Cardiovascular & Circulatory Health

Asian Food Edition- These recipes are crafted to support heart and circulatory health by using lean proteins, fiber-rich vegetables, and healthy fats. They are low in sodium, minimize unhealthy saturated fats, and avoid added sugars, helping reduce strain on the heart and improve blood flow. Each dish offers nourishing flavors that promote long-term care.

🥢 Steamed Salmon with Ginger & Scallions

Cook Time: 12 min

Servings: 2

Ingredients:

• 2 small salmon fillets

• 1-inch ginger, sliced

• 1 stalk green onion, sliced

• 1 tsp sesame oil

Directions:

1. Place salmon on a plate, top with ginger and green onion.

2. Steam for 8–10 minutes, drizzle with sesame oil before serving.

🥦 Stir-Fried Broccoli with Garlic

Cook Time: 8 min

Servings: 2

Ingredients:

• 2 cups broccoli florets

• 2 cloves garlic, minced

• 1 tsp olive oil

Directions:

1. Heat olive oil, sauté garlic until fragrant.

2. Add broccoli, stir-fry until tender-crisp.

🍲 Miso Vegetable Soup

Cook Time: 10 min

Servings: 2

Ingredients:

• 2 cups water

• 1 tbsp miso paste

• ½ cup diced carrots

• ½ cup spinach

Directions:

1. Heat water, dissolve miso paste.

2. Add vegetables, simmer until tender.

🥗 Cucumber & Wakame Seaweed Salad

Cook Time: 10 min

Servings: 2

Ingredients:

• 1 cucumber, sliced thin

• 1 tbsp dried wakame (rehydrated)

• 1 tsp rice vinegar

• ½ tsp sesame oil

Directions:

1. Combine cucumber and wakame in a bowl.

2. Toss with vinegar and sesame oil.

🐔 Steamed Chicken with Lemongrass

Cook Time: 15 min

Servings: 2

Ingredients:

• 150g chicken breast

• 1 stalk lemongrass, smashed

• 1 tsp lime juice

Directions:

1. Place chicken with lemongrass in steamer.

2. Steam until cooked through, drizzle with lime juice.

🍆 Braised Eggplant with Tomato

Cook Time: 15 min

Servings: 2

Ingredients:

• 1 medium eggplant, cubed

• 1 tomato, chopped

• 1 tsp olive oil

Directions:

1. Sauté eggplant in olive oil until soft.

2. Add tomato, cook until saucy.

🍚 Brown Rice with Edamame

Cook Time: 30 min

Servings: 2

Ingredients:

• 1 cup cooked brown rice

• ½ cup shelled edamame

• 1 tsp sesame seeds

Directions:

1. Mix warm brown rice with edamame.

2. Sprinkle with sesame seeds.

🍤 Shrimp & Asparagus Stir-Fry

Cook Time: 10 min

Servings: 2

Ingredients:

• 150g shrimp, peeled

• 1 cup asparagus, cut into pieces

• 1 tsp olive oil

Directions:

1. Stir-fry shrimp until pink, set aside.

2. Stir-fry asparagus, return shrimp, toss together.

🥕 Carrot & Daikon Soup

Cook Time: 20 min

Servings: 4

Ingredients:

• 1 carrot, sliced

• 1 daikon radish, sliced

• 4 cups low-sodium vegetable broth

Directions:

1. Add carrot and daikon to broth.

2. Simmer until tender.

🍄 Shiitake Mushroom & Tofu Stir-Fry

Cook Time: 10 min

Servings: 2

Ingredients:

• 200g tofu, cubed

• 4 shiitake mushrooms, sliced

• 1 tsp sesame oil

Directions:

1. Stir-fry mushrooms in sesame oil.

2. Add tofu, cook 3–4 minutes.

🥬 Bok Choy with Oyster Mushrooms

Cook Time: 8 min

Servings: 2

Ingredients:

• 3 baby bok choy, halved

• 4 oyster mushrooms, sliced

• 1 tsp olive oil

Directions:

1. Heat oil, stir-fry mushrooms.

2. Add bok choy, cook until just tender.

🐟 Grilled Mackerel with Lemon

Cook Time: 12 min

Servings: 2

Ingredients:

• 2 small mackerel fillets

• 1 tbsp lemon juice

Directions:

1. Grill mackerel until cooked through.

2. Drizzle with lemon juice before serving.

🍵 Green Tea Chia Pudding

Cook Time: 5 min + overnight

Servings: 2

Ingredients:

• 1 cup unsweetened almond milk

• 1 tsp matcha powder

• 3 tbsp chia seeds

Directions:

1. Mix almond milk, matcha, chia seeds.

2. Chill overnight until thick.

🥒 Pickled Radish (Low-Sodium)

Cook Time: 10 min + 1 hr rest

Servings: 4

Ingredients:

• 1 cup radish slices

• 2 tbsp rice vinegar

• ½ tsp monk fruit sweetener

Directions:

1. Mix vinegar and sweetener, pour over radish.

2. Let sit 1 hour.

🥠 Steamed Sweet Potato

Cook Time: 15 min

Servings: 2

Ingredients:

• 2 small sweet potatoes

Directions:

1. Steam sweet potatoes until tender.

2. Serve warm or at room temperature.