Wondering why it is important to follow a good Diet for heart even though you are healthy and completely alright? The awnser is the changing Lifestyle, Changing Food patterns, Quality of Foods, Increasing Stress, Lack of physical activities etc. With time passing by, there are many changes that are taking place in ones lifestyle, these changes can now or later contribute to developing major health issues, Heart issues can be one of them.

Diet for heart includes consuming Diet rich in Omega Fats, Fibers, Protein and avoiding Foods high in Trans fast, fried foods, Calorie dense foods etc. Foods like Flax seeds, Fish, Almonds, Walnuts, Garlic, Lean chicken, Sprouts and Pulses, Fruits and Vegetables and some healthy oilseeds like Pumpkin seeds, chia seeds etc are few of the healthy foods for your Diet for heart

Recipe 1: Flax Seed Mukhwas (Serve 1 : Large bowl)

Ingredients:

• 1/4 cup flax seeds
• 1/4 cup til seeds (Sesame)
• 1/4 Cup black till seeds (Sesame)
• 1/4 Cup sauf seeds (Fennel)
• *Salt to taste

Recipe: 

• Dry roast all the ingredients separately and cool it.
• Add salt and mix all ingredients together.
• Store in air tight container

Cal    Carbs   Proteins   Fat
628      30             21              47 

Recipe 2: Nutri Bar (Serves 14)

Ingredients:

• 1 cup Quinoa
• 1/2 cup oats
• 50 grams flax seeds
• 1/4 cup muesli
• 30 grams Badam (Almonds)
• 30 grams Walnut
• 30 grams black Til seeds (Sesame)
• 1/4 cup wheat flakes
• 1/4 cup wheat bran
• 1/4 cup honey

Recipe:

• Roast Quinoa, after it calls down grind it into a flour
• Roast oats, flax seeds, walnuts and almonds and Til seeds separately and let it cool
• Cut small pieces of almonds and walnuts
• Combine all ingredients, mix well. Spread an half inch thick over a parchment-lined sheet pan.
• Bake at 300 F for 20 minutes.
• Cool completely and cut.

Cal    Carbs   Proteins   Fat
154       21                 5             6

Recipe 3: Quinoa With Vegetable (Serves 3)

Ingredients

• 1/2 cup Quinoa
• 1/2 cup green peas
• 3/4 cup green beans
• 2 medium garlic clove
• 1/2 teaspoon olive oil
• 1/2 teaspoon balsamic Vinegar
• *Add to taste: Salt, pepper
• 1/2 medium Capsicum (Bell Pepper)
• 1/2 cup mix vegetable boiled

Recipe:

• Put 1/2 teaspoon olive oil in a pan and heat.
• Add Quinoa and cook stirring occasionally until you hear it popping and it starts to smell like popcorn.
• Add garlic and pepper and stir for another minute.
• Add boiling water to cover Quinoa and cook it for 5 minutes.
• Add veg and more boiling water to cover.
• Cook 5 minutes more and serve hot.

Cal    Carbs   Proteins   Fat
158        27               7              3

Recipe 4: Minty Vegetable and Oats Soup (Serves 3)

Ingredients:

• 1/4 cup Pudina (Mint) leaves chopped
• 1/2 cup Cabbage chopped
• 1/2 Cup carrot chopped
• 1/2 cup Oats
• 2 teaspoon oil
• 2 teaspoon garlic clove chopped
• 1/2 teaspoon ginger chopped
• 2 teaspoon green chillies chopped
• 1 tea spoon soy sauce
• 3 cup vegetable stock
• 2 teaspoon lemon juice
• *Add to taste: Salt, pepper, pudina (Mint)

Recipe: 

• Heat the oil in a deep non-stick pan, add the garlic, ginger and green chillies and salute on a medium flame for a few seconds
• Add the cabbage and carrot and salute on a medium flame for 2 minutes.
• Add the pats and salute on a high flame for 1-2 minutes.
• Add the soy sauce and basic vegetable stock, mix well and bring to a boil.
• Add the salt, pepper, mint leaves and lemon juice, mix well and cook on a medium flame for 1 minute.
• Serve immediately garnished with a sprig of mint.

Cal    Carbs   Proteins   Fat
137        21                4             5

Recipe 5: Oats and Whole Moong Dal Dosa (Serves 12)

Ingredients:

• 1 cup Oats
• 2 cups split moong dal soaked
• 3 piece green chillies chopped
• 3 tablespoon coriander chopped
• 2 teaspoon oil for cooking
• *Add to taste: Salt, pepper

Recipe:

• Combine the oats, moong dal, green chillies and salt and blend in a mixer to a smooth batter, adding water as required.
• Transfer in a bowl and add the coriander, mix well and make a smooth batter of pouring consistency.
• Heat a non-stick tava and prepare thin dosas
• Serve Immediately with chutney

Cal    Carbs   Proteins   Fat
90          15              4               2

Recipe 6: Zucchini Garlic soup (Serves 3)

Ingredients:

• 1 Teaspoon olive oil
• 1 medium onion sliced
• 5 medium garlic clove
• 4 medium Zucchini
• 4 cups vegetable stock
• 1/2 teaspoon ginger powder
• Add to taste: Salt, Pepper

Recipe:

• Heat the oil in a heavy pot over medium heat
• Add the sliced garlic and onions and cook on medium-low heat for about 10 minutes, or until the onion is soft and translucent.
• Keep the heat low enough that the garlic doesn’t brown: you want everything to sweat.
• When the onions are soft, add the Zucchini and cook until soft
• Add the broth and bring to a simmer
• Simmer at a low heat for about 15 minutes.
• Let cool slightly, then blend with an immersion blender until creamy.
• Taste and season with ginger, salt and pepper.

Cal    Carbs   Proteins   Fat
53          7                 3               2

Recipe 7: Bean Sprouts Salad (Serves 1)

Ingredients:

• 1 cup bean sprouts boiled
• 2 medium onion sliced
• 2 medium tomato sliced
• 1/2 teaspoon soy sauce
• 1/2 teaspoon sugar
• *Add to taste: Salt, pepper

Recipe:

• Mix the sprouts, onions, tomatoes and salt.
• If you like, sprinkle a little soya sauce and sugar on top.
• Chill and serve cold.

Cal    Carbs   Proteins   Fat
70          17                4             0

Include these recipes in your Diet for Heart to lead a healthy lifestyle.

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