Some easy heart-healthy recipes

T-Mag Wednesday 03/March/2021 15:36 PM
By: Oneza Tabish
Some easy heart-healthy recipes

A wide variety of foods focused on fresh and unprocessed food can be good for your heart.


2 tbsp olive oil
1 medium onion, finely chopped
2 cloves garlic, grated
3 tbsp ginger, grated
1/2 kg carrots, peeled and chopped
4 cups vegetable broth
1 bay leaf
1 tsp cumin powder
1 tsp salt
1 tsp pepper

Heat the oil over medium-high heat in a large pot. Add the onions and saute for 1-2 minutes or until translucent.
Add the ginger and garlic, stir fry for another minute.
Add the chopped carrots in the pot and saute and then stir to combine. Cook for 15 minutes, stirring frequently.
Add the broth, bay leaf, cinnamon ,salt and pepper. Bring to a boil, then cover and turn the heat to low for a gentle simmer.
Cook for 30 minutes or until the carrots soften.
Turn off the heat and remove the bay leaf.Blend the soup until it's pureed and smooth.
Return to the pot and gently heat the soup before serving.
Serve hot, garnished with finely chopped, fresh parsley leaves.


4 salmon fillets
2 tablespoons olive oil
1/2 teaspoon salt or to taste
1/4 teaspoon black pepper
2 teaspoons minced garlic
1 tablespoon tandoori masala/spice powder
1 medium lemon

Preheat oven to 400 degrees F and grease a large baking pan. Arrange salmon fillets on the baking pan and season with salt and pepper.
Stir together olive oil, garlic, tandoori masala, and juice of 1/2 lemon.
Spoon over salmon fillets being sure to rub all over the tops and sides of the salmon.
Thinly slice remaining 1/2 of lemon and top each piece of salmon with a slice of lemon.
Bake for 20 minutes until the salmon is flaky.
Serve hot with steamed vegetables of your choice.


2 cups oats ( roasted on griddle and ground to powder)
1 cup semolina
1 tsp grated ginger
1 cup shredded carrots
1 onion, finely chopped
1 green bell pepper, finely chopped
2 green chillies
1/2 cup coriander leaves, finely chopped
Salt to taste
Water as required

In a mixing bowl, add oats, semolina, ginger, salt and the vegetables.
Then add fresh coriander leaves and add water gradually to make a batter. Mix well.
The consistency of the batter should be similar to a pancake one.
Heat oil in a frying pan, just about a tablespoon. With the use of a spoon, pour in the batter making 1 mini pancake.
Let this cook for about 2 minutes and gently flip to the other side. Let it cook for another 2 minutes.
Once cooked on both sides, serve hot with ketchup or chutney.Repeat same process for more pancakes till all the batter is used.


2 cups Greek yogurt
1 cup strawberries, finely chopped
1 cup blueberries
1 and half cups granola
Pinch of vanilla essence
4 tbsp of honey

Add yoghurt to a mixing bowl. Add essence and honey and mix well to combine.
Layer yoghurt, strawberries, blueberries, and granola in mason jars or cup glasses.
Refrigerate for an hour before serving.