ONE A WEEK DELICIOUS RECIPES TO HELP MAINTAIN A HEALTHY HEART

Transcription

1 CLASSIC SMOKED MACKEREL KEDGEREE A FILLING AND DELICIOUS START TO THE DAY SERVES 2 BREAKFAST -1- In a large saucepan melt the butter with the olive oil and gently fry the chopped onion for 2-3 minutes, until soft (but not browned) Add the garlic and curry powder and continue to cook for a further minute Meanwhile, place the rice into a sieve and rinse under cold water until the water runs clear and leave to drain Add the uncooked rice to the saucepan and fry for one minute until all the grains are coated in the spice Add the vegetable stock, peas and lemon zest to the pan and cover with the lid (or cover lightly with tin foil) Continue to cook for two minutes then remove the pan from the heat and leave for 10 minutes leaving the lid in place Gently flake the smoked mackerel onto a plate, adding the chopped tomatoes and spring onions After 10 minutes, add the mackerel, tomatoes and spring onions to the pan, gently folding the ingredients together Place on a warmed serving plate and garnish with slice hard-boiled eggs and chopped fresh coriander, and serve 1 can John West Mackerel Fillets in Korma Style Sauce 175g basmati rice 1 small (chopped) onion 2 de-seeded and chopped tomatoes 2 chopped spring onions (optional) 30g frozen peas 1 tbs olive oil 25g butter Zest of 1 lemon 1 tbs curry powder 1 clove garlic 250ml vegetable stock 2tbs fresh coriander 4 hard-boiled eggs, to serve Mackerel is an excellent source Omega 3, which is a vital part of keeping the heart and circulation healthy. like this classic smoked mackerel kedgeree recipe, will show you just how easy it can be to eat well!

2 BERRY SALAD WITH YOGHURT BERRY GOOD START TO YOUR DAY SERVES 6 BREAKFAST -2- Mix all the fruit together in a bowl Add the sugar and lemon juice to the fruit and gently toss together Top with low fat yoghurt Serve straight away or cover and chill briefly before adding the yoghurt 450g strawberries, cut in half 150g raspberries 100g blackberries 100g blueberries 100g black seedless grapes 100g stoned cherries 1 tablespoon caster sugar ½ lemon, juiced 3 tablespoons low fat yogurt or soya alternative Berries can be great sources of fibre, a nutrient important for a healthy digestive system. Simple and tasty meal ideas, like this berry salad with yoghurt recipe, will show you just how easy it can be to eat well!

3 SARDINES ON TOAST GOOD OLD FASHIONED START TO THE DAY SERVES 4 BREAKFAST -3- Mash the John West Sardines, mayonnaise and lemon juice together in a bowl with a fork Toast the bread and spread your sardine mix thickly on top Enjoy! 1 can of John West Boneless Sardines in Tomato Sauce 1 tbsp mayonnaise Half a lemon, juice only 4 slices crusty bread One portion of sardines contains over 35% of the recommended Vitamin D daily intake, essential for the maintenance of healthy teeth and bones. like this sardines on toast recipe, will show you just how easy it can be to eat well!

4 OAT AND APPLE MUFFINS EVERYONE LIKES MUFFINS, ESPECIALLY FOR BREAKFAST SERVES 12 BREAKFAST -4- Preheat the oven to 200C Mix the flours, baking powder, oat bran and sugar together in a bowl In a separate bowl beat together the spread, yoghurt, milk, egg and honey Add the liquid mixture to the dry ingredients and stir until just mixed Fold in the fruit Spoon the mixture into the muffin cases and sprinkle with oatbran Bake in a preheated oven for minutes until firm to the touch 125g plain flour 125g wholemeal flour 1 tablespoon baking powder 50g oat bran 50g light brown muscovado sugar 3 small dessert apples, peeled, cored and finely diced 50g sultanas 50g sunflower spread 150ml skimmed or semi-skimmed milk 1 large egg 5 tablespoons clear honey extra oat bran for dusting 2 tablespoons plain low fat yogurt 12 paper muffin cases 1 muffin tray HEART UK says that soluble fibre found in oats and some fruits (such as apples) can play a role in helping to maintain healthy cholesterol levels. like this oat and apple muffins recipe, will show you just how easy it can be to eat well!

5 LEAN BACON BUTTY GREAT WAY TO START THE DAY SERVES 1 BREAKFAST -5- If you have standard bacon slices, trim all fat Cook the bacon under a preheated oven grill for 7 minutes at 240C Turn half way through and ensure bacon is cooked through Put the bacon between the bread and add sauce Two pieces of wholemeal bread 2 pieces of bacon (preferably bacon medallions) Sauce of choice Using lean rashers of bacon and cutting off any visible fat helps reduce saturated fat in your butty (the kind mainly found in animal fats). Reducing saturated fat and replacing it with everyday foods that contain more unsaturated fat, such as healthy spreads, can help maintain healthy cholesterol levels. like this lean bacon butty recipe, will show you just how easy it can be to eat well!

6 PORRIDGE WITH HONEY AND RAISINS A WARM DISH TO SET YOU UP FOR THE DAY SERVES 1 BREAKFAST -6- Mix porridge oats and milk/water in a small pan Put on heat until boiling and then leave to simmer for 7 minutes while stirring Once heated through, spoon into a bowl and add honey and raisins 50g porridge oats 250ml milk or water 1 teaspoon honey 1 handful of raisins Both oats and barley are rich in a form of soluble fibre called beta glucan. Once eaten, beta glucan forms a gel which helps bind cholesterol in the intestines and prevent it from being absorbed. like this porridge with honey and raisins recipe, will show you just how easy it can be to eat well!

7 PANCAKES SWEET TREAT TO BEGIN YOUR DAY SERVES 6 BREAKFAST -7- Beat the eggs together in a mixing bowl Add the flour and beat until smooth Gradually add the milk until you have a smooth batter. Add the oil and mix You can prepare the batter in advance and leave to rest in the fridge or use straight away Add a teaspoon of rapeseed oil to the frying pan and heat gently, then wipe it away with kitchen paper to season the pan. Add another teaspoon of oil and heat. Do not allow it to pass its smoke point Once the oil is hot, ladle in some of the batter into the pan, and tilt it to form a thin even layer. Return any excess batter to the bowl. Leave to cook for 30 seconds to 1 minute After this time use a fish slice to ease the pancake away from the sides if it is cooked it should come away easily and be a golden brown. If not loose then cook a little longer. Once it is cooked on the bottom, flip the pancake over (or toss it if you are feeling brave) and leave to cook for a further 1-2 minutes Repeat the process but take care as the pancakes make cook faster as your pan gets hotter. You may need to turn down the heat a little Add toppings 1 seasoned non-stick frying or pancake pan 2 eggs 100g plain flour 300mls semi skimmed milk 1 tablespoon sunflower oil Rapeseed oil for frying 1 tbsp smooth peanut butter A few chopped nuts Half a sliced banana Sprinkle of Demerara sugar Eggs are packed full of high quality protein. The protein in eggs is not only easy to digest but also contains all the building blocks of essential proteins (amino acids) and in the right proportions. like this pancake recipe, will show you just how easy it can be to eat well!

8 MACKEREL BURGERS A HEALTHIER ALTERNATIVE TO THE TRADITIONAL BURGER SERVES 2 LUNCH -1- Gently fry the onion and spring onion in the olive oil for 2-3 minutes until soft but not browned. Leave to cool Meanwhile, in a bowl, add the chopped spinach and lemon zest and flake the mackerel Once the onions are cool add these to the bowl and mix in the egg and the breadcrumbs Lightly flour your work surface and divide the mixture into four balls, forming them into burger patties Place in a frying pan with some olive oil and cook for 6-7 minutes, turning every so often until golden brown Serve in a soft floury bun with crisp lettuce and sliced tomato For the burgers: 2 cans of John West Mackerel in Olive Oil, drained 200g fresh spinach 4 spring onions, finely chopped 1 onion, finely chopped 1 tsp olive oil Zest of 1 lemon 1 large egg 150g bread crumbs Flour for dusting Soft floury buns, crisp lettuce and slice tomatoes to serve For the relish (optional): 2 tbs mayonnaise 2 tsp chopped capers 4 gherkins, chopped 1 tsp chopped parsley Squeeze of lemon juice Like sardines and salmon, mackerel is an oily fish - meaning it s a great source of Omega 3. like this mackerel burgers recipe, will show you just how easy it can be to eat well!

9 TUNA MELT CLASSIC FISH-TASTIC LUNCH SERVES 2 LUNCH -2- First, preheat your grill Toast the sourdough bread on both sides, place it onto an oven tray and arrange the tuna over the toast In a separate bowl, combine the cheese, mustard, spring onion, sweetcorn and divide the mixture between your 2 slices of bread Place the slices cherry tomatoes on top, gently pressing into the cheese and cook under a medium grill until the cheese is bubbly and the tomatoes have softened Serve with crisp salad 120g can of John West No Drain Tuna in Brine 5 cherry tomatoes, sliced in half 25g sweetcorn, drained 1 spring onion, finely chopped 50g cheddar cheese, grated 1 tsp grain mustard 2 slices of sourdough (or ciabatta) bread Just one 120g can of John West s No Drain tuna contains a least 30 grams of protein. like this tuna melt recipe, will show you just how easy it can be to eat well!

10 CARROT AND CORIANDER SOUP A WHOLESOME AND HEARTY DISH PERFECT FOR LUNCH SERVES 2 LUNCH -3- Heat the oil, add the garlic, onion, carrot, celery and tomatoes and cook for a few minutes until softened Add the stock, season and simmer for minutes Add the coriander and orange juice Pulse in a blender, reheat, check the seasoning and serve Serve with chunks of wholegrain bread 1 tablespoon sunflower or rapeseed oil 1 clove garlic, crushed 1 onion, chopped 2 medium carrots, grated 2 celery sticks, chopped 2 tomatoes, chopped 600mls vegetable stock 300mls orange juice 3 tablespoons freshly chopped coriander freshly ground black pepper to season You can boost your soluble fibre intake by increasing your intake of fruits and vegetables, including carrots, to help with digestive transit. like this carrot and coriander soup recipe, will show you just how easy it can be to eat well!

11 SALMON AND CUCUMBER SANDWICHES SIMPLE, YET IMMENSELY TASTY SERVES 2 LUNCH -4- Start by buttering all four slices of wholemeal bread and put to one side In a small bowl mix the readyto-use Skinless & Boneless John West salmon, then season to taste with salt, pepper, mayonnaise and mustard Spread the mixture thickly on two slices of buttered bread Top with sliced cucumber, season again with a dash of salt and pepper and lightly drizzle with freshly squeezed lemon juice Add the two remaining slices of bread, press down gently with your fingers and cut into neat triangles A little butter or your usual spread 4 slices wholemeal bread 1 170g tin John West Wild Pink or Red Salmon Skinless and Boneless Salt and pepper 2tbsp mayonnaise 1tsp Dijon mustard ½ cucumber sliced A squeeze of lemon Salmon is an oily fish, which means it s a great source of heart-healthy long chain Omega 3 fatty acids. like this salmon and cucumber sandwiches recipe, will show you just how easy it can be to eat well!

12 THAI-STYLE SARDINE AND TOMATO SOUP A TWIST ON A TRADITIONAL FAVOURITE SERVES 4 LUNCH -5- Begin by putting the stock, shallots, lime leaves, chilli flakes and lemongrass into a pan Bring just to a boil, then turn off the heat and cool for minutes to allow the flavours to mingle and blend Stir in the lime juice, fish sauce and tomatoes and bring back to the boil Turn down to a simmer and add the John West Sardines cut into bite size piece, along with their sauce Add the mint, remove the kaffir leaves and lemongrass and warm through before serving ½ litre chicken stock 3 large shallots, minced 3 kaffir lime leaves ½ tsp chilli flakes 2 stalks of lemongrass, crushed 2 limes, juice only 1tbsp fish sauce 1 400g tin chopped tomatoes 2 cans John West Sardines in Tomato Sauce Handful of mint leaves, shredded Sardines might only be relatively small fish, but they re big in taste and flavour and high in Omega 3. like this thai-style sardine and tomato soup recipe, will show you just how easy it can be to eat well!

13 SALMON, BULGUR, CHICKPEAS & MOROCCAN SPICES WITH COURGETTE SALAD QUICK AND EASY SCRUMPTIOUS SALAD SERVES 2 LUNCH -6- Place the courgettes on a board and use a speed peeler to make ribbons by running down the length of the courgettes In a non-stick frying pan, sauté the courgettes in 1 teaspoon on the oil over a high heat for a minute until they wilt. Don t cook them through, and set aside on a plate to cool Meanwhile, hear your John West Creations as per the pack instructions, fluff with a fork and arrange on the plates Once the courgettes have cooled, toss them with the lemon zest and juice, whole parsley leaves and the rest of the olive oil. Season with a pinch of salt and a grind of black pepper and serve alongside the salmon. You could serve with some homemade garlic bread slices on the side, if desired 2 packs John West Creations Salmon, bulgur, chickpeas and Moroccan spices 5 baby courgettes, or 1 large one (approx. 160g) 3 tsp extra virgin olive pol 1 small lemon, zest and juice Handful flat leaf parsley leaves Pinch sea salt and freshly ground black pepper Using salmon products such as John West Creations are a quick and easy way to ensure you get the Omega 3 your body needs. like this salmon, bulgur, chickpeas & moroccan spices with courgette salad recipe, will show you just how easy it can be to eat well!

14 CHEESE AND WALNUT BUTTIES A FAMILY FAVOURITE, QUICK TO LEAVE THE PLATE SERVES 1 LUNCH -7- Spread the cheese evenly on both slices of bread Season with black pepper Sprinkle the walnuts and sliced celery on top of one slice of bread Place the other slice on top, quarter and serve 2 slices wholemeal, granary or rye bread 30g low fat cheese spread 3 walnuts finely chopped ¼ stick celery, finely diced Black pepper Try to look out for light, lite or low fat on packaging when consuming dairy products to help lower cholesterol levels. Simple and tasty meal ideas, like this cheese and walnut butties recipe, will show you just how easy it can be to eat well!

15 SPICY MOROCCAN STYLE MACKEREL STUFFED PEPPER RECIPE AN ADVENTUROUS RECIPE WITH AN EXOTIC FLAVOUR SERVES 2 DINNER -1- Preheat the oven to 200 degrees centigrade (Gas Mark 6) Place the peppers on a baking tray and drizzle over 1 tbs of the olive oil and roast in the oven for 10 minutes, until they start to soften Meanwhile, gently fry the onion, garlic and ras el hanout for 3 minutes over a medium heat Add the couscous, apricots and lemon zest and continue cooking for 1 minute before pouring in the hot stock Cover and remove from the heat, leaving to stand for 10 minutes After 10 minutes, break the couscous grains with a fork and fold in the flaked mackerel, chopped parsley and toasted flaked almonds Give the ingredients a good mix, remove the peppers from the oven and spoon the couscous between the peppers Return the peppers to the oven for a further 10 minutes and finally serve with a fresh and crisp salad 1 can John West Peppered Mackerel, flaked 2 red peppers, halved 150g couscous 1 onion, finely chopped 6 dried apricots, chopped 3 garlic cloves, crushed 100ml hot vegetable stock Zest and juice of 1 lemon 2 tbs olive oil 2 heaped tsp of ras el hanout 1 tbs chopped fresh parsley 20g toasted flaked almonds Mackerel is nutritionally rich in Omega 3. John West s Mackerel is traditionally caught in the North Atlantic. When caught, they have reached their optimum fat content. like this spicy moroccan style mackerel stuffed pepper recipe, will show you just how easy it can be to eat well!

16 COTTAGE PIE EASY TO COOK AND VERY NUTRITIOUS, THIS COTTAGE PIE CAN BE COOKED UP IN ADVANCE AND HEATED WHEN NEEDED SERVES 4 DINNER -2- Preheat oven to 200C or gas mark 6 For the filling: Warm the oil in a large sauce or frying pan. Add the chopped onion and garlic and cook for 5 minutes without colouring Add the minced beef, and continue to cook until browned Add the stock cube, canned tomatoes, tomato puree, Worchester sauce and carrot pieces Bring to the boil and simmer for minutes. The sauce should thicken nicely Add frozen peas and continue to simmer for 5 minutes, season with pepper 400g lean minced beef 1 tablespoon vegetable oil 1 large onion chopped 1 garlic clove, crushed or chopped 1 tablespoon Worcester sauce (optional) 1 large carrot, cut into small pieces A potato topped savoury pie is much lower in saturated fats than a pastry pie. For the topping: Peel the potatoes and cut into egg sized pieces. Boil for about 20 minutes or until tender Drain the potatoes, add the vegetable spread and milk and mash until smooth and creamy Making the pie: Put the meat filling into a casserole or baking dish, and top with the mashed potato Bake for 45 minutes (30 minutes from hot), until golden brown on top Serve on its own or with seasonal vegetables 1-2 tablespoons tomato puree 50g frozen peas 1 beef stock cube 1 x 400g can chopped tomatoes 500g potatoes 2-3 tablespoons skimmed milk 1 tablespoon vegetable spread (such as olive or sunflower) Pepper to season like this cottage pie recipe, will show you just how easy it can be to eat well!

17 CHILLI BEEF TACOS A FAVOURITE FOR TEENAGERS SERVES 4 DINNER -3- Preheat the oven to 180 C Prepare the dressing by mixing the soya yoghurt, lime juice and zest and chopped up parsley in a bowl and mix well For the salsa, chop the tomatoes, spring onion, and mix together with the chickpeas and drizzle some lemon juice and sprinkle some ground pepper In another bowl make the guacamole by mashing two avocados and add the lemon juice and some pepper and leave these aside In a frying pan, cook the garlic and sliced onion in olive oil for 2-3 minutes When they start to turn golden, add the red peppers and beef Then flavour with the jalapeno peppers, paprika powder, ground pepper. Add the beef stock to the mixture and cook until the stock has reduced a little Place the corn tortillas on a sheet of baking paper and place in the oven for 3-4 minutes and fill the shells with all the fillings 8 Corn tortillas For the dressing: 200ml soya yoghurt ½ lime, juiced and zest Handful of curly-leafed parsley, chopped For the salsa: 200g mini tomatoes 2 stalks of spring onion 100g chickpeas or mixed beans, tinned 1 teaspoon lemon juice Squeeze lime juice Ground pepper Avocado is a great source of unsaturated fatty acids, and they re packed full of vitamins, too. For the guacamole: 2 avocados 3 teaspoons lemon juice Ground pepper For the filling: 400g beef, sliced 1 red onion, sliced 1 red pepper, sliced 3 cloves garlic 1 tablespoon olive oil 100ml beef stock (¼ cube) 2 tablespoon paprika powder 2 jalapeno peppers, chopped Ground pepper like this chilli beef tacos recipe, will show you just how easy it can be to eat well!

18 CHILLI & GARLIC INFUSIONS TUNA STIR FRY DELICIOUSLY LIGHT AND PACKED FULL OF FLAVOUR SERVES 2 DINNER -4- Chop your ingredients, ready to go into the wok In a small bowl, mix the honey and soy sauce. Leave to one side Place a wok or large frying pan over high heat, add the sunflower oil and sesame oil and leave until hot. Add the garlic and ginger and fry for seconds Now add the spring onions, asparagus, red pepper and pak choi and continue cooking for a further minute until the vegetable soften slightly Pour in the soy sauce and honey mixture and noodles, continue cooking for another minute and then finally add the chilli and garlic infused tuna and fresh coriander Cook for 20 seconds, give everything a good mix and serve with a scattering of toasted sesame seeds and a little extra coriander 1 can Infusions Tuna - Chilli & Garlic (130g) 5 spring onions, shredded 1 red pepper, cut into strips 5 asparagus spears, sliced 10 pieces of mangetout, sliced in half 1 pak choi, cut into quarters 2 garlic cloves, thinly sliced 2cm piece of fresh ginger, cut into matchsticks 4 tbs soy sauce 4 tbs runny honey 1 tbs sunflower oil 1 tsp sesame oil (optional) 125g dried egg noodles, cooked, refreshed and drained 1tsp sesame seeds, lightly toasted 1 tbs chopped fresh coriander Tuna is an excellent source of protein - great for the maintenance of normal bones. like this chilli & garlic infusions tuna stir fry recipe, will show you just how easy it can be to eat well!

19 MEDITERRANEAN VEGETABLE LASAGNE LAYERS OF DELICIOUSNESS SERVES 8 DINNER -5- Preheat the oven to 220 C/fan200 C/ gas 7. Mix the aubergine, onion, pepper, garlic and half the oil in a bowl. Transfer to a large roasting tin and cook for 30 minutes or until soft Meanwhile, heat the rest of the oil in a frying pan. Fry the courgettes for 4 minutes until browned Remove the roasted veg from the oven and stir in the courgettes. Lower the oven to 200 C/fan180 C/gas 6 For the sauce, bring the milk to the boil in a pan and set aside. Melt the olive spread in a pan, add the flour and cook for 1 minute then remove from the heat. Gradually stir in the milk then bring to the boil whilst stirring and then simmer gently for 10 minutes stirring occasionally Cook the lasagne according to the packet instructions Add the cheese to the sauce and season. Spoon a thin layer over the base of a buttered ovenproof dish, cover with 4 lasagne sheets, overlapping them slightly. Top with half the vegetables, then one-third of the remaining sauce and another 4 sheets of lasagne. Repeat this process once more and then spread over the remaining sauce and sprinkle with Parmesan Bake for 40 minutes, until golden 2 aubergines, cut into chunks 2 red onions, cut into wedges 2 red peppers, cut into strips 4 garlic cloves, finely chopped 3 tablespoons olive oil 450g courgettes, sliced 225g lasagne sheets 30g parmesan cheese For the sauce: 900ml skimmed milk 60g olive spread (not low fat) 70g plain flour 125g reduced fat hard cheese People living in countries bordering the Mediterranean and who eat the traditional diet of this region appear to have less heart disease than those of us that live in the UK and northern Europe. like this mediterranean vegetable lasagne recipe, will show you just how easy it can be to eat well!

20 MACKEREL ARRABIATA A HEART-WARMING FAMILY FAVOURITE SERVES 4 DINNER -6- Cook the spaghetti according to pack instructions. When cooked, place in a large sieve or colander and drain In a separate saucepan, add the olive oil and fry the onion over a medium heat until soft Add the garlic, chilli and mixed herbs and continue to cook for 1 minute Pour in the chopped tomatoes and bring to a simmer before adding the tomato puree and sugar Taste the mixture and season with salt and pepper before simmering for a further 3-4 minutes Add the cooked spaghetti to the sauce and toss together, making sure all the pasta is coated in the sauce Finally, gently fold in the flaked mackerel and divide between your serving plates 1 can John West Mackerel Fillets in Tomato & Chilli Sauce 2 cans chopped tomatoes 1 onion, finely chopped 1 large green chilli, finely chopped (with seeds) 2 garlic cloves, crushed 300g spaghetti 1 tbs olive oil 1 tbs tomato puree 1 tsp mixed Italian dried herbs 1 tsp sugar Salt and pepper Parmesan cheese Pasta is a great source of energy providing carbohydrates. Try using wholewheat pasta to increase your fibre intake. like this mackerel arrabiata recipe, will show you just how easy it can be to eat well!

21 SALMON FISH CAKES SIMPLE, WHOLESOME BUT VERY SATISFYING SERVES 4 DINNER -7- Preheat your oven to 190*C or gas mark 5 In a large mixing bowl add the mash and with a wooden spoon soften the potato a little Now add the John West drained pink salmon, dill and lemon zest. Season with a little salt and milled pepper and mix well Divide the mix into 4 balls and shape into fishcake. Then leave to cool in fridge for 15 minutes. Meanwhile place the egg; flour and breadcrumbs into 3 separate bowls Dust your fishcakes in flour until completely coated. Then dip into the egg and roll in breadcrumbs. Repeat with the remaining fishcakes Add 2 tablespoons of sunflower oil to a non-stick frying pan and gently cook the fishcakes until golden on both sides, place onto an oven tray and pop into the oven to warm through, for about 10 minutes Make the tartar sauce, by simply mixing all the ingredients together in a bowl. Serve your fishcakes with a spoonful of tartar sauce and your favourite vegetables 1170g can John West Pink Salmon Skinless & Boneless, drained 150g mashed potato, chilled 1 tsp chopped dill Zest of ½ lemon 1 egg, beaten with a splash of milk 2 tbs plain flour 50g fine breadcrumbs 2 tbs mayonnaise Juice of 1 lemon 1 tsp chopped caper 2 gherkins finely chopped ½ tsp chopped dill Salmon is relatively low in saturated fat and an excellent source of two vital vitamins; B12 which is contributes to normal red blood cell formation and Vitamin D which is essential for healthy teeth and bones. like this salmon fish cakes recipe, will show you just how easy it can be to eat well!