World Heart Day falls on 29 September and is the World’s Heart Federation’s biggest platform for raising awareness about Cardiovascular disease (CVD). This World Heart Day, understand what you can do to fuel your hearts and power your lives with simple steps such as eating more healthy, cutting down on alcohol and quit smoking as these can help to improve your heart health and your overall well-being.
A recent study by the National Heart Centre Singapore (NHCS) found that in Asia, Singaporeans face a greater risk of heart failure due to the increase in conditions like hypertension and diabetes. While it’s good to load up on healthier ingredients when you cook, embracing healthier cooking methods can also make a huge difference as well!
Bosch Partner Chef John Sawarto has concocted a set of three recipes below, consisting of a thirst quencher, starter and main that injects heart-healthy elements into commonly-enjoyed delights. These dishes are easy to prepare and a joy to be savoured without losing out on flavour.
Banana Oat Smoothie
About the Key Ingredients
Organic Rolled Oats:Good source of soluble fiber that is known to reduce blood pressure Pitted Dates:Contains several minerals crucial for maintaining healthy blood pressureGround Cinnamon:Packed with fibre and calcium to lower cholesterol levels
Recipe
Serves: 1
Preparation time: 15 minutes
Ingredients:
¼ cup Organic rolled oats
½ cup Vanilla flavoured yoghurt
½ cup Milk
1 no. Banana
3 no. Pitted dates
¼ tsp. Ground cinnamon
5 no. Ice cubes
Instructions:
1. Mix the above ingredients in a blender.
2. Add more ice or water according to your preferred consistency.
Thai Green Mango Salad With Dried Shrimps
About the Key Ingredients
Green Mango: Contains an abundance of vitamins, minerals and antioxidants that assure optimum heart health
Lime: Rich in soluble fiber, a known preventative ingredient against heart disease
Recipe
Serves: 2-4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients:
2 no. Thai green mangoes, peeled and shredded
2 cloves Garlic, chopped finely
5 tbsp. Roasted peanuts
2 tbsp. Dried shrimps, lightly toasted
4 no. Red bird’s eye chilies
5 no. Shallots
2 no. Long bean, sliced thinly
4 tbsp. Brown sugar, or to taste
4 tbsp. Fish sauce, or to taste
1 no. Lime
10 no. Cherry tomatoes
Fresh cilantro for garnish
Extra chopped peanuts (optional)
Instructions:
1. Roast peanuts and dried shrimps at 225°C for 3-5 minutes.
*Chef’s tip: Allow the peanuts to be roasted for up to 10 minutes, for slight charring and nutty aroma.
2. Skin mangoes with a peeler before slicing them into thin strips with a knife.
3. Chop off both ends of shallot before cutting it in half. Peel the outer skin of the shallot with a knife and slice the shallot into thin strips.
4. Chop garlic, toasted peanuts, toasted dried shrimps and chili padi briefly. Ensure that the mix is not blended too much – it should have a chunky texture.
5. Add brown sugar, lime juice and fish sauce to the mix and season to taste.
6. Toss the green mango, long beans, shallots, cherry tomatoes with the mixture.
7. Transfer to serving plate and garnish with fresh cilantro.
8. Sprinkle more chopped peanuts for extra texture.
Steamed Fish In Lime & Lemongrass
About the Key Ingredients
Snapper: Rich in omega-3 fatty acids, which can significantly decrease the risk of heart disease, atherosclerosis and high blood cholesterol
Lemongrass: Traditionally used to help control and normalize heart rate and high blood pressure
Recipe
Serves: 4-6
Preparation time: 20 minutes
Cooking time: 15 minutes
Ingredients:
600g-800g Snapper, gutted and cleaned
3 stalks Lemongrass, sliced thinly
2 tbsp. Brown sugar
6 tbsp. Lime juice, or to taste
6 tbsp. Fish sauce, or to taste
2 cloves Garlic, chopped finely
4 no.Red bird’s eye chillies, sliced finely
Dash Light soy sauce, or to taste
Dash Oyster sauce, or to taste
2 no. Spring onions, sliced
Few sprigs Cilantro, chopped coarsely
Instructions:
1. Make 3 diagonal slits on both sides of the fish with a knife to allow even and quicker cooking, and place it on a heatproof steaming tray or plate.
2. Spread out lemongrass slices on top of the fish.
3. Set a combi-steam oven to steam programme and preheat at 100°C for 5 minutes.
4. Afterwards, place the fish inside and steam it for about 10–15 minutes, until it is nicely cooked. Use a fork to flake the thickest part of the fish. If the flesh comes off the bone easily and appears white, it is ready to be served.
5. While waiting, chop garlic and chillies with a hand blender.
6. In a bowl, mix brown sugar, lime juice, fish sauce, soy sauce and oyster sauce. Adjust the dressing to taste before setting it aside.
*Chef’s tip: You can also use green or red chillies according to your taste preferences. For extra tanginess, zest the skin of one lime and add into the mix.
7. When the fish is cooked, pour the reserved liquid from the hot fish stock into the dressing and add in spring onions and cilantro.
8. Drizzle the dressing over the steamed fish and serve hot with steamed jasmine rice or tossed noodles.
