Tasty foods that are good for your heart? Yes, please! By Estelle Low
Using three heart healthy stars – oatmeal, mackerel and prunes – these recipes, created by former cafe founder Rosalind Lim and chef Jason Vito, are as yummy as they are nourishing.
Photo: Viktoriia Panchenko / www.123rf.com
Why oatmeal is good for your heart Oats have a low glycaemic index and is rich in soluble fibre to keep blood sugar levels stable. This makes it a great breakfast for those with diabetes, high cholesterol or high blood pressure. Choose oats that are minimally processed, such as steel-cut or rolled oats. Read more on how other wholegrains help make a happy ticker.
Recipe: Savoury Oatmeal & Quinoa Congee with Salmon, Seaweed & Bonito Flakes (Japanese-Style)
2 tbsp oats (preferably steel-cut)
2 tbsp quinoa
1 to 2 cups stock or water (depending on desired consistency)
300g salmon fillet, bones removed
1 tbsp mirin
1 tbsp sake
1 tbsp soya sauce
1 tbsp nori (Japanese seaweed), crushed or cut into thin strips
1 tbsp bonito flakes
1 tsp spring onion, finely chopped
Sprinkle of toasted sesame seeds
1. Heat non-stick skillet to medium heat, then add salmon fillet with skin face down. When half-cooked, break salmon up into flakes. Add mirin, sake and soya sauce, and reduce until salmon is cooked and just dry on surface. Set aside to cool.
2. In pot, cook oats with stock or water until boiling. Reduce heat and simmer for about 10 minutes. Add quinoa and bring to the boil. Simmer for 20 minutes. Stir constantly to prevent sticking. Oats should take about 30 minutes to cook.
3. Mix salmon flakes with other ingredients. Scoop oats-quinoa porridge into bowls and top with above mixture. Sprinkle black pepper and dash of soya sauce, if desired. Serve immediately.
Next: Baked Saba Mackerel Otah With Pickled Cucumber Salad