Food

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

23. Miang Kham Filling: 3/4 Cup Grated Coconut 2 Small Limes, unpeeled  cut into small cubes 6 Tablespoons Shallots, peeled and cut into small cubes 6… Rina - April 17, 2020
Heart-healthy recipes from the 10 healthiest cuisines worldwide
Thai appetizer called “Miang Kham”, some of this nutritious snack wrapped in leaves with a sweet and salty sauce. Shutterstock.

23. Miang Kham

Filling:
3/4 Cup Grated Coconut
2 Small Limes, unpeeled  cut into small cubes
6 Tablespoons Shallots, peeled and cut into small cubes
6 Tablespoons Roasted Peanuts
5 Fresh Thai chile peppers, cut into small slivers
4 Ounce Fresh Ginger, peeled and cut into small cubes

Sauce:
1/4 Cup Grated Coconut
2 Ounce Shallots, Peeled and coarsely cut
1 1/2 Teaspoons fresh Ginger, Sliced
3 Tablespoons  Sugar
Salt For Seasoning
Fresh lettuce of spinach leaves

Blend the shallots until fine. Add ginger and coconut. Continue blending until smooth. Remove the mixture and place it in a pot with 1.5 cups of water. Bring to a boil over medium heat, add sugar, then reduce heat and simmer. Add salt to taste.  Remove from heat and transfer to a small bowl. Some use lettuce or spinach leaves due to seasonal availability. Roast the coconut in a low-heat oven until lightly brown. Spoon the roasted coconut into a serving plate. In separate small bowls, arrange each filling ingredient listed above. With a fresh wrapping leaf in hand, fold it once across the bottom then sideways to form a pocket. Place about 1 teaspoon roasted coconut in the leaf together with a small amount of each filling to create a bite-sized quantity. Serves 6

Heart-healthy recipes from the 10 healthiest cuisines worldwide
Stir fry chicken cashew nuts with jasmine rice background. Shutterstock.

24. Cashew Nut Chicken

6 tablespoons soy sauce
1 tablespoon rice vinegar
2 tablespoons honey
2 teaspoons sesame oil
½ tablespoon ginger, minced
2 cloves garlic, minced
¾ lb chicken breast (340 g), cut into 1-inch (2 1/2 cm) pieces
salt, to taste
pepper, to taste
1 tablespoon cornstarch
4 cups broccoli floret
1 red bell pepper, cut into 1-inch pieces
¾ cup raw cashew
½ cup of water

Combine soy sauce, rice vinegar, honey, sesame oil, ginger, and garlic. Set aside. Season the chicken with salt, pepper, and cornstarch. Heat sesame oil over medium heat.  Add the chicken and cook for 5-6 minutes, until the chicken begins to brown. Remove chicken and set aside.  Add the broccoli and bell peppers, and cook for 2-3 minutes. Add the chicken, cashews, and sauce. Stir together and allow the sauce to thicken. Serve with brown rice. Serves 4

Heart-healthy recipes from the 10 healthiest cuisines worldwide
Asian food background with various ingredients on rustic stone background, top view. Shutterstock.

25. Seventh place goes to – South Korea

South Korean cuisine is known for its low-fat diet which heavily features tofu, noodles, eggs, and fish.  Often accompanied by a side of kimchi, a fermented dish made of vegetables and a variety of seasonings. With their nutrient-rich diet, low in saturated fats, it is no wonder why they are one of the healthiest countries in the world.

Heart-healthy recipes from the 10 healthiest cuisines worldwide
samgaetang, chicken, chicken soup with ginseng, health food, deulkkae, perilla, mushroom, beset, eolkeun, jeonbok. Shutterstock.

26. Samgaetag

Broth:
1 whole chicken
1.5 liter water

Stuffing:
1/4 cup pre-soaked rice
15g ginseng
4 whole garlic cloves, peeled
5 dried jujube
(optional) 3 to 4 ginko nuts
(optional) 3 to 4 chestnuts
1 to 2 Tbsp green onion, thinly sliced
fine sea salt, to taste
ground black pepper, to taste

Wash the chicken inside and out in cold water. Stuff the chicken with rice, ginseng, garlic cloves, jujube, gingko nuts, and chestnuts. To keep the stuffing in, cross the chicken’s legs and tie them with a cotton tie. Pour the water into a large pot and add the stuffed chicken. Boil the pot over medium-high heat, covered, for 20 mins. Reduce the heat to medium-low and allow to boil about 30 min. Serves 4

Heart-healthy recipes from the 10 healthiest cuisines worldwide
Bibimbap. Shutterstock.

27. Bibimbap

200 g / 7 oz firm tofu, pressed
4 tsp  tamari sauce
2-4 tsp sesame oil
100 g / 3½ oz mushrooms
100 g / 3½ oz spinach
1 carrot shredded
50 g / 2 oz edamame beans
½ cup rice, cooked
½ long cucumber, finely sliced
1 spring onion, finely sliced

Cut a pressed block of tofu into equal size cubes.
Place the tofu in a shallow bowl and tamari sauce over it. Set the tofu aside for at least 30 minutes to allow the tofu to absorb the marinade. Bake for 30 minutes at 180° C / 355° F in the oven and place the marinated cubes on a baking sheet.  Heat up 2 tsp of oil in a medium non-stick pan. Toss in the mushrooms and fry them gently until they are nicely browned on all sides. Season with salt and pepper once fried.  Remove the mushrooms from the pan, throw in the spinach and a splash of water. Cook on low heat, stirring occasionally until the spinach wilts and most of the excess water cooks out. Season with salt and pepper. Serves 2

Heart-healthy recipes from the 10 healthiest cuisines worldwide
dakbokkeumtang, Braised Spicy Chicken, chicken roast, chicken, spicy, hot, chili, red pepper paste, gochujang, potato, carrot, egg. Shutterstock.

28. Dakbokkeumtang

a Tofu block
1 tablespoon soy sauce
1 lb chicken breast
a sliced apple
a potato
1 onion
half a green chili pepper
1/2 cup green onions, chopped
3 tablespoons red chili powder
Salt and pepper to taste

Cut a pressed block of tofu into cubes, pour soy sauce over it. Set the tofu aside for at least 30 minutes to allow the tofu to absorb the marinade.  Pan-fry the tofu. Heat up 2 tsp of oil.  Place the marinated tofu cubes into the hot oil. Fry, turning frequently until browned on all sides. Be careful as the tofu is likely to splatter a little bit initially. Bake for about 30 minutes, turning once, halfway through.

Add chicken, slit the side up. Push a few apple slices into each slit. Then transfer it to a pan or pot. I use a shallow 9½ inch pan that’s 2½ inches deep. Repeat with the rest of the chicken and the apple slices. If you have some leftover apple slices, put them anywhere in the pan. Add the potato, onion, green chili pepper, and spices. Stir the chicken and vegetables. Cover, reduce the heat to medium and cook for another 15 minutes.  Open and add the green onions. Turn up the heat to medium and stir for 1 minute until vigorously bubbling. Serves 6

Heart-healthy recipes from the 10 healthiest cuisines worldwide
Spanish tapas and red wine from above. Shutterstock.

29. Eighth place goes to – Spain

Spanish cuisine is known for its portion control, high-fiber and a low-fat diet. Including plenty of beans, vegetables, olive oil, and seafood which are all beneficial when it comes to weight control and general well-being. Gazpacho is particularly noteworthy as it is full of cancer-fighting lycopene and antioxidants.

Sun-dried tomatoes Salad with fresh vegetable mix and mozzarella cheese. healthy food. Shutterstock.

30. Sun-dried Tomato Salad

1 cup Sun-dried tomatoes
2 cups Spinach leaves
1 Red onion
1/2 cup Feta cheese

Vinaigrette:
1 teaspoon Olive oil
1/4 teaspoon Apple cider vinegar
1 clove of Garlic
Sea salt to taste
Black pepper to taste

Chop vegetable, mix in vinaigrette. Enjoy! Serves 4

Paella or risotto with mushrooms, bell peppers, carrots, onions, white wine, and olive oil. Homemade healthy food. Shutterstock.

31. Paella

3 tbsp extra virgin olive oil,
an onion,  diced
4 garlic cloves,  diced
450g mixed mushrooms, chopped
1 can diced tomatoes
1 tsp paprika
a pinch of saffron
4 cups vegetable stock
1 cup dry white wine
2 cups arborio rice
1 cup frozen peas
Salt and pepper

Sauté onion, garlic, and mushrooms for 10 minutes. Stir in tomatoes, paprika and saffron then pour over the vegetable stock, wine, rice, and peas. Season well with salt and pepper and bring to a boil, then lower to a simmer. Cook for around 20-30 minutes or the rice is tender. Remove the pan from the heat and allow it to sit for 5 minutes. Do not stir. Sprinkle with parsley and serve with lemon wedges. Serves 6

Watermelon Gazpacho made with watermelon. Shutterstock.

32. Gazpacho

4  cups seedless watermelon
1 cucumber
3 tomatoes
1 red bell pepper
⅓ cup chopped green onions
1 garlic clove
small handful basil
3 to 4 tablespoons red wine vinegar
3 tablespoons olive oil
1 to 2 teaspoons salt
½ teaspoon pepper

Place all ingredients in a blender. Blend until smooth. Taste and adjust seasonings. Serves 6

Table set for a lovely Summer lunch outside with a bottle of wine on the table. Photo was taken in Oskarshamn, Sweden. Shutterstock.

33. Ninth place goes to – Sweden

The Swedish diet might be low in fruit and vegetables. However, it is rich in dark breads, berries, fish and dairy, which are laden with fiber and antioxidants and come together to help burn fat. Making it the 9th healthiest countries on the planet.

a bowl of beef ball soup on a wooden board background. Shutterstock.

34. Swedish Beef Ball Soup

1 large egg
1 cup soft bread crumbs
a small onion, finely chopped
1-3/4 teaspoons salt, divided
1-1/2 pounds ground beef
3 tablespoons all-purpose flour
3/4 teaspoon beef bouillon granules
1/2 teaspoon pepper
1/8 to 1/4 teaspoon garlic salt
3 cups of water
1 pound red potatoes, cubed

In a large bowl, beat the egg. Add bread crumbs, onion, and 1 teaspoon of salt. Crumble beef over mixture and mix well. Shape into 1/2-in. balls. In a Dutch oven, brown meatballs in butter in batches. Remove from the pan, set aside. Drain fat. Add flour, bouillon, pepper, garlic salt and remaining salt to the pan. Stir until smooth. Gradually stir in water, bring to a boil. Reduce heat while stirring for 2 minutes or until thickened. Add potatoes and meatballs.
Reduce heat, cover and simmer for 25 minutes or until potatoes are tender. Serves 4

Healthy Scandinavian meal of salmon fillet with herb crust served with hassleback potatoes and pickled cucumber.Shutterstock.

35. Swedish Salmon Fillet

2 slices multigrain bread, crumbs
1/4 cup fresh parsley, chopped
1/4 cup finely chopped chives
4 x 200g salmon fillets, skin on
olive oil spray

Preheat oven to 200°C. Line a baking tray with baking paper.
Combine breadcrumbs, parsley, and chives in a bowl. Season both sides of salmon fillets. Press breadcrumb mixture onto flesh sides of salmon. Place salmon, skin-side down, onto a prepared baking tray. Spray with oil. Bake for 10 to 15 minutes or until golden and cooked through. Serves 4

 

Where did we find this stuff? Here are our sources:

The 10 Healthiest Cuisines In The World


World Cooking, Marissa Grolding

 

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