Healthiest Food for your HEART (February,2015)

Can the contents of your kitchen seriously save your life? Accordingly, a number of studies show that what you eat, drink and store in your pantry can help save your body from a plethora of diseases.

It’s FEBRUARY. . .  happy heart’s day, royals! This time, let’s indulge and celebrate this most lovable season minus the harmful chemicals and preservatives that causes us to be sick and weak and all else in between.

Packed with omega-3 that increases the good cholesterol in our bodies.  Omega-3 is known to reduce sudden heart attacks. For a healthier option, buy them fresh. Trivia: Canned sardines are said to contain high salt contents.

Want a SARDINE recipe? Here’s one for you.

Garlic Sardine Pasta
₁In a pan, pour 4 tbsp extra-virgin olive oil (Investing in good quality olive oil is always a life saver!) and 3 cloves of finely chopped garlic. Sauté until slightly brown and translucent.
₂Add cleaned sardines and a tsp of chili powder (you can also use chili flakes). Here, you can slice your sardines to bite size pieces or let them be. Sauté until cooked. Season with salt and pepper.
₃ Toss in cooked pasta (best with angel hair pasta) with sardines. At this point, you can add your fresh herbs or sun-dried tomato for added burst of flavor. Adjust seasoning.
₄ Turn off heat and transfer to a plate. Drizzle with oil and serve with bread.

Studies reveal that liver contain fats good for the heart.  If you want to have a sturdy beating heart, give this healthy treat a try.

Sauteed  Beef Liver
₁In a pan, heat oil over low heat. Add 10 to 12 ripe tomatoes (deseeded and diced) and sauté until cooked. Let the tomatoes shrink.
₂Add 4 cloves of finely chopped garlic and sauté. Season with salt and pepper and build the flavors as you go.
₃Add cleaned beef liver, sliced and diced, in the pan. Sauté until cooked.
₄Add a generous amount of cinnamon powder and nutmeg. Mix well. Adjust seasoning as you go.Serve over warm rice.

Like walnuts, these crunchy nuts contain omega-3. Easy to find and use, almonds are best eaten on its own as a snack (200 grams is believed to help you lose your muffin top) or as toppings to your favorite oatmeal or dessert favorites.

Overnight Oats with Cocoa, Almond and Dates
₁In a bowl, mix together 2 cups of oats, 1 ½ cups almond milk, 2 tbsp of unsweetened cocoa powder (you can also use dark chocolate shavings) and 1 to 2 tbsp of organic honey.
₂Mix in almond slivers or chopped roasted almond (in a pan, fry almonds without oil to achieve a char grilled and smoky flavor) and chopped pitted dates.  Transfer to a jar and keep overnight inside the refrigerator.
₃You can add fruits and chia seeds.

According to Dr.  Agatston,  studies  have  shown that  coffee is  high in  antioxidants  and reduces  the risk of  type  2 diabetes. So, thank you, coffee!

Make #TheRoyalChef your Thursday habit!
Follow and tag me on instagram (@theroyalchefleebai) for your delicious pics and food finds!


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