Try our heart healthy recipes!
A heart-healthy diet needn’t mean bland, boring meals – there’s a whole range of gorgeous dishes, snacks and treats out there to keep you feeling satisfied.
Try these three delicious, healthy recipes:
Salmon and Cream Cheese Mash
Prep Time 5 minutes Cooking Time 10 minutes Serves 2
500g medium potatoes, diced
100g low-fat soft cheese
Dash of skimmed milk
75g smoked salmon, thinly sliced
50g pitted black olives, sliced
1 tbsp capers
½ x 15g pack fresh chives, chopped
1 Boil the potatoes for 8-10 minutes until tender, drain and return to the pan.
2 Mash with the soft cheese, adding a dash of skimmed milk for a softer consistency.
3 Stir in the remaining ingredients, seasoning with black pepper to taste.
4 Serve immediately with a big green salad.
Broccoli and chicken rice
Prep Time 5 minutes Cooking Time 20 minutes Serves 4
150g brown rice
400g broccoli florets
2 large chicken breasts, cooked
1 tbsp olive oil
4 shallots, finely sliced
2 garlic cloves, sliced
2 red chillies, finely sliced
3 tbsp light soy sauce
3-4 fresh mint leaves, chopped
1 Cook the rice according to the instructions on the packet. While it’s cooking, simmer the broccoli for five minutes until tender, then drain and set aside, keeping it warm. Tear the chicken into strips.
2 To make the dressing, heat the oil in a pan and gently cook the shallots, garlic and chillies for 2-3 minutes until they are nicely soft. Add the soy sauce, mint and chicken and warm through.
3 In a serving dish, combine the broccoli, rice and chicken. Scatter a few extra mint leaves on top.
Oatbran and blueberry muffins
Prep Time 15 minutes Cooking Time 20 minutes makes 18
250g wholewheat flour
4tsp baking powder
2tsp bicarbonate of soda
Pinch of salt
450ml natural yogurt or buttermilk
180ml light olive oil
2tsp vanilla extract
100g light muscovado sugar
1 Line 18 sections of two muffin tins with paper cases. Mix the flour, oatbran, baking powder, bicarbonate of soda and a little salt together in a mixing bowl.
2 Add the yogurt or buttermilk, oil and vanilla to a second, smaller bowl; then add the eggs and sugar and mix together until smooth. Add to the bowl of dry ingredients and fold together until just mixed.
3 Add the blueberries and mix lightly. Divide the mixture between the sections of the muffin tin.
4 Bake at 200ºC (400ºF/gas mark 6) for about 20 minutes until tops are firm when pressed. Lift out of the tin, transfer to a wire rack and serve while warm, or leave to cool completely.
FIND OUT MORE:
Get tips for switching to a heart-healthy Mediterranean diet here.