Three-Course Heart-Healthy Recipes

Whether it's for a Saturday Date night or a Family Feast on a Sunday. We've pulled together some great recipes from some leading experts in the field of heart health.

To Start | Roasted sweet potato, kale, beetroot & walnut salad

Source: Omega-3 Recipe Book

Ingredients:

• 600g sweet potato, peeled, cut into 1cm slices

• 1 tablespoon olive oil

• 6 cups (175g) Chopped kale leaves (about 6-7 stalks)

• 420g can no added salt lentils, drained

• 250g packet fresh cooked beetroot, drained, cut into wedges

• 75g feta cheese, crumbled

• ½ cup walnuts toasted

Method

1. Arrange sweet potato slices in a single layer over a baking paper-lined baking tray. Spray with cooking spray. Bake in a 200C oven (fan-forced) for 20-25 minutes, until tender.

2. Place kale, lentils, and sweet potato in a large bowl. Season with freshly ground pepper and toss gently. Arrange over a large platter. Top with beetroot, feta and walnuts.

3. To make dressing, place all ingredients in a screw-top jar and shake well.

4. Drizzle dressing over salad to serve

Balsamic dressing 

• 2 tablespoons extra virgin olive oil

• 2 tablespoons balsamic vinegar

• ½ teaspoon honey

• 1 small clove garlic, crushed

• Freshly ground black pepper, to taste

For Mains | Oven-baked chicken and quinoa risotto

Source: The Heart Foundation, Winter Comfort Recipe Book

Ingredients

• 1 cup quinoa

• 2 teaspoons olive oil

• 350g chicken thigh fillets, fat trimmed, cut into 3cm pieces

• 2 cloves garlic, crushed

• 1 cup reduced salt chicken stock

• 3 zucchinis, thickly sliced

• 400g can cannellini beans, drained

• ⅓ cup basil pesto dip

• 100g baby spinach leaves

• ⅓ cup grated parmesan cheese

Method

1. Place quinoa in a strainer. Rinse well under cold water.

2. Heat oil in a flameproof casserole dish (3L-4L capacity) over medium-high heat. Add chicken. Cook, turning occasionally, for about 5 minutes or until lightly browned. Add garlic and quinoa. Cook, stirring, for 1 minute.

3. Stir in stock and 1 cup water. Bring to a simmer. Stir in zucchini and beans. Season with pepper. Cover with lid. Transfer to oven.

4. Bake in 200°C preheated oven for 15-20 minutes, until liquid has been absorbed and quinoa is tender.

5. Gently stir in dip and spinach leaves. Stand covered for 5 minutes, until spinach is wilted. Serve topped with parmesan.

Dessert | Chocolate Pots with Strawberries

source: HeartUk

Ingredients

• Half a small ripe avocado (50g) 

• 20g Flora ProActiv Light 

• 100g 0% fat natural yogurt 

• 4 level tsp honey 

• 2tbsp cocoa powder 

• 160g strawberries 

Method

1. lace all ingredients into a food processor and blend until completely smooth and all the ingredients are mixed in thoroughly. 

2. Place into glasses or ramekin dishes and put into the fridge to chill for at least 30 minutes. 

3. Serve with plenty of fresh strawberries.