Heart-Healthy Recipes from Some of the World’s Healthiest Countries

By Rina
Heart-Healthy Recipes from Some of the World’s Healthiest Countries

Chad, Greece, Israel, Japan, India, Thailand, South Korean, Spain, Sweden, and Vietnam.  You may be wondering – what is “Heart Healthy” cooking? A heart-healthy diet is full of fruits, vegetables, beans, and whole grains and includes low-fat dairy, fish, and nuts as part of a balanced diet. It’s important to limit the intake of added sugars, salt (sodium) and saturated fats. Low-fat cheeses, such as ricotta, fresh or part-skim mozzarella, and feta are best. Red meat should be eaten sparingly since it can contain high amounts of saturated fat, which is linked to increased risk of cardiovascular disease, obesity, and diabetes.  Heart-healthy recipes from the 10 healthiest cuisines worldwide.

Chadian cuisine, Traditional assorted African dishes, Top view. Shutterstock.

1. Number One – Chad

Out of the 10 healthiest countries in the world. Chad has the number one healthiest cuisine. Known for its fresh food markets and preservative-free meals.  Chad is known for its Okra, dried pimento, guava, mangoes, cassava, mutton, goat, and fish.  All are rich in nutrients and low in saturated fats. Making it our first choice for heart-healthy recipes from the 10 healthiest cuisines worldwide.

Maharagwe, Red Beans in Coconut Sauce, Chadian cuisine, Traditional assorted African dishes, Top view. Shutterstock.

2. Maharagwe

4½ cups cooked red kidney beans oil
2 medium onions, chopped (2-2½ cups)
1 jalapeño or other hot pepper, seeded and minced or ¼-½ teaspoon ground cayenne pepper, to taste
2 cloves garlic, minced
1 teaspoon mild curry powder
½ teaspoon ground cumin
1/4 teaspoon ground turmeric
1/4 teaspoon ground cardamom
½ teaspoon ground coriander
salt + to taste
2 cups diced fresh tomatoes)
a can (14oz) full-fat premium coconut milk
chopped cilantro for garnish

Heat the oil. Add the diced onions and hot pepper and cook for five minutes, until the onions are translucent. Then, add garlic, curry powder, cumin, turmeric, cardamom, and salt, and cook for one minute more. Next, add the drained beans to the onions, along with the tomatoes, their juices, and the coconut milk. Bring to a boil, then reduce the heat to low and cook for about 15 minutes, until the coconut milk thickens. The level of the sauce should come up to just cover the beans. If there’s not enough liquid, add a bit of water and cook another minute or two. Taste the maharagwe, and add more salt if it needs it or more cayenne pepper if you’d like it spicier. The sauce will thicken more as it cools. Serve maharagwe hot with cooked rice, ugali, or with the flatbread of your choice. Serves 4-5

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