World Heart Day Bosch Recipes by Chef John See

{News Highlight}

There has been a steady increase in heart disease cases in Singapore since 2011 and the main culprit is our poor eating habits. It was found that 15 people die from cardiovascular diseases in Singapore every day, accounting for one out of every three deaths. Due to the busy and hectic life of most people in Singapore, many find it a chore to cook their own meals.

To address this problem and to promote a healthy heart in conjunction to World Heart Day taking place on 29 September 2015, Chef John See, Bosch’s culinary ambassador, recommended a set of three healthy recipes for a salad, main and dessert. The recipes are healthy and easy to prepare. The cooking time is less than 20 minutes, and the ingredients can be easily found in any supermarket. 

With the latest and recently-launched Bosch Series 8 Ovens however, healthy cooking methods are now just a ‘feel’ away. Its modern sensor technology takes care of the whole cooking process without any monitoring needed. Also, its grill function requires no oil or butter in the cooking process and consumers can be ensured that nutrients are retained in the food. That’s not all, with its one-of-a-kind steam function, consumers can continue to snack on their favourite dumplings, buns, eggs, seafood and vegetables without being guilt-ridden. To find out more about Bosch Series 8 Ovens, please click HERE

Sea Cucumber and White Fungi Salad with Citrus Salsa

2. Sea Cucumber and White Fungi Salad with Citrus Salsa

Photo Credit: Bosch Singapore

The Key Ingredients

Sea Cucumber:

0 Calories, rich in collagen that is beneficial for the skin, rich in protein to reduce risk of cardiovascular disease

White Fungi:

Beneficial for the lungs

Red Apples:

Contains a natural anti-inflammatory agent to prevent blood clots.

Recipe

Serves: 4

Preparation time: 15 minutes

Ingredients:

Sea Cucumber Mix:

200gm     Small and soft sea cucumber (lightly blanched with salt water, thinly sliced)

50gm       White fungi (lightly blanched with salt water), thinly sliced

1 no        Japanese cucumber (thinly sliced)

1 no        De-seeded red apple (thinly sliced and lightly soaked in salt water)

55gm      Arugula

Citrus Salsa:

3tbsp      White onion (thinly diced)

1 no       Grapefruit (cut into wedges and juiced)

1 no       Orange (cut into wedges and juiced)

pinch      Freshly cracked rock salt and black pepper

Garnishes:

4tbsp     Toasted almond flakes

2tbsp     Pomegranate seed

1tbsp     Pomegranate molasses reduction

Instructions:

  1. Combine ingredients for the sea cucumber mix together in a big bowl.
  1. Combine all the ingredients for the citrus salsa together and mix well before tossing it together with the sea cucumber mix.
  1. Top it with the garnish and serve.

3. Steamed Salmon encrusted with flaxseed and walnut, served with  beetroot-tomato jam and saute kale in soya milk

Photo Credit: Bosch Singapore

The Key Ingredients

Salmon:

Rich in omega-3 fatty acids to protect the heart, reduce inflammation and blood clots

Beancurd and Soy Milk:

Rich in soy protein to prevent heart attack and a protein substitute

Tomatoes:

Rich in vitamins to reduce risk of heart disease

Olive Oil:

Reduces risk of heart disease and lowers cholesterol mark.

Recipe

Serves: 4

Preparation time: 10 minutes

Cooking Time: 15-20 minutes 

Ingredients:

4nos                Deboned and skinned salmon fillet

2tbsp               Olive oil

1pinch             Freshly cracked salt and black pepper

8slices             Lemon slices

2nos                Cooked beetroot (peeled, cut and diced)

1tbsp               Honey

Flaxseed and Walnut Crust:

3tbsp               Toasted flaxseed

½cup               Toasted walnut

2slices              Toasted wholemeal fibre bread (cut into cubes)

Tomato Jam:

3cups              Quartered fresh tomatoes

2tbsp               Apple cider vinegar

4tbsp               Brown sugar

½nos               Diced white onion

Kale in Soya Milk :

1tbsp               Olive oil

2nos                Smashed whole garlic

pinch               Freshly cracked salt and pepper

300gm             Fresh kale leaf (cut to strips)

1nos                Bean curd (cut to strips)

½cup              Soya milk

Instructions:

  1. Heat up a pot over a Bosch stove and add all the ingredients for the tomato jam. Allow it to simmer to a boil, keeping it at a low heat while stirring occasionally for 15 minutes.
  1. Pour the tomato jam into a Bosch hand blender to create a fine puree and add in the cooked beetroot cubes. Set aside.
  1. Combine the flaxseed mix ingredients into a Bosch Mighty Mix Blender. After blending, add in the honey and then set it as a crust for the salmon.
  1. Place the 4 pieces of salmon on a tray. Season with salt, pepper, lemon and olive oil.
  1. Place into the Bosch series 8 steam oven for 5 to 6 minutes. Remove the salmon and dip it in the flaxseed and walnut crust.
  1. Lightly sauté the garlic to golden brown and add in the kale and bean curd. Fry for 2 min, before adding in the soya milk to soak the kale for 3 minutes. 
  1. Serve with beetroot-tomato jam.

 

5. Chilled Melon Soup with Avocado and Assorted Berries

Photo Credit: Bosch Singapore

Chilled Melon Soup with Avocado and Assorted Berries

The Key Ingredients

Avocado:

Rich in fatty acids, vitamins and antioxidants to protect the heart

Berries:

Anti-inflammatory properties to reduce risk of heart disease

Recipe

Serves: 4

Preparation time: 15 minutes

Ingredients:

2no.               Halved white dragon-fruit

4no.               Halved ripe avocado

4no.               Gooseberries

1cup               Blueberries

1cup               Blackberries

1cup               Halved strawberries

Melon Mix:

1no.                Rock melon (peeled and cubed)

2cup               Ice cubes

1cup               Fresh raspberries

 

Instructions:

  1. Combine the melon mix ingredients together in a Bosch blender, until the ice and melon become a fine puree. Place in the fridge.
  1. Scoop out a bit of the insides of the dragon-fruit and place it on a soup plate.
  1. Use a melon scoop on the avocado and place the fruit ball and berries in the dragon-fruit.
  1. Stir the chilled melon soup and pour it onto the soup plate. Serve. 

 

Cooking your own meals can be fast, easy and most importantly it is healthy with the right ingredients, equipments and cooking methods, start taking care of your heart for yourself and your family from today! Bon appetit!

Post a Comment

Your email is kept private. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

handbook