10 heart-healthy meals in less than 30 minutes
Looking for some quick meal inspiration? Look no further. We present some of the best Heart Matters recipes you can make in 30 minutes or less.
1. Spaghetti with sardines and cherry tomatoes
Easy to make and low in saturated fat, salt and sugar, this recipe is another great way to incorporate fish into your diet – perfect for a weeknight meal. Throw it together in just 10 minutes and enjoy this easy, warming and healthy dish.
2. Beetroot hummus
Beetroot hummus is low in sugar, salt and saturated fat and takes just ten minutes to make. It is the perfect dip to accompany vegetables and pittas as part of a quick and healthy meal. It makes a great packed lunch too.
3. Stir-fried ginger beef with peppers
This dish is low in fat, saturated fat, salt and sugar, making it a brilliant heart-healthy dish. Packed with vegetables as well as authentic fiery Asian flavours, this dish is a hot and spicy way to get your five-a-day.
4. Sizzling prawn fajitas
This is another great heart-healthy dish. Throw it together in just 25 minutes and enjoy a lively dinner packed with fresh vegetables, low-fat prawns and sumptuous sizzling spices.
5. Jewelled couscous salad
Jewelled couscous salad is a wonderfully fresh and exotic addition to anyone’s dinner table. The dish serves six, so it’s great for feeding the family – or have leftovers as a packed lunch the next day. It could be embellished with grilled chicken or beetroot hummus to add some low-fat protein.
6. Raitha with cucumber
Raitha with cucumber (kheera) takes just minutes to prepare and is a great accompaniment to salad and bread for a light lunch. Combining spices with low-fat yoghurt and cucumber, it’s healthy and perfect accompaniment to Indian dishes, like the okra below.
7. Salmon pate
If you have leftover poached salmon in the fridge, give this delicious pate a try. Served with bread or crackers, it makes for a perfect and healthy appetiser to share with loved ones.
8. Spiced okra
Spiced okra (bhindi or bhinda) is the perfect curry dish for those wanting to cut their salt, sugar, fat and saturated fat intake. Using fresh ingredients and a beautiful mix of Indian spices, you can enjoy a Friday night curry without the guilt. Why not add a raitha to the meal to enhance the flavours?
9. Grilled mackerel with mustard sauce
Although this dish is high in fat and high in saturated fat, the type of fats found in oily fish are not harmful to your heart, and eating fish (oily or white) is a nutritious choice which can form part of the Mediterranean diet. Add some cooked vegetables on the side and bon appetit!
10. Red plum compote
Red plum compote is a versatile desert which can be enjoyed hot with rice pudding as a winter warmer or with low-fat yoghurt as a summer cooler. Choose naturally sweet fresh ripe plums to keep added sugar content down.