Healthista nutrition blogger Rob Hobson brings you a heart-healthy recipe for shakshuka, to help celebrate National Heart Month
This month is all about the health of your heart as the British Heart Foundation raise awareness and encourage people to make small changes to their lifestyle that can help to reduce the risk of disease. One in every six men and ten women die of coronary heart disease (CHD) each year in the UK, which equates to about 73,000 people. There are also an estimated 2.3 million people living with heart disease, which more commonly affects men than women, although beyond the age of fifty, the risk of developing CHD is similar for both sexes.
One in every six men and ten women– about 73,000 people– die of coronary heart disease each year in the UK
Diet and lifestyle factors have a huge influence on the likelihood of developing heart disease and one of the biggest challenges is encouraging behaviour change rather than awareness of what we should or should not be eating. Living a sedentary lifestyle and smoking are risk factors for the condition, as is being overweight, which can separately lead to diabetes, high blood pressure and cholesterol. These are all directly associated to the food choices we make.
The Mediterranean diet is frequently hailed as the ultimate heart-healthy way of eating
The message is simple and should not be over complicated by diet trends and food fads. Eating a well-balanced diet that includes a variety of foods will ensure that you get all the nutrients your body needs to maintain good heart health as well as limit those that can increase your risk of heart disease. The Mediterranean diet, which is rich in plant-based foods, olive oil, oily fish and small amounts of meat is frequently hailed as the ultimate heart-healthy way of eating and research has highlighted the benefit of certain foods included in this diet such as olive oil and antioxidant-rich fruits and vegetables.
The message is simple: Eating a well-balanced diet that includes a variety of foods will ensure that you get all the nutrients your body needs to maintain good heart health
There is no better way to start the day than eating a nutritious breakfast and it may also help when trying to lose or maintain your weight, which is important for the health of your heart. Research shows that people who eat breakfast eat less across the day, and that opting for high protein foods such as eggs can lead to greater satiety than grain-based breakfasts, making you less likely to reach for snacks mid-morning.
There is no better way to start the day than eating a nutritious breakfast
If you do not eat eggs, try another protein-rich breakfast such as smoked salmon, scrambled tofu or yoghurt with seeds and nuts. Choosing sensible portion sizes is also important, especially if you are trying to lose weight. Eating from a small plate is a good tactic (You can find useful examples of average portion sizes of individual foods by visiting sites such as NHS choices or Weight Watchers).
So how exactly can you go about a heart healthy day?
Try starting with shakshuka, a delicious North African breakfast dish. Here’s my recipe
What’s in it?
2 tbsp extra virgin olive oil
2 onions, finely chopped
2 cloves garlic, finely chopped
300g cherry tomatoes, halved
½ lemon, zested
1 tbsp smoked paprika
2 tsp ground cumin
Small pinch of saffron
500ml stock (chicken or vegetable)
3 sweet red peppers, de-seeded and sliced
1 red chilli, chopped
2 x 400g cans chopped tomatoes
2 handfuls of frozen peas
1 tsp sea salt
Ground black pepper
6 large eggs
Small handful flat leaf parsley
Small handful chopped coriander
How many does it serve?
3-4 people
What’s the damage…
300 calories per serving (without bread)
How to cook it:
- Heat the oil in a large ovenproof pan set on the hob over a medium heat.
- Add the onion and garlic then fry for 5-8 minutes until soft.
- Add the cherry tomatoes and cook for a further 5 minutes.
- Add the lemon zest, paprika, cumin and saffron then cook for a further minute.
- Add the stock, peppers, chilli and chopped tomatoes. Cook for 20 minutes or until the peppers are tender. Add the peas after 15 minutes of cooking. You may need to add a little more water if the dish dries out too much. The consistency should be thick but not dry.
- Season with salt and pepper.
- Make a well in the sauce using a spoon and crack in one egg. Repeat for the other five eggs.
- Place the pan in the oven and cook for about five minutes until the egg whites are cooked and the yolk is still runny. Cook a little longer of you do not like runny yolks.
- Remove the pan from the oven and garnish with the herbs.
- Serve the shakshuka with freshly toasted sourdough or other bread of choice.
Rob’s Recommendations:
This delicious shakshuka recipe may not be something to cook on a daily basis, but it makes a great healthy brunch dish for the weekend.
Shakshuka is also a good choice for people looking to lose weight. The high protein content can help to keep you feeling full. It also has a high water content, something that has proven to help with increased satiety and weight loss.
You can serve this dish with slices of toasted sourdough bread or on its own if you are trying to cut down on carbohydrate foods. It can also be modified into something heartier for supper by adding cannellini beans or a serving of brown rice or quinoa.
Speaking of heart health…
Red peppers, garlic, extra virgin olive oil and tomatoes (all found in this dish) are rich in vitamins, minerals and phytonutrients (found in plants) that help the heart function properly and act as antioxidants in the body, helping protect it against disease.
Click here to find out more about National Heart Month
For more recipes and nutrition advice visit Rob’s website, follow him on Twitter and check out The Detox Kitchen Bible, a cook book with health specific recipes written by Hobson and Lily Simpson in May 2015 (£17).
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