This National Braai Day, South Africans have been urged to have heart health on their mind and to make healthier choices given the rise in heart-related diseases.
Pharma Dynamics teamed up with the Heart and Stroke Foundation (HSF) and well-known food consultant and cookbook author, Heleen Meyer to help braai lovers compile a healthy braai edition as part of it’s popular, free cookbook series, Cooking from the Heart.
The cookbook has a thumbs up from braai master Jan Braai and is currently available for the public, coinciding with Heart Awareness Month.
Pharma Dynamics spokesperson Wilmi Hudsonberg said braaing is a social custom, widely enjoyed by South Africans. “We felt it important to develop a heart-healthy recipe book specifically for braaiing occasions while continuing to create awareness of cardiovascular disease (CVD), which claims an alarming 215 lives every day in our country.”
Top healthier tips from Cooking from the Heart 4 – braai edition:
- Choose proteins wisely: Opt for lean meats, such as fish and skinless chicken breast, cut down on the red meat. If you do opt for red meat, limit your intake to 150g, choose to buy loin or tender cuts and remove any visible fat before cooking.
- Use salt-free spices: Marinate or rub the meat with chilli, cumin, garlic, cinnamon, black pepper, paprika, thyme or rosemary and lemon which adds great flavour and will reduce the need for salt, which increases your risk of hypertension.
- Add colour to your plate: Fill up your plate with grilled vegetables, salads and side dishes.
- Cut down on salty sauces and store-brought dressings: When preparing salads or side dishes, don’t drown them in salty sauces or heavy store-bought dressings. Instead, make your own healthier condiments. Visit www.cookingfromtheheart.co.za for a variety of healthy salad dressings.
- Try to avoid white carbs: Rather choose whole-grain bread, rolls or wraps, which provide additional fibre
- Swap sugary toppings: Consider healthy toppings over ice cream, such as bananas or fruit salad. Grilled fruit is also a delicious alternative healthy dessert.
The recipes in the cookbook series have all been approved by the Heart and Stroke Foundation and are available at cookingfromtheheart.co.za
Share your thoughts on the braai recipes on the Rosebank Killarney Gazette Facebook page.
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