Healthy eating means a healthy lifestyle and the more you can enjoy what life has to offer. With today’s sedentary lifestyle and the emergence of easy-to-prepare and eat food, it’s no wonder many people have contributed to the world’s most deadly assassin – heart attack. Though we may not be able to cure it in this article, we can still start in getting ourselves out of harm’s way by eating heart healthy recipes.
A typical misconception is that healthy ingredients like vegetables make the best heart-healthy recipe. It actually makes a meal with very good potential, but it depends on how the meal is prepared and how much saturated fat and cholesterol is involved. If you’re tired of your usual oatmeal diet, then here’s an easy recipe that you and your family will surely enjoy, minus the worries.
Portabella Mushroom Tuna Melt
- 4 portabella mushrooms
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 tablespoons olive oil
- 1 can albacore tuna in water, drained
- 1 stalk celery, finely chopped
- 1/2 cup fresh flat-leaf parsley, finely chopped
- 4 slices Swiss cheese
- 4 slices tomatoes
- 1/2 cup mixed baby greens
- Preheat the broiler.
- Combine the tuna, parsley, ½ teaspoon salt, celery, ¼ teaspoon pepper, and lemon juice in a bowl. Add 1 tablespoon of olive oil and mix it evenly.
- With the remaining tablespoon of oil, apply it lightly on the portabella mushroom and put it on a baking sheet before broiling. For about 10 minutes, make sure that each sides of the mushroom get evenly cooked. You can do this by turning the mushrooms when you see it gets softened. Take it out of the broiler and set aside.
- Get your tuna mixture and top it on the portabella mushrooms. Since the portabella mushroom is about 5-6 inches in diameter, you can give your tuna melt a nice load of tuna.
- Then put your Swiss cheese slices on top of the mixture and broil lightly until the cheese melts. This shouldn’t take more than 2 minutes.
- You may serve it with a slice of tomatoes or any greens and serve it hot to fully enjoy the magic of this recipe.
That’s how easily it is done. Now if you are more into a fruit diet lately and you really want to give a healthy boost to your diet, try having at least the following recommended fruit servings, as directed by the National Cancer Institute:
- 1/4 cup of dried fruit (raisins, apricots, mango)
- One medium-size fruit (apple, banana, orange, pear)
- 3/4 cup (6 ounces) of 100% vegetable or fruit juice
- 1/2 cup of raw, cooked, canned, or frozen fruits or vegetables
- 1 cup of leafy vegetables, raw (lettuce, spinach)
- 1/2 cup of cooked or canned legumes (beans, peas)
Another method to bring good variety to your dishes is to add fresh garlic in your recipes, as it prevents blood clots and allows good circulation in the body. If you’re not fond of the smell and flavor of garlic, you can also try recipes with prunes or simply eat it as it is. Studies show prunes contain pectin, which is a dietary fiber that prevents cholesterol and other toxins from reaching your bloodstream.