Archive For January, 2013
We all are fond of good food, but that doesn’t mean we should not keep the track of the extra fats and cholesterol we consume with our favorite foods. Being conscious about the health of your heart is essential to keep the heart from getting diseased. Most of the cardiovascular diseases develop due to obesity or being overweight, whereas some may develop when the cholesterol gets accumulated into the blood vessels and make them narrow, thus reducing the blood supply to the heart. It is an old saying that “precaution is always better than cure”. This statement means that taking care of your heart and keeping it healthy is better than treating it after having a heart problem. Along with regular exercise, adopting certain changes in your eating habits can make you stay healthy for long. Here are a few recipes of delicious appetizers for healthy heart.
1: Potato Pearls
These appetizers are delicious and can be made in advanced, refrigerated and baked later.
- Potatoes – 1 pound
- Wheat germ – ½ cup
- Finely chopped green onions or chives – ½ cup
- Paprika – ½ tablespoon
- Pepper and salt for taste
Preheat the oven at 375 degree. Pour water in a bowl with potatoes and boil it until soft. Peal and mash them. Add salt, pepper and onions and shape into balls of almost 1 inch in size. Mix wheat germ and paprika together in a plate and roll potato balls for coating with this mixture. Use paper towel to apply a coat of the nonstick spray on the baking sheet. Keep this in the oven and allow it to bake for nearly 20 minutes. Serve hot in a dish with a toothpicks.
Above mentioned quantity can make 10 servings and each ball contains 10.02 g carbohydrates, 0.64g fat, 2.46 proteins.
Formerly, most of the foods were fried, but now they can be broiled or baked which can help to reduce the fat and cholesterol content. Coat the vegetables with savory and cook until golden brown. To make a simple shakebake coating, blend half cup of finely crumbled corn flakes with one teaspoon seasoned salt; sage, paprika and onion powder (1/2 teaspoon each); thyme, garlic powder and pepper (¼ teaspoon each). The foods that need to be coated can be dipped or moistened in a mixture of eight tablespoon water and four tablespoon Ener-G egg replacer, whisked to a foam. Place it in the oven and allow it to bake until crispy and brown (for around 15 minutes) at 375 degree. Serve hot and eat immediately.
2: Asparagus Guacamole
Fat free dish with flavor of avocados.
- Tomato paste – 2 teaspoon
- Cooked asparagus – 1 cup
- Lemon juice – 1 teaspoon
- Garlic powder – ¼ teaspoon
- White powder – 1/8 teaspoon
- Chopped onion – 1 tablespoon
- Fat free mayonnaise – 3 tablespoon
- Diced chili peppers – (2 tablespoon or according to taste)
- Cumin – ½ teaspoon
You can also use black pepper (fine ground)
Pour all the ingredients in a food processor or blender and allow it to mix well. For making corn chips, cut the corn tortillas into pieces or strips and bake at 325 degree (around 20 minutes). You can also buy the baked fat free tortilla chips from the store. Serve asparagus guacamole with these chips.
This recipe makes six servings and each has 0.21g fat, 16.2 calories, 1.4 g protein and 3.0g carbohydrate.
For preparing rich and thick salsa, pour five tablespoons of dried and chopped onions in a jar, put one tablespoon each of ground cumin, garlic powder, cilantro, chopped green onion and oregano. Add hot sauce for desired taste. Pour tomato shake, juice into the jar and keep it in the refrigerator overnight. You can also add finely diced celery, cucumber, and sweet bell peppers for flavor. Use less salt tomato juice for fresher and sweeter taste. It can be kept for three weeks if refrigerated.
3: Oven-Fried Yucca
For reducing the fat, prefer cooking oil spray.
- Cassava (fresh yucca), peeled and sliced into 3 inch pieces – 1 pound
- Cooking oil spray
Put the yucca in a kettle and pour cold water in it covering the yucca by one inch. Heat the water till it boils and cook the yucca at simmer until it is tender (for around 20 to 30 minutes).
Heat oven till 350 degree.
Take a slotted spoon and transfer the yucca on a cutting board. Allow it to cool and cut into ¾ inch wide.
Spray non stick cooking oil on a cookie sheet. Place wedges of yucca on the cookie sheet and sprinkle cooking oil spray over it. Use foil paper to cover this and allow it to bake for 8 minutes. Remove the cover and return to the oven for additional baking (baking for nearly 7 minutes).
This recipe yields 6 servings.
4:Pupusas Revueltas with Chicken
Low fat cheese and ground chicken help to reduce calories and fat.
- Vegetable oil – 1 tablespoon
- Ground chicken breast – 1 pound
- Minced garlic – 1 clove
- Grated mozzarella cheese (low fat content) – ½ pound
- Green pepper, minced and seeded – 1 medium sized
- Finely diced small onion – ½
- Finely chopped tomato – 1 small
- Masa harina (instant corn flour) – 5 cups
- Water – 6 cups
- Salt – ½ teaspoon
Heat a nonstick skillet over low flame and saute chicken in oil for few minutes or until it turns white. Stir the chicken constantly to avoid it from sticking.
Add green pepper, garlic, tomato and onion. Let this mixture to blend and cook well with chicken. Remove the frying pan from the stove and allow the mixture to cool. When it comes to room temperature, keep it in the refrigerator.
Take the instant corn flour into a mixing bowl, add the required amount of water to it and stir it well to make a stiff dough (like tortilla).
Mix in cheese to the refrigerated chicken mixture.
Make 24 pieces out of the dough. Roll each piece into ball with your hands and flatten them into a circle of around half inch in thickness.
Heat the iron skillet and cook each of the pupusas from both sides until golden brown.
Serve with Curtido salvadoreño.
This recipe yields 12 servings with 2 pupusas in each serving.
5:Curtido Cabbage Salvadore
This is an heart healthy recipe which can be cooked in very little amount of salt and oil.
- Grated carrots (small – 2
- Oregano – ½ teaspoon
- chopped cabbage – 1 medium head
- Olive oil – 1 teaspoon
- Sliced onion (small) – 1
- Dried red pepper – ½ teaspoon
- Brown sugar – 1 teaspoon
- Water – ½ cup
- Vinegar – ¼ cup
- Salt – 1 teaspoon
Pour water and cabbage into a pan and allow the cabbage to blench for 1 minute in boiling water. Take the cabbage off the water.
Transfer the cabbage in a big bowl and add sliced onions, grated carrots, olive oil, salt, oregano, red pepper, vinegar, water and brown sugar.
Before serving, place this mixture in refrigerator for nearly two hours.
Serve this curtido cabbage salvadore with pupusas revueltas.
This recipe yields 8 servings.
These delicious appetizers for healthy heart are made in cooking oil spray and hence are less in fat content. They can be made easily and quickly.
Healthy heart is a key to healthy life. Many people are fond of junk food and fast food, but these food items contain large amount of fats and cholesterol, which tend to develop cardiovascular diseases. Here we have shared some healthy heart appetizer recipes that are simple, quick and easy to cook. Now, without compromising with the taste, you can stay healthy. These are vegan recipes which are less in calories and are helpful in reversing and preventing heart disease.
1: Roasted Garbanzo Beans
This is a portable and quick snack which you can nibble with crispy chick peas.
- Garbanzo beans without salt – 1 can
- Seasonings for adding taste
Rinse the garbanzo beans and drain it. Pour in a zipper bag, add spice of your choice and blend it well. Pour this mixture on a non-stick sheet and spread flavorings of your choice. Now, allow it to bake for 25 minutes at 400 degree.
For flavorings, you can try hickory-smoked tortula yeast, spike, onion powder, sugar and cinnamon, garlic powder or curry powder (all are sodium free). Other flavors may increase the amount of sodium, in case salt is not your concern; artificial butter-flavor salt can be used.
With the given quantity, you can fill around 24 pieces:
- Veggie sausage or TVP – 4 tablespoon
- Finely chopped mushroom – 2 tablespoon
- Finely chopped spring onion – 2 T
- Finely chopped garlic for taste – 2 T
- Finely chopped ginger root – 1 T
- Finely chopped cabbage – 2T
- Finely chopped carrots and green, yellow and red peppers (optional) – 2T
Rice vinegar – 2 T
Soy sauce – 1 T
2-3 drops of chili paste
Small round sheet of pasta for gyoza or won-ton – wonton pi
Combine all the filling ingredients in a large bowl and add a little salt to it. Take a pasta sheet, pour a teaspoonful mixture over it, now fold it in half and crimp the edges. Apply little water on the corners of the pasta sheet before pouring the filling. This will help to stick it properly.
Cooking Method I: Pour few drops of oil on a non-stick frying pan and wipe it with paper napkin. Fry gyoza at moderate heat until it gets slight brown. Pour in one tablespoon hot water for every gyoza, cover a tight lid and steam for around minutes. Drain the water before serving.
Cooking Method II: Steam the gyoza and then allow to heat in a nonstick pan till they get brown.
Serve in separate small plates with dipping sauce.
3: Vietnamese Temple Rolls
These temple rolls are delicate spring rolls.
- Wood mushrooms or dried shiitake – 8
- Rice paper rounds – 16
- Medium julienned, carrot – 2
- Bean thread noodles – 2 packages
- Mung bean sprouts – 1 cup
- Peeled and diced cucumber – 1
- Chopped steamed broccoli, snow peas (or other vegetables) – 1 cup
Scallions sliced into thin silvers – 3
Sprig Thai basil – around 12 leaves
Mint leaves – 1 bunch of about 12 leaves
Rehydrate mushrooms for almost 20 minutes in warm water, then julienne cut. Soak bean threads in normal water for around 20 minutes. Now, heat them in nearly 2 quarts of boiling water for about 1 minute, until they are slightly soft. Take off this water and save it. Take cold water in a colander, rinse and drain the bean threads in it. Blanch snow peas, carrot, or other vegetables in saved boiling water for one minute. Allow the bean sprouts to blanch for 30 seconds and rinse all in normal water.
Pour water in a large bowl or dish and immerse all the sheets of rice paper one by one for almost a minute and then pour them to a slightly wet paper towel or dish towel. For making rolls, arrange noodles, carrots, snow peas, mushrooms and scallions or other vegetables, one basil leaf, 2 mint leaves in a line on top. Roll up these contents in a rice paper compactly by folding flaps. Serve diagonally or whole cut rolls in bowls with dipping sauce.
Crispy or soft, plain or salted, small or large snack, according to your choice.
Very warm water – 1 and a half cup
Sugar – 1 tablespoon
Salt – 1 teaspoon
Flour – 4 cups
Yeast – 1 packet or 2 1/4
Mix yeast in warm water and stir until it turns muddy. Add flour, sugar and salt. Blend well and knead the dough. Now roll in a sheet and slice in pieces to shape into traditional pretzel rolls to bows to make sticks. Place these pretzels on an ungreased cookie sheet and bake for around 12 to 15 minutes (until they turn slight brown) at 425 degree. To make it special, sprinkle some chopped onions, any favorite spices or herbs, garlic powder and coarse salt if sodium is not a concern (before baking).
When baking you can use oat flour, whole wheat rye and specialty grains as an alternative to white flour for fiber rich and tasty treats. Usually, white flour has less minerals, fiber and vitamins.
This is a Mediterranean spread for hors d’oevres, sandwiches and dips.
- Mashed garlic cloves – 2
- Ground cumin – ½ teaspoon
- Juice of 1 lemon
- Mayonnaise (fat free) – ¼
- Cooked chickpeas (garbanzo beans) – 2 cans or 4 cups
- Dijon mustard – 2 teaspoon
The below listed ingredients are optional. This recipe can be prepared with different Mediterranean ways. You can add any of these or all according to your taste preference:
- Sweet pickle relish – 2 tablespoon
- Cilantro or parsley – 1/8
- Hot sauce or cayenne pepper
- Green onions – 2
- One pinch of salt (avoid if sodium is your concern)
Drain the canned beans and reserve the liquid or water. Mix in a food processor or blender and add the reserved water to the required consistency, slightly diluent than peanut butter. Refrigerating in a closed container for overnight or few hours will improve the flavor. You can make four cups from the given contents.
Hummus is basically prepared with sesame sees paste called tahini, which is rich in fat. For adding a bit traditional taste, ¼ of tahini or a 4-5 drops of dark sesame oil can be added, but this will somewhat increase the fat content. If you are using canned beans, make sure to take the ones without salt.
All the above healthy heart appetizer recipes are easy to make and are good in taste.