Spice up your cooking!

Try these delicious, heart-healthy dishes:

Moroccan Beetroot and Mint Salad with Yogurt Dressing

Prep Time 10 minutes Serves 4

Ingredients

750g cooked beetroot,  dipped in vinegar (not pickled), cut into wedge

s 250g baby spinach  leaves, washed and   well drained

Large bunch of fresh mint, roughly chopped 

Large bunch of coriander, roughly chopped 

For the dressing 

250ml natural yogurt 

2tsp cumin seeds,ground

1 clove garlic,crushed

Sea salt and freshly ground   black pepper

Method

1 In a large serving bowl, toss together the beetroot, spinach, chopped mint and coriander, reserving a few of the herbs to garnish the salad. 

2 Make the dressing in a small bowl by mixing  together the natural yogurt, crushed cumin seeds and garlic. Season to taste with sea salt and freshly ground black pepper.

3 Drizzle the dressing over the salad just before serving, and garnish with the remaining herbs. 

Purple Sprouting Broccoli with Butter Beans, Pine Nuts, Chilli and Lemon

Prep Time 20 minutes COOKING Time 10 minutes Serves 4

Ingredients

400g purple sprouting  broccoli 

100g pine nuts, toasted 

2tbsp olive oil for frying 

2 shallots, peeled and   finely chopped 

2 garlic cloves, peeled and   finely chopped 

½ red chilli, de-seeded   and finely chopped

Sea salt and freshly ground   pepper

400g cooked butter beans,   drained and rinsed

Zest and juice of 1 lemon

Method

1 Wash and trim the purple sprouting broccoli, discard any tough parts, and cut into 2cm pieces. 

2 In a pan of boiling water, blanch the broccoli for no more than 3 minutes. Drain and leave to cool. 

3 Toast the pine nuts in a dry, non-stick frying pan.

4 Heat the oil in a pan, add the shallots, garlic and red chilli, with a pinch of sea salt and freshly ground black pepper. When the vegetables are soft, add the butter beans, lemon zest and juice, and the toasted pine nuts. Mix well. 

5 Fry for 3 minutes. Add the blanched broccoli, mix well and serve immediately. 

Ruby fruit refresher

Prep Time 10 minutes Serves 4

Ingredients

 225g strawberries

175g raspberries

225g blueberries

Grated zest and juice   of 1 lime

4tsp runny honey

250g natural yogurt

Small bunch of fresh mint

Method

1 Slice or quarter the strawberries, then place them in a serving bowl with the raspberries and blueberries. Add the lime zest and juice and 2tsp honey, then gently mix together with a spoon.

2 Put the yogurt in a smaller, separate bowl, then stir in the remaining honey. Snip some of the mint into small pieces with scissors to make about 3tbsp, add to the yogurt and honey and mix together well.

3 Sprinkle the berries with a few tiny mint leaves and serve topped with spoonfuls of the minted yogurt.

FIND OUT MORE:

Get tips for switching to a heart-healthy Mediterranean diet here.

Try these delicious, heart-healthy dishes:

Moroccan Beetroot and Mint Salad with Yogurt Dressing

Prep Time 10 minutes Serves 4

Ingredients

750g cooked beetroot,  dipped in vinegar (not pickled), cut into wedge

s 250g baby spinach  leaves, washed and   well drained

Large bunch of fresh mint, roughly chopped 

Large bunch of coriander, roughly chopped 

For the dressing 

250ml natural yogurt 

2tsp cumin seeds,ground

1 clove garlic,crushed

Sea salt and freshly ground   black pepper

Method

1 In a large serving bowl, toss together the beetroot, spinach, chopped mint and coriander, reserving a few of the herbs to garnish the salad. 

2 Make the dressing in a small bowl by mixing  together the natural yogurt, crushed cumin seeds and garlic. Season to taste with sea salt and freshly ground black pepper.

3 Drizzle the dressing over the salad just before serving, and garnish with the remaining herbs. 

Purple Sprouting Broccoli with Butter Beans, Pine Nuts, Chilli and Lemon

Prep Time 20 minutes COOKING Time 10 minutes Serves 4

Ingredients

400g purple sprouting  broccoli 

100g pine nuts, toasted 

2tbsp olive oil for frying 

2 shallots, peeled and   finely chopped 

2 garlic cloves, peeled and   finely chopped 

½ red chilli, de-seeded   and finely chopped

Sea salt and freshly ground   pepper

400g cooked butter beans,   drained and rinsed

Zest and juice of 1 lemon

Method

1 Wash and trim the purple sprouting broccoli, discard any tough parts, and cut into 2cm pieces. 

2 In a pan of boiling water, blanch the broccoli for no more than 3 minutes. Drain and leave to cool. 

3 Toast the pine nuts in a dry, non-stick frying pan.

4 Heat the oil in a pan, add the shallots, garlic and red chilli, with a pinch of sea salt and freshly ground black pepper. When the vegetables are soft, add the butter beans, lemon zest and juice, and the toasted pine nuts. Mix well. 

5 Fry for 3 minutes. Add the blanched broccoli, mix well and serve immediately. 

Ruby fruit refresher

Prep Time 10 minutes Serves 4

Ingredients

 225g strawberries

175g raspberries

225g blueberries

Grated zest and juice   of 1 lime

4tsp runny honey

250g natural yogurt

Small bunch of fresh mint

Method

1 Slice or quarter the strawberries, then place them in a serving bowl with the raspberries and blueberries. Add the lime zest and juice and 2tsp honey, then gently mix together with a spoon.

2 Put the yogurt in a smaller, separate bowl, then stir in the remaining honey. Snip some of the mint into small pieces with scissors to make about 3tbsp, add to the yogurt and honey and mix together well.

3 Sprinkle the berries with a few tiny mint leaves and serve topped with spoonfuls of the minted yogurt.

FIND OUT MORE:

Get tips for switching to a heart-healthy Mediterranean diet here.