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10 heart-healthy meals

Be good to your heart with these delicious recipes that are also low in calories, high in fibre and easy to make

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Tropical Salmon Salad

Conjure up the colours and flavours of a tropical island with this unusual warm salmon salad. The rich flavour of salmon is perfectly balanced by the gentle acidity of orange and the sweetness of mango and papaya.

 

Get the recipe: Tropical Salmon Salad

 

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Pesto Pork Chops

Lean pork is now on the heart-healthy menu. To keep these pork chops healthy but succulent, top them with homemade pesto. It uses just a tiny bit of oil but seals in all the pork’s juices at the same time.

 

Get the recipe:  Pesto Pork Chops

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Cold Sesame Noodles and Vegetables

A long-time favourite at Chinese restaurants, cold sesame noodles and vegetables make a great side dish (double the portions for a main dish). Sesame paste has been replaced with peanut butter and sesame oil.

 

Get the recipe: Cold Sesame Noodles and Vegetables

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Hot and Spicy Black Bean Dip

Update your party menu with a chili-laced black bean dip that’s practically fat-free and an excellent source of fibre. The dip can also be spooned onto plates and served as a light lunch, accompanied by warm whole-wheat pita bread.

 

Get the recipe: Hot and Spicy Black Bean Dip

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Garlicky Tomato Salad

When tomatoes are at their peak of sweetness, this garlicky tomato salad is particularly delicious. It’s eye-catching, too, if you make it with a mixture of different-coloured tomatoes-new varieties are coming on the market all the time.

 

Get the recipe: Garlicky Tomato Salad

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Egg-White Omelette with Spinach, Tomato and Cheddar

A delicious basic omelette minus the fat and cholesterol-that’s the kind of recipe every health-conscious cook needs. To make this egg-white omelette even more delicious, you can embellish the dish in creative, savoury ways with simple fillings.

 

Try the recipe: Egg-White Omelette with Spinach, Tomato and Cheddar

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Tuscan Mixed Bean Soup

Tuscan cuisine focuses on fresh, healthy ingredients and uncomplicated cooking techniques to make traditionally delicious fare. These are dishes-like this colourful mixed bean soup-that you can easily duplicate in your own kitchen.

 

Get the recipe: Tuscan Mixed Bean Soup

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Seared Beef with Garden Vegetables

A scrumptious sirloin is flash-cooked to seal in all its fabulous flavours. The seared beef is then surrounded by plenty of fresh garden vegetables. Sirloin is among the leanest cuts of steak, and trimming away any visible fat before eating makes it even better.

 

Get the recipe: Seared Beef with Garden Vegetables

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Seared Beef with Garden Vegetables

A scrumptious sirloin is flash-cooked to seal in all its fabulous flavours. The seared beef is then surrounded by plenty of fresh garden vegetables. Sirloin is among the leanest cuts of steak, and trimming away any visible fat before eating makes it even better.

 

Get the recipe: Seared Beef with Garden Vegetables

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Green Coriander Rice

Toasting the rice, then cooking with a herb and vegetable paste before adding stock and simmering, develops and enriches the flavour of this dish. The coriander rice makes a great accompaniment to grilled or roast chicken.

Get the recipe: Green Coriander Rice

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Green Coriander Rice

Toasting the rice, then cooking with a herb and vegetable paste before adding stock and simmering, develops and enriches the flavour of this dish. The coriander rice makes a great accompaniment to grilled or roast chicken.

Get the recipe: Green Coriander Rice

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Keema Curry with Cucumber Raita

This mellow curry of ground beef has just a hint of chili, so it’s ideal for children who like to be a little adventurous with their food. Serve the keema curry with cucumber raita, steamed basmati rice and warm nan bread.

 

Get the recipe: Keema Curry with Cucumber Raita

 

Related links:

Foods that will help your heart

15 ways to beat heart disease

6 things you may not know about heart health

 

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Cook Smart for a Healthy Heart

Cook Smart for a Healthy Heart

Keep your heart healthy while eating the foods you love with over 240 delicious, easy-to-follow recipes that don’t compromise on flavor. Using the latest in medical and nutritional research, you’ll find mouthwatering low-fat, low-salt, no-guilt dishes that are sure to be a hit at home. You’ll be able to cook your old favorites the healthy way, make smarter choices thanks to a nutritional analysis for every recipe and learn more about healthy eating and lifestyle choices to protect yourself and your family.

 

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