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

Instructions:

1. Sauté the garlic and onion in Heart Mate Canola Oil until slightly golden.

2. Add the shrimp and cook until they turn orange.

3. Next, add the ham and vegetables (carrots, peas, jicama). Add a little water or stock and simmer until the vegetables are tender.

4. Add the quail eggs and return the shrimp. Gently stir.

5. Pour in the cream (or cream of mushroom), season with salt and pepper, and cook until the sauce becomes creamy. Best served with steamed rice.

Pancit Palabok

Ingredients:

Main Ingredient:

● 500 grams rice noodles (bihon)

● Sauce Ingredients:

● Jolly Heart Mate Canola Oil

● 1/2 lb ground pork

● 1 tbsp annatto powder

● 3 cups pork broth

● 1 piece shrimp bouillon

● 6 tablespoons all-purpose flour

● 2 tbsp fish sauce

● 1/2 tsp ground black pepper Topping ingredients:

● 1 cup pork belly, boiled and sliced thinly

● 4 ounces firm tofu, fried and sliced into cubes

● 1/2 cup tinapa (smoked fish) flakes

● 1/2 cup chicharon, pounded (optional)

● 2 hard-boiled eggs, sliced

● 1/2 cup cooked shrimp, boiled or steamed

● 1/4 cup green onion (scallions), finely chopped

● 3 tablespoons toasted garlic

● 2 lemons, sliced (or 6 pieces calamansi)

Instructions:

1. Soak the bihon noodles in water for 15 minutes, drain and set aside.

2. In a pan, heat Jolly Heart Mate Canola Oil. Sauté the ground pork for five to seven minutes.

3. Dissolve the annatto powder in pork broth and pour it into the pan. Add the shrimp bouillon, stir and simmer for three minutes.

4. Gradually add the flour while stirring. Season with fish sauce and pepper, and cook until the sauce thickens.

5. Boil water and briefly dip the bihon in a strainer for 1 minute. Place on a serving plate, pour the sauce over, arrange the toppings and serve with lemon or calamansi.