The best recipes to keep your heart in shape

California Walnuts, in collaboration with the Heart Foundation (FEC), presented this morning the second edition of the Cardiosaludable Academy cookbook.

On this occasion the Olympic weightlifting champion Lydia Valentin and the chef and creator of tasty and highly acclaimed recipes on social networks, Lola Bernabe (@loletabyloleta), have joined forces to prepare their proposals for breakfast, lunch, dinner and desserts to be taught in a delicious, original and easy way to keep our hearts in shape. In the presentation, they were accompanied by Inés Galindo, FEC Activities Coordinator.

The presentation took place this Wednesday at the Kitchen Club in Madrid, in the presence of THE OBJECTIVE, other media and experts in the healthy food sector. During the event, Lola guided Lydia Valentín step by step in the development of two recipes, the ingredients of which had been previously chosen by Lydia. Products that the elite athlete consumes daily to maintain a balanced and healthy diet and which are essential for her bodybuilding sessions, to which she devotes five hours of training a day.

Lola Bernabé and Lydia Valentin

I always have a handful of nuts before training and every morning my breakfast consists of a bowl of oatmeal, nuts and organic honeycommented Lydia during the showcooking of heart-healthy recipes: banana and nut pancakes, and spinach salmon and nut pancakes. Lola Bernabé highlighted the versatility of nuts which are important in gluten-free diets. “I always try to make dishes rich in flavors, with textures and healthy; three qualities possessed by this dried fruit“.

disturbing figures

With this new edition, Nueces de California and the FEC have wanted to unite in this cardio-educational project an elite athlete and an expert in tasty and healthy food to encourage habits and promote prevention to reduce the numbers that in Spain are dramatic .

According to FEC data, 119,853 people died in Spain in 2020 due to cardiovascular diseaser. It continues to be the leading cause of death in Spain, accounting for 24.3% of annual deaths. Women are the most affected in this statistic since there are approximately 8,000 more deaths of women than men. The World Health Organization (WHO) estimates that 80% of premature deaths from cardiovascular disease could be avoided if we follow a healthy lifestyle that reduces key risk factors.

This is why it is important provide relevant information, advice and culinary proposals that make it easier for us to safeguard our cardiovascular healthbecause the prevention of heart disease is fundamental and is done by small gestures such as the selection of food in the basket.

To make your heart work on a daily basis and maintain good cardiovascular health, practicing daily physical activity and following a varied and balanced diet, rich in vegetables and nuts, are essential.

The recipes

the recipe book Keys to keeping your heart in shape It can now be downloaded for free from and However, here are two:

Banana and nut pancakes


  • 3 small ripe bananas
  • 1 egg
  • 1 and a half tablespoons rolled oats
  • 50 ml vegetable drink with nuts
  • 1⁄2 teaspoon yeast
  • a handful of nuts
  • A little honey or melted dark chocolate
  • Chopped fresh fruits: banana, red fruits, apple


  • In a bowl, put all the ingredients for the dough and mix until you get a smooth and fine dough.
  • Lightly brush a nonstick skillet over medium heat with a little oil. When bubbles start to come out, it means it’s time to flip them.
  • Let brown on the other side and continue the same process until you are done with all the batter.
  • Serve with syrup or chocolate, add some nuts to give them a crunchy touch and some fruit to give them color and freshness.
California Nut Recipes by Pep Montoya

Zucchini cannelloni stuffed with chicken and walnuts


  • 2 large zucchini
  • 2 tablespoons extra virgin olive oil
  • 70 g crushed walnuts
  • 2 minced garlic cloves
  • 1⁄2 onion
  • 1 carrot
  • 500g minced chicken meat
  • A pinch of salt
  • A little freshly ground black pepper
  • 1⁄2 teaspoon of oregano
  • A pinch of nutmeg
  • 120ml evaporated milk
  • 200g homemade fried tomatoes
  • 200 g grated mozzarella


  • Slice the zucchini lengthwise and grill until tender. To book.
  • Chop and sauté the onion, garlic and carrot. Add the chicken and chopped walnuts and sauté. Add the spices and then the evaporated milk and bring to the boil until some of the liquid evaporates.
  • In a container put the tomato sauce base. Stuff zucchini slices with chicken mixture; roll up and place the cannelloni on the fried tomato base, making sure that the end of the zucchini is underneath.
  • When the container is done, fill the holes with the rest of the fried tomato and finish by sprinkling with mozzarella cheese.
  • Bake at 180 degrees for about 10 minutes until golden brown.
California Nut Recipes by Pep Montoya

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