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Pressure cooked comfort food

This has become a regular in the Cardiologists Kitchen as we have started to experiment with a pressure cooker. When the stock is made in this way, it really is low fuss and the rich broth is ready in only 30 minutes. A roast chicken has got so much more to give after a main meal and if you include left overs for salads and wraps, standard practice in our kitchen is to use the carcass for stock.

This soup benefits from a deep, concentrated broth and so we generally throw in an extra 3 or 4 whole chicken thigh portions into the pressure cooker. Add an onion, garlic cloves, carrots, celery stick and a scattering of pepper corns and that’s all you need before 30 mins of pressure cooking. …

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Lentil Ragu with chestnut Mushrooms and Spinach

One of the first things we advise our patients with high blood pressure, high cholesterol or excess weight is to reduce the consumption of low-fibre starchy carbohydrates. We are now consuming these foods in excess, usually as the main bulk of our meals. These foods are quickly digested into their simple sugar building blocks (along with excess add sugar in our diets) and lead to peaks in blood sugar/ insulin response which is a great way to store fat and trigger cardiovascular risk factors. Typical examples in the UK are white flour products (e.g. bread), pasta, white rice and potato. …

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With a Fennel and sweet Cabbage slaw

We weren’t intending on posting a recipe here but the photo of this recent meal looked so good that it spontaneously morphed into a post.

www. is now live. We will continue to post on (because it’s great and beautiful) but for our local/ UK followers the site offers additional health related incentives and information.

Hake is from the cod family but in many ways (and certainly in the eyes of the Spanish) considered to be the superior cousin. Weird then in many ways that we don’t eat more Hake in the UK and export most of it to the continent. …

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& which home monitor to buy?

A few weeks ago we wrote to Omron the market leading blood pressure monitor manufacturer (and I’m certain that Mary our project manager will not be happy that I’m sharing this story). Part of the CardioKit philosophy is to help patients take charge of their own blood pressure and to encourage this through incentives and real life solutions. Well, the most obvious first step is to purchase a home blood pressure monitor and we would encourage all patients with borderline or high blood pressure to self-monitor. …

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With Peas and buttered Sweetheart Cabbage

It’s been an amazing 24 hours at CardioKit following the media exposure on the BBC. Thank you to everyone who has shown interest and supported us. The social media video has been viewed 42K time, we nearly have 1000 likes on Facebook and this site was visited approx 4K times yesterday. Brilliant! Please help us to keep up momentum with visits, likes, comments and feedback.

Therefore, although we are very busy and supposed to be focused on the grown-up work of finalising the project, couldn’t resist posting something new for all our new followers. …

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With Black Pepper Boursin . . . “Oh, la vache!”

“Du pain, du vin, du Boursin” — goes the classic strapline

To keep up momentum following today’s update a return to the roots of this blog — some talk about health, food and a recipe.

The latest Observer Food Monthly collaboration (link here) with Dara included some CardioKit recipes and as per usual it’s impossible not to read the online commentary, both positive and negative. What’s clear is that writing about food and health is always an emotive subject. In fact the latest article was motivated by taking on board comments from a previous OFM article, where a number of people had questioned whether a healthy diet was compatible with a restricted budget. …

An update . . . we need your help and support

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Hello everyone,

It’s been a while since the last post and so time for an update.

I started this blog on the 1st January 2015 after spending more and more time of my professional life talking to patients about dietary changes that could make a profound difference to their cardiovascular health. This blog then became an outlet to support those conversations and provide a resource for patients. My own interest in this area was born out of a genuine passion for food, cooking and ingredients.

Increasingly I became networked in the food industry and this also started to attract interest from the media as a kind of “cooking Cardiologist”. It was obvious that the glossy main stream media and the marketing strategies of the food industry were far better at reaching our patients and the public than any medical initiative. We could learn from these industries and use the same tactics but in a positive way from within healthcare and based on evidence. …

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A simple lunch using the best of the Summer

A perfect summer lunch in the sun (or UK rain). Use some high-quality bread. Slightly stale/ dry is actually good — we’ve used a white sourdough. Toast the bread and while hot rub with a clove of garlic, drizzle some nice extra-virgin olive oil and sprinkle a little pinch of coarse sea salt. Now for the toppings.

Tomato, garlic and Onion

Easy. Chop some vine tomatoes and sweet onion or spring onion. Pop in some freshly torn basil if you have it. Add a small clove of crushed garlic, dress with extra-virgin Olive Oil and season with a little salt and black pepper.

Chorizo and Broad Bean

The summer broad bean season is amazing — one of our favourite vegetables/ legumes. Boil a large handful of broad beans in their pods — around 7 minutes should have them tender. Then take your time to pod and skin the beans. It’s actually relatively satisfying as you pop them out of their skins. …

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Two fresh “Silver Darlings” cost £2.30 #BudgetOilyFish

Too busy at the moment! Too many projects. Portfolio of recipes and bank of pictures building but no time to blog. Modern social medial communication is a full time job (and clearly the normal day job is quite busy!).

Lets keep this short. A delicious combination of oily fish perfumed with spiced sweet and sour pickle, balanced with citrus and the aniseed hit of fennel. More importantly who said eating fresh fish is expensive — two fresh UK Herring cost £2.30 from Waitrose!

Herring are super easy to prepare and de-bone using the legendary Rick Stein method. Cut off the head and tail. Slit the underside belly of the fish from end to end, and open the fish on a flat surface with the back point upwards. Now firmly ‘squish’ the fish flat by applying pressure on the back with the palm of your hand, turn over the opened fish and you should be able to pull and tease out the whole back-bone gently with your fingers. Satisfyingly this will bring with it all the smaller rib bones as well. Now you can gently fry in a little olive oil, place under a super hot grill or pickle those beautifully oily ‘Silver Darlings’. …

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Or leave the beef out if vegetarian

Perfect when Tomatoes are in season. More veg, less pasta and maximum satisfaction with the protection of Sofrito (Extra-Virgin Olive Oil, Garlic, Tomato). Beef and Tomato Ragu sauces usually require long slow cooking but here is a fresh and quick version. Partner with a simple salad, side veg or finish with a summer berry fruit medley for a perfect package.

Ingredients for a family of 4 (2 adults and 2 kids):

  • Red Onion half — finely chopped
  • Garlic 3 cloves — roughly chopped/ sliced
  • Yellow Pepper — finely sliced/ chopped
  • Mushrooms handful — sliced
  • Tomatoes double handful — quartered
  • Sirloin Steak one thick cut (around 200g) — finely sliced across the grain with a sharp…


Cardiologists Kitchen

Helping everyone improve their health, blood pressure, cholesterol & weight through contemporary evidence-based dietary interventions

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