Food

The 10 Healthy Recipes for the Heart

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Healthy Recipes for the Heartis a good alternative to maintain the health of the heart in day and general of the body. A fit heart depends on healthy eating. Studies show that the organ is benefited by foods high in fiber and monounsaturated fats and polyunsaturated fatty acids that help in the reduction of bad cholesterol (LDL), one of the main risk factors for diseases cardiovascular diseases.

Every day, during our meals, we ingest the nutrients that our body will use to stay in operation. Often we are not aware of the composition of the food and can our bodies by consuming high amounts of sugars, fats or industrialized countries.

In contrast, some foods are precious sources of nutrients that are highly beneficial to the heart. Drinking them can help reduce bad cholesterol (LDL), raise good cholesterol (HDL), reduce triglycerides, and lower blood pressure. So check out the 10 Healthy Recipes for the Heart

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1. Healthy Recipes for the Heart: Anti-Cholesterol Cake
Yield:12 servings
Preparation time:1h

Ingredients:

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  • 3 eggs.
  • 1 cup of oats in thin flakes.
  • 1 and 1/2 cup (tea) whole wheat flour.
  • 1 cup of skim milk.
  • 1/2 cup of canola or corn oil.
  • Salt and Oregano to taste.
  • 1 tablespoon baking powder.
  • Oil and wheat flour.

Filling:

  • 100g of minced cheese in cubes.
  • 2 tomatoes, chopped seeds.
  • 3 tablespoons chopped parsley.

Method of preparation:

  • In a bowl, combine all ingredients from the batter until smooth.
  • Add the ingredients of the blended filling and transfer to a medium-sized, preheated, oven-shaped, 24-in.
  • Let cool, uncover and, if desired, serve with green salad (source of insoluble fibers) and light curd.

2. Healthy Recipes For the Heart: Lega light pie
Yield:6 servings
Preparation time:1h30

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Ingredients:

  • 200g of chopped pod.
  • Salt to taste.
  • 2 tablespoons light margarine.
  • 1 chopped onion.
  • 2 carrots grated 4 tomatoes skinless and chopped seeds.
  • 1 Chopped red pepper.
  • 1 tablespoon chopped parsley.
  • 1 tablespoon chopped chives.
  • 4 eggs 1 tablespoon grated Parmesan cheese.
  • Pepper to taste.
  • 1 cup of frozen peas.
  • Spread margarine.

Method of preparation:

  • Cook the pod a little salt. Drain and set aside.
  • Bring margarine to the heat and brown onion. Add the pod, carrot, tomato, bell pepper, parsley, chives and saute well. Reserve.
  • Beat eggs with parmesan cheese, black pepper and remaining salt. Add peas and seasoned vegetables.
  • Pour into a greased margarine and lightly bake in medium oven for 30 minutes.
  • Unmold and serve.

3. Healthy Recipes for the Heart: Spinach Souffle
Yield:6 servings
Preparation time:1h 15

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Ingredients:

  • 2 cups (tea) of skim milk.
  • Nutmeg, Salt and Pepper to taste.
  • 1 bunch of spinach cooked and squeezed.
  • 3 tablespoons of wheat flour.
  • 2 clear.
  • Spread margarine.

Method of preparation:

  • In a pan, put 1 cup (tea) milk, salt, nutmeg, pepper and bring to the boil.
  • In the blender, beat remaining milk, spinach and flour. Add the milk mixture from the pan and cook until thick.
  • Pour in a bowl, let it blend and blend the egg whites into the snow gently.
  • Put in a greased refractory and bake, preheated, for 40 minutes or until lightly browned.
  • Remove and serve.

4. Healthy Recipes for the Heart: Natural Snack
Yield:4 servings
Preparation time:14 minutes

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Ingredients:

  • 1 cup of fresh ricotta.
  • 2 Tomatoes.
  • 1 cup (200ml) of natural yogurt.
  • Salt to taste.
  • 8 slices of light bread.
  • 4 leaves of lettuce.
  • 150g of sliced ​​chester.

Method of preparation:

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  • Knead the ricotta and cut the tomatoes into slices.
  • Mix yogurt with ricotta and season with salt.
  • Pass on all slices of bread.
  • In 4 slices, place lettuce leaves, chester slices and tomato slices.
  • Top with remaining bread.

5. Healthy Recipes for the Heart: Fruit Salad
Yield:1 serving
Preparation time:10 min

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Ingredients:

  • 1 cup (tea) comas following fruit spikes: melon, watermelon, papaya, pineapple, (are fruit menus calorie).
  • 3 tablespoons of low-fat yogurt.
  • 1 tablespoon of granola.

Method of preparation:

  • Place the fruit in a bowl, cover with yogurt and sprinkle with the granola. Serve immediately.

6. Healthy Recipes for the Heart: Light Salad
Yield:4 servings
Preparation time:10 minutes

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Ingredients:

  • 3 diced apples.
  • Pure juice of 1 lemon.
  • 1 cup chopped celery.
  • 1 cup \ 9ch) Grated Carrot.
  • 1 cup diced cucumber.
  • 1/2 cup of white raisins without seeds.
  • Salt and black pepper to taste.
  • 1 jar (170g) of skimmed natural yogurt.
  • 1 bundle of washed American lettuce.

Method of preparation:

  • In a bowl, place the apple with the lemon juice to not darken.
  • Then place on a platter and add the celery, carrot, cucumber and raisins.
  • Season with salt, pepper and stir in the yogurt.
  • On the serving platter, place the lettuce in the bottom and distribute the salad on top. Serve immediately.

7. Healthy Recipes for the Heart: Anti-cholesterol Juice
Yield:1 serving
Preparation time:5 minutes

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Ingredients:

  • 1/4 eggplant, chopped and cooked.
  • Pure juice of 2 oranges.
  • 3 ice cubes.

Method of preparation:

  • Beat the ingredients in the blender, strain and drink then.

8. Healthy Recipes for the Heart: Apple Cholesterol Juice
Yield:1 unit
Preparation time:10 minutes

Ingredients:

  • 1 apple with peel and seeded.
  • 1 orange on buds, not shelled.
  • 1 tablespoon of flaxseed.
  • 1 tablespoon of Oats.
  • 1 cup (250ml) of water.
  • Honey, sweetener or brown sugar to taste.

Method of preparation:

  • In the blender, beat all the ingredients until smooth. Sugar to taste and drink.

9. Healthy Recipes for the Heart: Banana Pancakes
Yield:12 units
Preparation time:30 minutes

Ingredients:

  • 1 cup of wheat flour.
  • 1/2 teaspoon of powdered sweetener.
  • 1 teaspoon baking powder.
  • 1 pinch of salt.
  • 1 (tea) + 4 tablespoons of skim milk.
  • 1 tablespoon of oil.
  • 1/2 teaspoon vanilla extract.
  • 1 egg.
  • 1 and 1/2 cup of honey.
  • 1 teaspoon of cinnamon and powder.
  • 1 tablespoon lemon juice.
  • 2 tablespoons rum.
  • 3 tablespoons chopped peanuts.

Method of preparation:

  • Add the flour, sweetener, yeast, salt and mix well.
  • In another container, beat the milk, the oil, the vanilla and the egg.
  • Add to the flour mixture and add the bananas.
  • Heat a little oil in a nonstick skillet, place 1/2 ladle of cream and fry the pancakes on both sides.
  • In another pan, heat the honey and add the cinnamon, lemon juice and rum.
  • Serve the pancakes with melted honey mixture and sprinkle peanuts over top.

10. Healthy Recipes for the Heart: Pear with Chocolate
Yield:4 servings
Preparation time:30 minutes

Ingredients:

  • 2 pears.
  • 2 teaspoons of sugar.
  • Cinnamon to taste.
  • 100g half melted bitter chocolate.
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Method of preparation:

  • Peel the pears. Cut them in half and remove the middle part of the seeds.
  • Sprinkle with sugar and cinnamon. Wrap each half of the fruit in foil.
  • Bake in medium oven, preheated, for 15 minutes.
  • Unwrap and serve with the bittersweet chocolate.
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