THE HEALTHY HEART DIET PLAN, 2nd Edition 2021

Cinnamon baked apples SUPERFOODS

SERVES 4 2 Mix the melted butter, sugar, These “baked”
 4 large cooking apples raisins, cranberries, pecans and apples can be cooked
 30g butter, melted, plus a cinnamon together and stuff into in the microwave too.
little extra the cavities. Put a small knob of
 4tbsp demerara sugar butter on the top of each. Cover loosely with
 4tbsp raisins 3 Bake for about 20-25 mins until clingfilm and cook for a
 2tbsp dried cranberries the apples are tender. Serve with minute at a time until
 30g pecan nuts custard or cream.
 pinch of ground cinnamon the apples feel
  PER SERVING Calories: 276 tender.
1 Heat the oven to 180C, gas 4. Fat: 7g Saturated fat: 4g
Core the apples then score the ✘ Not suitable
skin circumference. Place the for freezing
apples in a baking dish.

Most of the goodness is in the
skins, so try not to peel apples
before eating them. Make
sure you wash them well to
reduce the risk of consuming
any pesticides which may
remain on the skin.

THE HEALTHY HEART DIET PLAN 51

SUPERFOODS

Kale, cheese & apple salad

SERVES 4 1 Mix the dressing ingredients,
except the lemon juice, in a
 100g curly kale large bowl. Adjust the
 50g shelled walnuts or seasoning and add lemon
pecans, roughly chopped juice, to taste.
 100g reduced fat mature 2 Add all the salad ingredients
Cheddar cheese, diced to the bowl and toss together.
 2 apples, cored and sliced
FOR THE DRESSING: PER SERVING Calories: 251
 100ml 0% fat crème fraîche Fat: 15.5g Saturated fat: 4.5g
 2tsp runny honey ✘ Not suitable for freezing
 2tsp creamed horseradish
 a little lemon juice

If you’re Apple & blueberry compote
buying a bag of
shredded kale, it’s a
good idea to cut it a
little finer for

this salad.

SERVES 2 2 Divide between two bowls
 2 small apples, peeled and sprinkle with cinnamon, to
and chopped serve.
 50g blueberries
 1cm piece root ginger, peeled PER SERVING Calories: 35
and grated Fat: 0.5g Saturated fat: trace
 100ml cashew or almond milk ✘ Not suitable for freezing
 pinch of cinnamon, to sprinkle

1 Put the chopped apple, If you don’t
blueberries, ginger and cashew or have a microwave,
almond milk into a microwaveable simply warm through
bowl and cook on high for 2 mins. in a saucepan, adding
Stir and cook for 1 min at a time, a little water if it
until the apple is tender.
seems too thick.

Chicken casserole with apples in cider (Opposite page)

SERVES 3-6 1 Heat 1tbsp of the oil in a sauté chicken to crisp the bacon on all PER SERVING Calories: 255
pan, add the apple and cook for sides. Return the onion and Fat: 13g Saturated fat: 2.5g
 2tbsp sunflower oil 3-4 mins, until it starts to turn celery to the pan and stir in the ❆ To freeze, omit the apple and
 2 red-skinned apples, cored golden. Remove from the pan cider. Add the mustard and stock crème fraîche from the recipe.
and cut into chunks and set aside. cube, and stir until it dissolves. Freeze for up to one month.
 1 onion, peeled and cut into 2 Add the remaining oil to the Bring the mixture to the boil, Allow to defrost and heat
thin wedges pan and cook the onion and cover, then reduce the heat and thoroughly. Add the apple and
 2 sticks celery, sliced celery for 5-7 mins, until it starts simmer gently for 30-40 mins, or crème fraîche while heating and
 6-8 rashers smoked to soften, then remove from the until the chicken is tender. simmer gently until the apple has
streaky bacon pan. 4 Add the apple and crème softened.
 6-8 skinless chicken thighs 3 Stretch the bacon against the fraîche to the pan and warm
 500ml bottle cider back of a knife and wrap one through so that it melts into the
 1tbsp wholegrain mustard rasher around each of the sauce – don’t allow it to boil.
 1 chicken stock cube chicken thighs. Add the chicken Season to taste with salt and
 2tbsp 0% fat crème fraîche to the hot pan and cook for black pepper.
about 10 mins, turning the

52 THE HEALTHY HEART DIET PLAN

SUPERFOODS

THE HEALTHY HEART DIET PLAN 53



Fibre

Pulses

56 Tuna & lentil salad
57 Bean & vegetable hotpot
58 Chilli chicken
59 Chickpea & egg curry
60 Bean burrito
61 Hearty gardener's pie with bacon & lentils

Grains

62 Chicken & barley soup
63 Beef & asparagus noodles with oyster sauce
64 Chickpea & quinoa salad with apple & cranberries
65 Spiced lamb skewers with bulgur wheat salad
66 Quinoa & edamame salad
67 Cider-braised vegetables with oaty crumble

Porridge

68 Amaranth, black beans & corn
68 Garlic sautéed spinach
68 Blueberry & banana bread
69 Raw buckwheat, apple & cinnamon
69 Cinnamon cashew milk
69 Liquorice almonds

Rice

70 Moroccan baked chicken
70 Roasted vegetable pesto rice
71 Chilli butter spring green pilaf

On the pulseSUPERFOODS
For keeping your heartbeat in rhythm

Pulses include dried beans, lentils and quicker to use canned versions which
peas. These are crops that are harvested are pre-cooked.
for dry grains, and don’t include
vegetables which are intended to be Some research has shown that eating
eaten while still green. It’s possible to just one serving of pulses each day can
buy them in the dry form, but easier and significantly lower levels of harmful
cholesterol. Plus, they're filling too!

Tuna & lentil salad Bean &
vegetable
SERVES 4 and drained if you have time to allow the hotpot (Opposite page)
✢ 2 plum tomatoes, rinsed flavours to infuse.
✢ 200g jar or can tuna in and finely diced 2 Stir in the chopped tomato, SERVES 6
olive oil ✢ 4tbsp chopped flat leaf flaked tuna and parsley, ✢ 1tbsp olive oil
✢ 3tbsp olive oil parsley season with salt and freshly ✢ 2 onions, chopped
✢ 2tbsp lemon or lime juice ✢ crusty bread, to serve ground black pepper. Serve ✢ 2 garlic cloves, crushed
✢ 1 small red onion, peeled with crusty bread. ✢ 1 chilli, deseeded and chopped
and finely sliced 1 Whisk 2tbsp oil from the tuna ✢ 500g carrots, cut into chunks
✢ 1 garlic clove, peeled with the olive oil and lemon juice PER SERVING Calories: 292 ✢ 400g can chopped tomatoes
and crushed in a large bowl. Add the onion, Fat: 14g Saturated fat: 4g ✢ 500ml vegetable stock
✢ 1/2tsp ground cumin garlic and cumin and then ✘ Not suitable for freezing ✢ 1/4 Savoy cabbage, shredded
or cumin seeds, toasted the lentils. Leave for 30 mins ✢ 400g can cannellini beans
✢ 410g can lentils, rinsed ✢ handful of fresh basil leaves
✢ crusty bread, to serve

1 Heat the oil in a large pot and
fry the onions for a few mins to
soften. Add the garlic and chilli
and cook for 2 mins.
2 Tip in the carrots, tomatoes,
stock and cabbage.
3 Add the beans and 2tbsp basil
leaves. Cover and simmer for
20 mins until the vegetables are
tender. Garnish with basil leaves
and serve with warm crusty bread.

PER SERVING Calories: 143
Fat: 3g Saturated fat: 0.5g
❆ When cold, pack the hotpot into a
suitable container and freeze for up
to three months. Allow to defrost
before reheating thoroughly.

56 THE HEALTHY HEART DIET PLAN

FIBRE

THE HEALTHY HEART DIET PLAN 57

FIBRE Chilli chicken

58 THE HEALTHY HEART DIET PLAN SERVES 4
✢ 1tbsp sunflower oil
✢ 500g skinless, boneless
chicken thighs, cut into chunks
✢ 1 large onion, peeled and
roughly chopped
✢ 3 garlic cloves, peeled
and crushed
✢ 1 large green pepper,
roughly chopped
✢ 1tsp dried chipotle chilli flakes
✢ ¼tsp sweet smoked paprika
✢ 2tsp ground cumin
✢ 1½tbsp tomato purée
✢ 400g can chopped tomatoes
✢ 100ml water or stock
✢ pinch of sugar
✢ 1tsp Worcestershire sauce
✢ 400g can red kidney beans,
drained and rinsed
✢ large handful of coriander,
finely chopped
✢ guacamole and rice, to serve

1 Heat the oil in a wide heavy-
based saucepan to medium-high.
Brown the chicken (you may need
to do this in batches); set aside. In
the same pan, add the onion and
cook for 3-4 mins or until lightly
browned. Add the garlic and cook
for 1 min, stirring often. Add the
green pepper, chilli flakes, paprika
and cumin to the pan, mix well
and cook for a further minute.
2 Add the tomato purée,
tomatoes, water or stock, sugar
and Worcestershire sauce to the
pan. Return the chicken to the pan
and mix well. Bring to the boil then
reduce to a simmer, cover and
leave to cook for 1 hr.
3 Season well and stir in the
kidney beans to heat through.
Stir in the chopped coriander
just before serving. Serve with
guacamole and rice.

PER SERVING Calories: 271
Fat: 7g Saturated fat: 1.5g
❆ Allow to cool then pack into a
suitable container and freeze for
up to 3 months. Allow to defrost
before reheating thoroughly.

FIBRE

Chickpea & egg curry

SERVES 4 ✢ 400g can reduced-fat cool. Peel and halve the eggs. 3 Cut the naan into 3-4cm strips
✢ 4 large eggs, at room coconut milk 2 Meanwhile, fry the onion in and grill for a few mins until hot
temperature ✢ 250g bag spinach – frozen the oil for 8-10 mins until golden. and crisp. Spoon the curry into
✢ 2 onions, peeled and is fine, too Add the curry paste and cook bowls, top with egg and serve
finely chopped ✢ 250g pack plain naan, for 1 min. Add the sugar, with naan soldiers to dunk.
✢ 1tbsp sunflower oil to serve chickpeas and coconut milk,
✢ 4tbsp balti or korma curry bring to the boil and simmer for PER SERVING Calories: 622
paste eg Patak’s 1 Lower the eggs into a pan of 10 mins. Roughly crush half the Fat: 32g Saturated fat: 12g
✢ 1tsp sugar boiling water and simmer for chickpeas with a masher, to ✘ Not suitable for freezing
✢ 2 x 400g cans chickpeas, 8 mins. Drain and hold pan thicken the curry. Stir in the
drained (jumbo are best) under running cold water to spinach to wilt for 2 mins.

THE HEALTHY HEART DIET PLAN 59

FIBRE

Bean burrito Hearty
gardener’s pie
SERVES 6 cream with chives, avocado season with black pepper, with bacon
and tomato and red onion then stir in the & lentils (Opposite page)
✢ spray oil, eg Frylight salsa, to serve jalapenos and coriander.
✢ 1 onion, sliced 3 Warm the tortillas for a few SERVES 4
✢ 1 yellow pepper, deseeded 1 Spray a medium non-stick secs in a microwave. To ✢ 150g red split lentils
and sliced pan with oil. Add the onion assemble, spoon some bean ✢ 600g potatoes, quartered
✢ 1tsp hot smoked paprika and pepper and fry gently for mixture on to the bottom half ✢ 1tsp olive oil
✢ 400g can chopped 3-4 mins until browned. Stir in of a tortilla, leaving a border ✢ 200g lean bacon, chopped
tomatoes the paprika and cook for a of around 4cm. Sprinkle with ✢ 1 large onion, chopped
✢ 2tbsp tomato purée few secs more. cheese, squeeze over some ✢ 2 large carrots, diced
✢ 400g can red kidney 2 Tip the tomatoes into the lime juice, add soured cream ✢ 2 large parsnips, diced
beans, rinsed and drained pan and add the tomato and salsa, then fold. ✢ 3 sticks celery, chopped
✢ 50g sliced jalapenos (from purée and beans. Bring to a ✢ 2 garlic cloves, peeled
a jar), chopped gentle simmer, then cover PER SERVING Calories: 293 and sliced
✢ 3tbsp fresh coriander with a lid and cook Fat: 8g Saturated fat: 2.5g ✢ 1 litre vegetable stock
✢ 6 small flour tortilla wraps for 20 mins, stirring ✘ Not suitable for freezing ✢ 2tbsp sun-dried tomato paste
✢ 45g reduced fat mature occasionally until thick. Take ✢ 4tbsp skimmed milk
Cheddar cheese, grated the pan off the heat and ✢ 2tbsp olive oil 
✢ lime wedges, soured
1 Put the lentils into a pan and
cover with boiling salted water.
Simmer for 20 mins until tender.
2 Meanwhile, add the potatoes to a
pan of salted water and bring to the
boil. Simmer for 15 mins until tender.
3 Heat the oven to 200C, gas 6.
Heat 1tsp oil in a pan, add the
bacon and onion and cook for
5 mins. Add the carrots, parsnips,
celery and garlic and cook for a
further 5 mins until the vegetables
have started to soften.
4 Add the stock and tomato paste
to the vegetables and simmer for 20
mins until the vegetables are
tender.
5 Drain the potatoes, return to the
pan, season well with salt and freshly
ground black pepper and add milk
and olive oil. Mash until smooth.
6 Drain any excess liquid from
the lentils and stir into the
vegetable mixture.
7 Tip the vegetables into a large
ovenproof dish. Top with large
spoonfuls of mashed potato. Cook
in the oven for 20 mins until the
potato is turning golden.

PER SERVING Calories: 324
Fat: 10g Saturated fat: 2.5g
✘ Not suitable for freezing

60 THE HEALTHY HEART DIET PLAN

FIBRE

To save
time, use a 400g
can of brown lentils
instead of cooking up
the red split lentils.
Drain and add to
cooked vegetables.

THE HEALTHY HEART DIET PLAN 61

Go with the grain

The less refined the better

Grains, such as oats and barley, have grains rather than refined ones, which
soluble fibre, which helps to improve have had the goodness taken out.
cholesterol levels. Don’t keep grains just Dietary fibre can also help to make you
for breakfast, incorporate into other feel fuller for longer, so it can help if you
meals too, to boost soluble fibre want to eat less calories to reach or
throughout the day. Try to choose whole maintain a healthy weight.

Chicken &
barley soup

SERVES 4
 1tbsp light olive oil
 1 onion, peeled and
finely chopped
 1 carrot, peeled and diced
 1 garlic clove, crushed
 1 reduced-salt chicken
stock cube
 4 boneless, skinless
chicken thighs
 1 sprig rosemary
 1 bay leaf
 3tbsp pearl barley

1 Heat the oil in a medium pan and
fry the onion and carrot over a low
heat for 10 mins until softened.
Add the garlic, stock cube and 750ml
boiling water.
2 Add the chicken to the pan with the
herbs and stir in the barley, bring to
the boil then simmer for 20-30 mins
until the grains are softened.
3 Remove the chicken and shred the
meat. Return to the pan and warm
through, then serve with crusty bread.

PER SERVING Calories: 175
Fat: 8g Saturated fat: 2g
❆ When cold, the soup may be
packed into a suitable container
and frozen for up to three months.
Allow to defrost before reheating
thoroughly. The barley may swell
and absorb most of the liquid during
reheating, so it may be necessary to
add extra stock.

62 THE HEALTHY HEART DIET PLAN

FIBRE

Beef & asparagus If you
noodles with oyster sauce don’t have
Chinese rice
wine, use dry

sherry.

SERVES 2 noodles, blanched oil and the beef. Stir-fry until
and refreshed cooked through, then add the
 250g rump or fillet steak,  6tbsp oyster sauce asparagus, noodles, oyster
cut into strips sauce and remaining soy sauce.
 2tbsp Chinese rice wine 1 Put the steak in a non-metallic Mix together really well, stir-fry
 1tbsp groundnut oil dish with the rice wine, oil, until piping hot and serve.
 1tbsp cornflour cornflour and 1tbsp of the
 4tbsp light soy sauce soy sauce. Let it marinate while PER SERVING Calories: 632
 oil, for frying you prepare the vegetables Fat: 23g Saturated fat: 5g
 250g asparagus tips, and noodles. ✘ Not suitable for freezing
blanched 2 Heat the wok, then add a little
 125g soba (buckwheat)

THE HEALTHY HEART DIET PLAN 63

FIBRE

Chickpea & quinoa
salad with apple
& cranberries

SERVES 4
 125g quinoa
 400g can chickpeas,
rinsed and drained
 1 carrot, grated
 1 apple, cored
and diced
 50g dried
cranberries
 3tbsp fresh
chopped parsley
FOR THE HONEY
AND MUSTARD
DRESSING:
 1tsp honey
 1tsp wholegrain
mustard
 1tbsp cider vinegar
 3tbsp olive oil

1 Place the quinoa in a pan with
350ml cold water, bring to the boil,
then reduce the heat and simmer
for about 20 mins until the grains
have swollen and most
of the water has been absorbed.
Tip into a bowl and leave to cool.
2 Add the chickpeas, carrot,
apple, cranberries and parsley.
3 Whisk all the dressing
ingredients together and drizzle
over the salad. This will keep in
the fridge for up to two days.

PER SERVING Calories: 366
Fat: 16g Saturated fat: 2g
✘ Not suitable for freezing

64 THE HEALTHY HEART DIET PLAN

FIBRE

Spiced lamb skewers with bulgur wheat salad

SERVES 4  large handful of mint, leaves Cover with clingfilm and leave occasionally so that they cook
finely chopped for 5 mins, then remove the evenly – 3 mins will give you
 800g diced leg of lamb  juice of 1/2 lemon clingfilm and ruffle the grains pink lamb, while 5 mins will
 5 garlic cloves, bashed but YOU WILL NEED: with a fork. If they’re still hard ensure that it’s well done.
not peeled  4 skewers when bitten, pour over a touch 4 While the lamb is cooking,
 2tbsp Moroccan spice mix more boiling water and leave combine the yogurt, mint and
(we used chermoula, available 1 Place the lamb, garlic, spice again. Leave to cool slightly, lemon juice, and season.
in supermarkets) mix and oil in a bowl, combine then mix through the red Serve the lamb with the yogurt
 2tbsp olive oil and leave in the fridge to pepper, parsley and spring spooned over and the bulgur
 200g bulgur wheat marinate for at least 1 hr or onions, and season well. wheat salad on the side.
 1 red pepper, deseeded and overnight. 3 Heat a griddle pan or a grill
finely chopped 2 To make the salad, place the to high. Remove the lamb from PER SERVING Calories: 680
 large handful of parsley, bulgur wheat in a large bowl the marinade, push on to 4 Fat: 36g Saturated fat: 12g
roughly chopped and pour boiling water over to skewers, season and grill for ✘ Not suitable for freezing
 4 spring onions, sliced about 5mm above the grains. 3-5 mins, turning the skewers
 400ml natural yogurt

THE HEALTHY HEART DIET PLAN 65

FIBRE

Frozen peas Quinoa &
may be used as a edamame salad
substitute for
SERVES 6
edamame  150g quinoa grains
beans  100ml fresh orange juice
 150g French beans, trimmed
 50g frozen edamame beans
 1tbsp olive oil
 1tsp white wine vinegar
 1tsp Dijon mustard
 small handful of fresh parsley
 seeds of 1 pomegranate

1 Place the quinoa, orange juice
and 200ml boiling water in a
saucepan, season and bring to the
boil. Reduce the heat and simmer
for 10 mins until most of the liquid
has been absorbed. Place the
mixture in a bowl to cool and swell.
2 Add the French beans to another
large pan of boiling water and
cook for 3 mins. Add the edamame
beans, bring back to the boil and
cook for 2 mins. Drain and plunge
the beans into cold water to stop
them cooking further.
3 Mix the oil, vinegar and mustard
together. Place the cooled,
drained vegetables in a serving
bowl. Add the quinoa, parsley
and pomegranate seeds and toss
together with the dressing.

PER SERVING Calories: 146
Fat: 3g Saturated fat: 1g
✘ Not suitable for freezing

Cider-braised vegetables with oaty crumble (Oppositepage

Almost any selection of vegetables FOR THE TOPPING: slotted spoon to lift the oats into the olive oil, then stir in
works well in this recipe. We used  125g jumbo rolled oats vegetables out of the cooking the grated cheese and plenty of
a mixture of carrots, parsnips,  3-4tbsp olive oil liquor; transfer them to an freshly ground black pepper.
sweet potato, celery, leek and baby  60g reduced-fat mature ovenproof dish. Sprinkle the Sprinkle the oats over the
potatoes – but use whatever Cheddar cheese, grated chives over the vegetables. Boil top of the vegetables.
you have available to make  chives, to garnish the cooking 3 Heat the oven to 200C, gas 6.
up the required weight. liquor rapidly in an uncovered Bake on the top shelf of the
1 Pour the cider into a large pan to reduce the quantity by oven for 20-30 mins, until the
SERVES 6 saucepan and add 300ml water about half, then add the crème oats are golden. Remove from
 500ml bottle dry cider and the stock cubes. Bring to boil fraîche and continue to simmer the oven and serve immediately,
 2 vegetable stock cubes and then add the vegetables. for a few mins more. Remove garnished with chives.
 1.25kg prepared vegetables Bring back to the boil, then reduce the pan from the heat, season to
of your choice the heat, cover the pan and taste with salt and pepper and PER SERVING Calories: 339
 1 level tbsp chopped chives simmer for 10 mins. Remove the pour over the vegetables. Fat: 18g Saturated fat: 10g
 2tbsp crème fraîche pan from the heat and use a 2 To make the topping, stir the ✘ Not suitable for freezing

66 THE HEALTHY HEART DIET PLAN

FIBRE

THE HEALTHY HEART DIET PLAN 67

Porridge

Not just for breakfasts Blueberry &
banana bread
In her book, simply called Porridge, Anni
Kravi shows how to make nourishing MAKES 1 BOWL
meals from oats, seeds, grains and rice.  35g rolled oats
She explains how porridges don’t have  1tbsp ground flaxseeds
to be sweet, that there are a variety of  1/2tsp ground cardamom
savoury ones too, which make filling  pinch of salt
healthy lunches or suppers.  70g fresh blueberries
Anni arranges her bowls of porridge or bilberries
like works of art and she has been  1 large, fresh banana
dubbed “the queen of  100ml oat milk
porridge” by her TOPPINGS:
50,000 followers  1tbsp fresh blueberries
on Instagram.  1tbsp fresh cloudberries
or raspberries
Amaranth, spices and fry for 2-3 mins. Garlic sautéed  1tbsp dried mulberries PHOTOGRAPH ANDREW TAYLOR
black beans Rinse the amaranth and add to spinach  1/2tbsp nut butter of choice
& corn the pan together with 300ml  1tsp dried flower sprinkle
water. Reduce the heat and SERVES 2 (optional)
MAKES 1 BOWL cook for about 20 mins,  1/2tbsp sesame oil
 1/2tbsp sesame oil stirring occasionally.  1 large garlic clove, 1 Heat the oven to 180C, gas 4.
 1 small red onion, 3 Meanwhile, steam the crushed In a small bowl, mix the oats,
butternut squash until soft, then  200g baby spinach flaxseeds, cardamom and salt
chopped blend it with a stick blender to a  squeeze of lemon together. Blend the blueberries,
 1tsp smoked paprika purée. Add to the amaranth  pinch of salt banana and oat milk together
 1tsp chilli flakes porridge and stir Heat the sesame oil over a in a high-speed blender until
 80g amaranth to combine. Add the salt, then medium-high heat in a large smooth, then mix into the
 150g butternut squash, continue cooking for a further saucepan, add the garlic and oats to combine.
peeled, deseeded and cut into 5 mins. Pour the porridge into a quickly fry for 1 min. Turn off the 2 Pour the mixture into an
cubes serving bowl and add the heat, wash the spinach and ovenproof bowl or dish and bake
 pinch of salt toppings. add it to the pan together with in the oven for about 20 mins.
TOPPINGS: the lemon and salt, and sauté 3 Top with the fresh and dried
 1 serving garlic sautéed for 2 mins until wilted. Drain. berries, a spoonful of nut
spinach, see right butter and a sprinkle of dried
 100g canned or cooked flowers, if using.
sweetcorn, rinsed and drained
 150g canned or cooked black
beans, rinsed and drained
 large ripe avocado, peeled,
pitted and cut into slices
 sprinkle black sesame seeds

1 For the topping, prepare the
garlic sautéed spinach, see right.
2 Next, heat the sesame oil over
a medium-high heat in a small
saucepan, add the onion and

68 THE HEALTHY HEART DIET PLAN

FIBRE

Raw buckwheat,
apple & cinnamon

MAKES 1 BOWL

 70g raw buckwheat groats
 100ml cinnamon cashew milk, see below
 1 large apple, cored and chopped
 1tbsp nut milk pulp (optional)
 1tbsp whole flaxseeds
 1/2tsp ground cinnamon
TOPPINGS:
 1tbsp fresh blackcurrants
 1tbsp fresh raspberries
 1tbsp fresh cloudberries
or cranberries
 1tbsp dried figs, roughly
chopped
 1/2tbsp crushed liquorice
almonds, see below

1 The night before, rinse then
soak the buckwheat in a bowl
of water at room temperature.
2 In the morning, rinse the
buckwheat well in fresh water,
then place in a high-speed
blender with all the remaining
ingredients and blend together
until smooth.
3 Serve the porridge with
the toppings.

Cinnamon
cashew milk

MAKES ABOUT 1 LITRE Liquorice
 110g cashews almonds
 1tsp ground cinnamon
 pinch of salt MAKES 1 SMALL JAR OR mixture and mix until the Recipes taken from Porridge
 1-2tsp coconut nectar 400ML CONTAINER almonds are coated. Spread the by Anni Kravi. Published
 3tsp liquorice root powder almonds out on the prepared by Quadrille, £12.99.
1 Soak the cashews in a bowl  pinch of salt baking tray and bake in the
of water for at least 4 hrs, then  100g raw almonds, with skin oven for 7 mins. THE HEALTHY HEART DIET PLAN 69
rinse and drain. 3 Leave the almonds to cool,
2 Put the cashews and 750ml 1 Heat the oven to 200C, then mix in the remaining
water in a high-speed blender gas 6 and line a baking tray liquorice root powder. Eat as
and blend for about 1-2 mins. Add with parchment paper. a snack or use as a topping for
the remaining ingredients and 2 Mix 5tsp water, 2tsp of the any sweet porridge. Store in an
blend again for another 1-2 mins. liquorice root powder and the airtight jar for up to 4 weeks.
Pour the nut milk through a nut salt together in a small bowl. In
milk bag or very fine sieve into a another bowl, add the almonds,
bowl. Squeeze or “milk” the bag then pour in the liquorice
so that all the liquid comes
through and the pulp is left in
the bag. Repeat until you have
gathered all the liquid.
3 Store in sterilised bottles or jars
in the fridge for 2-3 days.

Posh rice

The simple grain
takes the starring role

Rice doesn’t have to take a supporting 1 In a large bowl mix together until golden, then add the
role, let it be the main star with these 1tbsp of the oil, 1 heaped tbsp of apricots, olives and remaining
delicious recipes by Emily Kydd. the harissa, 1tsp of the ground 1/2tsp ground cinnamon.
In her book, she explains the different cinnamon and a little salt. Add 3 Spoon in the remaining
types of rice and the best way to cook the chicken and toss to coat. harissa and tip in the rice, then
each of them. Chill for at least 2 hrs or pour over the tomatoes and
preferably overnight. stock, stir and season. Add the
Moroccan chopped 2 Heat the oven to 180C, gas 4. chicken and its resting juices to
baked chicken ✢ 100g pitted green olives, Heat an ovenproof sauté pan or the pan, then bring to a simmer.
roughly chopped casserole dish over a medium- Cover tightly and cook in the
SERVES 4 ✢ 250g wholegrain high heat. Add the remaining oil oven for 1 hr, or until the rice is
basmati rice and fry the chicken in batches, tender. Check after 45 mins and
✢ 2tbsp olive oil ✢ 400g can chopped starting skin-side down, until add a little more water if
✢ 2 heaped tbsp rose harissa tomatoes golden. Remove using a slotted needed.
✢ 11/2tsp ground cinnamon ✢ 550ml hot chicken stock spoon. Add the onion to the 4 Scatter over the pomegranate
✢ 8 chicken thighs, skin on ✢ 2tbsp pomegranate seeds pan and fry for about 5 mins seeds, cucumber and coriander.
✢ 1/4 cucumber, halved, until softened. Stir through the Serve with a bowl of Greek
and bone in deseeded and sliced garlic and almonds and cook yogurt for drizzling or dipping.
✢ 1 large red onion, sliced ✢ handful of coriander leaves
✢ 6 garlic cloves, crushed ✢ Greek yogurt, to serve
✢ 75g flaked almonds
✢ 100g dried apricots, roughly

Roasted vegetable FOR THE PESTO: 2 Meanwhile, cook the rice PHOTOGRAPHS © ALEX LUCK
pesto rice ✢ 50g almonds according to the packet
✢ 50g basil leaves instructions. Drain, then spread it
SERVES 6 ✢ 1 garlic clove, crushed out on a tray and leave to cool.
✢ 3tbsp extra virgin olive oil 3 To make the pesto, toast the
✢ 1 large courgette, sliced into ✢ zest of 1/2 lemon and a almonds in the oven for 5-8 mins
5mm rounds squeeze of juice until golden, then tip them into the
✢ 1 red onion, cut into wedges YOU WILL NEED: small bowl of a food processor.
✢ baking trays, lined with baking Add the basil, garlic, oil, plenty
✢ 1 aubergine, cut into parchment of seasoning and 4-5tbsp water,
1.5cm cubes and the lemon zest and juice.
✢ 2 peppers (red or 1 Heat the oven to 200C, gas 6. Blitz until smooth. Stir 5tbsp of
yellow, or a mix), cut Toss the courgette, onion, the dressing through the rice,
into chunks aubergine and red and yellow along with the spinach. Taste
✢ 21/2tbsp extra peppers in the oil and season and season, then arrange on a
virgin olive oil with salt and black pepper. Tip serving plate. Spoon over the
✢ 250g wild rice onto the baking trays, spreading vegetables and drizzle over the
✢ 100g spinach, out to a single layer. Roast for remaining dressing. Top with
roughly sliced 35-45 mins until golden and Parmesan shavings and grind
✢ 25g beginning to caramelise. over some black pepper.
Parmesan
shavings

FIBRE

Chilli butter 1 Tip the rice into a bowl and the broad beans and asparagus, Recipes taken from Posh Rice
spring cover with cold water. Meanwhile, cover and cook for a further 5 by Emily Kydd. Published by
green pilaf heat 50g of the butter in a large mins. Remove from the heat and Quadrille, £12.99.
saucepan over a medium heat. set aside to steam for 10 mins.
Use frozen baby broad beans Once foaming, add the leeks and 3 Toast the pistachios in a frying
to make this quicker. If cook for 8 mins until softened. Stir pan. Stir the dill and pistachios
using older beans, you’ll through the garlic and allspice. into the rice. Divide between
need to double pod them Drain the rice, add it to the pan plates and top with a dollop
as the skins will be too and stir to coat in the butter. Pour of Greek yogurt. Return the
tough to eat. over the stock, season and bring frying pan to the heat and add
to the boil, then reduce the heat the final 25g butter. Once
SERVES 4 to its lowest setting, cover and foaming, add the chilli flakes,
✢ 280g basmati rice simmer for 10 mins. sizzle for a moment, then pour
✢ 75g butter 2 Quickly lift the lid and scatter over a little over each plate.
✢ 2 leeks, thinly sliced
✢ 2 garlic cloves, crushed
✢ 1/2tsp allspice
✢ 425ml hot vegetable or
chicken stock
✢ 300g podded baby broad
beans, defrosted if frozen
✢ 250g bunch asparagus, sliced
into 4cm pieces
✢ 50g pistachios, roughly
chopped
✢ 1/2 small bunch dill, finely
chopped
✢ Greek yogurt and 1 1/2-2tsp
Aleppo chilli flakes, to serve

THE HEALTHY HEART DIET PLAN 71



Simple meals

5:2

73 Fresh herb, asparagus & feta omelette
73 Thai beef salad
74 Pork and quinoa burgers

Low fat

76 Fruity prawn cocktail
77 Quorn moussaka
78 Healthy fish & chips
79 Tuscany chicken with roast veg
80 Mediterranean stuffed pepper
81 Spinach & cheese soufflé omelette

Family meals

82 Miso cod with cabbage
83 Tuscan pasta bake
84 Crisp-baked chicken
84 Sweet potato wedges
84 Real ketchup
85 Moroccan spiced lamb tagine & cauli-couscous

The fast days

Main meals for the 5:2 diet

Eating normally for 5 days a week, but lose weight, there are claims that this
considerably cutting back on calories for type of dieting can have other health
2 days a week, to 500 calories benefits such as reducing the risk of
for women or 600 calories for men, is diabetes, lowering blood pressure,
known as Intermittent Fasting (IF), or reducing the risk of certain types of
The Fast Diet. As well as helping you to cancer and also lowering cholesterol.

Fresh herb, asparagus 210 Thai beef salad 275
& feta omelette cals cals
SERVES 2
SERVES 1 2 Meanwhile, whisk the eggs  1/2tsp coconut oil pepper. Heat the frying pan over PHOTOGRAPHS © DANIELLE WOOD
 115g trimmed asparagus with a generous trimming of  225g extra lean beef steak a medium-high heat until hot,
 a couple of squeezes of lime thyme and black pepper.  10g basil leaves, Thai if then add the steak. Cook for
juice and a grating of lime zest 3 Off the heat, wipe the pan with possible about 3 mins without moving it,
 2 eggs kitchen towel and then wipe with  15g mint leaves then flip it over and cook for a
 a few sprigs of fresh thyme a small amount of coconut oil.  10g coriander leaves further 2-3 mins, depending on
 scrape of coconut oil Return to the heat. When the oil  40g rocket how thick your steak is and how
 10g feta, crumbled has melted, pour in the beaten  1 small cucumber, peeled well done you like it. Remove the
 a few fresh basil and mint eggs and swirl around to coat and cut into ribbons steak from the pan and leave to
leaves, chopped, to serve the bottom of the pan. Use a  1/2 small red onion, finely one side to rest and cool for
spatula to break up the base so sliced about 5 mins, while you prepare
1 Put the asparagus in a frying the uncooked egg can flow in.  100g bean sprouts, trimmed the salad.
pan with a splash of water When it’s looking almost cooked FOR THE DRESSING: 2 Thoroughly whisk together all
and put the lid on. Cook for through – but don’t let it get too  juice of 1 lime the ingredients for the dressing
about 10 mins, shaking the pan dry – pile the asparagus up on  1tbsp fish sauce in a small bowl.
around every so often so it one half, then top with crumbled  1/2tsp soft brown sugar 3 Toss together the herbs, rocket,
doesn’t stick or dry out. When it feta and the fresh basil and mint  1 small red chilli, deseeded, cucumber ribbons, onion and
is pretty soft, take the lid leaves. Flip the other side of the finely chopped bean sprouts. Add the dressing
off and let the water evaporate. omelette over to cover the top and toss to coat. Slice the rested
Squeeze over some lime juice, and let it all warm through for a 1 Grease a non-stick frying pan steak diagonally into thin strips.
give them a shake, and then minute or so. with the coconut oil. Season the Divide the salad between two
remove the asparagus from the 4 Grate over some lime zest and steak on both sides with salt and bowls and top with the steak.
pan and set to one side. a squeeze of juice. Pour over any leftover dressing.

74 THE HEALTHY HEART DIET PLAN

5:2

Pork & quinoa
burgers

MAKES 8 1 Place the quinoa in a saucepan tray. Cook in the oven for 40 mins. 155
(serve 1 or 2 burgers per person) with 375ml cold water. Bring to Check they are properly cooked cals
 70g mixed red and white the boil over a high heat, then all the way through (no pink at all).
quinoa reduce the heat to medium-low, 4 When the burgers are in the Recipes taken from The Fast
 500g 5% fat minced pork cover and simmer for 15 mins until oven, arrange the courgette Days Cookbook by Laura
 3cm piece ginger, grated soft and fluffy. Keep an eye on the wedges on a separate tray. Herring. Published by Hardie
 3 spring onions, finely quinoa, so it doesn’t dry out. Sprinkle with salt and pepper Grant, £12.99.
chopped 2 Meanwhile, put the pork mince and cook in the oven for the rest
 1/2tsp smoked paprika in a large bowl with the ginger, of the burger cooking time –
 11/2tsp harissa spring onions, smoked paprika, about 35 mins. They should be
 1tbsp tamari harissa, tamari and lime juice and cooked through and a little bit
 juice of 1/2 lime season with pepper (no salt). brown. They won’t be crispy.
FOR THE COURGETTE CHIPS: 3 Heat the oven to 190C, gas 5. 5 Meanwhile, make the salsa by
 4 courgettes, cut into wedges When the quinoa is cooked, mixing the tomato and spring
FOR THE TOMATO SALSA: drain, run under cold water to onions together in a bowl with a
 4 small tomatoes, chopped cool, and add to the pork. little salt and pepper. Allow to sit
 2 spring onions, chopped Mix together with your hands. to soften. When ready, serve the
 8 large lettuce leaves Shape into eight patties using wet burgers in the lettuce leaves with
YOU WILL NEED: hands and place on the prepared the chips and salsa.
 baking tray lined with baking
parchment

THE HEALTHY HEART DIET PLAN 75

LoW-fat feasts

Cutting down on fat doesn’t mean forfeiting the taste

Packing in extra fruit and vegetables healthier unsaturated fats, like olive oil,
helps to keep the fat content of recipes avocados and certain seeds. Try grilling,
lower. It’s particularly the saturated fat steaming or boiling as methods of
that should be kept low as that’s the cooking that don’t add fat and, if frying,
“bad” type of fat. We need some fat to then use a spray oil, or smear oil in a pan
supply fat-soluble vitamins, but we can with a sheet of kitchen paper rather than
substitute the unhealthy kind with the just pouring it in.

Fruity prawn cocktail

SERVES 3-4 ✢ 2-3 little gem lettuces, sliced 2 Arrange some lettuce on
✢ 350g cooked tiger prawns into rings plates and top with the prawn
✢ 1 apple, cored and chopped ✢ 3-4 cooked prawns, shell on, mixture and garnish with a
✢ 2 sticks celery, sliced to garnish shell-on prawn and a sprig
✢ 150g black or red seedless of dill. Serve immediately.
grapes, halved 1 Mix the prawns, apple, celery,
✢ 2tbsp freshly chopped dill, grapes and dill into the fromage PER SERVING Calories: 130
plus sprigs for garnish frais and season to taste with salt Fat: 1g Saturated fat: 0.5g
✢ 250g natural fat-free and freshly ground black pepper. ✘ Not suitable for freezing
fromage frais

76 THE HEALTHY HEART DIET PLAN

LOW-FAT FEASTS

Quorn moussaka

SERVES 4 1 Heat the oven to 200C, gas down and simmer for 20 mins. 1 larger dish. Top with the
6. Arrange the aubergine and 3 Meanwhile, warm the milk aubergine and courgette, then
✢ 1 aubergine, sliced into courgette in baking trays lined with the halved shallot and a pour over the white sauce.
1cm rounds with baking parchment. Spray little black pepper. Allow to Cook in the centre of the oven
✢ 1 courgette, sliced into with oil and bake for 15-20 infuse for 5 mins, then remove for about 30-35 mins, or until
1cm rounds mins, turning until tender. the shallot. Mix the cornflour bubbling and lightly golden on
✢ cooking oil spray, eg Frylight 2 In a non-stick sauté pan, with 100ml water and stir into top. Serve immediately,
✢ 2 eschalion shallots, cook the chopped shallot in the milk, turn up the heat and garnished with sprigs of basil.
1 chopped, 1 halved 1tbsp water until softened. Add stir until thickened. Take off the
✢ 350g pack Quorn mince the Quorn mince and stir-fry for heat and mix in the feta PER SERVING Calories: 249
✢ 1tsp mixed spice 2 mins, then stir in the mixed and Parmesan. Fat: 7g Saturated fat: 2.5g
✢ 400g can chopped tomatoes spice, tomatoes, Stock Pot and 4 Divide the cooked Quorn ✘ Not suitable for freezing
✢ 1 Knorr Vegetable Stock Pot a tomato can full of water. Bring mince between ovenproof
✢ 300ml skimmed milk to the boil, then turn the heat individual dishes, or spoon into
✢ 2tbsp cornflour
✢ 50g reduced-fat feta cheese,
crumbled
✢ 15g Parmesan, grated
✢ basil leaves, to garnish

THE HEALTHY HEART DIET PLAN 77

LOW-FAT FEASTS

Healthy ✢ 150g kale 2 Turn the celeriac and put 4 Mix together the yogurt,
fish & chips ✢ 2tbsp 0% fat Greek yogurt the salmon at the other end capers, gherkins and parsley
✢ 2tsp capers of the tray. Top each fillet with a to serve as a dip with the
SERVES 2 ✢ 2 gherkins, chopped lemon slice and squeeze over fish, chips and kale.
✢ 200g celeriac, peeled and ✢ 1tbsp parsley, chopped the juice from the rest of the
cut into chips lemon. Bake for 10 mins. PER SERVING Calories: 313
✢ extra virgin olive oil spray, 1 Heat the oven to 200C, gas 6. 3 Spread the kale out on Fat: 21.5g Saturated fat: 3.5g
eg Frylight Put the celeriac on a tray lined another tray, spritz with Frylight ✘ Not suitable for freezing
✢ 2 x 100g salmon fillets with baking parchment, squirt and bake for 7-10 mins until
✢ 1/2 lemon – take 2 slices off with Frylight and bake turning crispy.
the cut end, squeeze juice for 20 mins.
from the remainder

78 THE HEALTHY HEART DIET PLAN

LOW-FAT FEASTS

The chicken
and vegetables
taste good hot or
cold, so would make
a tasty packed

lunch.

Tuscany chicken with roast veg

SERVES 4 ✢ 1 red pepper and 1 yellow and roast for 40 mins, stirring olive mixture on top and sprinkle
pepper, deseeded, cut a couple of times. with the Parmesan. Roast for
✢ 8 large green pimiento- into strips 2 Meanwhile, chop the olives 15 mins.
stuffed olives ✢ 2 courgettes and mix with the breadcrumbs, 4 Add the tomatoes to the
✢ 30g fresh breadcrumbs, ✢ 1tbsp olive oil lemon zest, shredded basil roasting tin and cook for a
wholemeal or white ✢ few thyme sprigs leaves and oil. further 10-15 mins until they
✢ Zest from 1 unwaxed lemon ✢ 8 cherry tomatoes on 3 When the vegetables have become soft.
✢ 8 basil leaves, shredded the vine been cooking for 40 mins, turn
✢ 2tsp olive oil the oven down to 180C, gas 4. PER SERVING Calories: 268
✢ 1tbsp finely grated fresh 1 Heat the oven to 200C, gas 6. Take out the roasting tin and Fat: 8.5g Saturated fat: 1.5g
Parmesan cheese Spread the vegetables out in push the vegetables to one ✘ Not suitable for freezing
✢ 4 chicken breasts, 125g each a large roasting tin, drizzle with side. Add the chicken breasts,
FOR THE ROAST VEG: the oil, add the thyme sprigs skin side up, then press the
✢ 2 onions, cut into wedges

THE HEALTHY HEART DIET PLAN 79

LOW-FAT FEASTS

Mediterranean stuffed pepper Spinach &
cheese soufflé
SERVES 1 Bake the pepper for 20 mins or omelette
✢ 1 small red pepper until the pepper is cooked.
✢ 100g canned ratatouille 3 Sprinkle the cheese over the (Opposite page)
✢ 20g mature lighter cheese stuffed pepper and return to the
✢ few small basil leaves oven for 5 mins or until the cheese SERVES 1
starts to melt and brown. Garnish ✢ 100g baby spinach leaves,
1 Cut the top off the pepper and with the basil leaves. rinsed
scoop out the seeds. Place it in ✢ 2 eggs, separated
a shallow ovenproof dish, spoon PER SERVING Calories: 164 ✢ 1 spray of oil, eg Frylight
the ratatouille into the pepper. Fat: 10g Saturated fat: 2.5g ✢ 1tbsp low-fat Cheddar,
2 Heat the oven to 200C, gas 6. ✘ Not suitable for freezing grated
✢ 1tsp sweet chilli jam, to serve

1 Put the spinach in a bowl and
microwave on high for 2 mins, to
wilt. Transfer to a sieve and
press to squeeze out any
excess liquid.
2 Whisk the egg whites until the
mixture forms soft peaks.
3 Preheat the grill to high. Beat
the egg yolks with 3tbsp cold
water, and season with salt and
freshly ground black pepper.
Gently fold the egg whites into
the yolk mixture.
4 Heat a small non-stick frying
pan and spray with oil. Tip in
the soufflé omelette mixture
and cook for 3 mins until the
base is firm.
5 Sprinkle with the grated
cheese and wilted spinach
leaves. Put the pan under a hot
grill for 3 mins until the top of
the omelette is firm. Serve
immediately with sweet chilli jam
as a garnish.

PER SERVING Calories: 285
Fat: 22g Saturated fat: 5g
✘ Not suitable for freezing

Swap the
spinach for rocket
or watercress to save
time. Add it raw to the
soufflé omelette just

before serving.

80 THE HEALTHY HEART DIET PLAN

LOW-FAT FEASTS

THE HEALTHY HEART DIET PLAN 81

Healthy family meals

Lizzie King’s recipes for all the family to enjoy

As a busy mum of three, Lizzie King recipe is bursting with flavour and
understands the demands of feeding a proves a hit with adults and children
family. And as a nutritional health coach alike – aiming for family meals that
too, she’s very conscious of trying to everyone can eat together. There are
keep her family healthy as well as also handy shopping lists and meal plans
juggling a lack of time and fussy eaters. included to reduce your prep time, for
In her book, Healthy Family Food, every busy lifestyles.

Miso cod with cabbage

This is a super-fast spin on an SERVES 4 1 Cut the fish into 2.5cm cubes 3 In a small pan, heat the
Asian flavour-packed fish dish, and place in a small bowl. remaining olive oil. Add the
and everyone loves it. I make ✢ 600g cod or firm white Whisk together the miso, tamari, cubes of fish, along with the
mine for lunch and keep the fish fillets maple syrup and a splash of olive marinade, and cook over a
fish marinating for the kids’ ✢ 4tbsp sweet white miso oil and pour over the fish. Stir to medium heat for 2 mins. Allow
supper later. Miso is a dream of ✢ 60ml tamari soy sauce, plus coat the fish thoroughly. the fish to blacken slightly, as
a gut-healing food made from extra to serve 2 Heat a splash of the olive the miso caramelises, before
fermented soybeans; restoring ✢ 2tbsp maple syrup oil in a frying pan and add the turning and repeating on the
probiotics and aiding digestion, ✢ 2tbsp olive oil ginger and garlic, stir-fry briefly other side. Serve the fish over
it’s full of protein and B ✢ 5cm piece ginger, peeled on medium heat, then add the wilted cabbage and season
vitamins and is high in and minced the cabbage along with 2tbsp with more tamari to taste, and
antioxidants. With ginger, ✢ 2 garlic cloves, minced of water. Cover and cook chilli, if you wish.
garlic and tons of greens, this is ✢ 1 pointed cabbage, for 3-5 mins until the cabbage
a great plate for bug-busting. finely sliced is just wilted.
The cabbage is a good source of ✢ 1 red chilli, chopped
vitamins A and K for strong bones. (optional)

82 THE HEALTHY HEART DIET PLAN

LOW-FAT FEASTS

Tuscan pasta bake

It’s never hard to rustle up a
pasta dish, but this has the
added joy of being perfect for
making ahead, so it’s a great
crowd-feeding number. Not only
does it have bags of flavour, by
using quinoa pasta you’re
adding more goodness and
protein to your bowl and the
dark leafy greens pack an
almighty antioxidant, calcium
and iron punch. An energy-
filled, immune-boosting bowl of
cosy pasta is a win-win.

SERVES 4

✢ 3tbsp rapeseed oil
✢ 1 red onion, sliced
✢ 2 garlic cloves, minced
✢ 4 sage leaves, finely
chopped
✢ 250g quinoa fusilli pasta
✢ 8 rashers of streaky bacon,
chopped, or 200g pancetta
(optional)
✢ 2 × 400g tins plum tomatoes
✢ 125ml chicken or vegetable
stock, or water
✢ salt and pepper
✢ 5 cavolo nero leaves,
thinly sliced
✢ 3tbsp coconut yogurt
or cream (optional)
✢ 50g grated Cheddar
(or dairy-free) cheese

1 Heat the oil in a large tomatoes and stock, crushing cavolo nero leaves and simmer the cheese. At this point, you
casserole dish and fry the them as you stir with the for a further 2-3 mins. could cover and refrigerate it until
onion, garlic and sage over back of a wooden spoon. 3 Add the pasta to the sauce ready to cook.
medium heat for a couple of Bring to the boil, rinse out and mix really well. For a 4 Heat the oven to 180C, gas 4.
minutes. At this point, cook the the tins with a splash of water creamy version, add the Bake for 20 mins, until the
pasta according to the packet and add that to the pan too. If coconut yogurt or cream at this cheese is melted and the
instructions but take it you’re not using bacon, season stage, and stir through. Top with pasta has crisp edges.
off the heat a couple of mins with salt and a big grind of
before its time is up (it will cook black pepper. Reduce the heat
more in the oven). Drain well. to medium-low and simmer for
2 Turn up the heat under the 5 mins until the sauce has
casserole and add the bacon or thickened slightly. Add the
pancetta, if using. Stir and cook
for about 3-4 mins, until the
bacon is browned. Add the

THE HEALTHY HEART DIET PLAN 83

LOW-FAT FEASTS

Crisp-baked chicken with sweet
potato wedges & tomato ketchup

The failsafe play-date number. When you want to stick something in the oven and
not think about it, but keep lots of kids happy, this one is a winner. I don’t know
many kids who don’t love to crunch on crispy chicken. And these wedges of sweet
potato are the perfect side with a dollop of real tomato ketchup. Shop-bought ketchup
is loved by most children I know, but there is a massive amount of sugar in it so I
really wanted to crack this. After much bubbling and tasting, I got this fresh, zingy
delight, which my kids say they prefer! Make a big batch and you’ll have it for ages.

Crisp-baked chicken Place on the prepared tray and and salt. Arrange the sweet 1 Heat the oil in a large pan. Add PHOTOGRAPHS CHARLOTTE KIBBLES
cook for 30 mins. After this time, potato wedges on the tray, the onions, celery and garlic and
SERVES 4 remove the tray from the oven, drizzle the rosemary oil over the cook over low heat until
✢ 1-2 eggs turn the pieces over and reduce top, massaging well so that each beginning to soften. Stir in the
✢ 120-200g ground almonds the oven temperature to 180C, piece is coated. Roast for 30 allspice, cayenne and cloves,
✢ Small pinch of sweet smoked gas 4. Return to the oven to cook mins, shuffle the tray to move the and continue to fry for 10 mins.
paprika for a further 15-20 mins, until the wedges around, and continue to 2 Meanwhile, put the kettle on
✢ 1/2tsp sea salt flakes chicken is really golden and cook the wedges for a further to boil and make two shallow,
✢ 2 heaped tbsp grated crisp. 10-15 mins until brown and crisp skin-deep cross incisions at the
Parmesan cheese or 2tbsp on the outside. base of each tomato for ease
nutritional yeast (optional) Sweet potato wedges of peeling. Place the tomatoes
✢ 4 chicken thighs Real ketchup in a small bowl, pour over
✢ 4 chicken drumsticks SERVES 4 enough just-boiled water to
YOU WILL NEED: ✢ 2 rosemary sprigs, leaves MAKES 2 LITRES cover and leave to sit for 2 mins.
✢ Baking tray, lined with picked and finely chopped ✢ 2tbsp olive oil 3 Drain and when cool enough
baking parchment ✢ 3tbsp olive oil ✢ 500g red onions, sliced to handle, peel them. Roughly
1 Heat the oven to 190C, gas 5. ✢ 1tsp sea salt ✢ 2 celery sticks, thinly sliced chop the tomato flesh and add
2 Whisk the eggs together in a ✢ 700g sweet potato, cut ✢ 1/2 garlic bulb, sliced them one by one to the pan as
bowl. In a separate bowl, into wedges ✢ 6 allspice berries, bashed you work.
combine the ground almonds YOU WILL NEED: ✢ Pinch of cayenne pepper 4 Bring the sauce to the boil,
with the paprika, salt and, if using, ✢ Baking tray, lined with ✢ 1/2tsp ground cloves tumble in the cherry tomatoes,
either the cheese or nutritional baking parchment ✢ 1.5kg tomatoes plus the molasses, honey and
yeast. Drag the chicken pieces ✢ 400g can cherry tomatoes red wine vinegar and simmer for
through the egg wash, coating 1 Heat the oven to 190C, gas 5. ✢ 2tbsp molasses 1½ hrs. Tip the mixture into a
well all over, then press into the 2 Use a pestle and mortar to ✢ 1tbsp honey blender and whizz until smooth.
almond mix, making sure the crush the rosemary with the oil ✢ 120ml red wine vinegar
chicken is covered completely.

84 THE HEALTHY HEART DIET PLAN

LOW-FAT FEASTS

Moroccan spiced lamb
tagine & cauli-couscous

When I first started creating recipes for other people’s
children, this one was by far the most popular. The
sweetness of the apricots and the tenderness of the lamb
all seem to go down a dream. Unsulphured apricots
have loads of iron in them and the turmeric in the
sauce adds in some super-powerful antioxidants,
shown to halt cancer cell growth.

SERVES 4

✢ 2tbsp olive oil
✢ 1 onion, sliced
✢ 2 garlic cloves, sliced
✢ 1tsp ground turmeric
✢ 1tsp ground cumin
✢ 1tsp ground cinnamon
✢ 2 medium carrots, diced
✢ 1 sweet potato, diced
✢ 350g trimmed lamb steaks, diced
✢ 250ml chicken stock
✢ 5 dried, unsulphured apricots,
roughly chopped
✢ 1 bay leaf
✢ 200g couscous
✢ 1/2 cauliflower
✢ 2tbsp sultanas
✢ 250g coconut yogurt
✢ 1/2 lime, squeezed
✢ Handful of fresh coriander,
roughly chopped
✢ Handful of pomegranate
seeds, to serve

1 Heat the oil in a large as per packet instructions. Blitz 4 In a small bowl, whisk Recipes from Lizzie Loves
casserole dish and fry the cauliflower florets in the together the yogurt, lime juice Healthy Family Food by Lizzie
the onion and garlic processor until rice-like. Tip into and half of the coriander leaves. King. Published by Trapeze, £20
gently for 2-3 mins. a saucepan and, over a low Fill bowls halfway with the hardback, £10.99 eBook.
Add the spices, carrots heat, add a few tablespoons of cauli-couscous mix and then
and sweet potato and hot water, then stir until ladle over the lamb. Top with
heat through. Turn the softened a little and the water the yogurt and sprinkle over
heat up to high and sear has evaporated, about 2-3 mins. the remaining coriander
the lamb pieces, turning Combine with the couscous and and pomegranate jewels
to brown on all sides, pushing sultanas and stir together. to finish.
the vegetables to the edges of
the pan to allow room.
2 Cover with stock and add in
the apricots and bay leaf. Bring
to the boil, turn the heat down
to low and place a tightly fitting
lid on to let it simmer away
gently for 1 hr.
3 For the couscous, boil the
kettle and pour over enough
water to cover the grains, with
an extra inch. Cover and leave

THE HEALTHY HEART DIET PLAN 85



Sweet treats

Fruit

88 Berry rice pudding
89 Peach & raspberry yogurt
90 Blueberry yogurt with maple syrup oats
90 Minted fruit skewers
91 Scotch pancakes with blackberries
92 Apple snow
92 Lemon sorbet
93 Roast pineapple with blueberries

Baking

94 Rye & maple sourdough
96 Sourdough active starter
97 Coconut, tahini & cranberry macaroons
98 Spiced crispbreads
98 Apricot tartlets
99 Sweet shortcrust pastry

Fruity finales

Fresh tangy treats to end a meal

Rather than a heavy, rich and creamy dessert or
chocolate, select a lighter option with fresh fruits for

an extra boost of vitamins and fibre, plus some
antioxidants too.

88 THE HEALTHY HEART DIET PLAN

SWEET TREATS & BAKES

Peach & raspberry yogurt

Berry rice SERVES 1 1 Put the yogurt into a bowl and
pudding stir in the honey. Top with the
✢ 125g 0% fat Greek yogurt chopped peach.
(Opposite page) ✢ 1/2tbsp runny honey 2 Sprinkle the stevia and freeze-
✢ 1 ripe peach, stone removed dried raspberries over the top.
SERVES 4 and flesh roughly chopped
✢ 600ml semi-skimmed milk ✢ pinch of sugar or stevia, PER SERVING Calories: 132
✢ 1 vanilla pod, split lengthways, to taste Fat: trace Saturated fat: trace
seeds scraped out ✢ 1/4-1/2tsp freeze-dried ✘ Not suitable for freezing
✢ 60g short-grain pudding rice raspberries
✢ 2tbsp caster sugar
FOR THE COMPOTE: As well as adding
✢ 300g strawberries, whole texture to dishes, freeze-
or halved
✢ 2tbsp caster sugar dried berries are
✢ 1-2tbsp raspberry liqueur bursting with flavour, so
or kirsch
YOU WILL NEED: you only need a small
✢ 4 ramekins or similar dishes amount to give the
perfect low-calorie
1 To make the rice, put the milk, sweet boost.
vanilla pod and seeds, rice and
sugar into a large, heavy-based THE HEALTHY HEART DIET PLAN 89
pan. Heat gently and bring to the
boil, then simmer, uncovered, for
30-35 mins, stirring occasionally,
until the rice is cooked, the milk is
almost absorbed and the texture
is creamy. Remove the vanilla pod.
Cool for about 10 mins. Spoon
into the four ramekins and chill.
2 To make the compote, put the
strawberries and sugar in a pan,
cover and cook over a gentle
heat for about 5 mins to dissolve
the sugar and soften the fruit a
little. Using a slotted spoon, take
the fruit out of the pan and put
into a dish. Add the raspberry
liqueur to the syrup and bring
to the boil for a few mins, to
reduce it and make it more
syrupy. Pour over the fruit.
3 Spoon a little warm or cooled
strawberry compote onto the
rice and serve the rest of the
compote in a jug.

PER SERVING Calories: 244
Fat: 3.5g Saturated fat: 1.5
✘ Not suitable for freezing

SWEET TREATS & BAKES

Blueberry yogurt with
maple syrup oats

SERVES 2 2 Drizzle ½tsp maple syrup
✢ 15g jumbo rolled oats into the bottom of each of two
✢ 1tbsp maple syrup small glass tumblers. Quickly
✢ 75g blueberries, lightly fold the blueberries into the
crushed yogurt and spoon over the
✢ 150-200g 0% fat Greek maple syrup. Sprinkle the
yogurt toasted oats on top, then
drizzle with the remaining
1 Toast the oats in a small dry maple syrup to serve.
frying pan over a medium heat,
stirring frequently, for 6-8 mins, PER SERVING Calories: 81
until pale golden and crisp. Fat: 1g Saturated fat: trace
Tip on to a plate to cool. ✘ Not suitable for freezing

Minted fruit skewers

SERVES 2 1 Tip the sugar into a mug and
pour over 1tbsp boiling water.
✢ 1tbsp caster sugar Place in a microwave for
✢ 4-6 mint leaves, shredded, 20 secs on high, to give a
plus a few small leaves syrup, then leave it to cool.
✢ 10 strawberries Stir in the mint.
✢ 150g watermelon chunks 2 Thread the fruit onto skewers
✢ 6 cubes of pineapple and arrange on a serving plate,
✢ 1 kiwi, peeled, cut into spoon over the mint syrup and
wedges scatter over a few mint leaves.
✢ 10 seedless red grapes
YOU WILL NEED: PER SERVING Calories: 83
✢ Wooden skewers Fat: trace Saturated fat: trace
✘ Not suitable for freezing

Scotch pancakes with blackberries (Opposite page)

SERVES 4 1 To make the pancakes, sift the surface bubbles, turn them over PER SERVING Calories: 146
flour and salt into a bowl, add and cook for another minute or Fat: 2g Saturated fat: 1g
✢ 90g self-raising flour the yogurt and egg and mix to a so until golden. ✘ Not suitable for freezing
✢ Pinch of salt creamy batter. Heat a large 2 Keep the pancakes warm by
✢ 150ml natural yogurt non-stick frying pan and drop wrapping them in a tea towel
✢ 1 egg tablespoonfuls of mixture, well while cooking the rest of the
FOR THE TOPPING: spaced, into the pan. Make two batter. To serve, top with Greek
✢ 150g 0% fat Greek yogurt batches of four pancakes. Cook yogurt and blackberries and
✢ 125g blackberries over a medium heat until the scatter over mint leaves.
✢ A few small mint leaves

90 THE HEALTHY HEART DIET PLAN

SWEET TREATS & BAKES

If the
batter is
sticking to the
pan, the pan
may be lightly

oiled.

THE HEALTHY HEART DIET PLAN 91

SWEET TREATS & BAKES

Lemon sorbet

SERVES 4 container and transfer to the
✢ 125g caster sugar freezer for 3 hrs.
✢ Zest of 1 lemon 3 Every hour or so, take out and
✢ Juice of 5 lemons beat well with a fork to stop
✢ 1 egg white large ice crystals forming.
✢ 200g pack raspberries 4 When the mixture looks like
it is beginning to set, whisk the
1 Place 300ml water, the sugar egg white until stiff, then carefully
and lemon zest in a saucepan fold into the sorbet. Return the
and cook, stirring, over a mixture to the freezer and leave
medium heat until the sugar until the mixture is solid.
has dissolved. Remove from 5 Divide the mixture between
the heat and allow to cool. four bowls and serve with
2 Stir the lemon juice into the the raspberries.
sugar solution, check that it is
sweet enough. If it isn’t, top PER SERVING Calories: 145
up with a little more sugar. Fat: trace Saturated fat: trace
Pour the mixture into a shallow ✘ Not suitable for refreezing

Apple snow

SERVES 4 until the mixture is dry, then
✢ 600g cooking apples, transfer to a blender and
peeled, cored and chopped process until smooth. Scoop
✢ 75g caster sugar out into a large bowl and allow
✢ Zest and juice of 1 small to cool.
lemon 2 Whisk the egg whites and
✢ 2 large egg whites remaining sugar until stiff. Fold
the egg white mixture into the
1 Place the chopped apples, apple purée, then divide the
60g sugar and lemon zest and mixture between four glasses.
juice in a small pan, cover and
simmer for 10 mins or until the PER SERVING Calories: 136
apples are soft. Remove the lid Fat: 0.5g Saturated fat: trace
and simmer for a few more mins ✘ Not suitable for freezing

Roast pineapple with blueberries (Opposite page)

SERVES 4 1 Heat the oven to 190C, gas 5. blueberries and cook for a PER SERVING Calories: 150
Mix the icing and caster sugar further 5 mins. Fat: 3.5g Saturated fat: 2g
✢ 1tbsp icing sugar together on a large plate and 3 Divide the pineapple and ✘ Not suitable for freezing
✢ 1tbsp caster sugar coat the pineapple slices in the blueberries between four
✢ 4 thick slices of pineapple, mixture. plates, remove the seeds from
about 400g in total 2 Place the pineapple in a the passion fruit and drizzle
✢ 15g unsalted butter, melted shallow ovenproof dish, trickle them over the pineapple.
✢ 125g blueberries over the butter and cook for 15 4 Add a dollop of Greek yogurt
✢ 2 passion fruit mins. Scatter over the to each plate and serve.
✢ 100g 0% fat Greek yogurt

92 THE HEALTHY HEART DIET PLAN

SWEET TREATS & BAKES

THE HEALTHY HEART DIET PLAN 93

SWEET TREATS & BAKES

Healthy baking

Heritage grains for modern-day tastes

Award-winning Irish chef and author, easy it is to make bubbling ferments and
Jordan Bourke, believes that “healthy” more. Although coconut oil is a mainly
recipes should be nutritious, balanced saturated fat, and some people say to
food made from natural ingredients. avoid it, it’s also been proven to have
These recipes are some examples of good qualities too and Jordan has used
updating ancient grains, revealing how it in many recipes in his book.

Rye & maple sourdough

MAKES 1 LOAF opposite side of the dough. to help coax all the dough out, ▼
✢ 330ml water Repeat this movement four and take care not to knock out
✢ 50ml maple syrup times, turning the bowl slightly in too much air. The dough will be
✢ 75g active starter, see p96 between each movement so very soft and a little sticky. With
✢ 100g wholegrain rye flour you work your way around the floured hands, take one edge of
✢ 450g strong white bread entire dough. Cover and leave the dough and pull it up and out,
flour or white spelt flour to rest for 15 mins. Repeat this then back over itself into the
✢ 10g salt process three more times, centre of the dough. Work your
✢ Rice flour, to dust the leaving 15 mins in between each way around the dough,
proving basket and work kneading. The whole process repeating this movement as you
surface should take 1 hr, but only about go, each time pulling the edge
✢ Rye flakes or oats for coating 2 mins of hands-on time. Once of the dough out and then back
✢ 1 round or oval proving you have finished, cover the in over itself so that the floured
basket, or a mixing bowl lined bowl and leave it out at room edges are now all puckered
with a clean tea towel temperature overnight (or for at together in the centre, and the
YOU WILL NEED: least 8-10 hrs). If you live in a bottom surface of the dough is
✢ An ovenproof, heavy-based very warm climate, place the fully coated in the rice flour. The
pot with a lid, roughly 22-24cm; bowl in the fridge overnight. dough should feel a bit tighter
a cast iron pot is ideal 3 The following morning, the at this point.
dough should have doubled in 5 Flip the dough over so the
1 In a bowl, combine the water, size and feel light and airy to the puckered surface is facing down.
maple syrup and starter. Don’t touch. If you refrigerated the Cup your hands around the ball
worry if lumps remain in the dough, remove it and leave it to of dough and bring them
starter – this is normal. In a prove at room temperature for a together underneath the dough,
second, larger bowl, combine few hrs until it has doubled in gently pulling the surface of the
the flours and the salt. Add in size. Liberally dust your proving dough downwards. Rotate a little
the water and starter mixture basket or bowl lined with a clean and repeat this movement all the
and thoroughly mix together, tea towel with rice flour. Make way around the dough until the
ensuring there are no lumps of sure it is well coated, otherwise surface feels smooth and tight.
flour. Cover and leave at room your sourdough will stick when Transfer it into your proving
temperature for 1 hr. you turn it out. Scatter the rye basket with the smooth rice
2 With a very lightly floured flakes or oats in a thin layer on flour-covered surface facing
hand, to prevent sticking, stretch the base of your proving basket. down and the puckered surface
and fold the dough. To do this, Set it aside. facing up in the centre. Dust with
take a portion of the dough from 4 Lightly dust the work surface more rice flour, cover loosely
the base of the bowl, stretch it with rice flour, and gently tip the with a tea towel and leave to rise
up and over and press it into the dough out on to it. Use a spatula in a warm spot for 11/2-21/2 hrs

94 THE HEALTHY HEART DIET PLAN

SWEET TREATS & BAKES

The rye gives this
sourdough an extra
nuttiness that I love
with the sweet maple. It
lasts very well too, but
will need to be toasted
after a few days to get

the best out of it.

depending on the temperature
of your kitchen, until the dough
has noticeably risen, but not
doubled in size.
6 Half an hour before the final
rise is complete, put your cast
iron or heavy-based pot and lid
into the oven and preheat to
240C, gas 9. When the final rise
is completed, carefully remove
the pot from the oven and
gently, with the support of your
hands so it does not lose its
shape, invert the dough out of
the basket and into the pot, so
the puckered centre is now
facing the bottom and the
smooth surface (or oat/rye
covered surface) is facing up.
Take extreme care throughout
this process, as the pot will be
burning hot.
7 With a small, very sharp knife
or blade, cut 2-4 shallow slashes
into the surface of the dough, to
allow the bread to expand
during baking. Put the lid on the
pot and place it in the oven.
Immediately turn the
temperature down to 220C,
gas 7.
8 Bake the bread for 30 mins,
then remove the lid and bake
for another 10-15 mins, until the
crust is deeply golden brown,
just a few shades shy of being
burnt. This is important for both
texture and flavour. To check the
bread is cooked through, tap
the base. It should sound hollow.
If not, bake for another few mins
and test again. Once cooked,
leave to cool on a wire rack. Do
resist the temptation to dive in
while it is still hot, as this will
release all the internal steam
and affect the quality of the
crumb. Once it is cool enough to
handle, but still warm enough to
melt butter, you can go ahead
and slice off a chunk.

THE HEALTHY HEART DIET PLAN 95

SWEET TREATS & BAKES

Discard half the starter
(otherwise it will become
enormous and very difficult to
manage). Add the flours and
water to the jar and combine.
Cover loosely and leave at room
temperature for 24 hrs. Use an
elastic band to mark the level of
the starter just after you have
added in the flour and water. It is
then easy to see how much it is
rising and falling over the course
of the next 24 hrs.

Sourdough active starter DAY 6

The starter is the foundation of any sourdough recipe. Making your FEEDING AND MAINTENANCE
own is a straightforward process – you just need to be patient. The ✢ 100g plain white flour or
good news is you only have to make it once, as it will last a lifetime if white spelt flour, or a
looked after properly. Before you begin making your starter, read combination of the two
the helpful tips below on maintaining a healthy starter. You’ll need a ✢ 100ml water
500ml glass jar along with the ingredients listed below. From now on you will be
maintaining the starter. Each day,
DAY 1 DAY 3 around the same time, discard at
least half the starter, making sure
✢ 80g wholegrain spelt flour ✢ 50g wholegrain spelt flour that there is always at least 4tbsp
✢ 20g plain white flour or ✢ 50g plain white flour or remaining. Feed this remaining
white spelt flour white spelt flour starter with an equal amount of
✢ 100ml water ✢ 100ml water flour and water. I use roughly
✢ 2tsp raisins Add the flours and water to 100g of each. Add this to the jar
Add all the ingredients to the the jar and combine. Cover and combine thoroughly. Bear in
glass jar and thoroughly loosely and leave at room mind that the amount of flour and
combine with a spoon. Cover temperature for 24 hrs. water you add into your starter
loosely with the lid (so air can should always exceed the
still circulate in and out of the jar) DAY 4 amount of starter you begin with.
and leave at room temperature Cover loosely and leave at room
for 24 hrs. ✢ 20g wholegrain spelt flour temperature for 24 hrs. Repeat
✢ 80g plain white flour or this process of discarding and
DAY 2 white spelt flour feeding every day to maintain
✢ 100ml water the starter. You will notice when
✢ 80g wholegrain spelt flour Add the flours and water to you feed your starter that it
✢ 20g plain white flour or the jar and combine. Cover doubles, and sometimes triples,
white spelt flour loosely and leave at room in volume over the course of the
✢ 100ml water temperature for 24 hrs. following 8-12 hrs. You want to
Add the flours and water to use the starter when it is close to
the jar and combine. Cover DAY 5 the peak of its activity. This will
loosely and leave at room vary depending on the
temperature for 24 hrs. ✢ 20g wholegrain spelt flour temperature of your kitchen, so
✢ 80g plain white flour or just aim to feed it about 6-10 hrs
white spelt flour before you make your bread,
✢ 100ml water and keep an eye on it. I like to
start making my bread in the
evening, so I feed my starter in
the morning and it is ready to use
when I get home. If you like to
make it in the morning, just feed
it the night before.

96 THE HEALTHY HEART DIET PLAN

SWEET TREATS & BAKES

Coconut, tahini
& cranberry
macaroons

MAKES 14-16 MACAROONS
✢ 110g tahini
✢ 45g dried cranberries
✢ Pinch of sea salt
✢ zest and juice of 1/2 unwaxed
lemon
✢ 100ml maple syrup
✢ 25g white spelt flour or
rice flour
✢ 1tsp bicarbonate of soda
✢ 220g desiccated coconut
✢ 80g dark chocolate, melted

1 Preheat the oven to 180C,
gas 4, and line a baking sheet
with greaseproof paper. Put
all the ingredients except the
melted chocolate into a large
bowl and mix together until
thoroughly combined.
2 The mixture is quite dry, but
persevere until everything is
mixed together. Place 2tbsp of
mixture into the palm of your
hand and compress to form a
ball. Lightly flatten into a disc
and position on a baking sheet,
leaving a 2cm gap in between
each macaroon. Bake for 8
mins, until lightly golden.
3 Remove from the oven and
leave to cool completely to firm
up. Dip the cooled macaroons
into the melted chocolate and
set aside in a cool spot until the
chocolate has set. Keep in an
airtight container in the fridge
for up to one week.

These are
not at all like the dainty,
pastel-coloured macaroons
one scoffs when trying to feign

an air of French
sophistication. In fact, they are
the opposite: more American
in size and form, and not a bit
elegant, but no less delicious.

They are also far easier and
quicker to make, which is

never a bad thing.

THE HEALTHY HEART DIET PLAN 97

SWEET TREATS & BAKES

Apricot
tartlets

Spiced crispbreads MAKES 6 TARTLETS

✢ 1 quantity of sweet pastry,
see right
FOR THE FILLING:
✢ 70g extra virgin coconut oil
✢ 80g white spelt flour
✢ 50g coconut palm sugar
✢ 60g rolled oats or coarse
oatmeal
✢ 40g ground almonds
✢ zest of 1 unwaxed lemon
✢ 4tbsp maple syrup
✢ 6 apricots, or about 4
peaches or nectarines, halved
and stoned
✢ Handful of redcurrants
(optional), plus extra to serve
✢ 3tbsp apricot jam, to glaze
(I find the French St Dalfour
sugar-free jams the best; they
are sweetened only with
natural fruit juices)
✢ 6 x 10cm tartlet tins

MAKES 4 LARGE turning and flipping the dough 1 Preheat the oven to 200C,
CRISPBREADS as you roll, and dusting with
✢ 100g white or wholegrain more flour as necessary to gas 6.
spelt flour, plus extra to dust ensure it doesn’t stick. Don’t
✢ 25g rye flour worry about the shape of the 2 Make 1 quantity of the sweet
✢ 3/4tsp fast-action dry yeast dough, as the crispbreads will
✢ 1/2tsp sea salt, plus extra to be broken into shards once pastry, use it to line the tartlet
sprinkle over they're baked.
✢ 11/2tsp honey 3 Carefully transfer the wafer- tins, and refrigerate. Do not
✢ 70ml warm water (not hot thin sheet to the baking tray and
or boiling) repeat with the remaining blind bake, as this step is not
OPTIONAL TOPPINGS: pieces of dough. You will need
✢ Cumin seeds, chilli flakes, one baking tray per sheet of necessary for tartlets.
oregano, etc dough – or bake in batches.
4 Using a fork, prick holes all 3 Put the coconut oil, spelt flour
1 Put all the ingredients in a over the dough sheets. Brush
bowl and knead for 1-2 mins, the surface of the dough with a and coconut palm sugar in a
until everything is well combined small amount of water, then
and you have a ball of dough. sprinkle over some sea salt and bowl. Using your fingertips, rub
Cover and leave to rest for 1 hr any other spices and herbs you
at room temperature. Then 20 like. Bake for 5-7 mins, until the the coconut oil into the
mins before the resting time is dough is golden and crisp,
finished, preheat the oven to keeping a close eye on the flour and coconut palm A lot of people think
220C, gas 7 and line two crispbreads as they sugar, until the mixture tartlets are fiddly to make, but
baking sheets with baking burn quickly. Leave to cool, then resembles large actually they are a little easier than
parchment. transfer to a wire rack to cool breadcrumbs. Add tarts as you don’t have to bother
2 Knead the dough once or completely. Break into irregular the oats, ground with blind baking the pastry base.
twice to knock out the air, then shards and serve with any dip almonds, lemon They also look beautiful, and each
divide into four equal-sized you like, or simply with really zest and maple
pieces. Dust the work surface good extra virgin olive oil. Store syrup. one is the perfect size for an
with flour and roll out each piece in an airtight container for up to
of dough as thinly as possible, one week. 4 Combine with a individual portion, so I

spoon until everything usually make them if we

is well mixed. It should are having friends PHOTOGRAPHS ISSY CROKER

look like wet sand. Evenly over for dinner.

divide the mixture between

the six chilled tartlet cases. Slice

the apricots into ½cm wedges

and divide them between the

tartlets. Scatter over a few

redcurrants, if using, place the

tartlets on a baking tray and

bake for 45 mins, until golden

98 THE HEALTHY HEART DIET PLAN

SWEET TREATS & BAKES

and set. Cover with foil if the top
is browning too quickly. Remove
and leave to cool.
5 Once the tartlets have cooled
to room temperature, mix the
apricot jam with 2tsp of boiling
water and use this to glaze the
tartlets, using a pastry brush.
Serve immediately with extra
redcurrants if you wish.

Sweet
shortcrust
pastry

✢ 250g white spelt flour, plus
extra to dust
✢ 1/4 tsp fine sea salt
✢ 120g flavourless extra
virgin coconut oil or unsalted
butter, chilled and cut into
small pieces
✢ 1tbsp maple syrup

1 Preheat the oven to 200C,
gas 6.
2 Sift the flour and salt into the
bowl of a food processor. Add
the chilled coconut oil or butter,
and blitz until the mixture
resembles fine breadcrumbs.
3 Add the maple syrup and 11/2-
2tbsp water and bring the dough
together with your hands until
you have a smooth ball. If it is
still crumbly, add a few drops of
water, being careful not to
overdo it. Flatten the ball, wrap
it in clingfilm and refrigerate for
30 mins until well chilled but
still pliable.
4 Once the pastry has chilled,
roll it out between two sheets of
floured clingfilm and line your
tart tin. If you find the pastry too
difficult to handle, simply press
the pastry directly into the tin,
making sure the base and sides
are smooth and even with no
cracks. Cover and chill the base
in the freezer for 10 mins.

These recipes are from the book Healthy
Baking: Nourishing Breads, Wholesome Cakes,
Ancient Grains and Bubbling Ferments by
Jordan Bourke. Published by Orion, hardback,
£20, and eBook, £10.99.

THE HEALTHY HEART DIET PLAN 99

Salads Baking

Fresh from the sea OMEGA 3 Go Green for Health VEG & SALADS Fabulous Tomatoes SUPERFOODS

Packed full of vitamins and minerals, greens One of your five-a-day, tomatoes can Provençal tomato pizza
help your five-a-day really add up also help to lower cholesterol
Omega 3 boosters Pea & prawn risotto SERVES 6 1 Heat the oven to 220C, gas 7. pastry, then arrange the tomatoes
Unroll the pastry and transfer it, on top in a random pattern.
Research has shown that eating oily fish week, one of which should be oily fish. The soluble fibre in vegetables helps to antioxidants. Also, lutein, the yellow SERVES 4 1 Put the stock in a pan set over The pigment in tomatoes that gives are “as good as statins” for lowering ✢ 230g pack ready-rolled still on its wrapping paper, to a 2 Bake in the centre of the oven
can lower blood pressure and reduce fat Oily fish include mackerel, pilchards, lower cholesterol levels, and is pigment found in dark green leafy a medium heat and bring to a them their colour is lycopene. It’s cholesterol, the truth has yet to be fully shortcrust pastry round baking sheet. Spread the tomato for 15-20 mins, or until the pastry
build-up in arteries. Based on research, salmon, sardines, trout and fresh tuna. particularly good for lowering LDL (bad) vegetables, particularly spinach and ✢ 900ml best-quality fresh fish simmer. In a separate, medium- this lycopene that some research established. Some studies have shown ✢ 3tbsp sun-dried tomato paste paste on the pastry. Slice each is cooked through and the
the recommendation is that we should However, canned tuna doesn’t count as cholesterol ones. The stronger the kale, and egg yolks helps to prevent or vegetable stock sized pan, heat the olive oil over has shown can help to lower cholesterol that tomatoes can help to inhibit LDL ✢ 2 x 100g packs goat’s cheese goat’s cheese round in half tomatoes and goat’s cheese have
all eat at least two portions of fish a an oily fish. colour of the vegetables, generally the cholesterol clogging arteries. ✢ 2tbsp olive oil a low heat. Add the shallots and levels; however, tests are still ongoing to (“bad” cholesterol) production and can ✢ 600g mixed tomatoes, thickly through the middle to make turned golden. Season with salt
better they are as they contain more xxxxxxxxxxxxx ✢ 3 small shallots, finely cook gently for 5 mins, until assess the actual benefit. While there help break down artery-clogging fat. sliced or halved 2 rounds, then cut each into 4. and pepper and scatter over the
chopped translucent but not coloured. have been claims that cooked tomatoes xxxxxxxxxxxxx ✢ handful of fresh basil leaves Scatter the cheese over the fresh basil leaves before serving.
✢ 250g risotto rice Increase the heat slightly and stir
Use good-quality ✢ 125ml dry white wine in the rice, making sure each
stock for this risotto, ✢ 300g peas, fresh or frozen grain is coated in oil. Add the
whether homemade or ✢ finely grated zest of 1 lemon, wine and stir until it has nearly
shop-bought, as it will plus 2tbsp juice all evaporated.
make all the difference ✢ large handful of pea shoots, 2 Add a ladleful of hot stock and
plus extra to serve stir until it has nearly evaporated
to the final taste. ✢ 150g prawns before adding another ladle.
✢ 3tbsp 0% fat crème fraîche Continue adding stock and
Chicken & kale stir-fry stirring in this way for about 15-20 Heritage
Spinach, lentil mins, until the rice is almost tomato salad
& smoked SERVES 4 cooked and all the stock has
mackerel salad ✢ 425g pack mini chicken been used. Add a little water if SERVES 6
breast fillets the risotto looks dry; it should be ✢ 500g bag miniature
SERVES 2 ✢ 2.5cm fresh ginger, grated creamy and loose. potatoes
✢ 75g green lentils ✢ 2 garlic cloves, peeled 3 Stir in the peas and cook for 2 ✢ 800g mixed tomatoes
✢ 100g baby spinach leaves and grated mins more, then remove from the (look out for colourful
✢ 1 Romano red pepper, ✢ finely grated zest and heat and stir in the lemon zest heritage varieties)
deseeded and sliced juice of 1 lemon and juice, pea shoots, prawns and ✢ 1/2 cucumber, seeds removed
✢ 4 baby beetroot, drained from ✢ 2tbsp rapeseed oil crème fraîche. and cut into chunks
vinegar, quartered ✢ 1/4tsp turmeric 4 Cover and leave for 5 mins. ✢ 1 small red onion,
✢ 2 peppered smoked ✢ 2 red onions, sliced Divide between shallow serving thinly sliced
mackerel fillets, skin removed ✢ 250g chopped curly kale bowls and top each with a small ✢ 100-125g pack
✢ 4tbsp light salad dressing ✢ 2tbsp miso paste pile of fresh pea shoots. pomegranate seeds
1 Put the lentils into a pan of ✢ 2 carrots, cut into ribbons with ✢ 1-2tsp sumac powder
salted water. Bring to the boil a vegetable peeler PER SERVING Calories: 220 ✢ 3tbsp extra virgin olive oil
and simmer for 20 mins, until the Fat: 9g Saturated fat: 1.5g ✢ 1/2-1 lemon
lentils are tender and the liquid 1 Put the chicken in a shallow dish. ✘ Not suitable for freezing ✢ handful of fresh herbs,
mostly absorbed. Drain off Add the ginger, garlic, lemon zest chopped, eg tarragon and
excess liquid, if needed. Miso baked salmon and juice and stir well to mix. parsley
2 Put the spinach into a large Leave to marinate for 30 mins.
bowl with the pepper and SERVES 4 1 Heat the oven to 200C, gas 6. the salmon. Squeeze over the 2 Heat the oil in a wok or large 1 Cook the potatoes in boiling PER SERVING Calories: 164 PER SERVING Calories: 315
beetroot. Add flakes of smoked Arrange the sweet potato, garlic remaining lemon juice. Add frying pan, add the chicken and water for 15 mins, or until just Fat: 6.5g Saturated fat: 1g Fat: 21g Saturated fat: 11g
mackerel and lentils. Mix together. ✢ 500g sweet potato, peeled and fennel in the base of an the cherry tomatoes, in small cook for 3 mins to brown. Sprinkle tender. Meanwhile, slice the ✘ Not suitable for freezing ✘ Not suitable for freezing
3 Divide between two plates and and sliced ovenproof dish. bunches, to the roasting tin over the turmeric, stir well and tomatoes and arrange on a
drizzle with the dressing. ✢ 2 garlic cloves, crushed 2 Mix the miso paste with 500ml and sprinkle over the kale. cook for a further 3 mins. platter with the cucumber.
✢ 2 heads of fennel, sliced boiling water and pour over Return to the oven and cook 3 Push the chicken to one side 2 To make the dressing, mix
PER SERVING Calories: 582 ✢ 2tbsp white miso paste the vegetables. for 5 mins before serving. and add the sliced onions. Cook together the onion, pomegranate
Fat: 34g Saturated fat: 6.5g ✢ 4 lightly smoked salmon fillets 3 Top with the salmon fillets, for 3 mins to soften slightly. seeds, sumac and oil and squeeze
✘ Not suitable for freezing ✢ 1 red onion, chopped sprinkle over the onion and PER SERVING Calories: 341 4 Add the kale. Stir the miso paste over the lemon juice to taste.
✢ 4tbsp tamari soy sauce drizzle over the tamari. Bake Fat: 10g Saturated fat: 2.5g into 200ml boiling water and pour 3 Drain the cooked potatoes and
✢ 1 lemon for 25 mins. ✘ Not suitable for freezing over the kale, cover and cook for cool them under cold running
✢ 200g cherry tomatoes 4 Cut off 2 slices of lemon, halve 3 mins. Add the carrots and cook water. Halve or slice the potatoes
on the vine each slice and arrange on top of for 2 mins more before serving. and add to the tomatoes and
✢ 100g kale, shredded cucumber. Season, then dress
PER SERVING Calories: 254 the salad, tossing well to coat in
6 THE HEALTHY HEART DIET PLAN THE HEALTHY HEART DIET PLAN 7 Fat: 8.5g Saturated fat: 1g THE HEALTHY HEART DIET PLAN 25 the ingredients. Scatter over the THE HEALTHY HEART DIET PLAN 35
✘ Not suitable for freezing herbs and serve.

24 THE HEALTHY HEART DIET PLAN 34 THE HEALTHY HEART DIET PLAN

9021 Fantastic fish Go green Terrific tomatoes

Get all the health benefits of fish with this Make your five a day fabulous by Get the most from the superfood that

selection of tasty main meals incorporating leafy greens packs a flavoursome punch

On the Pulse.SUPERFOODS FIBRE The Fast Days 5:2 SWEET TREATS & BAKES
THE HEALTHY HEART DIET PLAN 57
For keeping your heartbeat in rhythm Main meals for the 5:2 diet Fruity finales Peach & raspberry yogurt

Pulses include dried beans, lentils and quicker to use canned versions which Eating normally for 5 days a week, but lose weight, there are claims that this Fresh tangy treats to end a meal Berry rice SERVES 1 1 Put the yogurt into a bowl and
peas. These are crops that are harvested are pre-cooked. considerably cutting back on calories for type of dieting can have other health pudding stir in the honey. Top with the
for dry grains, and don’t include Some research has shown that eating 2 days a week, to 500 calories benefits such as reducing the risk of Rather than a heavy, rich and creamy dessert or ✢ 125g 0% fat Greek yogurt chopped peach.
vegetables which are intended to be just one serving of pulses each day can for women or 600 calories for men, is diabetes, lowering blood pressure, chocolate, select a lighter option with fresh fruits for (Opposite page) ✢ 1/2tbsp runny honey 2 Sprinkle the stevia and freeze-
eaten while still green. It’s possible to significantly lower levels of harmful known as Intermittent Fasting (IF), or reducing the risk of certain types of ✢ 1 ripe peach, stone removed dried raspberries over the top.
buy them in the dry form, but easier and cholesterol. The Fast Diet. As well as helping you to cancer and also lowering cholesterol. an extra boost of vitamins and fibre, plus some SERVES 4 and flesh roughly chopped
antioxidants too. ✢ 600ml semi-skimmed milk ✢ pinch of sugar or stevia, PER SERVING Calories: 132
✢ 1 vanilla pod, split lengthways, to taste Fat: trace Saturated fat: trace
88 THE HEALTHY HEART DIET PLAN seeds scraped out ✢ 1/4-1/2tsp freeze-dried ✘ Not suitable for freezing
✢ 60g short-grain pudding rice raspberries
✢ 2tbsp caster sugar
Bean & Fresh herb, asparagus 210 Thai beef salad 275 Pork & quinoa FOR THE COMPOTE:
vegetable & feta omelette cals cals burgers ✢ 300g strawberries, whole
hotpot (Opposite page) SERVES 2 or halved
Tuna & lentil salad SERVES 1 2 Meanwhile, whisk the eggs ✢ 1/2tsp coconut oil pepper. Heat the frying pan over MAKES 8 1 Place the quinoa in a saucepan tray. Cook in the oven for 40 mins. 155 ✢ 2tbsp caster sugar
SERVES 6 ✢ 115g trimmed asparagus with a generous trimming of ✢ 225g extra lean beef steak a medium-high heat until hot, (serve 1 or 2 burgers per person) with 375ml cold water. Bring to Check they are properly cooked cals ✢ 1-2tbsp raspberry liqueur
SERVES 4 and drained if you have time to allow the ✢ 1tbsp olive oil ✢ a couple of squeezes of lime thyme and black pepper. ✢ 10g basil leaves, Thai if then add the steak. Cook for PHOTOGRAPHS © DANIELLE WOOD ✢ 70g mixed red and white the boil over a high heat, then all the way through (no pink at all). or kirsch As well as adding
✢ 2 plum tomatoes, rinsed flavours to infuse. ✢ 2 onions, chopped juice and a grating of lime zest 3 Off the heat, wipe the pan with possible about 3 mins without moving it, quinoa reduce the heat to medium-low, 4 When the burgers are in the Recipes taken from The Fast YOU WILL NEED: texture to dishes, freeze-
✢ 200g jar or can tuna in and finely diced 2 Stir in the chopped tomato, ✢ 2 garlic cloves, crushed ✢ 2 eggs kitchen towel and then wipe with ✢ 15g mint leaves then flip it over and cook for a ✢ 500g 5% fat minced pork cover and simmer for 15 mins until oven, arrange the courgette Days Cookbook by Laura ✢ 4 ramekins or similar dishes
olive oil ✢ 4tbsp chopped flat leaf flaked tuna and parsley, ✢ 1 chilli, deseeded and chopped ✢ a few sprigs of fresh thyme a small amount of coconut oil. ✢ 10g coriander leaves further 2-3 mins, depending on ✢ 3cm piece ginger, grated soft and fluffy. Keep an eye on the wedges on a separate tray. Herring. Published by Hardie dried berries are
✢ 3tbsp olive oil parsley season with salt and freshly ✢ 500g carrots, cut into chunks ✢ scrape of coconut oil Return to the heat. When the oil ✢ 40g rocket how thick your steak is and how ✢ 3 spring onions, finely quinoa, so it doesn’t dry out. Sprinkle with salt and pepper Grant, £12.99. 1 To make the rice, put the milk, bursting with flavour, so
✢ 2tbsp lemon or lime juice ✢ crusty bread, to serve ground black pepper. Serve ✢ 400g can chopped tomatoes ✢ 10g feta, crumbled has melted, pour in the beaten ✢ 1 small cucumber, peeled well done you like it. Remove the chopped 2 Meanwhile, put the pork mince and cook in the oven for the rest vanilla pod and seeds, rice and
✢ 1 small red onion, peeled with crusty bread. ✢ 500ml vegetable stock ✢ a few fresh basil and mint eggs and swirl around to coat and cut into ribbons steak from the pan and leave to ✢ 1/2tsp smoked paprika in a large bowl with the ginger, of the burger cooking time – sugar into a large, heavy-based you only need a small
and finely sliced 1 Whisk 2tbsp oil from the tuna ✢ 1/4 Savoy cabbage, shredded leaves, chopped, to serve the bottom of the pan. Use a ✢ 1/2 small red onion, finely one side to rest and cool for ✢ 11/2tsp harissa spring onions, smoked paprika, about 35 mins. They should be pan. Heat gently and bring to the amount to give the
✢ 1 garlic clove, peeled with the olive oil and lemon juice PER SERVING Calories: 292 ✢ 400g can cannellini beans spatula to break up the base so sliced about 5 mins, while you prepare ✢ 1tbsp tamari harissa, tamari and lime juice and cooked through and a little bit boil, then simmer, uncovered, for perfect low-calorie
and crushed in a large bowl. Add the onion, Fat: 14g Saturated fat: 4g ✢ handful of fresh basil leaves 1 Put the asparagus in a frying the uncooked egg can flow in. ✢ 100g bean sprouts, trimmed the salad. ✢ juice of 1/2 lime season with pepper (no salt). brown. They won’t be crispy. 30-35 mins, stirring occasionally, sweet boost.
✢ 1/2tsp ground cumin garlic and cumin and then ✘ Not suitable for freezing ✢ crusty bread, to serve pan with a splash of water When it’s looking almost cooked FOR THE DRESSING: 2 Thoroughly whisk together all FOR THE COURGETTE CHIPS: 3 Heat the oven to 190C, gas 5. 5 Meanwhile, make the salsa by until the rice is cooked, the milk is
or cumin seeds, toasted the lentils. Leave for 30 mins and put the lid on. Cook for through – but don’t let it get too ✢ juice of 1 lime the ingredients for the dressing ✢ 4 courgettes, cut into wedges When the quinoa is cooked, mixing the tomato and spring almost absorbed and the texture THE HEALTHY HEART DIET PLAN 89
✢ 410g can lentils, rinsed 1 Heat the oil in a large pot and about 10 mins, shaking the pan dry – pile the asparagus up on ✢ 1tbsp fish sauce in a small bowl. FOR THE TOMATO SALSA: drain, run under cold water to onions together in a bowl with a is creamy. Remove the vanilla pod.
fry the onions for a few mins to around every so often so it one half, then top with crumbled ✢ 1/2tsp soft brown sugar 3 Toss together the herbs, rocket, ✢ 4 small tomatoes, chopped cool, and add to the pork. little salt and pepper. Serve the Cool for about 10 mins. Spoon
soften. Add the garlic and chilli doesn’t stick or dry out. When it feta and the fresh basil and mint ✢ 1 small red chilli, deseeded, cucumber ribbons, onion and ✢ 2 spring onions, chopped Mix together with your hands. burgers in the lettuce leaves with into the four ramekins and chill.
and cook for 2 mins. is pretty soft, take the lid leaves. Flip the other side of the finely chopped bean sprouts. Add the dressing ✢ 8 large lettuce leaves Shape into eight patties using wet the chips and salsa. 2 To make the compote, put the
2 Tip in the carrots, tomatoes, off and let the water evaporate. omelette over to cover the top and toss to coat. Slice the rested YOU WILL NEED: hands and place on the prepared xxxxxxxxxxxxxxxxxxxx strawberries and sugar in a pan,
stock and cabbage. Squeeze over some lime juice, and let it all warm through for a 1 Grease a non-stick frying pan steak diagonally into thin strips. ✢ baking tray lined with baking cover and cook over a gentle
3 Add the beans and 2tbsp basil give them a shake, and then minute or so. with the coconut oil. Season the Divide the salad between two parchment heat for about 5 mins to dissolve
leaves. Cover and simmer for remove the asparagus from the 4 Grate over some lime zest and steak on both sides with salt and bowls and top with the steak. the sugar and soften the fruit a
20 mins until the vegetables are pan and set to one side. a squeeze of juice. Pour over any leftover dressing. little. Using a slotted spoon, take
tender. Garnish with basil leaves the fruit out of the pan and put
and serve with warm crusty bread. into a dish. Add the raspberry
liqueur to the syrup and bring
PER SERVING Calories: 143 to the boil for a few mins, to
Fat: 3g Saturated fat: 0.5g reduce it and make it more
❆ When cold, pack the hotpot into a syrupy. Pour over the fruit.
suitable container and freeze for up 3 Spoon a little warm or cooled
to three months. Allow to defrost strawberry compote onto the
before reheating thoroughly. rice and serve the rest of the
compote in a jug.

PER SERVING Calories: 244
Fat: 3.5g Saturated fat: 1.5
✘ Not suitable for freezing

56 THE HEALTHY HEART DIET PLAN 73 THE HEALTHY HEART DIET PLAN THE HEALTHY HEART DIET PLAN 74

Pulse protein Low-cal wonders Delicious desserts

Protein doesn't have to be meat or dairy: Fast days can still be a treat with these Who says you can't have a sweet treat?

explore delicious legume dishes amazing low-calorie recipes Delicious desserts can be good for you

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