winter A COLLECTION OF WARM AND COMFORTING HEART HEALTHY RECIPES

winter A COLLECTION OF WARM AND COMFORTING HEART HEALTHY RECIPES

The Heart Foundation is dedicated to fighting the single biggest killer of Australians heart disease. For over 50 years, we have led the battle to save lives and improve the heart health of all Australians. Our vision is an Australia free of heart disease and our mission is to prevent heart disease and improve the quality of life of all Australians through our work in prevention, support and research. Poor diet is the leading risk factor for heart disease and there is a widespread misconception that most Australians follow a healthy diet, when in reality, the majority of adults are not meeting the Australian Dietary Guidelines. The following collection of easy to make Winter heart healthy recipes, have been designed to encourage the use of the Heart Foundation s heart healthy eating principles; Plenty of vegetables, fruits and wholegrains Variety of healthy protein sources including fish and seafood, lean meat and poultry, legumes, nuts and seeds Reduced fat dairy such as unflavoured milk, and yoghurt and cheese Healthy fat choices with nuts, seeds, avocados, olives and their oils for cooking Herbs and spices to flavour foods, instead of adding salt Water as the drink of choice For more heart healthy recipe ideas visit www.heartfoundation.org.au/recipes Donations from the community help us to fund world-class research, develop guidelines for health professionals, support patient care for people living with heart disease, help Australians to live healthier lifestyles, and advocate to government and industry to improve heart health in Australia. Support the Heart Foundation by donating today at heartfoundation.org.au or call 13 11 12. 3

baked eggs with grainy toast SERVES: 4 PREP: 5 MINUTES COOKING: 20 MINUTES Olive oil spray 1 brown onion, finely chopped 4 cloves garlic, peeled, sliced 2 medium red capsicums, halved, seeded, thinly sliced lengthways 1 tablespoon ground cumin 1 tablespoon ground coriander 2 teaspoons paprika 4 ripe tomatoes, finely diced 300g can no-added-salt kidney beans, drained, rinsed 2 cups baby spinach leaves 4 eggs 2 tablespoons parsley, to serve 4 thick slices multigrain/grainy bread, to serve 1. Preheat oven to 180 C. 2. Spray a large non-stick frying pan with olive oil and set over mediumhigh heat. Add onion and garlic to the pan cook for 1-2 minutes, or until just softened. Add capsicum, cumin, coriander and paprika and cook, stirring for 2 minutes. Add tomato, kidney beans and spinach and cook for 5 minutes. 3. Divide tomato, capsicum and kidney bean mixture between 4 large ramekins. Use a spoon to create a well in the centre of each ramekin. Crack 1 egg into each well. 4. Bake for 10 minutes or until egg white is set and yolk remains soft. Sprinkle with parsley and serve with grainy toast. 4

TIP: The tomato, capsicum and kidney bean mix can be made ahead of time and reheated in the morning before adding the egg. 5

6 TIP: Keep no-addedsalt canned beans as a pantry staple - a simple and affordable way to boost healthy protein and vegetables in meals.

minestrone and quinoa soup SERVES: 4 PREP: 10-15 MINUTES COOKING: 30 MINUTES 2 tablespoons olive oil 1 small leek, trimmed, finely diced 2 sticks celery, trimmed, diced 1 medium carrot, peeled, diced 2 cloves garlic, peeled, finely diced ½ teaspoon dried basil ½ teaspoon dried oregano 4 medium sized tomatoes, roughly chopped 300g canned no-added-salt cannellini beans, drained, rinsed 300g canned no-added-salt red kidney beans, drained, rinsed ½ cup quinoa 300ml reduced-salt vegetable stock 700ml water 2 large handfuls kale, roughly chopped Cracked black pepper, to serve 1. Place a large pot over medium heat and spray with olive oil. Add leek, celery, carrot and garlic and cook for 1-2 minutes, or until just softened. Add the dried herbs to the pot and cook for another 1-2 minutes until fragrant. 2. Add tomatoes, cannellini and red kidney beans, quinoa, vegetable stock and water to the pot and bring to the boil. Reduce heat and simmer, partially covered for 20-25 minutes or until quinoa is cooked through and soup has thickened. Stir through kale. 3. Divide the soup between 4 bowls and serve with cracked pepper. 7

spiced fish with chickpea mash and greens SERVES: 4 PREP: 5-10 MINUTES COOKING: 15-20 MINUTES Olive oil spray 1 brown onion 1 clove garlic, crushed 2cm ginger, finely grated 600g can no-added-salt chickpeas, rinsed and drained 1 lemon rind finely grated and 2 teaspoons of juice 1 tablespoon olive oil 3 tablespoons fresh coriander, finely chopped 1 tablespoon wholemeal plain flour 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon smoked paprika 4 x 150g skinless firm white fish fillets (for example ling, blue-eye trevalla, snapper or flathead) 2 bunches broccolini, trimmed Lemon wedges, to serve Coriander, to serve 1. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Add onion, garlic and ginger and cook for 2-3 minutes or until softened. Add chickpeas, lemon rind, lemon juice and olive oil and cook for 5 minutes. Roughly mash mixture and stir in coriander. Set aside. 2. Meanwhile, combine flour and spices in a flat bowl. Coat fish in spice mix. 3. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook fish for 2 minutes each side or until cooked through (depending on the thickness of the fish). 4. While fish is cooking, bring a small pan of water to the boil. Add the broccolini and simmer for 4 minutes until tender. Drain. 5. Serve fish on top of chickpea mash and greens to the side. Garnish with lemon wedge and coriander. 8

TIP: include fish and seafood twothree times in your weekly meal plan. A good source of omega-3 fatty acids. 9

*TIP: Check out our online recipe for homemade beef stock. 10

grandma s slow cooked beef stew SERVES: 4 PREP: 15 MINUTES COOKING: APPROX 2½ HOURS 2 tablespoons wholemeal plain flour 500g lean beef, diced 2 tablespoons olive oil 1 cloves garlic, crushed 1 leek, thinly sliced 1 medium onion, diced 2 large carrots, peeled, sliced into thin rounds 1 small sweet potato, peeled and diced ½ small swede, peeled and diced 4 sticks celery, diced 400ml salt-reduced beef stock (*see tip) 200ml water 400g can no-added-salt diced tomato 3 tablespoons parsley, roughly chopped 1 tablespoon Worcestershire sauce 2 tablespoons parsley, roughly chopped, to garnish 1. Place beef and plain flour into a large bowl and toss to coat. 2. Place a large heavy based pan over medium heat and add 1 tablespoon olive oil. Add meat and cook for 2-3 minutes or until meat is brown. Remove meat from the pot and set aside. 3. Add remaining olive oil to the pan and cook onions, garlic and leek for 1-2 minutes, or until just softened. Add carrots, sweet potato, swede, celery, beef stock, water, diced tomato, parsley, Worcestershire sauce and beef to the pot and bring to the boil. 4. Reduce heat, cover and cook on low heat for approximately 2 hours, stirring approximately every 20-25 minutes. 5. Garnish with fresh parsley. 11

speedy seafood paella SERVES: 4 PREP: 5 MINUTES COOKING: 15 MINUTES Olive oil spray 250g firm fish fillets, cut into 2cm pieces 300g medium green king prawns, peeled, deveined 1 brown onion, finely chopped 2 garlic cloves, crushed 2 cups 90 second quick brown rice 3 tomatoes, diced 2 teaspoons smoked paprika 2 cups frozen peas 2 zucchinis, cut into small rounds ¾ cup reduced-salt fish stock 2 tablespoons parsley, finely chopped 4 lemon wedges, to serve 1. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Add fish and prawns. Cook for 1 minute each side or until lightly golden. Transfer to a plate. Add onion and garlic to the pan and cook for 1-2 minutes, or until just softened. 2. Add rice, tomatoes, paprika, peas and zucchini to the pan. Stir to combine and spread evenly over the base. Add stock to the frying pan and bring to the boil. Cook, uncovered, without stirring for 4-5 minutes or until stock is absorbed. 3. Add fish and prawns back to the pan and stir gently until heated through. Remove from the heat and sprinkle parsley over the pan and season with pepper. Serve with a lemon wedge. 12

TIP: Keep frozen vegetables as a freezer staple - substitute when running low on fresh vegetables. 13

14 *TIP: Check out our online basic recipe for homemade vegetable stock. Keeping dried and fresh herbs on hand help add flavour without adding salt.

moroccan chickpea tagine SERVES: 4 PREP: 15 MINUTES COOKING: 35-40 MINUTES 1 tablespoon olive oil 2 small brown onions, chopped 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon sumac ¼ teaspoon chilli powder (optional) ¼ teaspoon ground cinnamon 1 tablespoon reduced-salt tomato paste 600g can no-added-salt chickpeas, drained 300ml reduced-salt vegetable stock (*see tip) 1 large zucchini, cut into 4cm long sticks 1 medium red capsicum, cut into 3cm cubes 1 medium sweet potato, peeled, cut into 2cm cubes 4 tablespoons fresh flat leaf parsley 2 3 cup quinoa 2 tablespoons coriander, to serve 1. Place a medium sized pot over medium heat and add olive oil. Cook onions for 1-2 minutes, or until just softened. Add the spices to the pot and cook for another 1-2 minutes until fragrant. 2. Add the tomato paste, chickpeas, reduced-salt stock, zucchini, capsicum and sweet potato to the pot and bring to the boil. Reduce heat, cover and cook gently for 25-30 minutes or until sweet potato is cooked through. Stir in parsley at the end. 3. Meanwhile, cook quinoa according to packet instructions. 4. Serve tagine with cooked quinoa and garnish with fresh coriander. 15

indian chicken and lentil tray bake SERVES: 4 PREP: 5 MINUTES COOKING: 25 MINUTES ½ tablespoon olive oil 1 medium brown onion, finely chopped 2 medium carrots, peeled and diced into 2cm pieces 400g lean chicken breast, cut into chunks ¼ cup Rogan Josh Curry Paste 1 medium sized red capsicum, halved, seeded, thinly sliced lengthways 4 tomatoes, diced 1 small eggplant, diced 1 medium zucchini, cut into small rounds 300g can no-added-salt lentils, drained, rinsed 2 cups 90 second quick brown rice Coriander to garnish 1. Spray a large non-stick frying pan with olive oil and set over mediumhigh heat. Add onion and carrot to the pan sauté for 1-2 minutes, or until just softened. Add chicken and spices and fry for 2-3 minutes or until fragrant. 2. Add the spiced chicken, capsicum, tomatoes, eggplant, zucchini and lentils to a large roasting tray and mix well. Pour in 100ml of water, then cover tightly with tin foil and cook in the oven for 20 minutes or until chicken is cooked through and vegetables are tender. 3. Meanwhile, heat brown rice according to packet instructions. 4. Serve curry with rice and garnish with coriander. 16

TIP: A dish which easily boosts your daily vegetable intake with over 6 serves of vegetables per portion. 17

TIP: Aim for legume based meals twice per week. Vegetables and beans are star ingredients in this meal, with over 7 serves of vegetables per person. For a milder flavour, add a dollop of reduced fat Greek yoghurt to serve. TIP: Instead of step 2, cook sweet potatoes for 8-10 minutes in the microwave. 18

baked sweet potato with spiced cannellini beans and vegetable stew SERVES: 4 PREP: 10 MINUTES COOKING: 1 HOUR 5 MINUTES 4 x 200g small sweet potatoes, unpeeled Olive oil spray 1 medium brown onion, finely chopped 1 small red capsicum, halved, seeded, diced 1 small yellow capsicum, halved, seeded, diced 1 teaspoon ground coriander 1 teaspoon chilli powder 1 teaspoon smoked paprika 4 medium ripe tomatoes, roughly chopped 600g canned no-added-salt cannellini beans, drained, rinsed 3 cups kale, trimmed and roughly chopped 2 tablespoons lime juice Fresh coriander leaves, to garnish 1. Preheat oven to 180 C. Line a baking tray with baking paper. 2. Scrub the sweet potatoes, then prick with a fork and place on a prepared tray. Cover with foil and bake for 45 minutes. Uncover, and bake for a further 15 minutes, or until very soft. 3. Meanwhile, spray a large non-stick frying pan with olive oil and set over medium-high heat. Add onion and red and yellow capsicums to the pan and cook for 4-5 minutes, or until just softened. Add ground coriander, chilli powder, and paprika and cook, stirring for 2 minutes. Add tomato, cannellini beans and water and cook for 5-10 minutes or until mixture slightly thickens. 4. Add the kale and cook, stirring occasionally, for about 5 minutes or until kale is soft. Remove the pan from the heat and stir through lime juice. 5. Slice roasted sweet potatoes lengthways, nearly all the way through. Fill with the cannellini bean mix and garnish with coriander. Serve. 19

TIP: Adding unsalted nuts like almonds to salads is an instant way to boost healthy fats and taste. warm roasted cauliflower salad SERVES: 4 (AS A SIDE) PREP: 15 MINUTES COOKING: 35-40 MINUTES 1kg cauliflower, trimmed and cut into florets 3 tablespoons olive oil 2 red onions, chopped into medium sized wedges 1 3 cup almonds, chopped 3 cups rocket Dressing: 2 tablespoons tahini 2 tablespoons lemon juice 4 tablespoons warm water 1 tablespoon parsley 1. Preheat oven to 180 C. 2. Place cauliflower on a lined baking tray, drizzle with 2 tablespoons olive oil. Roast for 20-25 minutes or until golden and cooked. 3. On a separate lined baking tray, place wedges of red onion and almonds. Drizzle with 1 tablespoon olive oil and roast for 10-15 minutes or until golden. 4. To make dressing, mix tahini, lemon juice, warm water and parsley and whisk to combine. 5. In a large salad bowl gently toss roasted cauliflower, red onion, almonds, and rocket and drizzle with dressing. Serve warm. 20

TIP: Fruit based snacks can help you meet the recommended two serves of fruit daily. oat based fruit crumble SERVES: 4 PREP: 15 MINUTES COOKING: 35-40 MINUTES Crumble: ¾ cup rolled oats ¼ cup wholemeal plain flour 1 teaspoon cinnamon 2 tablespoons pure maple syrup 1 tablespoon olive oil Filling: 3 Granny Smith apples, cored and peeled, thinly sliced 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg 2 tablespoons water 1. Preheat oven to 200 C. 2. Combine rolled oats, flour, cinnamon, maple syrup and olive oil into a bowl and mix until combined. 3. To prepare the filling, combine apples, cinnamon and nutmeg in a large bowl and stir until well combined. Transfer to a 1.5 litre ovenproof dish and add water. 4. Spoon crumble mixture over the apples. Bake for 35-40 minutes, or until golden and apples are soft. 21

The Heart Foundation heart healthy eating principles We hope you have enjoyed our new collection of heart healthy recipes. Healthy eating patterns do not rely on one type of food or one type of nutrient. Heart healthy eating patterns are based on a combination of foods, chosen regularly, over time. This optimal combination can be categorised into five heart healthy eating principles: 1 Plenty of fruit, vegetables and wholegrain cereals 2 3 4 5 Variety of healthy protein sources including fish and seafood, lean meat and poultry, legumes, nuts and seeds Reduced fat dairy such as unflavoured milk and yoghurt, and cheese Healthy fat choices with nuts, seeds, avocados, olives and their oils for cooking Herbs and spices to flavour foods, instead of adding salt

TIPS How to use the heart healthy eating principles Fill half of the main meal plate with vegetables, and aim to include vegetables at other meal and snack times When choosing breads, cereals and other grains, wholegrains should be the preferred option. This includes brown rice, wholemeal pasta, grained bread and oats. Incorporate fruit into breakfasts, as a snack or alternative to dessert Include fish and seafood two to three times per week Choose legume based meals twice per week Choose lean cuts of meat and remove skin from poultry Choose reduced fat unflavoured yoghurt and cheese as snacks and desserts Cook with oils like olive, canola, avocado, peanut and sunflower oil Add a sprinkle of nuts and seeds to your breakfast Use herbs and spices to flavour foods, in preference to salt Water is always the preferred beverage of choice 23

For heart health information, please contact us on 13 11 12 or our website www.heartfoundation.org.au 2018 National Heart Foundation of Australia ABN 98 008 419 761 Terms of use: This material has been developed for general information and educational purposes only. It does not constitute medical advice. Please consult your healthcare provider if you have, or suspect you have, a health problem. The health information provided has been developed by the Heart Foundation and is based on independent research and the available scientific evidence at the time of writing. The information is obtained and developed from a variety of sources including, but not limited to, collaborations with third parties and information provided by third parties under licence. It is not an endorsement of any organisation, product or service. While care has been taken in preparing the content of this material, the National Heart Foundation of Australia, its employees and related parties cannot accept any liability, including for any loss or damage, resulting from the reliance on the content, or for its accuracy, currency and completeness. This material may be found in third parties programs or materials (including, but not limited to, show bags or advertising kits). This does not imply an endorsement or recommendation by the National Heart Foundation of Australia for such third parties organisations, products or services, including their materials or information. Any use of National Heart Foundation of Australia materials or information by another person or organisation is at the user s own risk. The entire contents of this material are subject to copyright protection. Enquiries concerning permissions should be directed to copyright@heartfoundation.org.au CON-190-0318