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Food for a Healthy Heart: Comforting Cardio-Friendly Recipes

Five heart-healthy recipes that are wholesome, nutritious and guaranteed to make you feel good — from the inside out.

Scrambled eggs with spinach and ricotta

 

If you’re watching your cholesterol levels, feel free to remove one or two egg yolks — you’ll hardly notice the difference!

 

Ingredients

 

  • 4 medium high-welfare eggs
  • 1/2 cup / 60g fresh ricotta cheese
  • 1 small bunch spinach leaves
  • Drizzle olive oil
  • Salt and freshly-ground pepper to taste
  • Small bunch chives, chopped (optional)

 

Directions

 

  1. Melt the olive oil into a nonstick pan and bring to a medium heat.
  2. Meanwhile, whisk the eggs with a small pinch of salt until they are thoroughly combined and creamy.
  3. Pour the eggs into the centre of the pan, quickly followed by the spinach. Using a rubber spatula, stir continuously but gently, moving the pan to allow the uncooked egg to set.
  4. Remove from the heat when it’s cooked to your liking and add the ricotta, folding the mixture until fully incorporated.
  5. Serve hot with a sprinkle of freshly-ground pepper and some fresh chopped chives.

 

 

Carrot, ginger and turmeric soup

 

Packed with heart-healthy vegetables and antioxidant-rich roots, this warming soup will leave your tongue tingling and your tummy full.

 

 

Ingredients

 

  • 10 medium carrots, chopped
  • 2 sticks celery, chopped
  • 1 onion, chopped
  • 3 tbsp extra virgin olive oil
  • 2in (5cm) piece ginger, peeled and grated (or 1 tsp ground)
  • 2in (5cm) piece turmeric root, peeled and grated (or 1 tsp ground)
  • 3 cloves garlic, finely sliced
  • 1 bay leaf
  • 4 cups (1ltr) chicken or vegetable stock (your preference)
  • 1 medium bunch coriander leaves, chopped
  • 2 tbsp crème fraîche
  • 1 green chilli, diced (optional)
  • Salt and freshly-ground black pepper to taste

 

 

Directions

 

  1. Pour the olive oil into a large, heavy bottomed pot and bring to a medium heat. Add the onion, carrot, celery and bay leaf and cook until softened, about 8 minutes.
  2. Stir in the ginger, turmeric and garlic and cook for a further five minutes, making sure it doesn’t stick to the bottom.
  3. Pour the stock in, stir thoroughly and bring to the boil.
  4. Reduce the heat, and then simmer for 15-20 minutes until all the vegetables are soft and tender.
  5. Take out the bay leaf and allow the soup to cool for ten minutes before blending using a food processor or hand blender. You can choose a smooth or rough consistency, whichever you prefer.
  6. Reheat to bring it back to serving temperature and then ladle the soup into bowls. Top with your choice of garnishes, whether it’s crème fraîche, coriander, chillies — or all three!

 

 

Turkey-stuffed bell peppers

 

High quality protein and delicious vegetables make for a tasty, heart-healthy pairing for lunch or supper.

 

Ingredients

 

  • 4 large bell peppers, your choice of colour
  • 2 cups / 500g ground turkey
  • 2 cups / 400g chopped tomatoes, drained
  • 1/2 medium onion, finely chopped
  • 4 small mushrooms, finely chopped
  • 2 garlic cloves, minced
  • 1 courgette, finely chopped
  • 1 cup fresh spinach, roughly chopped
  • 1 tbsp tomato paste
  • 3 tbsp extra virgin olive oil
  • Salt and freshly-ground pepper to taste
  • Handful fresh basil, roughly torn (optional)

 

 

Directions

 

  1. Preheat the oven to 200C/180C fan/gas 6.
  2. Cut the tops off each of the bell peppers and set aside. Scrape the seeds and core out and then prop the peppers up on a baking tray (you may need to carefully cut the bottoms too to create a stable base).
  3. Rub the peppers with one tbsp of olive oil and place in the oven for 15 minutes.
  4. Remove the stalks from the pepper tops / lids and chop any remaining pepper into small pieces. Set aside.
  5. Heat one tbsp of olive oil in a large, deep-bottomed pan. Add the turkey and break it up with a spatula so it cooks evenly. Reduce heat to medium and stir regularly until it’s brown and fully cooked (about 4-5 minutes). Remove the turkey from the heat and tip into a large mixing bowl.
  6. Wipe the pan clean and add the remaining olive oil, bringing it to a medium heat.
  7. Add the onion and garlic and stir continuously until translucent but not burned.
  8. Add the chopped peppers, mushrooms and courgette and sauté together for 2-3 minutes.
  9. Pour in the chopped tomatoes, tomato paste and spinach and cook for a further 2-3 minutes.
  10. Put the turkey back into the pan and incorporate into the mixture, making sure all the ingredients are thoroughly mixed and warmed through. Season to taste.
  11. Remove from the heat and gently stuff the mixture into each of the bell peppers. Don’t worry if it doesn’t all fit: you can serve some on the side too.
  12. Return the stuffed peppers to the oven for another 10 minutes until the top has crisped a little.
  13. Sprinkle the basil over the peppers and serve on their own as a quick snack or with a salad or side of vegetables for a hearty meal.

 

 

Parchment-wrapped fish and vegetables

 

The very definition of simplicity, this fish ‘en papillote’ is flavoursome, heart-healthy and ideal for entertaining.

 

Ingredients

 

  • 4 sustainable white fish fillets (e.g. sea bass, cod, haddock) skinned
  • 1 lb / 450g baby potatoes, sliced
  • 2 shallots, thinly sliced
  • 1 courgette, julienned
  • 1 carrot, julienned
  • 2 cloves garlic, minced
  • 1 lemon, sliced
  • 2 tbsp extra virgin olive oil
  • Handful fresh thyme sprigs
  • Salt and freshly-ground pepper to taste

 

Directions

 

  1. Preheat the oven to 200C/180C fan/gas 6.
  2. Mix together all the vegetables in a bowl with most of the olive oil. Season well and set aside.
  3. Arrange four large squares of parchment paper on a baking sheet. Carefully place one fish fillet in each square.
  4. Spoon the vegetable mixture over each fillet until it’s evenly divided across all four fish.
  5. Add the lemon slices and thyme on top and finish with a final grind of black pepper.
  6. Fold the parchment paper around the fish fillets and scrunch at the top so that they form four fully sealed packages.
  7. Place in the oven for 15 minutes.
  8. When the packages are ready, remove from the heat and gently open (careful; steam might escape).
  9. Serve directly in the parchment or transfer to a plate — whichever you prefer.

 

 

Spiced baked pears

 

Rich in fibre and bursting with flavour, this delicious dish is simple to cook and a joy to eat.

 

Ingredients

 

  • 8 large ripe pears, halved lengthways and cored
  • 1 cup / 235 ml orange juice
  • 1 cup / 235 ml boiling water
  • 2 tbsp honey
  • 1 tbsp ground allspice
  • Plain Greek yoghurt, to serve
  • 2 tbsp chopped nuts (e.g., almonds or pistachios)

 

 

Directions

 

  1. Preheat the oven to 190C/170C fan/gas 6.
  2. In a small jug, mix the honey, orange juice and boiling water together until combined.
  3. Place the pears cut-side up on a small deep roasting tray and drizzle over the honey mixture, turning to coat thoroughly.
  4. Sprinkle over the spices and cook for about 50 minutes, basting regularly throughout.
  5. The pears are ready when they are tender when pierced and turning golden as they caramelize.
  6. Serve hot with natural yoghurt and a sprinkle of chopped nuts.