Food for a Healthy Heart this Valentine’s
Whole grains - Such as oats, are high in fibre and may help to reduce LDL cholesterol and heart disease.
Bananas - A great source of potassium which can help to lower blood pressure and may lower the risk of heart disease.
Berries - Like strawberries, raspberries and blueberries, are high in antioxidants and can help to fight inflammation and protect against heart disease. They are also super sweet and relatively low calorie so can help to prevent excess weight gain without compromising on flavour.
Oily Fish - High in omega-3 fatty acids which promote heart health by lowering LDL cholesterol, fasting blood sugar and blood pressure.
Skyr Yogurt - Is known for being high in protein and low in fat, it also contains other minerals such as calcium, magnesium and potassium which are all vital for a healthy heart.
Other foods are great for heart health like nuts and seeds, however as pancake day falls just two days after Valentine’s day, why not combine the two with some Valentine’s pancakes! See how you can use some of the healthy heart foods mentioned above in the pancake recipes below.
Valentine’s Pancakes -
Sweet Protein Pancakes
40g oats
Scoop of your favourite protein powder (optional)
1 large ripe banana
2 large eggs (separate the yolks)
100ml milk or milk alternative
Serve with berries and high protein Skyr yogurt
1. In a blender, mix the oats, protein shake, banana, egg yolks and milk until smooth.
2. To make the pancakes really fluffy, beat the egg whites separately until soft peaks form, then fold into the pancake mixture.
3. Heat a small amount of oil in a frying pan and pour in the mixture (makes approximately 4 pancakes), cook until the bottom begins to brown and flip, cook until golden brown on both sides.
4. Use cutters or free-hand cut the pancakes into heart shapes. Serve with red berries and a large dollop of Skye yogurt (maybe some honey too)!
If you don’t have a sweet tooth and prefer the savoury option try this recipe instead...
Savoury Protein Pancakes
100g self-raising flour
40g oats
Natural whey powder (optional)
2 large eggs
1 tbsp chives (plus extra to serve)
100ml milk or alternative
50g cream cheese
Juice of half a lemon
Smoked salmon or turkey medallions
1. Blend the flour, oats, whey powder, milk, chives and eggs to make the pancake mixture
2. Heat a small amount of oil in a flying pan and pour in the pancake mixture to desired size, cook until slightly golden and flip, cook until golden brown on both sides.
3. Whisk the cream cheese and lemon juice together to make a light and creamy sauce.
4. Either layer the sauce onto the pancakes or serve on the side.
5. Serve with smoked salmon turkey medallions and sprinkle with extra chives.
