Eat Healthily This Heart Awareness Month


We all know a healthy lifestyle leads to healthy living and a healthy heart. So, in celebration of Heart Awareness Month this September, we are presenting you with three recipes from the Heart and Stroke Foundation SA to ensure you start eating right for a healthy heart! Enjoy! The recipes are by Heleen Meyer from Cooking from the Heart 2 with Pharma Dynamics.

STARTERS

Sweetcorn fritters

Makes 30 small fritters

These are a delicious family treat – the kids will beg for more.

Ingredients

• ½ x 410 g tin whole kernel corn, drained
• 1 x 410 g tin cream style sweetcorn
• 1 cup (250 ml) wholewheat flour
• ½ tsp (2,5 ml) baking powder
• 1 egg, beaten
• ½ cup (125 ml) low-fat or fat-free milk
• 1 tsp (5 ml) ground mixed spice
• ½ small onion, finely chopped or grated
• 2 tbsp (30 ml) sunflower oil

Instructions

1. Mix all the ingredients, except the oil, together in a large bowl.

2. Heat a thin layer of the oil in a frying pan. Add tablespoonfuls of the mixture to the pan and fry on both sides until golden brown. Repeat with the rest of the oil and mixture.

3. Drain on paper towel and serve warm as a side dish.

Tips

1. Pumpkin fritters: substitute kernel corn and sweetcorn for 2-3 cups cooked and mashed pumpkin or butternut. Fry as above.
2. Mixed veggie fritters: replace the kernel corn with 1 carrot and 1 baby marrow, grated. Fry as above.
3. Any left-overs are ideal for lunch the next day. Kids will love them as a snack in their lunch boxes.

MAIN COURSE

Steak with mushroom sauce

Serves 4

Ingredients

• 4 tsp (20 ml) sunflower oil
• 1 onion, sliced
• 250 g mushrooms, halved and sliced
• 2 tbsp (30 ml) cake flour
• 1 cup (250 ml) low-fat or fat-free milk
• lemon juice and black pepper to taste
• 1 tsp (5 ml) Worcester sauce
• ½ tsp (2,5 ml) dried thyme
• 4 x 160 g steaks or chops, all fat removed
• ½ tsp (2,5 ml) salt

Instructions

1. Heat half the oil in a pan and fry onion and mushrooms until tender and browned.

2. Stir in flour until absorbed and add milk a little bit at a time. Stir well to form a sauce.

3. Simmer for a few minutes to thicken. Season with lemon juice, pepper, Worcester sauce and thyme.

4. Heat rest of the oil in a frying pan over a medium heat. Fry meat for 5-7 minutes on the one side.

5. Sprinkle with half the salt and season with lemon juice and black pepper. Turn over.

6. Fry for another 5-7 minutes and season again. Steak or chops should still be juicy when cooked.

7. Serve meat immediately with mushroom sauce, butternut and a salad or green veggies.

Tips

1. Serve steak with the Chakalaka sauce.
2. Remember not to have red meat more than 2-3 times a week.

DESSERT

Homemade pavlova with seasonal berries and dark chocolate

Serves 6 to 8 portions

Ingredients

• 4 egg whites
• 2/3 cup of caster sugar
• 2/3 cup of fat-free, plain yoghurt
• 1 teaspoon of honey
• 1-2 cups of diced seasonal fruit or berries
• 45g of dark chocolate, roughly grated

Instructions

1. Preheat oven to 120°C.

2. Draw a 20cm circle on non-stick baking paper and place pencil-side down on a baking tray.

3. Use the electric beater to beat the egg whites in a large bowl until soft peaks form.

4. Add the sugar (one tablespoon at a time), beat until sugar is dissolved.

5. Spoon meringue onto the baking paper. Use a spoon to create an indent on top of the pavlova. This will form a nest for the filling.

6. Bake on the bottom shelf for 1 hour. Then turn oven off and leave in oven to cool for 3 hours.

7. Mix the fat-free plain yogurt with the honey and spoon into centre of the pavlova. Top with the diced seasonal fruit or berries and add grated dark chocolate as a garnish.

For more information

For more information, contact the Heart and Stroke Health Line on 0860 1 HEART (43278) or email heart@heartfoundation.co.za or find them on Facebook, Twitter and their website.

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