Heart-healthy Christmas

THIS feasting season, it is important to strike a balance between delectable treats with what is good for one’s health. Here is a guide to a heart-healthy Christmas feast:

- Choose recipes that have high amounts of good fats, the polyunsaturated and monounsaturated fats like Lemon Cilantro Salmon with Mango Avocado Salsa.

- Use only ingredients which are low in bad fat (saturated fats) and high in good fats such as Jolly Heart Mate Canola Oil which has the lowest saturated fat among all types of cooking oil. It is also rich in essential fatty acids such as Omega 3 and 6 which are important for brain development, immune system function and blood pressure regulation.

- Load up on avocados, nuts, and salmon to minimize bad cholesterol levels and to help reduce the risk of heart disease.

“It is wise to read the labels and understand the ingredients. Jolly Heart Mate Canola Oil is the number one canola oil brand in the Philippine market as it is 100 percent pure, lowest in bad fats and gives the best value for money with its perfect combination of quality and affordability,” said Fly Ace Corp.’s group category manager for edible oils Zen Prudentino.

Here is a Jolly quick recipe for the holidays:

Lemon Cilantro Salmon with Mango Avocado Salsa

Ingredients:

For the Salmon

2 center-cut salmon fillets (6 oz. each)
1 1/2 tablespoons fresh lemon juice
¼ cup finely chopped cilantro
2 tablespoons Jolly Heart Mate Canola Oil
Freshly ground black pepper and salt, to taste

For the Salsa

1 medium red onion
3 garlic cloves
2 tablespoons chopped fresh cilantro
3 pcs medium tomatoes
2 firm-ripe avocados
1-piece ripe mango
1 tablespoon fresh lime juice, or to taste

Directions:


  1. Place the salmon fillets in a shallow bowl. Toss well with lemon juice, cilantro, Jolly Heart Mate Canola Oil, salt and pepper. Let it rest for 15 minutes.

  2. Cook the salmon, skin side down in a nonstick skillet over medium-high heat for two to three minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan.

  3. Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, three to four minutes more. The skin should be crisp and the flesh medium rare.

  4. To make the salsa: Finely chop onion and mince garlic. In a bowl toss onion and garlic with cilantro.

  5. Chop tomatoes and mango; add to onion mixture, tossing to combine.

  6. Peel and pit avocados and cut into 3/4-inch pieces. Add avocados, lime juice and pepper to taste.(PR)


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