In time for Hearts Month, the National Institutes of Health (NIH) of the United States’ Health department reminds one to take care of one’s heart by eating nutrient-dense, whole foods that lower blood pressure, reduce cholesterol and manage weight.

Top choices include leafy greens, berries, fatty fish (salmon), nuts, legumes and whole grains. A diet low in sodium, added sugars and saturated fats, while using plant-based oils (olive, canola), helps protect the cardiovascular system. 

Here are three recipes incorporating these healthy ingredients — for a truly happy heart on Valentine’s and beyond.

Beef Caldereta

Ingredients:

● 1 kg beef brisket or chuck, cubed

● Heart Mate Canola Oil

● 3 cloves garlic, minced

● 1 medium onion, chopped

● 2 medium potatoes, cubed

● 2 medium carrots, sliced

● 1 medium red bell pepper, sliced

● 1 medium green bell pepper, sliced

● 1 cup tomato sauce

● 3 tablespoons liver spread

● 2 cups beef broth or water

● 2 tablespoons soy sauce

● 2 tablespoons fish sauce (patis)

● 1–2 pieces red chili (optional, for spice)

● 1 teaspoon ground black pepper

● Salt to taste

Instructions:

1. Heat Heart Mate Canola Oil in a saucepan. Sauté the garlic and onions until golden and soft.

1. Add the beef and cook until the outside turns brown.

2. Add the potatoes and carrots, stir, and cook for a few minutes.

Pour in the tomato sauce and water. Add the beef cube, cover, and simmer until the beef is tender (about 1 to 1½ hours).

3. Add the red and green bell peppers, green peas, and liver spread. Stir and cook for an additional 10 minutes.

4. Season with salt, pepper and chili (optional) for a bit of heat.

Sipo Eggs

Ingredients:

● 2 tbsp Heart Mate Canola Oil

● 2 cloves garlic, minced

● 1 small onion, chopped

● 200g shrimp, peeled and deveined

● ½ cup ham, diced

● 1 medium carrot, cubed

● 1 cup green peas

● 1 cup singkamas (jicama), cubed

● 20 pcs quail eggs, boiled & peeled

● 1 cup all-purpose cream (or cream of mushroom)

● ½ cup water or stock

● Salt & pepper to taste