Eat to your Heart's Content by Sat Bain

 Eat To Your Heart's Content 

by Sat Bains

 Eat To Your Heart's Content by Sat Baine was published on

 18th January 2024 by Octopus Books

My thanks to the author and the publisher for sending me a copy to review and to 

Random Things Tours for inviting me to take part on the tour.

Synopsis

Sat Bains worked out, always maintained a reasonable weight and considered himself fit and healthy, so it was a shock when, in March 2021, he had a massive heart attack and underwent an emergency triple heart bypass operation. During recovery, Sat consulted his friend, nutritionist Dr Neil Williams, who guided him on a revised diet to help maintain heart health. Having two Michelin Stars and a three-decade long obsession with flavour, Sat was not willing to sacrifice great food just because his diet now had to be heart healthy. This collection of recipes is made up of those he devised following surgery and focuses on lean protein, a mix of legumes, good fats - such as avocado, nuts and olive oil - and vegetables and fruits. These delicious, simple dishes are designed for every day, they use supermarket-friendly ingredients and are accompanied by nutritional advice highlighting the ingredients rich in heart-healthy vitamins and minerals.

Baked Eggs with leeks, spinach,cumin and chilli

Baked eggs with Shitake mushrooms and beluga lentils

My Review

Due to being one of those  volunteers on the Our Future Programme, which has been set up to ascertain the health of the nation,  who then found out that they had high cholesterol and needed to try and rectify it with diet and lifestyle changes, I was pleased to be given the opportunity to review Sat Bains recipe book dedicated to creating tasty meals that are good for your heart.

We have tried so many recipes from this wonderful book and we were bowled over by the freshness and flavours that the combinations of ingredients gave. Recipes which I have tried to do justice to in the photographs throughout my review.

Chicken with kimchi and beluga lentils

This is an incredibly tasty dish and a combination I would never have used as I am not a huge fan of Kimchi, or at least I wasn't until I tasted this !!!. I did adapt the recipe slightly and used a jar of fermented vegetable medley that I already had in which wouldn't have been as hot as a normal kimchi you would buy. However, for me it worked incredibly well and this has already become a firm favourite with everyone.

Sprouts with cashew nuts , onion, garlic and pickled ginger

I would almost defy anyone to tell me that they don't like sprouts after eating this amazing combination of flavours . This was so quick to make and due to the use of cashew nuts giving the protein hit makes this a versatile dish as either a standalone , which I have had regularly over the last three weeks, or as an accompaniment.

Broccoli with Spring Onions, Chilli, Soy and Sesame Seeds

This is a dish that just livens up my love of broccoli, and I do like broccoli. The addition of sesame seeds and chilli flakes along with soy sauce and spring onions to an al dente cooked plate of broccoli enhances the flavour of the vegetable and had everyone asking for more.

Asian Slaw with Nut and Seed Crispy Chicken Escalope

We have made this incredibly flavoursome slaw countless times so many times over the last few weeks that we now keep a huge batch of the shredded vegetables in the fridge along with a bottle of the dressing so that we can create it when we need a quick fix without having to prep the veg . Since trying this amazing slaw and its' fusion of flavours we haven't eaten traditional coleslaw since. This is such an incredibly healthy alternative to the mayonnaise smothered offerings you tend to come across and tastes a million times better. The freshness of the flavours and the seasonings leave your palette feeling that it has just had the most incredible eating experience and it works so well with a variety of protein dishes along with being a really good crunchy accompaniment in sandwiches and wraps.

Likewise the nut and seed topping on the crispy chicken is far tastier and healthier than the traditional toppings and breadcrumbs so often used on escalopes and , as with the Asian Slaw, this has become a regular on our weekly menu.

Triple layered tomato, onion, fennel and basil salad

This has become one of our favourite salads over the last few weeks. I have often made tomato and onion salads before  but never thought to add fennel into the mix and I am so glad that I came across this recipe in Sat's book. For me the fennel adds a cleanness to the dish and your palette, cutting through the strength of the onions and allowing you to taste all the flavours within the salad, which can often be masked by onion. We will never have a straightforward tomato and onion salad again now that fennel is on our weekly shopping list.

Angus's chimichurri

This is a chimichurri sauce that you need to make in bulk and keep in the fridge for when you want that fresh hit of herbs for any dish. It works well with steak, chicken as well as mixed into pasta instead of pesto. The dish uses basil, coriander and flat leaf parsley which all work in tandem together with the seasonings to create a punch of flavours that takes a simple basic, like pasta, to a different level.

To summarise this is a 5 🌟🌟🌟🌟🌟 recipe book that should be on everyone's kitchen shelf, not just those who are concerned about the health of their heart at the current time. The flavours and ingredients in this book are what makes eating so enjoyable and prove that just because you have to watch what you eat you don't have to forgo taste and good food, in fact it makes you realise what you were missing out on before.

I haven't had time to try out all the recipes since I received the book to review , however, after looking at them there aren't many that I won't be trying.

A word of warning though, if you don't already have an AirFryer  you will probably end up forking out for one , if only for the nut and seed chicken escalopes.😁😁😁😁

About the Author

Sat Bains is best known for being chef proprietor of the two-Michelin starred Restaurant Sat Bains with Rooms in Nottingham, England. It also holds one Green Michelin Star. He won the Roux Scholarship in 1999 and worked in France before returning to the UK and opening his own restaurant. Sat won Great British Menu in 2007 and has continued making regular appearances on television.