Healthier Heart

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Healthier Heart

Mar 26, 2021

Healthier Heart

Lentils with Vegetables soup and Tuna Rye Sandwich is a wholesome balanced meal with simple preparation and no fuss of cooking. The Rye bread is a perfect match with Tuna salad when combined with avocado beetroot spread. It is convenient to use the beetroot ketchup which is high in antioxidants and also a heart-friendly sauce. It gives the sandwich an earthy flavor. This sandwich can be addictive! I chose the natural can lentils because it helps me to reduce the work and times of soaking and cooking the beans.


1 loaf Biona Organic Rye & Pumpkin seed Bread
(I chose this bread because is fragrant from the pumpkin seeds when chewing it and give me a clean taste of perfect match with the tuna salad)
Leaf lettuce or Kale or any green salad leafs
1/2 avocado
3 Tbsp The Foraging Fox Original Beetroot Ketchup
1 can FISH4EVER Skipjack Tuna Steaks in Olive Oil or FISH4EVER Skipjack Tuna Chunks In Brine
2 Tbsp Biona Organic Original Mayonnaise if you are using tuna in brine
2 Tbsp small diced celery
2 Tbsp small diced red onion
1/2 tsp Gran Luchito Habanero & Lime Fajita & Taco Mix
Pepper and Paprika to your taste
1/4 fresh squeezed lime

1. Prepare the avocado and beetroot spread by smashed the avocado with fork and mixed with The Foraging Fox Original Beetroot Ketchup. Put it back in the refrigerator and can keep up to 3 days.
2. Mixed the FISH4EVER Skipjack Tuna Steaks in Olive Oil with onion, celery, lime juice, Gran Luchito Habanero & Lime Fajita & Taco Mix, black pepper and paprika. Put it back in refrigerator and can keep up to 3 days.
3. Wash and spin the green salad.
4. Take a slice of the Biona Organic Rye & Pumpkin seed Bread, cut it to the shape you prefer, spread both side of the sandwich with the avocado beetroot spread, put 1-2 leafs of green, scoop the tuna salad on top.

Tips: It can be addictive once you try it because you can’t believe healthy food can be so delicious especially when you chew on the combination of texture and taste. 


Lentils Vegetable Soup


2 Tbsp Kitchen & Love Grapeseed Oil/Olive Oil
3/4 medium Red onion (diced)
3-4 cloves garlic (chopped)
1 medium carrot (diced)
2 stalks celery (diced)
3 medium tomatoes (diced)
1 can Biona Organic Lentils Vert
1/2 tsp cumin powder
1/2 tsp paprika
A pinch/few strands of Kitchen & Love Sargol Saffron Strands (Optional, but really delicious if you happen to have some on hand)
Salt and Pepper to your taste
400ml water/stock
Yogurt (Optional)

1. Sweat the onion and garlic with the Kitchen & Love Grapeseed Oil for about a minute or so, then add the rest of the ingredients except the lentils. Stir fry about 2-3 minutes until you can smell the fragrant.
2. Add the can of Biona Organic Lentils Vert and also 400ml water/stock in the fragrant vegetables. Cover with a lid and let it boil. When boiling, turn down the fire to low or medium to simmer it for about 15 minutes.
3. Turn off the fire. Then blend the soup with blender. If you are using stainless steel or ceramic pot, you can just use a handheld blender to make a smooth and creamy soup.
4. Bring the soup back to boil and simmer for another 10 minutes.
5. Serve with 1 tsp of yogurt and strands of Kitchen & Love Sargol Saffron Strands in a bowl. This recipe serves 2-4 servings.

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