Heart-healthy recipes

By Kathy M. Villalon

Choosing the right ingredients in food preparation can spare us from having cardiovascular diseases.
Recently, Great Saviour Hospital-The Medical City hosted a cooking demonstration of heart-healthy recipes.  The demo was led by Dr. Carol Hernandez, nutritionist of the said hospital. The following are the recipes:

GRILLED CHICKEN SANDWICH WITH HEALTHY COLESLAW

INGREDIENTS
1 slice chicken breast
Iodized Salt
Pepper
Cottage cheese, grated
Carrot, julienned
Cabbage, sliced thinly
Yogurt, regular
2 slices wheat bread

DIRECTIONS
Marinate the chicken in salt and pepper. After 30 minutes, grill the chicken until well done.
Meanwhile, prepare the coleslaw by mixing grated carrots and cabbage with yogurt and cottage cheese. Put salt and pepper to taste.
Place the cooked chicken on top of one slice of wheat bread. Put the coleslaw on top of the chicken, followed by one slice of wheat bread on top. This completes a healthy chicken sandwich.

WHY IS THIS RECIPE HEALTHY?
Dr. Hernanez said that chicken is low in fat because it is white meat. “But when you cook, remove the skin as the fat is stored there,” she said. She also said that cottage cheese has low fat and low sodium compared to the traditional cheese we find in the grocery. “Read the food label and check the sodium content of the cheese that you are buying. Sodium is bad for the heart,” she explained.
The recipe also calls for yogurt instead of mayonnaise. Yogurt contains protein (because it’s derived from milk) and nutrients like calcium, vitamin B-2, B-12, potassium and magnesium.
Hernandez suggested using whole wheat bread instead of ordinary white bread. White bread came from refined white flour, which initially is a product of bleaching using chemicals. Then, it contains gluten, which causes allergies.

GRILLED VEGETABLES WITH GOAT CHEESE AND LEMON VINAIGRETTE

INGREDIENTS
Iceberg lettuce
Tomatoes
Zucchini
Bell Peppers
Carrots
Garlic
Olive oil
Artificial sweetener
Salt
Pepper
Basil leaves
Goat cheese, cubed

DIRECTIONS
Slice the tomatoes, zucchini, bell peppers and carrots. Fry them in a pan with a small amount of olive oil. “Remember, may it be olive oil or coconut oil, which are said to be healthy, anything that is taken much is not good for the body,” said Dr. Hernandez.
To prepare the vinaigrette, mix the chopped garlic, olive oil, artificial sweetener, chopped basil leaves, salt and pepper.
Mix the vinaigrette with vegetables. Put these on top of the lettuce. Top the salad with cubed goat cheese.

WHY IS THIS RECIPE HEALTHY?
“Vegetables are rich in antioxidants. Take for example zucchini. It’s a dark vegetable. The darker the color of the vegetable, the higher is its antioxidant content. Zucchini is rich in potassium and protein,” she said.
Dr. Hernandez said that you can also add more vegetables as well as fruits.
Meanwhile, goat cheese is healthier than the traditional one made from cow’s milk. Goat cheese only has 80 calories and six grams of fat compared to cheese from cow’s milk that has more than 100 calories and 10 grams of fat per ounce.*

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