Try our heart healthy recipes!

Blueberry muffins
Blueberry muffins

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

Ingredients:

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

Method

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

Ingredients

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

Method

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

Ingredients

250g wholewheat flour

200g oatbran

4tsp baking powder

2tsp bicarbonate of soda

Pinch of salt

450ml natural yogurt or buttermilk

180ml light olive oil

2tsp vanilla extract

2 eggs

100g light muscovado sugar

350g blueberries

Method

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.