September is Heart Awareness Month. Angela Day’ slow-fat recipes will help you put meals on the table that everyone will love.
Each September, the Heart and Stroke Foundation SA raises awareness of heart disease and its prevention.
High blood pressure is one of the leading causes of heart attacks and strokes, so this year the foundation is encouraging South Africans to get their blood pressure tested to see if they are at risk.
It says South Africa has one of the highest rates of high blood pressure worldwide.
Along with getting their blood pressure tested, we are also being urged to lower our salt intake, “as a high salt diet is a key driver for high blood pressure”.
To improve your health, take these tips to heart
1 Quit smoking.
2 Maintain a healthy body weight.
3 Do regular physical exercise.
4 Eat a balanced diet.
5 Eat less sugar and fat.
6 Get enough quality sleep.
7 Manage your stress.
8 Go for regular medical checks.
9 Know your family history.
10 Eat more fibre-rich foods.
11 Eat omega-rich fish twice a week.
12 Drink plenty of water.
QUINOA AND CHICKPEA SALAD
Serves 4-6
250ml red quinoa
500ml water
400g tin of whole kernel corn
400g tin of chickpeas, drained, rinsed
1 red pepper, diced
1 avocado, peeled and sliced
a handful of baby spinach
LEMON DRESSING
60ml olive oil
45ml lemon juice
grated rind of 1 lemon
5ml honey
2ml salt
black pepper
Combine the quinoa and water in a pot and boil until all the water has been absorbed and the quinoa is tender, about 10-15 minutes.
Switch off the heat and leave quinoa to cool in the pot with the lid on.
Remove and fluff up with a fork. Combine with the rest of the ingredients.
Drizzle over the dressing and serve.
DRESSING: Combine all the ingredients together and whisk well.
BUTTER-LESS BUTTER CHICKEN
Serves 4
15ml olive oil
1 onion, diced
2 garlic cloves, crushed
5ml grated fresh ginger
30ml tomato paste
5ml ground cumin
5ml garam masala
2ml dried chilli flakes
2ml turmeric
5ml brown sugar
4 skinless chicken breast fillets, trimmed of all visible fat and cubed
400g tin of chopped tomatoes
180ml fat-free plain yoghurt
15ml cornflour
300g green beans, trimmed and steamed
brown rice, to serve
60ml flaked almonds, toasted
30ml chopped fresh coriander
Heat the oil in a pot over medium heat. Add the onion and cook for 10 minutes, until lightly golden.
Add the garlic and ginger and cook for 2 minutes.
Add the tomato paste and cook for a minute.
Reduce the heat and add the spices and brown sugar. Cook, stirring, for 1 minute.
Add the chicken and fry until coated, about 2 minutes.
Add the tomatoes.
Combine the yoghurt and the cornflour together and add to the chicken.
Bring to the boil, reduce heat and cook, uncovered, for 15-20 minutes, until the chicken is cooked and sauce has thickened.
Add the steamed beans.
Serve on brown rice and sprinkle with flaked almonds and coriander.
BEEF AND BULGHUR SKEWERS
Serves 6
125g beetroot, cooked
250ml fat-free plain yoghurt
a pinch of salt
125ml bulghur
500g lean beef mince
1 onion, finely chopped
2ml cinnamon
10ml ground cumin
a pinch of chilli flakes
2ml salt
freshly ground pepper
60ml chopped fresh mint
60ml chopped fresh coriander
1 egg white
Place the beetroot in a food processor and process until finely chopped.
Transfer to a bowl and stir in the yoghurt and salt. Cover and refrigerate until ready to serve.
Meanwhile place the bulghur in a bowl and cover with cold water. Set aside for 10 minutes.
Then drain well through a sieve, pressing to remove excess moisture.
Combine with the mince, onion, spices, salt, pepper, herbs and egg white. Mix until well combined, cover and refrigerate for 10 minutes.
Preheat the oven to 200°C.
Roll the mince mixture into oval shapes and place on a baking tray.
Brush with a little olive oil and bake for 10 minutes.
Remove and cool slightly before pushing skewers into the bottom of each.
Serve with the beetroot yoghurt.
SALMON PIE WITH SWEET POTATO MASH TOPPING
Serves 4-6
45ml low-fat margarine
2 stalks of celery, chopped
2 leeks, chopped
30ml flour
250ml fat-free milk
a pinch of nutmeg
45ml chopped fresh chives
45ml chopped fresh parsley
2 tins of salmon, drained and with skin and bones removed
125ml frozen peas
125ml frozen carrots
salt and pepper, to season
SWEET POTATO MASH
750g sweet potatoes, peeled and diced
15ml low-fat margarine
60ml light cheese, grated
125ml fat-free milk
Heat the margarine in a pot over medium heat and fry the celery and leeks until soft, about 5 minutes.
Add the flour and stir for 1 minute. Slowly add the milk, whisking to break up any lumps. Reduce heat and simmer until thickened, about 2 minutes.
Add the rest of the ingredients and cook for a few minutes. Transfer into an ovenproof dish.
Cover with sweet potato mash and bake in a preheated oven at 200°C for 20-30 minutes, until golden and bubbling.
MASH: Cook the sweet potatoes in boiling water for 15 minutes or until tender. Drain, return to the pot and add the margarine, cheese and milk. Mash until smooth and creamy.
CHOCOLATE AND DATE CHEESECAKE
Serves 8-10
200g digestive biscuits, crushed
80g low-fat spread, melted
250g fresh dates, pitted
125ml boiling water
200g dark chocolate, melted
2x250g fat-free cottage cheese
10ml vanilla essence
10ml gelatine
30ml water
Combine the crushed biscuits and low-fat spread and mix well.
Press into the base of a 20cm spring form cake tin. Place in the freezer while you prepare the filling.
Pour hot water over the dates and set aside for 15 minutes. Then pour into a processor and blend until smooth. Add the melted chocolate and process until well blended.
Add the cheese and vanilla and process.
Sprinkle the gelatine over the water and leave for a few minutes for it to become absorbed. Dissolve in the microwave for 15 seconds.
With the machine running, pour the gelatine into the filling.
Pour the mixture on the crumb base and refrigerate until set.
The Star