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Writer's pictureGWTFNutrition

The Month Of Love

Heart Healthy Recipes

All of the recipes contain at least 1 heart healthy ingredient








Mackerel With Red Pepper Quinoa Salad (Serves 4)



You will need:

4 fresh mackerel fillets

200g quinoa

1.5 litres low-salt vegetable stock

80g rocket

2 cloves of garlic

1 red chilli

170g sugar snap peas or mangetout

250g red pepper, roasted (and rinsed if from a jar)

1 tbsp olive oil

1 small red onion


Method:

For the quinoa salad, put the quinoa into a saucepan with 400ml of the vegetable stock. Bring to the boil and then let simmer for 10 minutes before removing from the heat. Allow the quinoa to absorb any remaining stock.


Meanwhile, add the rocket, garlic, chilli and 100ml of the vegetable stock to a food processor and blend until smooth. Bring the remaining stock to the boil, add the sugar snap peas/mangetout and boil for 3-5 minutes.


For the mackerel, heat the olive oil in a frying pan. Add the mackerel and fry for 2 minutes on each side and then remove from the pan. Once the peas/mange tout are cooked, add them to the quinoa, diced red onion, rocket mixture and roasted red peppers.


Mix well and serve with the mackerel.




Super Soup!





You Will Need:

1 tablespoon olive oil

2 small red onions, roughly chopped

2 cloves garlic, crushed

1 stick celery, roughly chopped

1 carrot, roughly chopped

250g red cabbage, finely shredded

50g red pepper, roughly chopped

100g red lentils, precooked in boiling water

2 cans chopped tomatoes, (blitz to puree)

½ litre vegetable stock made from 1.5 cubes of reduced salt stock cubes

1 tbsp balsamic vinegar

Ground black pepper


Method:

In a large pan, sweat the onions and the garlic in the olive oil for a few minutes until softened, taking care not to colour the onions.


Add the celery and carrots and continue to stir and cook for a few minutes on a low heat

Add the red cabbage, red pepper, cooked lentils, pureed tomatoes and vegetable stock and simmer until all the vegetables are cooked and tender, about 10 minutes


You can use a hand blender to puree the soup if you prefer or serve it with chunky vegetables in a delicious tomato soup


Add a tablespoon of balsamic vinegar and season with black pepper before serving in warm bowls. Garnish with fresh parsley, if using and serve with thick slices of wholemeal bread.





Peanut Butter Cookies




You Will Need:

1 tsp vegetable oil

50g vegetable spread (not low fat)

120g soft brown sugar

100g caster sugar

100g peanut butter (crunchy or smooth), no added salt or sugar. Hi Oleic is best!

1 egg

1 small apple, cooked and mashed or 4 Tbsp Apple Sauce

1 tsp baking soda

200g white flour, sifted

150g wholemeal flour, sifted

1 tsp vanilla extract


Method:

Preheat your oven to 180C.


Lightly grease a baking tray with vegetable oil.


Beat the spread and the sugar together until light and fluffy. Add peanut butter, egg, apple puree and baking soda. Mix together.


Add vanilla essence and flour and mix into a dough


Flour your hands and divide the dough into 30 equally sized balls. Place each ball on the baking tray and flatten each ball with a wet fork in a cross-hatch pattern.


Bake for 12-15 minutes in the oven until golden brown.





Banana & Blueberry Oaty Muffins



You Will Need:

2 bananas, medium-sized, ripe

150g self-raising wholemeal flour

70g rolled oats

6 tsp sweetener

1 tsp cinnamon

2 eggs, medium

150ml milk

3 tbsp vanilla yoghurt

50g vegetable low fat spread, melted in the microwave

70g blueberries, whole

50g almond flakes


Method:

Preheat your oven to 190°C and line a muffin tray with 12 muffin cases.


Mix together in one bowl all the dry ingredients – self-raising flour, rolled oats, sweetener and cinnamon. In another bowl, beat 2 medium-sized eggs, adding the milk, yoghurt and melted spread.


Mash the bananas in a separate bowl


Combine the mixtures by firstly adding the mashed bananas into the egg mixture and stir well. Then add the dry ingredients to the mixture and stir again. Lastly, incorporate the blueberries.


Divide the mixture between the muffin cases and sprinkle the almond flakes on top of them. Bake for 20 minutes until golden coloured.




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