ tsp dried oregano
½ tsp dried red chilli flakes
Salt to taste
Method:
Boil 2 cups of water in a pan, add quinoa, mix well and cook on a medium flame for 10 to 12 minutes, while stirring occasionally.
Keep it aside and allow it to cool completely.
Transfer the cooked quinoa into a deep bowl, add all the remaining ingredients along with the dressing and toss well. Serve.
Nutrition Benefits:
Quinoa is gluten free, high in protein and is loaded with all nine essential amino acids. It is also loaded with calcium, iron, potassium and B vitamins. Sweet corn kernels are a good source of vitamin C and is loaded with fiber and protein and is a powerhouse of lutein and zeaxanthin, the two phytochemicals essential for healthy vision. Capsicum or bell peppers are an excellent source of vitamin A, vitamin C, vitamin E and vitamin B6.
Oats and Moong Dal Tikki
Ingredients:
½ cup yellow moong dal
½ cup quick cooking rolled oats
2 tbsp fresh curd
3 tbsp onions, grated
½ tsp green chillies, chopped finely
2 tsp chaat masala
2 tsp chilli powder
¼ tsp garam masala
¼ tsp turmeric powder
1 tsp ginger, garlic paste
2 tbsp finely chopped coriander
2 tsp oil for greasing and cooking
Salt to taste
Method
Soak moong dal in water for 30 minutes. Cook it in boiled water till it turns soft.
Drain and blend the dal in a mixer into a coarse paste.
Add all ingredients including oats in to paste. Divide it into 10 equal balls.
Shape each portion into a tikki, on a greased butter paper or on palm.
Grease a non-stick griddle with ½ tsp of oil.
Cook evenly on both sides till it turns golden brown in colour on both sides.
Serve hot with healthy sauce or green chutney.
Nutrition Benefits:
Rolled oats are an excellent source of manganese, phosphorous, copper, biotin, Vitamin B1, dietary fiber, chromium, zinc and protein. Moong Dal is a rich source of fiber, high in protein and is loaded with resistant starch. Ginger, garlic aid in digestion, while curd acts as a probiotic.
