Chutney Roasted Salmon

Oven roasted spiced fillet of salmon, topped with coriander walnut chutney

This chutney-roasted salmon is not only good for you, it tastes fantastic and is easy to prepare. The oil is lightly brushed on the fish to prevent spices from burning in the oven. The chutney is quickly applied halfway through cooking to keep it fresh and to allow its flavours to infuse with the salmon. Salmon is high in essential omega 3 fatty acids, antioxidants and protein, contributing to heart health by inhibiting blood from clotting and clogging arteries.

Coriander Walnut Chutney

Fresh herb, walnut and yogurt chutney

Fresh herbs not only add flavour to the food, reducing the need for excessive salt and oil, but also are rich in antioxidants. Add them towards the end of cooking to preserve aroma, flavour and nutrients. Here, fresh herbs are combined with walnuts, known to be especially rich in omega 3 fatty acids and antioxidants. You can also substitute almonds for walnuts.

Pista Kofta Korma

Spicy baked ground lamb meatballs, simmered in a tomato yogurt pistachio sauce

Pistachios, a key ingredient in this curry, are rich in nutrients and fibre as well as antioxidants. They help lower LDL cholesterol and reduce hardening of arteries. Dr. Asha suggested cutting back on red meat by adding tofu to the koftas and baking them instead of pan-frying. The result is a delicious, moist, oven roasted kofta perfect for soaking up the pistachio studded sauce it is simmered in. Tofu, made from soybeans, is a good source of omega 3 fatty acids and also helps reduce LDL cholesterol, making it a perfect heart healthy food.

Kathi Kabab Rolls

Tortillas stuffed with spicy herbed ground chicken, cut into pinwheels and baked

Perfect for appetizers, these pinwheels are crunchy, spicy and delicious! Super easy to prepare with no sautéing or simmering, they are great for dinner parties alongside a bowl of coriander walnut chutney for dipping. The grape seed oil used in these recipes has a lot of health benefits – it is a powerful antioxidant, reduces the risk of heart disease, has anti aging properties and enhances the natural flavours of food. All excellent reasons to cook with it!

Rajma Broccoli Biryani

Kidney beans cooked with sautéed onions, tomatoes, spices and broccoli, steamed with basmati rice

A fat free biryani? Sounds like a contradiction of terms! Try it and you'll see how easy it is to prepare and flavourful to eat. Broccoli protects the heart against cell damage while kidney beans are a good source of cholesterol reducing fibre, helping prevent blood sugar levels from rising too rapidly after meals and keeping the stomach full for longer. They are also high in folate and magnesium – both good for the heart.

Chutney Roasted Salmon

Coriander Walnut Chutney

Pista Kofta Korma

Kathi Kabab Rolls

Rajma Broccoli Biryani

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