The ‘quickest’ way to your ‘love’s’ heart is via the stomach (or so the saying goes). So why not this Valentines day, cook the one you love a heart healthy meal. To do this its best to include
By Cara Cunningham, Community Dietitian
Oily fish: A great thing to include as they contain Omega 3 fats which make the blood less likely to clot so therefore reducing the risk of both heart disease and strokes. Don’t be put off by fish, it is easily cooked in the oven (just wrap in tin foil jackets), by cooking this way your house won’t smell of fish for days! Types of oily fish include, Salmon, mackerel, trout, sardines, shark
Vegetables: Any vegetables will contain soluble fibre which helps lower your love ones cholesterol. Vegetable also contain antioxidant vitamins, that lowers risk of heart disease as they helps mop up damage to the body’s tissues So show your love by including 2-3 types of vegetables with your meal!
Fruit: Also contains all the soluble fibre and antioxidants. The good thing with fruit is that they are usually eaten raw; this means that they will still contain loads of vitamin C. The more brightly coloured the fruit the more vitamin C they will contain so feeding your love some black grapes at the end of any meal will definitely keep the heart beating!
Less fat: fatty foods contain loads of calories and when we eat too many calories we put on weight. Also saturated fats found mainly from animal products are particularly bad for cholesterol. Reduce the fats in a meal by throwing away your frying pan, try grilling, baking, poaching your meat, fish or chicken. Why not try a tomato based rather than cream based sauce.
So if you want to warm the cockles of your love we’ve included a fool proof recipes for sea chowder that will guarantee a successful valentines!
For more information or for more information on diet and nutrition, please contact:
The Community Nutrition and Dietetic Service, HSE Dublin-Mid Leinster Tel: (044) 9395518 or email firstname.lastname@example.org.
1lb/ 450g diced fish and shellfish (eg Cod, Pollock, Salmon, mussels, prawns etc)
Knob of butter
1 Onion – diced
2 Carrots – chopped
2 Stick of Celery – chopped
1 leek – chopped
2 potatoes – cut into small cubes
1½ pints of fish stock
1½ pints of milk
1.Melt butter and sweat vegetables
2.Whisk in stock and milk
3.Gently bring to the boil and simmer until the vegetable are softened
4.Add fish and continue to cook for 4-5 minutes
Garnish with some chopped chives
Taken from BIM Website for more information and recipes: www.bim.ie