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Eat to Your Heart's Content: Recipes to improve your health from an award-winning chef and heart attack survivor
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.
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.
187 pages, Kindle Edition
Published January 18, 2024
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14 people want to read
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Displaying 1 - 4 of 4 reviews
February 2, 2024
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 mut and seed chicken escalopes.😁😁😁😁
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 mut and seed chicken escalopes.😁😁😁😁
January 24, 2024
Heart-healthy recipes from celebrated chef Sat Bains, a two-star Michelin chef and heart attack survivor, with nutritional input from Dr Neil Williams, Senior Lecturer in Exercise Physiology and Nutrition at Nottingham Trent University.
I'm a huge foodie. Martin and myself love eating out, trying new places, discovering new dishes. I was brought up in Nottinghamshire and have always wanted to visit Restaurant Sat Bains in Nottingham, we really need to get a table booked soon!
In the meantime, I've really enjoyed reading through this recipe book, it is packed full of healthy eats that look so appealing. Roast chicken is one of my all time favourite, go-to meals and I'm going to create my version of Sat Bain's Chicken With Seven Bulbs of Garlic dish this weekend. I've ordered a free-range chicken and the garlic is ready!
This book is really important, the facts about heart disease are shocking and frightening, we really do have a responsibility to ourselves to try harder to look after ourselves.
Coronary heart disease (CHD; also known as ischaemic heart disease) is the most common cause of heart attack and is the single biggest killer of both men and women.
In the United States, someone has a heart attack every 40 seconds.
Each year cardiovascular disease (CVD) causes 3.9 million deaths in Europe and over 1.8 milllion deaths in the European Union (EU). CVD accounts for 45% of all deaths in Europe and 37% of all deaths in the EU.
60 million people are living with cardiovascular diseases (CVDs) in the EU, and 13 million new cases of CVD are diagnosed every year.
In his introduction, Sat Bains talks about the day in March 2020 when he had his heart attack. He talks about how he was treated and how he has gone on to deal with it after the fact. He began to devise weekly heart-healthy menus, under guidance from Dr Neil Williams, Senior Lecturer in Exercise Physiology and Nutrition at Nottingham Trent University.
The next section is 'Getting Started' and discusses Unami - the fifth taste. Bains describes how the chapters are organised:
Eggs
Salads
Vegetables
Fish
Meat
Smoothies, snacks and breads
Soups, sauces, pickles and broths
Sweet things
There's a section on heart-healthy eating, written by Dr Neil Williams where he describes and talks about the top ten heart-healthy foods. Most of these are basic everyday ingredients that we can all integrate into our daily diet.
The recipes then follow. In sections and all well laid out and really easy to follow. There are some stunning photographs too, and although we all want to aim for the images in the book, it's fine if yours don't quite look like the dishes in the photos!
This is a great book. It is certainly going to take pride of place in my kitchen and I'm already planning which dishes I am going to attempt. Beautifully presented with a quality hard back cover and fabulous photos.
I'm a huge foodie. Martin and myself love eating out, trying new places, discovering new dishes. I was brought up in Nottinghamshire and have always wanted to visit Restaurant Sat Bains in Nottingham, we really need to get a table booked soon!
In the meantime, I've really enjoyed reading through this recipe book, it is packed full of healthy eats that look so appealing. Roast chicken is one of my all time favourite, go-to meals and I'm going to create my version of Sat Bain's Chicken With Seven Bulbs of Garlic dish this weekend. I've ordered a free-range chicken and the garlic is ready!
This book is really important, the facts about heart disease are shocking and frightening, we really do have a responsibility to ourselves to try harder to look after ourselves.
Coronary heart disease (CHD; also known as ischaemic heart disease) is the most common cause of heart attack and is the single biggest killer of both men and women.
In the United States, someone has a heart attack every 40 seconds.
Each year cardiovascular disease (CVD) causes 3.9 million deaths in Europe and over 1.8 milllion deaths in the European Union (EU). CVD accounts for 45% of all deaths in Europe and 37% of all deaths in the EU.
60 million people are living with cardiovascular diseases (CVDs) in the EU, and 13 million new cases of CVD are diagnosed every year.
In his introduction, Sat Bains talks about the day in March 2020 when he had his heart attack. He talks about how he was treated and how he has gone on to deal with it after the fact. He began to devise weekly heart-healthy menus, under guidance from Dr Neil Williams, Senior Lecturer in Exercise Physiology and Nutrition at Nottingham Trent University.
The next section is 'Getting Started' and discusses Unami - the fifth taste. Bains describes how the chapters are organised:
Eggs
Salads
Vegetables
Fish
Meat
Smoothies, snacks and breads
Soups, sauces, pickles and broths
Sweet things
There's a section on heart-healthy eating, written by Dr Neil Williams where he describes and talks about the top ten heart-healthy foods. Most of these are basic everyday ingredients that we can all integrate into our daily diet.
The recipes then follow. In sections and all well laid out and really easy to follow. There are some stunning photographs too, and although we all want to aim for the images in the book, it's fine if yours don't quite look like the dishes in the photos!
This is a great book. It is certainly going to take pride of place in my kitchen and I'm already planning which dishes I am going to attempt. Beautifully presented with a quality hard back cover and fabulous photos.
December 12, 2024
This is an excellent commonsense book on nutrition and healthy eating. It avoids a couple of the pitfalls of recipe books by famous chefs. The first is that their books are full of difficult to find ingredients, and the second is that they involve long preparation and difficult techniques, which are incompatible with the way most of us live.
Not so with Eat to Your Heart's Content.
The fact that Sat Bains went from healthy to seriously ill in a matter of minutes has focused his attention on creating a diet for the rest of his life that would be healthy but not compromise on flavour. His diet takes us back 40 to 60 years, to the type of diet based on wholefoods - the least handled, manipulated or ultra-processed.
It's similar to a Mediterranean diet, and utilises a rainbow of fruit and veg, extra virgin olive oil, oats and barley, nuts and seeds, oily fish and shellfish, lean meat, soya beans and spices and herbs.
The "science," or information about healthy eating, is succinct and down-to-earth.
I liked the fact that some of recipes from Momma Bains are included. When we were in lockdown, Sat and his mum opened a new business, Momma Bains. She cooked all her curries and then they re-made them, step-by-step. These recipes include Momma Bains' chickpea curry and aubergine and potato sabji, a delicious sounding vegetable side dish.
Recipes I'm particularly looking forward to trying are four bean beef chilli, sirloin steak with anchovy dressing (yes, steak can be enjoyed as a treat), and spatchcock chicken with roasted roots and herbs.
Not so with Eat to Your Heart's Content.
The fact that Sat Bains went from healthy to seriously ill in a matter of minutes has focused his attention on creating a diet for the rest of his life that would be healthy but not compromise on flavour. His diet takes us back 40 to 60 years, to the type of diet based on wholefoods - the least handled, manipulated or ultra-processed.
It's similar to a Mediterranean diet, and utilises a rainbow of fruit and veg, extra virgin olive oil, oats and barley, nuts and seeds, oily fish and shellfish, lean meat, soya beans and spices and herbs.
The "science," or information about healthy eating, is succinct and down-to-earth.
I liked the fact that some of recipes from Momma Bains are included. When we were in lockdown, Sat and his mum opened a new business, Momma Bains. She cooked all her curries and then they re-made them, step-by-step. These recipes include Momma Bains' chickpea curry and aubergine and potato sabji, a delicious sounding vegetable side dish.
Recipes I'm particularly looking forward to trying are four bean beef chilli, sirloin steak with anchovy dressing (yes, steak can be enjoyed as a treat), and spatchcock chicken with roasted roots and herbs.
February 21, 2024
📖BOOK REVIEW📖
Eat To Your Hearts Content by Sat Bains
🌟🌟🌟🌟🌟
Review
This fantastic heart healthy recipe book, written by Sat Bains, a Michelin chef, and Dr Neil Williams, a nutritionalist, and it is written in a really straightforward way, with easy to follow, tasty recipes (divided into different sections), information on cardiac healthy and the introduction explains how this book came about, following Sat Bains unexpected heart attack in March 2020.
As a nurse, it frustrates me so much how there is so much publicity about 'treatments' for illnesses but not enough publicity about prevention - and let's face it, prevention is better than cure!
The recipes are made with simple healthy ingredients, majority which people will be familiar with in a ever day, and the pictures in the book are really moreish!
I will be making these recipes soon and will be following up with more posts/pictures!
A fantastic recipe book for my cookery shelf, thank you.
Eat To Your Hearts Content by Sat Bains
🌟🌟🌟🌟🌟
Review
This fantastic heart healthy recipe book, written by Sat Bains, a Michelin chef, and Dr Neil Williams, a nutritionalist, and it is written in a really straightforward way, with easy to follow, tasty recipes (divided into different sections), information on cardiac healthy and the introduction explains how this book came about, following Sat Bains unexpected heart attack in March 2020.
As a nurse, it frustrates me so much how there is so much publicity about 'treatments' for illnesses but not enough publicity about prevention - and let's face it, prevention is better than cure!
The recipes are made with simple healthy ingredients, majority which people will be familiar with in a ever day, and the pictures in the book are really moreish!
I will be making these recipes soon and will be following up with more posts/pictures!
A fantastic recipe book for my cookery shelf, thank you.
Displaying 1 - 4 of 4 reviews