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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