3 MIN READ

Do you know, cardiovascular diseases cause more than 17.5 million deaths every year across the world? Heart diseases are one of the most common types of ailments in not only elderly, but also in adults nowadays. In order to increase the awareness about the disease, September 29 is celebrated as World Heart Day. To contribute to the same, HappyAging is running an awareness campaign called #dilkapromise, which means my heart’s promise, that we make to keep our heart and other’s heart healthy.

HappyAging spoke to Pune’s famous Café 1730’s Executive Chef Melba Sebastian who excels in creating some delectable heart healthy recipes. The chef shared with us some of her exquisite recipes that are easy to make and can tickle your taste buds.

Here are the two chef special heart healthy and easy to make recipes for you to try at home:

1) Avocado and Spinach Salad with Pumpkin and Pomegranate 

Avocado & Spinach Salad with Pumpkin & Pomegranate (Picture Courtesy: Cafe 1730)

Ingredients:

  • 150 gms of baby spinach (Palak) (150gms)
  • 1 large pomegranate (Anaar)
  • 100 grams of yellow pumpkin peeled and cut into cubes
  • 1 avocado
  • 1 tbsp pine nuts or pumpkin seeds gently roasted
  • 2 or 3 sprigs of thyme

For the dressing:

  • 20 ml of olive oil
  • 1 tbsp of White wine vinegar
  • 1 tbsp or ¾ of a tbsp grainy mustard
  • Salt & pinch of sugar to taste

Method:

  1. Wash, peel and cube the pumpkin. Rub a little salt, thyme and olive oil onto the pumpkin place in a baking tray and roast for about 10 to 15 minutess till golden brown. Remove from oven and set aside
  2. Cut the pomegranate into two and tap out the seeds into a bowl, cut the avocado into wedges, wash the baby spinach leaves well and leave to drain
  3. Next prepare the dressing and adjust the salt or sugar
  4. In a clean bowl toss together spinach, avocado, pomegranate and roasted pumpkin in the above dressing
  5. Garnish with pine nuts or pumpkin seeds and any leftover pomegranate

2) Grilled Fish served with Grapefruit and Fennel Salad

Grilled Fish served with Fennel & Grapefruit Salad (picture Courtesy: Cafe 1730)

Ingredients:

  • 250 gms boneless fish of your choice
  • 10 ml olive oil
  • 1 tsp finely chopped parsley
  • 1 tsp white wine
  • Salt & pepper to taste
  • 2 chopped shallots
  • 1 small tomato chopped fine
  • 1 fresh green chilli finely chopped – optional

Method:

  1. Marinate the fish with all of the above ingredients except the last three three ingredients and set aside at least for an hour
  2. Place the fish in a baking dish and sprinkle the chopped onions tomatoes and green chilli over the fish, this will help the fish to retain its moisture as its bakes
  3. Drizzle with a little more olive oil and bake or grill for 15 to 20 mins till the onions just begin to turn brown and remove from the oven
  4. Thicken the left over juices and season further choice is yours
  5. Place the fish in a plate pour the thickened juices over the fish sprinkle a little bit of parmesan cheese and serve with grapefruit and fennel salad

Grapefruit and Fennel Salad

Ingredients:

  • 1 grape fruit cut into segments
  • 1 head of fennel sliced finely
  • 10 ml olive oil
  • 1/2 tsp of Dijon mustard
  • ½ tsp or more of honey
  • A little juice from the grapefruit or use lemon juice
  • Salt & pepper to taste

Method:

  1. Peel the grapefruit and cut into segments .reserve the juices
  2. Wash clean and slice the fennel apply a pinch of salt and press gently to remove any excess water. Save the fine feathery fronds of fennel leaves for garnish
  3. In a bowl mix together rest of the ingredients along with the reserved juices
  4. Then take a little of the dressing and gently toss the fennel and grapefruit segment
  5. Serve garnished with the fine leaves of fennel

 

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