Today in the HAPPY BEATS series I talk about the importance of physical activity and its benefits to heart health. We all are very much aware of the rewards of physical activity to our body and whatever I am about to write here you all are very familiar with. I will still put them down because although we know it, most of us do not implement it in our day to day life, hiding behind the excuse of having no time.
I too have done the same thing of making myself believe that I was too occupied to make time even for a 30 minutes walk a day. I know it's not easy to steer away from our everyday nitty gritties. But we have to make the start somewhere. Maybe with a 10 minutes walk per day for a week and then adding on to it slowly thereafter. The initial resistance to start incorporating activity into our daily routine is Herculean, I speak this from my own experience. But once you can make that all important beginning, it's not going to be that difficult trust me. After all don't we owe it to us to take care of the body which has been carrying us and will continue to carry us through this journey of life.
According to the AMERICAN HEART ASSOCIATION to improve HEART HEALTH 150 minutes of moderate exercise per week OR 75 minutes of vigorous exercise per week is recommended. So friends let's remember this " 30 MINUTES A DAY FIVE TIMES A WEEK " of PHYSICAL ACTIVITY. But what if you cannot make this happen. Even if you divide your 30 minutes activity time into 2 or 3 segments of 10 to 15 minutes per day it will be beneficial to your HEART health. So please think about it.
Friends here is a fantastic guide about the recommended physical activity for overall health benefits with focus to our heart, from the AMERICAN HEART ASSOCIATION. I thought it as an useful tool to help us plan our activity goal and also as something to keep us motivated.
" AHA Recommendation
For Overall Cardiovascular Health:
- At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150OR
- At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activityAND
- Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.
For Lowering Blood Pressure and Cholesterol
- An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week "
Friends we can start by incorporating a very simple thing in our day to day routine which is aimed at improving our HEART health and that is walking. Let's start without holding ourselves back. We owe ourselves at least this much, I am sure you will agree. As I stated before let's make that all important beginning and watch with happiness as we glow from a healthy body and Healthy HEART with HAPPY BEATS.
Keeping in mind our healthy HEART regimen I have posted today's dish. This dish will not make you feel left out on the flavour and taste quotient as it is a very delicious dish, which is very healthy. So go ahead do your full blast activity and eat this delish dish without a doubt.
This is a fish dish in which I have steamed the fish after lapping it up in Argentine CHIMICHURRI Sauce. Argentine CHIMICHURRI sauce is a wonderful blend of fresh flavour bursts which is generally served as a side with most meat dishes in Argentina. What I love about this sauce is that it's aroma and taste adds depth to any dish used. It's very light as it is made of two primary green herbs, Parsley and oregano. We all know that fish is good for us and the sauce is made of green herbs and I have used 1 tsp of oil to make 1 1/2 Cup of the sauce, out of which, I have used 1 Cup sauce for coating 500 gms of the fish. I gave this breakup so that you can see for yourself why this super yummy fish is absolutely guilt free . Now you can happily eat this flavour loaded fish as many times a week as you wish.
STEAMED FISH IN ARGENTINE CHIMICHURRI SAUCE RECIPE :
SERVES : 4
TYPE : MAIN COURSE / FISH DISH
TIME : 15 MINUTES PREPARATION INCULDING MAKING OF CHIMICHURRI SAUCE + 30 MINUTES MELDING TIME OF CHIMICHURRI SAUCE + 15 MINUTES STEAMING TIME
INGREDIENTS :
1) 4 Fish fillet or Fish Steak Weighing approximately 500 Gms. Use any firm white fish.
2) 1 Cup ( 250 Gms approximately ) CHIMICHURRI sauce.
Banana leaves OR Aluminum foil OR Any other leaves to pack the fish in and steam
ARGENTINE CHIMICHURRI SAUCE RECIPE :
I have got the recipe of the Argentine CHIMICHURRI Sauce from this wonderfully described post 👉ARGENTINE CHIMICHURRI SAUCE RECIPE SOURCE . I however have tweaked it according to the liking and preferences of my family.
YIELDS : 1 1/2 CUP ( 1CUP = 250 GMS )
CUISINE : ARGENTINE
TYPE : SAUCE/DIP
TIME : 5 MINUTES PREPARATION + 5 MINUTES MAKING THE SAUCE + CHILLING TIME
INGREDIENTS :
1 CUP = 250 Gms Approximately.
1) 2 Cups packed fresh Parsely leaves
2) 8 Medium cloves of garlic peeled
3) 1/4 th Cup packed fresh Oregano leaves OR 4 Tsp dried Oregano
4) Juice of 2 Lemons OR 1/4 Cup of Red Wine Vinegar if you want to preserve it refrigerated for a week
5) 1 Tsp of freshly crushed dry red chilli
6) 1/2 Tsp of Black Salt/Kala Namak OR Kosher Salt
7) 1 Tsp freshly ground Black Pepper
8) 1 Tsp of Olive Oil
THIS IS HOW YOU MAKE CHIMICHURRI SAUCE:
1) Whizz all the above ingredients except crushed dry red chilli, ground black pepper and olive oil in a food processor till very finely chopped.
2) Now add the Olive Oil and whizz it further till you get a smooth paste. Transfer to a bowl and add crushed dry red chilli, crushed black pepper. Check for seasoning and add salt if required.
TIP : I add the crushed chilli and pepper right at the end because we love the grainy texture of these two in our sauce.
3) If you want to preserve the sauce for upto a week, then immediately transfer it into an airtight container and refrigerate. Mix well before serving.
TIP : If you have used freshly squeezed lemon juice like me then consume it on the same day of preparing it. You can leave the sauce in a refrigerator for half an hour to allow the flavours to meld and mix nicely before serving.
4) In Argentina CHIMICHURRI sauce is a must serve as a side with meats. I have used it as a marinade for meats and fish and it works great. Also I have lapped up my meat and fish pieces in this sauce and grilled, steamed, pan seared with wonderful results. FOR MY VEGAN FRIENDS I HAVE SPOONED THIS SAUCE ON TOFU CUBES AND GRILLED AND IT TASTES REALLY YUM.
Once the Chimichurri Sauce is ready we get to steaming our fish lapped up in the sauce.
THIS IS HOW YOU DO IT :
1) As I have already mentioned, you can use fillets or steaks of any firm white fish. Clean the fish properly and lay it out so that you can spoon the chimichurri sauce lavishly over the fish pieces. Apply the sauce on both sides of the fish.
2) In order to steam the fish we need to pack it up along with the sauce so that the fish remains submerged in all the juices and nothing is lost during the steaming process. I have used banana leaves to make the fish parcels. However if you cannot find banana leaves use an aluminium foil instead to make the fish parcels.
3) Place the fish right in the centre of the leaf/foil and bring both the sides of leaf/foil together, something similar to how you wrap up a gift. Next you bring in the vertical ends together and seal the fish with the sauce inside the parcel. If you are using a leaf then use tooth picks or strings to hold the sealed parcel and stop it from opening up while steaming.
4) Steam the fish parcels in a steamer for 15 minutes. Check if done by passing a tooth pick or knife through the thickest part of the fish steak/fillet. If it comes out clean you know its done or you can steam for 5-10 minutes more.
5) Once done remove the steamer from the heat and take out the fish parcels carefully as they will be hot. Place the parcel on a plate and serve it. Don't open the fish parcel before and leave it for the diner to open. This holds all the aroma in till its ready to eat and also brings about a certain amount of excited anticipation for the diner to see whats inside.
Steamed Fish in Argentine Chimichurri Sauce tastes good with steamed plain or flavored rice. I served mine with a flavoured BROWN RICE PILAF
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SERVES : 4
TYPE : MAIN COURSE / FISH DISH
TIME : 15 MINUTES PREPARATION INCULDING MAKING OF CHIMICHURRI SAUCE + 30 MINUTES MELDING TIME OF CHIMICHURRI SAUCE + 15 MINUTES STEAMING TIME
INGREDIENTS :
1) 4 Fish fillet or Fish Steak Weighing approximately 500 Gms. Use any firm white fish.
2) 1 Cup ( 250 Gms approximately ) CHIMICHURRI sauce.
Banana leaves OR Aluminum foil OR Any other leaves to pack the fish in and steam
ARGENTINE CHIMICHURRI SAUCE RECIPE :
I have got the recipe of the Argentine CHIMICHURRI Sauce from this wonderfully described post 👉ARGENTINE CHIMICHURRI SAUCE RECIPE SOURCE . I however have tweaked it according to the liking and preferences of my family.
YIELDS : 1 1/2 CUP ( 1CUP = 250 GMS )
CUISINE : ARGENTINE
TYPE : SAUCE/DIP
TIME : 5 MINUTES PREPARATION + 5 MINUTES MAKING THE SAUCE + CHILLING TIME
INGREDIENTS :
1 CUP = 250 Gms Approximately.
1) 2 Cups packed fresh Parsely leaves
2) 8 Medium cloves of garlic peeled
3) 1/4 th Cup packed fresh Oregano leaves OR 4 Tsp dried Oregano
4) Juice of 2 Lemons OR 1/4 Cup of Red Wine Vinegar if you want to preserve it refrigerated for a week
5) 1 Tsp of freshly crushed dry red chilli
6) 1/2 Tsp of Black Salt/Kala Namak OR Kosher Salt
7) 1 Tsp freshly ground Black Pepper
8) 1 Tsp of Olive Oil
THIS IS HOW YOU MAKE CHIMICHURRI SAUCE:
1) Whizz all the above ingredients except crushed dry red chilli, ground black pepper and olive oil in a food processor till very finely chopped.
2) Now add the Olive Oil and whizz it further till you get a smooth paste. Transfer to a bowl and add crushed dry red chilli, crushed black pepper. Check for seasoning and add salt if required.
TIP : I add the crushed chilli and pepper right at the end because we love the grainy texture of these two in our sauce.
3) If you want to preserve the sauce for upto a week, then immediately transfer it into an airtight container and refrigerate. Mix well before serving.
TIP : If you have used freshly squeezed lemon juice like me then consume it on the same day of preparing it. You can leave the sauce in a refrigerator for half an to allow the flavours to meld and mix nicely before serving.
4) In Argentina CHIMICHURRI sauce is a must serve as a side with meats. I have used it as a marinade for meats and fish and it works great. Also I have lapped up my meat and fish pieces in this sauce and grilled, steamed, pan seared with wonderful results. FOR MY VEGAN FRIENDS I HAVE SPOONED THIS SAUCE ON TOFU CUBES AND GRILLED AND IT TASTES REALLY YUM.
Once the Chimichurri Sauce is ready we get to steaming our fish lapped up in the sauce.
THIS IS HOW YOU DO IT :
1) As I have already mentioned, you can use fillets or steaks of any firm white fish. Clean the fish properly and lay it out so that you can spoon the chimichurri sauce lavishly over the fish pieces. Apply the sauce on both sides of the fish.
2) In order to steam the fish we need to pack it up along with the sauce so that the fish remains submerged in all the juices and nothing is lost during the steaming process. I have used banana leaves to make the fish parcels. However if you cannot find banana leaves use an aluminium foil instead to make the fish parcels.
3) Place the fish right in the centre of the leaf/foil and bring both the sides of leaf/foil together, something similar to how you wrap up a gift. Next you bring in the vertical ends together and seal the fish with the sauce inside the parcel. If you are using a leaf then use tooth picks or strings to hold the sealed parcel and stop it from opening up while steaming.
4) Steam the fish parcels in a steamer for 15 minutes. Check if done by passing a tooth pick or knife through the thickest part of the fish steak/fillet. If it comes out clean you know its done or you can steam for 5-10 minutes more.
5) Once done remove the steamer from the heat and take out the fish parcels carefully as they will be hot. Place the parcel on a plate and serve it. Don't open the fish parcel before and leave it for the diner to open. This holds all the aroma in till its ready to eat and also brings about a certain amount of excited anticipation for the diner to see whats inside.
Steamed Fish in Argentine Chimichurri Sauce tastes good with steamed plain or flavored rice. I served mine with a flavoured BROWN RICE PILAF
***************************************************************************************************************************************************
Disclaimer : The HAPPY BEAT Series is a result of my own experiences in my journey towards a healthier heart through food and also things learnt on the way from different certified sources and qualified professionals. It should therefore be noted that I have no expertise, neither am I qualified to advise anyone on health related issues. Please consult your doctor or nutritionist before incorporating any lifestyle changes.
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If you are on a mission to keep your heart beats happy through heart healthy dishes and if you are a fish lover you will love this.....
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