(Mixed Vegetable Salad) Recipe For The Heart.

• Written by Chinelo Nwagbo

 THE heart is an engine that produces power to make the whole body to work. If the heart is not working properly, it affects the whole body system. In order to keep the heart healthy, there is need to increase intake of vegetable. Mixed vegetable salad is one of the foods that are designed for a healthy heart.
  It supplies energy in form of carbohydrate. At the same time, it contains large amount of vitamins, mineral like potassium, fibre and very little or no sodium. Mixed vegetable salad also contains many phytochemical elements and possess therapeutic /healing properties.
 
Therapeutic properties of mixed vegetable salad
Prevents heart failure and disease of arteries (arteriosclerosis)
  Mixed vegetable salad contains many flavonoids and phytochemical elements that stop arteriosclerosis (narrowing and blocking of the artery walls due to fats and cholesterols deposit) and protect the heart. This dish also contains potassium and B-complex vitamins that are essential for normal and proper heart function.
 
Prevents arterial hypertension
  This nutritious food is a very good source of potassium and at the same time, it contains low sodium and fat. The high potassium content of this dish helps prevent high blood pressure. Sodium and fat (especially saturated fat) are the major causes of arterial hypertension.
 
Cures and prevents constipation ((difficulty and infrequent evacuating of excessively hard faeces) and hemorrhoids (dilation of the veins of the anus which can result to inflammation)
  This health benefit or therapeutic property is due to the high fibre content of the dish, which is obtained from vegetables used in the preparation. Studies have revealed that fibre regulates and facilitates bowel movement and in this way helps prevent constipation and hemorrhoids.
 
Prevents and cures obesity
Mixed vegetable salad contains few calories, and high level of fibre with satisfying effect (satiety). This dish is also low in fat. Excess calories and fat are the major causes of obesity.
 
Cancer prevention
  This therapeutic/ healing power or health benefit is due to the protective action present in vegetables, fibre, phytochemicals element and antioxidant vitamins (vitamin A, C, E) which neutralise the effect of free radicals that cause cancer.
 
Recommendation
  Mixed vegetable salad is recommended to those that want to facilitate the improvement and maintenance of healthy heart and artery.
 
Ingredients                           Quantities
Green beans (string beans)     250g
Onion                                      1 bulb
Carrots                                    250g
Fava beans (broad beans)       100g
Peas                                         100g
Potatoes                                  400g
Artichokes                              500g
Garlic                                      2 cloves
Juice of                                   1 lemon
Olive oil                                 4 tablespoons
Salt                                         A pinch
 
Method of preparation
Wash and prepare the vegetable in the following manner:
Remove the tips and threads from the green beans.
Chop the beans into small pieces.
Remove the outer tough of artichoke leaves.
Cut off the tips and stems and chop the artichokes into halves.
Remove and discard the inner down. Chop into small pieces and sprinkle them with lemon juice.
Peel and chop the carrots into small cubes.
Peel and chop onion, garlic and parsley (separately)
Peel and chop potatoes into small cubes.
Using a pot with oil, sauté the onion and the garlic on a low flame. When the onion is transparent, add the potatoes and vegetables.
Sauté for five minutes.
Stir occasionally.
Add a cup of hot water.
Add a pinch of salt, magi cube and chopped parsley.
Simmer for 15 to 20 minutes