Category Archives: Heart friendly

Green Apple, Green Tea Smoothie

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Healthy Breakfast Idea!

Here is a healthy green smoothie that’s kids friendly packed with vitamins & minerals and they will gladly enjoy it without knowing there is spinach in it. You can make many variations of substituting other fruits in season but remember to keep it low in sugar. Berries are best as they are low in sugar and keep the milk low in fat as well. I used a tablespoon of agave and you can use that or substitute stevia or raw sugar to keep it healthy.

Chef’s notes: Stevia does not affect your blood sugar and Agave has higher sugar content but its lowGi for absorption!

green smoothie

 

Prep time 5 min                   blending time 1 min                  makes 2 smoothies

Ingredients

1 medium green apple, cored and diced

1 cup green tea (brewed earlier)

½ avocado

2 tbsp plain yogurt

2 cups milk

½ cup baby spinach leaves

1 tbsp blue agave nectar

1 tsp mint (optional)

Method

  1. Put all the ingredients in a blender and blend until smooth
  2. Divide the smoothie in two glasses and enjoy!

Nutritional Analysis: 1 serving (360 ml): Calories 260; Carb 34 g; Fibre 4 g; Fat 11 g;  Sat Fat 3g;  Protein 10 g; Sodium 135 mg; sugar 29g;  Potassium 692 mg; Calcium 228; Vitamin A 197; Vitamin C 8

 

Roasted Brussels Sprouts

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Roasting Vegetables with Zaatar (Middel Eastern) Spices!

Roasting vegetables in the oven adds taste, saves time and you can make large quantity.  I love roasting Brussels sprouts in the oven as it has so much flavour than boiling them and you can add so much flavour by adding herbs, spices and favourite toppings like bacon and roasted nuts. The trick is once you serve roasted vegetables, your family members may never go back to boiled vegetables again. Here is a simple recipe for roasting even for picky eaters!

 Prep time 10 min                              cooking time 40 min                        serves 6

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Chef’s notes: I’ve added zaartar spice to Brussels sprouts; you can get it from any spice store or Middle Eastern store. It’s a combination of sumac, oregano/thyme and sesame seeds and it smells & taste so good and add it to any meats or vegetables. If you don’t have it, you can substitute dried oregano or Italian seasonings.

 Ingredients

 3 cups Brussels sprouts cleaned, washed and cut in half

3 tbsp canola or grape seed oil

1 tbsp zaartar spice or any dried herbs

½ tsp salt

½ tsp ground pepper

 Method

  1. Preheat oven to 375 degrees F.
  2. In a large bowl combine all the ingredients and mix well with both hands
  3. In a large cookie sheet spread the sprouts mixer evenly and bake for 30 to 40 minutes
  4. Check on them often and move them around to get them roasted evenly
  5. When done, it should be crispy around the edges and moist in the middle
  6. Serve hot as a side dish

Nutritional Analysis: 1 serving (based on 1/2 cup): Calories 79; Carb 4 g; Fibre 2 g; Fat 7 g; Sodium 206 mg;  Potassium 171 mg

Yigandes Plaki (Bean Stew Greek Style)

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Healthy Bean Stew with Vegetables, Greek Style!

My friend threw a pot luck dinner party in Greek theme and I found this recipe which is really healthy, lowGi, vegetarian and delicious – perfect for cold winter evenings as a main dish. I modified this recipe and added olives, eggplant and roasted red peppers to bring the sweet flavours of the Mediterranean area. I also used three kinds of dried beans since I couldn’t find broad beans (works great) – this recipe is great with different textures with the combination of the beans and vegetables. I hope you will enjoy this recipe as much as everyone in the party did, great for left over as the flavour is actually better the 2nd day.

 Prep time 20 min                              cooking time 2 hrs                           serves 8 (side dish)

Chef’s note: I used 3 kinds of beans in this recipe (kidney beans, pinto beans and navy beans). Soak dry beans with plenty of water over night or at least 8 hours and cook beans for 5 minutes and drain, and recook for no bloating or gas. IMG_5143

Ingredients

3 cups of dry beans soaked overnight or soaked 8 hours (see instruction above)

1 tsp extra light olive oil

2 small yellow onions chopped

2 medium carrots, chopped

2 celery stocks, chopped

4 gloves of garlic, chopped

2 large bay leafs

1 large cinnamon stick

1 cup vegetable stock

1 large Italian eggplant (they are firmer)

1 can of salt reduced tomatoes and its liquid

3 tbsp tomato paste

1 cup olives (unpitted olives)

2 whole roasted red peppers, chopped

2 tbsp chopped thyme

2 tbsp chopped parsley

1 tsp ground black pepper

Salt for taste

Method

  1. Heat the oil in a large dutch oven in medium heat and sauté the onion until translucent and add carrots, celery for few minutes. Add garlic, bay leaf and cinnamon stick and sauté few minutes.
  2. Add beans and mix well and add stock and cover and cook for 45 minutes
  3. Add chopped tomato & its liquid, tomato paste, black pepper and mix well and cook another 30 minutes
  4. Add eggplants, red pepper, olives and mix well and add ½ cup of water if needed. Cover and cook until beans and eggplant are tender over or 30 minutes,
  5. Fold in thyme, sparsely and cook another 5 minutes and adjust taste with salt if required
  6. Serve a main dish with a side salad or as a side dish with warmed pita bread!

Nutritional Analysis: 1 serving (based on 1 cup): Calories 169; Carb 28 g; Fibre 8 g; Fat 3 g; Sugar 7g, Protein 9 g; Sodium 304 mg;  Potassium 717 mg

Swiss Style Bircher Muesli

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Overnight Oats Muesli with fruits & nuts

Healthy Breakfast Idea!

When I lived in Germany close to Switzerland’s border during my chef training I had this style of muesli in many cafes and high end hotels and it became my favourite. This recipe was founded by Dr. Maximilian Oskar Bircher-Benner in Zurich early 1900’s who believed that natural ingredients “food of the sunlight” by nature was best for human health.

I made Bircher muesli all the time despite the cold months and varied the ingredients according to the season. It’s so tasty and hard to believe it’s healthy.  Similar to the traditional premade muesli you find in stores with nuts and fruits but creating your muesli with your choice of seeds, nuts and dried or fresh fruits and creating a healthier version to call your own!

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I love the portability of this muesli as it packs well where you can take it with you in the car, to the office, picnics and hikes. A healthy wholesome delicious breakfast to start your day!

 Prep time 5 min                                                Serves 6

 Chef’s Note: oats will expand after being soaked but not too much 1:1.3 ratio

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Ingredients

2 cups rolled oats (or quick oats)

½ cup sliced almonds

1 apple, graded with skin on

2 tbsp lemon juice

½ tsp cinnamon powder

½ tsp vanilla extract

1 cup low-fat yogurt

1 cup 2% milk or milk of your choice

Method

  1. Grate the apple and add lemon juice so it doesn’t oxidize
  2. In a medium bowl combine all the ingredients and apple mixture mix well
  3. Transfer to a sealable container and store overnight in the fridge
  4. Divide muesli in bowls and add desired fruits or more milk or yogurt and enjoy!

Nutritional Analysis: 1 serving = ½ cup soaked muesli, 120 ml: Calories 253; Fat 8 g; Carb 36 g; Fibre 8 g; Sugar 9 g; Protein 13 g; Potassium 461 mg; Calcium 165mg

Quinoa Porridge with dried Fruits & Pumpkin seeds

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Healthy Breakfast Idea!

Quinoa has become one of the fastest health food trends behind eating whole grains – its gluten free, has protein and its delicious hot or cold. I usually make this porridge with steel cut oats but this time decided to make it gluten free, vegan and nut free. You can make the same porridge with steel cut oats, brown rice or barley or combination of all three and serve with desired milk as this breakfast is healthy wholesome delicious and perfect for a cold winter morning to start your day. It’s also suitable for people with CVD, Diabetes diet.

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Prep time 2 min                                Cooking time 20 min                       Serves 6

Chefs Note: 1 cup dry quinoa = 3 cups cooked quinoa

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Ingredients

 1 cup quinoa (soaked and washed)

2 tbsp orange zest

1/3 cup pumpkin seeds

1/3 cup dried cranberries

1 apple, graded with skin on

2 cups water

 Method

  1. Combine all the ingredients in a small stock pot and bring it to boil and reduce heat to low and cook for 20 minutes or until all the water has been absorbed.
  2. Serve warm porridge with almond milk or desired milk

Nutritional Analysis: 1 serving = ½ cup cooked porridge, 120 ml: Calories 160; Fat 5 g; Carb 24 g; Fibre 3 g; Sugar 7g; Protein 6g; Potassium 209 mg; Calcium 17mg