Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: How to adapt your recipes to benefit your heart
If you’re trying to eat healthier and live a healthy lifestyle, then some of the recipes that you enjoy cooking may not fit into your new way of life. By adapting your less healthy recipes to make them more nutritious, you can still enjoy these meals and look after your health.
This could be either swapping ingredients to healthier ones, removing some unhealthy ingredients or adapting the quantities of ingredients within the dish. These changes can help to reduce your blood pressure, LDL (bad) cholesterol levels and give you more energy.
Less than 50% of adults in the UK try to eat healthy most of the time, if you aren’t one of these then now is the time to change your unhealthy eating habits. Here are some tips to help you adapt your recipes.
Reduce your portion size
Overconsumption is an issue across the world, with many people not paying attention to their bodies showing signs of feeling full. Regularly people serve and consume large portions, as it is believed that you should finish your plate of food to avoid food waste.
However, if you reduce your portion size and freeze any leftovers for another day, then you can benefit your health by avoiding overeating. If you’re concerned that this might not be enough food, then reduce it gradually or add a side of vegetables to your meal.
Swap your protein
Swapping your processed or fatty protein source to a leaner version such as chicken, turkey or fish will help to reduce the amount of saturated fats you’re consuming and lower your LDL (bad) cholesterol, which is great for your heart.
You could also reduce the quantity of meat in your recipe and add in some lentils, this works great if you’re making a bolognaise or chilli con carne.
If you follow a plant-based diet or want to consume more plant-based protein, then use quinoa, tofu, pulses, nuts and seeds as your main sources. Try not to consume many plant-based meat alternatives, as these processed foods are often high in salt and saturated fats.
Add more fibre
Fibre is a great way to lower your blood pressure and cholesterol levels. Try swapping your chips for sweet potato wedges and bulk out your meals by adding fruit and vegetables. This will also help you to reach your five a day.
Another way to increase your fibre intake is by swapping your white carbohydrates, such as bread, pasta, rice and cereal for wholegrain varieties.
Don’t add salt and sugar
You could remove the addition of salt and sugar in your recipes and be aware of any that are already hidden in the foods that you buy. When cooking, try using herbs and spices such as garlic, coriander, and chilli to add extra flavour without increasing your blood pressure.
If you’re cooking with sauces, gravies or stocks, then opting for low-salt and sugar versions is much better for your heart.
Always check the food labels before you buy and choose the ones with the most amount of green on their traffic light labels.
TV Chef Theo Michaels has launched a series of cooking videos creating delicious food for people who are looking to lower their blood sugar – a key risk factor for type-2 diabetes.
The star of Channel 4’s Steph’s Packed Lunch has teamed up with SmarterNaturally, an exciting UK company that has created a unique super-strain of broccoli with patented health-boosting properties.
SmarterNaturally have turned their super-strength broccoli (called ‘GRextra’) into a ‘SuperSoup’ designed to support people suffering from diabetes (as well as high cholesterol and other health conditions).
Theo, who is an award-winning author and former MasterChef contestant, has created the free videos which show how to prepare a range of delicious, easy-to-make and diabetic friendly meals using this super soup.
The collaboration aims to use both science and nutrition to help people with diabetes eat better and gain control of their blood sugar levels.
The recipes are free to watch on SmarterNaturally’s website
(www.SmarterNaturally.com/recipes)
and show how the special broccoli soup can be used to create different flavoursome dishes – all of which contain a week’s worth of glucoraphanin (the health-boosting molecule which makes SmarterNaturally Soup so special).
Most people eat SmarterNaturally’s SuperSoup once a week by simply adding boiling water. But for those who prefer the culinary over convenience, Theo Michaels has given the soup a makeover to show just how easy it is to use as an ingredient in more exciting dishes instead.
The first three recipes in the series are Smoked Haddock with Cheddar Broccoli Sauce, Thai Green Curry and an Indonesian Laksa – all of which have been certified by nutritionists as diabetic friendly and can be made either vegetarian or vegan with just a few tweaks. In the coming weeks and months, Theo is planning to add more delicious meals to the list – all inspired by and incorporating the SuperSoup.
Theo said: “After being introduced to Smarter Naturally soup and reading the research behind the health benefits, I was sold on how beneficial their soup is for maintaining a healthy metabolism and supporting your body.
“I set about creating recipes that are full of flavour that complement the broccoli soup as well as being type 2 diabetes friendly. I’m excited to be working with such a talented team at SmarterNaturally who are dedicated to increasing the quality of life of so many people!”
Laura Knight, CEO, SmarterNaturally said “Our SuperSoup is a science-backed functional food designed to support people with high blood sugar, and it’s really convenient.
“Our long-term customers started to use the soup as an ingredient in all kinds of ways to keep things interesting.
“That’s way we’re excited about our partnership with Theo; he’s using his creativity and skills in the kitchen to turn our SuperSoup into culinary delights that people can easily make and enjoy at home, safe in the knowledge that the recipe protects the bioactivity of the soup and analysed by a dietician as being suitable diabetics.
“It’s an important step forward for us in our goal of supporting prediabetics and diabetics on their journey towards a healthier future.”
THE RECIPES:
Smoked Haddock with Cheddar Broccoli Sauce
Serves 1
Smoky haddock poached in milk with aromatics combined with Smarter Naturally soup to create a delicious cheddar sauce served with the gently poached haddock on a bed of fresh baby spinach leaves.
Ingredients
1 x40g sachet Smarter Naturally Soup
140g smoked haddock fillet
250ml skimmed milk
2 cloves garlic, cracked
2 bay leaves
30g cheddar cheese, grated
25g baby spinach
Pinch chilli flakes
Few sprigs fresh parsley, chopped
1 tsp olive oil
Method:
Pour the milk and water into a shallow frying pan along with the garlic, bay leaves and smoked haddock. Bring to a simmer for about 6-8 minutes until the fish is cooked through then remove from the heat. While the fish is cooking mix together a sachet of Smarter Naturally soup with the grated cheddar cheese and reserve.
In your serving bowl, bundle the baby spinach leaves into the centre and once the fish is cooked place on top of the spinach. Finally strain the hot milk through a sieve into the bowl of Smarter Naturally soup and cheese and mix together until combined. Pour the sauce around the edge of the fish in the bowl and garnish with few sprigs of chopped fresh parsley, pinch of chilli flakes and a drizzle of olive oil.
Thai Style Green Curry
Serves 1
This punchy fragrant Thai inspired curry is perfect to incorporate your SmarterNaturally soup; full of flavour this one never fails to satisfy!
Ingredients
1 x40g sachet Smarter Naturally Soup
½ zero-salt chicken stock cube
250ml hot water
1 tsp olive oil
90g chicken breast, cubed
200ml light coconut milk
80g mange tout
½ tbsp fish sauce
1 lime
Paste
10g coriander
½ small onion, quartered
2 cloves garlic
1 inch ginger, peeled
1 green chilli
½ stick lemongrass
Method:
Start with the curry paste, add all the paste ingredients to a food processor and pulse until you have a smooth paste (you may need to add a little water to help it mix). Add a splash of olive oil to a frying pan and fry the curry paste for a couple of minutes then drop in the diced chicken breast and after another minute pour in the coconut milk and leave to simmer for five minutes. If it gets too thick you can top it up with a little extra coconut milk.
While the chicken is cooking; add the stock cube to a bowl and pour in 250ml just boiled water and then pour in the soup sachet and mix to combine.
Once the chicken is cooked add the mange tout, fish sauce and give it a squeeze of lime. Remove the pan from the heat and stir in the SmarterNaturally soup until fully combined. Taste; adding more of the fish sauce or lime juice as preferred. Pour into a bowl, garnish with any left over coriander and drizzle of coconut milk.
Theo’s top tips:
omit the chilli if you prefer mild heat
try with fish instead of chicken
Indonesian Style Laksa
Serves 1
Theo says he can’t get enough of this one; a hearty yet vibrant Indonesian style prawn laksa with NaturallySmarter soup that makes this not only delicious but healthy too!
Ingredients
1 x40g sachet Smarter Naturally Soup
½ zero-salt vegetable stock cube
50g vermicelli rice noodles
250ml hot water
40g choi sum, stalk trimmed
1 tsp olive oil
1 clove garlic, chopped
½ small white onion, sliced
1 inch ginger, grated
1 red chilli, chopped
½ stick lemongrass
150g king prawns
200ml light coconut milk
50g bean sprouts
1 tbsp tomato puree
1 tbsp peanut butter
½ tbsp curry powder
½ tsp turmeric
1 lime
10g coriander for garnish
Start by hydrating the noodles in a large mixing bowl with enough hot water to cover by a couple of inches, leave to hydrate.
In a hot pan, add a splash of oil and then add the onion, garlic, ginger, lemongrass and chilli and cook for a couple of minutes (don’t let it burn) before stirring in the curry powder and turmeric and quickly followed by the coconut milk. Mix together and then stir in the tomato puree and peanut butter.
Add the choi sum to the pan and leave to simmer for five minutes until cooked through (you can add a splash of water if it starts to dry out/go too thick), then add the prawns and cook for another two minutes and remove from the heat.
In a separate bowl; mix together the vegetable stock cube with just boiled water and stir in the NaturallySmarter soup. Pour boiling water over the beansprouts to balance and remove from the hot water after a minute. Remove the frying pan from the heat and place the choi sum into a serving bowl along with the noodles (either drain in colander or use tongs to life out of the water).
Stir the soup into the Laksa and once combined pour over the noodles and choi sum, garnish with extra coriander, the beansprouts on the side, a squeeze of lime and any extra chilli you wish to use.
Theo’s top tips:
You can use frozen prawns instead of fresh; simply add just before the choi sum.
Can easily replace the prawns for Tofu or chicken if preferred.
These recipes have been analysed by a dietician and full nutritional information is available on request.
World baking day is just around the corner (17th May), and no doubt many indulgent recipes will be taking over the internet.
But bakes that are nice on the lips don’t always go straight down to the hips.
If you are craving something sweet and chocolatey, but also want it to be macro friendly and high in protein, the fitness experts at bulk.com have got you covered.
Below, the experts at bulk.com share five of their favourite bake recipes, that can be incorporated into an everyday healthy lifestyle, helping you get those all-important post gym gains.
1. 5-Ingredient High Protein Brownie Recipe
Created with just five ingredients, Nadia’s Protein Brownies are set to satisfy your chocolate cravings, serving as many as eight people!
Pure Whey Protein™ is combined with Smooth Peanut Butter, Organic Cacao Powder, dark chocolate chips and ripe bananas, giving you a brownie that packs a protein punch while retaining a soft, velvety core.
Preheat oven to 200c (180c fan, gas 6), and grease a 900g loaf tin with a little oil.
Peel the bananas and put them in a large mixing bowl. Mash them well until they are creamy. Add the oil, sugar, cinnamon and milk. Combine well.
Sift the flour, cocoa powder, baking powder and salt, then add the nuts and chocolate. Stir with the wooden spoon until all the ingredients have been incorporated. Pour the mixture into the prepared tin loaf.
Peel the banana and slice it lengthways. Lay both pieces on the loaf with the inside facing up. Sprinkle with sugar. Bake in the centre of the oven for 50-60 minutes until cooked through and a skewer inserted into the centre comes out clean. If there is cake mix on the skewer, return the loaf to the oven for 5-10 minutes more.
Leave it to cool in the tin for 5 minutes, then turn it out onto a wire rack to cool a little more.
Slice and serve warm. We love it with peanut butter smothered on top!
3. Chocolate Almond Protein Doughnuts
These Chocolate Almond Protein Doughnuts will be your new favourite way to meet your protein goal. They’re baked instead of fried, keeping your cravings in check and your nutrition on track.
Mix all the doughnut ingredients in a bowl, then divide between 6 lightly oiled silicon doughnut moulds.
Bake for 15 minutes, then leave to cool completely.
To make the frosting, add the almond butter and coconut oil in a heat-proof bowl, then microwave for a few seconds to soften, then pour in the zero-calorie maple syrup. Mix to create a smooth frosting.
Dip each doughnut in the frosting mixture, then decorate with some cacao nibs. Enjoy!
4. Bulk Baked Oats
Oats are one of the most versatile breakfast ingredients. A healthy source of fibre and carbohydrates, they are a great addition to smoothies, soaked overnight with fruit toppings and now, our favourite – baked.
Therefore, step up your breakfast with a baked oats recipe that gives the texture of a fresh baked cookie – crisp on the outside, warm and gooey on the inside.
Perfect for those cool mornings, here is the Bulk Baked Oats recipe. Even better – it’s super simple, 100% vegan and 100% delicious.
Blend all ingredients together (minus the Vegan Protein Chocolate Buttons)
Bake in the oven for 30-35 mins at 180 degrees
Top with Vegan Protein Chocolate Buttons, Peanut Butter, fresh berries or any other toppings of your choice and dig in!
5. High-protein Brownie Cupcakes
Who can resist a cupcake? Or, more accurately, who can resist a decadent, chocolatey, spongy cup-cake that’s both high in protein and low in carbs?
This high-protein cupcake recipe is made to curb chocolate cravings and add a bit of joy to your diet. Replace those lifting gloves with some oven mitts – it’s baking time.
Aldi Scotland has shared three recipes to showcase the versatility of the Christmas dinner staple that is often left behind on our plates
Aldi Scotland has created three tantalising recipes that will leave the boiled, mushy brussels sprouts of our youth with a lot to answer for.
With three recipes that reinvent the scorned vegetable, Aldi is showcasing how we should all be eating our brussels this festive season. And at just 19p for a 500g as part Aldi’s super 6, each recipe offers fantastic quality for incredible value.
Working with East Lothian Produce, who have supplied the retailer with their brussels sprouts since 2012, Aldi Scotland has created three perfect dishes, including sprouts with a parmesan and garlic crumble, sprouts with a creamy mustard sauce, and a butternut and brussels pie, that showcase just how adaptable the humble vegetable can be.
East Lothian Produce and Aldi Scotland are encouraging customers to ditch the boring, boiled version we’ve all grown up with and try out the fool-proof recipes at home, which are sure to make the perfect side for your Christmas dinner.
Tracy McCullagh, East Lothian Produce, said:“Brussels sprouts are so much more versatile than you would imagine, and I think these recipes highlight how they can actually be the star of the show.
“I’d encourage Aldi customers across Scotland to give them a go – you may just surprise yourself.”
Graham Nicolson, Group Buying Director, Aldi Scotland, said:“Brussels sprouts have endured a bad reputation over the years, and we want to change that.
“East Lothian Produce’s delicious sprouts can make the basis of so many sumptuous side dishes, which is obvious in these recipes. I’m sure our customers will love this different take on the traditional vegetable.”
Recipes:
Sprouts with a parmesan, garlic, and fresh thyme crumble
Serves: 4 people
Prep time: 10 minutes
Cooking time: 18 minutes
Ingredients:
600g sprouts
30g butter
30g Specially Selected parmigiano cheese
50g plain flour
3g fresh sage – chopped
1 x tsp paprika
2 x peeled garlic cloves
Method:
Pre-heat the oven to 200°C/400°F/Gas Mark 6.
Trim and wash the sprouts.
Cook in salted boiling water for 3 minutes and drain well.
Grate the Parmigiano cheese.
Mix the butter, grated cheese, sage, garlic, and flour together, then season with pepper and the paprika.
Rub the mixture together to make breadcrumbs.
Put the sprouts into an ovenproof dish – sprinkle over the crumble and bake in the oven for 15 minutes.
Sprouts with mustard cream sauce
Serves: 6 people
Prep time: 5 minutes
Cooking time: 20 minutes
Ingredients:
400g sprouts, trimmed
200ml Scottish double cream
2 x tsp dijon mustard
20g pine nuts
1 x tsp paprika
8g fresh parsley
25ml olive oil infused with garlic
Method:
Pre-heat the oven to 200°C/Gas Mark 6. Cut the sprouts in half and put onto a baking sheet – drizzle over the garlic oil and bake for 10 minutes.
Chop the parsley and put in a bowl along with the cream and mustard, then season with some salt and black pepper.
Once the sprouts are cooked, transfer to a baking dish. Mix in the mustard cream. Sprinkle over the paprika and the pine nuts, then bake for a further 10 minutes.
Serve piping hot.
Butternut and brussels pie
Serves: 6 people
Prep time: 5 minutes
Cooking time: 20 minutes
Ingredients:
1 butternut squash
300g brussels sprouts
2 medium red onions
200g lighter garlic & herb soft cheese
750g puff pastry
35g pecan nuts
3g fresh rosemary
100ml olive oil
Sea salt
Black pepper
1 medium Scottish egg
10ml Scottish milk
Paprika
Method:
Pre-heat the oven to 200°C/Gas Mark 6.
Peel the squash. Cut into small chunks, discarding any seeds.
Trim the sprouts. Cut in halves.
Peel and finely chop the onions.
Put the squash, sprouts and onions on a large baking sheet.
Drizzle the oil, and season with salt and pepper.
Roast in the oven for 25 minutes.
Allow to cool and put into a bowl.
Add the soft cheese.
Finely chop the rosemary and the pecan nuts, and add to the mix.
Mix all ingredients together.
Lightly grease a large baking sheet and put a pastry sheet on top.
Add the mixture on top.
Whisk the egg with the milk and paprika, then brush it on the exposed pastry.
Put the other sheet of pastry on top of the mixture.
Cut 5 slashes and brush all over with the egg and milk wash.
As the nights draw in and the temperature drops, our thoughts turn to hearty, comforting food to warm and nourish us … and during autumn and winter, soups, stews and pasta dishes come into their own. But they need not be boring!
A Mediterranean diet provides the feel-good factor like no other, with plenty of colour and a much-needed wellbeing boost later in the year. And a diet including fresh fruit and vegetables has numerous health benefits, with produce providing a rich source of vitamins, minerals, fibre, and antioxidants.
Choosing seasonal fruit and vegetables from Italy and other EU countries, means choosing the very highest European standards of freshness, food safety, quality, and respect for the environment.
So, if you’re looking to add a touch of colour to your autumn/winter menu, look no further than I Love Fruit & Veg from Europe’s range of new and inventive and nutritious recipes that showcase the very best seasonal produce (www.ilovefruitandvegfromeurope.co.uk).
The I Love Fruit & Veg from Europe campaign is led by five organisations based in Italy – A.O.A., Asso Fruit Italia, La Deliziosa, Meridia and Terra Orti.
Sliced avocado, soured cream and coriander to serve
Preheat oven to 200 C, gas mark 6.
Heat the oil in a large ovenproof frying pan and fry the onion and chopped chillies for 5 minutes. Stir in the spices and cook for 1 minute.
Stir in the beans and chopped tomatoes with 100ml water and simmer for 5 minutes. Make 4 hollows and crack an egg into each. Scatter over the sliced chilli and bake for 8-10 minutes until the egg white has just set.
Serve topped with avocado, soured cream and coriander.
Cooks tip
Serve with crusty bread to mop up all the sauce.
TAGLIATELLE WITH BASIL CREAM AND GORGONZOLA
Prep time: 10 minutes
Cooking time: 10 minutes
Serves 4
150g basil, plus a little extra for garnish
1 clove garlic, chopped
2 tablespoons extra virgin olive oil, or as needed
500g fresh tagliatelle
300ml whipping cream
150g Gorgonzola
4 tablespoons pine nuts, toasted
Trim the end of the basil stalks then coarsely chop or tear up the leaves and stems, and place in blender, along with the garlic and olive oil. Whizz it up, until the mixture forms a thick green paste. Add more olive oil as needed. Season to taste and set aside.
Cook the pasta according to the instructions on pack.
While it is heating up, pour the cream into a large frying pan and heat it over medium heat until bubbles form along the edges, and it is hot. Remove from heat.
Crumble the gorgonzola into small chunks and add to the cream; no need to stir, just let it grow soft in the hot cream. Drain the pasta, reserving about a cup of the cooking water.
Add the pasta to the hot cream and toss together over a medium low heat until all the pasta is covered in sauce. Add a little bit of the cooking water if the sauce is too thick.
Add the reserved basil paste into the hot pasta, toss together and mix well, season to taste, then serve right away, scattered generously with pine nuts and extra basil.
Cooks tip: Try using green fettucine, to enhance the green colour and pureed basil.
ARTICHOKE, TUNA & OLIVE PASTA
Prep: 10 minutes
Cook: 20-25 minutes
Serves 4
4 globe artichokes (1.3kg)
2 tbsp extra virgin olive oil
Zest and juice 1 lemon
250g wholewheat penne pasta
200g can tuna steak in olive oil
50g pitted black olives, sliced
½ x 25g pack parsley, roughly chopped
Remove the tough leaves from the base of the artichokes and cut off the stems. Cook in a large pan of boiling water for 20-25 minutes, depending on the size. If a leaf from the centre comes away easily, they are cooked. Remove from the water and drain upside down.
Remove the leaves and scrap off the flesh from the leaves. Remove and discard the ‘hair’, or choke with a teaspoon to reveal the artichoke heart. Slice the hearts and marinate in the oil and lemon zest and juice.
Meanwhile, cook the pasta according to pack instructions, drain, reserving a little cooking water. Toss the tuna with the tuna oil, olives, parsley, artichoke flesh and marinated hearts plus the marinade into the pasta along with a little cooking water. Season to taste and serve.
Cooks tip
Swop the can of tuna for fresh salmon or tofu.
SPRING ONION-MISO TOPPED SILKEN TOFU
Prep time: 15 minutes
Serves 4
1 1/2 tablespoons white miso
1 tablespoon soy sauce, plus extra for drizzling at end
1 tablespoon toasted sesame oil
2 bunches spring onions
1/2 fresh red chilli, chopped
1/2 red pepper, cut into strips
Juice of 1/2 lime
2 tablespoons sesame seeds, toasted
2 x 300g packs Silken (soft) tofu
Stir the miso to loosen it up, then mix it with the soy sauce and sesame oil. Set aside while you prepare the spring onions.
Trim off the root end and the uneven cut ends of the spring onions, then cut on a diagonal, as thinly as you can. Stir this into the miso mixture, along with the red chilli, red pepper, lime juice and sesame seeds.
Carefully open each box of tofu, using a scissors to keep it from falling apart as it is quite delicate in texture. Cut each rectangle into two halves, each one square shaped. Place each square on a small plate.
Spoon the spring onion miso mixture onto each square of tofu, drizzling a little bit of soy sauce over the top. Leave to stand for an hour in the fridge to allow the flavours to develop before serving with a leafy salad.
Cooks Tip
Instead of tofu, the spring onion/miso mixture is delicious as a dressing mixed in with cold diced cooked chicken and rice noodles.
PICKLED RADISH & STEAK TACOS
Prep: 10 minutes
Cook: 10 minutes
Serves 4
2 tsp caster sugar (10g)
2 tbsp white wine vinegar
200g radishes, sliced
230g asparagus, trimmed
1 tbsp olive oil
3 x 200g sirloin steaks, trimmed of excess fat
326g pack 8 soft flour tortillas
Coriander leaves, sliced avocado and soured cream to serve
Place the sugar and vinegar in a bowl and stir to dissolve, stir in the radishes and set aside.
Meanwhile, rub ½ tbsp oil over the asparagus and griddle for 5-6 minutes until slightly charred, cut in half. Rub the steaks in the remaining oil, season and add to the griddle for 2 minutes each side for medium. Allow to rest for a few minutes before slicing.
Warm the tortillas according to the pack and serve with some asparagus, sliced steak and pickled radishes topped with sliced avocado, coriander leaves and a spoonful of soured cream.
Cooks tip
Replace the steak with salmon or lamb steaks.
BACON & CHILLI BREAKFAST SCONES
Prep: 15 minutes
Cook: 20 minutes
Serves 4
6 rashers smoked back bacon (175g)
½ tbsp olive oil
225g self raising flour
1 tsp baking powder
50g butter, diced
2 green chillies, 1 finely chopped, 1 sliced
2 tbsp chopped parsley
100ml milk plus 1 tbsp
4 medium eggs
Preheat the oven to 200oC, gas mark 6.
Finely chop 2 rashers bacon, heat the oil in a frying pan and fry for 2-3 minutes until golden.
Meanwhile, place the flour, a pinch salt and baking powder in a large bowl, add the butter and rub into the flour with fingertips to give breadcrumbs. Stir in the chopped chilli, parsley and fried bacon. Gradually add 100ml milk and stir with a round bladed knife to give a soft dough.
On a floured surface, roll out the dough to a 16cm square, cut into 4 squares and place on a baking tray, brush with a little milk and add the sliced chillies on top. Bake for 20 minutes until golden.
Meanwhile grill the remaining bacon for 5-6 minutes. Poach the eggs in boiling water for 3-4 minutes.
Half the scones, fill with bacon and poached egg and serve.
Cooks tip
For a substantial brunch add some round lettuce and tomatoes.
CABBAGE, PANCETTA & BEAN SOUP
Prep: 15 minutes
Cook: 8-10 minutes
Serves 4
½ tbsp extra virgin olive oil, plus extra for drizzling
150g diced pancetta
400g can chopped tomatoes
800ml chicken stock
400g can cannellini beans, drained and rinsed
½ Savoy cabbage, shredded (300g)
½ x 25g pack basil, shredded
Heat ½ tbsp oil in a large saucepan and fry the pancetta for 2-3 minutes.
Add the tomatoes, stock and beans and bring to the boil. Stir in the cabbage and cook, covered for 5 minutes. Add the basil and season with black pepper.
Drizzle with a little oil and serve with crusty bread.
Cooks tip
Swop the cannellini beans for butter or kidney beans.
NEW YORK CITY “SALAD”
Prep time: Standing time: 10 minutes plus 5 -10 minutes
Serves 4
2 medium large kohlrabi (about 300g each)
1 medium sized carrot, peeled and cut into julienne or thin strips
1 large red Romano pepper or red sweet (bell) pepper, coarsely chopped or cut into thin short strips
1 leek, very thinly sliced
1 small red onion, halved and thinly sliced
1 teaspoon salt
2-3 tablespoons caster sugar
2 tablespoons cider vinegar
3-5 tablespoons white wine vinegar
Trim the kohlrabi: cut off the top and bottom of the kohlrabi (you will need a sharp knife), then peel the rest of the kohlrabi: using either a vegetable peeler, or, sharp vegetable knife. When peeled, cut into halves, then slice, and cut into thin strips.
Combine the kohlrabi strips with the carrot, red pepper, leek and red onion. Add the salt, and mix well. Set aside for about ten minutes.
Add the sugar, cider vinegar and white wine vinegar and mix well.
Chill until ready to serve.
Cooks Tip
You can keep in a sealed container in the fridge for up to a week. The vegetables wilt, and get slightly pickle-y as they sit, which makes them a delicious antipasto, or tapa, or side to a deli sandwich.
SPRING ONION TOASTED CHEESE SANDWICH
Prep time:10 minutes
Cooking time: 6 minutes
Serves 4
180g cream cheese
3-4 medium-large spring onions, thinly sliced
200g Emmenthal cheese, thinly sliced
8 slices brown bread (or 4 small rolls, cut into halves)
25g butter
With a fork or spoon lightly beat the cream cheese then mix in the spring onions and season to taste.
Spread the mixture onto the four slices of bread and top with the sliced Emmental.
Spread the top of the sandwiches with half the butter then place under a preheated grill until the cheese is melted and lightly browned in places. Turn over, spread with remaining butter and toast as before.
Cut the sandwiches into halves, sprinkle with a little more spring onion, and serve.
Cooks Tip: The spring onion cream cheese is super spooned onto a toasted bagel. Eat as is, or top with smoked salmon, or diced cucumber, tomatoes and peppers.
SAVOY CABBAGE STIR FRY, WITH CARROTS AND SHIITAKES, TORTILLA WRAP
Prep time: 20 minutes
Cooking time: 10-15 minutes
Serves 4 – 6
1 Savoy cabbage
100g fresh shiitake mushrooms
2 tablespoons toasted sesame oil
1 medium carrot, trimmed and cut into short strips
1 tablespoon chopped fresh ginger
1 teaspoon sugar
1-2 tbsp soy sauce to taste
1 x 160 pack marinated tofu pieces
4 large flour tortillas
1-2 tbsp Hoisin sauce
3-4 spring onions, trimmed and thinly sliced
Remove the core of the Savoy cabbage, then slice it fairly thinly (about 12-15 mm). Remove stems from shiitakes and slice the caps into strips. Set aside the cabbage and the mushrooms.
In a heavy pan or wok, heat 1 tablespoon of the sesame oil; when pan is hot but not smoking, add the carrot and ginger, stir fry a minute or two then add the shiitakes. Continue to stir fry another minute or two then remove from pan/wok and set aside.
Add the cabbage with the remaining sesame oil to the pan then stir fry for about 5 minutes or until the cabbage begins to wilt. Sprinkle with sugar and soy sauce to taste.
Toss together then add the reserved carrot/shiitake mixture to the cabbage with the tofu and toss it all together, cooking over medium heat for 1 – 2 minutes. Season with soy sauce to taste if needed, and pile onto a platter to serve.
Heat the tortillas according to the instructions on pack, then place each on a plate, spooning the cabbage mixture down of the centre, with a dash of hoisin and a sprinkling of spring onions on the side. Working lengthwise, so that the cabbage mixture will be enclosed in the wrap, fold over the end with the hoisin and spring onion, then work your way around the filling wrapping it as tightly as you can.
Serve right away, drizzled or dotted with extra hoisin, and sprinkled with spring onions.
Cooks Tip: The filling is mild, which makes it a great accompaniment to other dishes such as roasted meats and steamed rice, with either a dash of hoisin or spicy red chili oil.
GRIDDLED PEAR & GORGONZOLA SALAD
Prep: 15 minutes
Cook: 15 minutes
Serves 4
150g day old bread, torn into bite sized pieces
3½ tbsp olive oil
3 ripe pears (450g)
100g rocket
100g walnuts, toasted
250g radishes, sliced
2 tbsp white wine vinegar
150g Gorgonzola, diced
Preheat the oven to 200oC, gas mark 6.
Toss the bread in 1 tbsp oil and place on a baking tray, bake for 10 minutes until golden.
Meanwhile, halve the pears lengthways and remove the core, then slice and toss in ½ tbsp oil and griddle in batches for 2-3 minutes each side until golden bar marks appear, set aside.
Mix together the rocket, walnuts, croutons and radishes. Whisk the remaining oil with the vinegar, season and toss into the rocket. Divide between 4 large plates and top with the griddled pears and Gorgonzola.
Cooks tip
Use another blue cheese of your choice.
JAPANESE LIGHTLY PICKLED KOHLRABI
Prep time: 10-15 minutes
Preparation time: 1 hour plus overnight marinating
1 kohlrabi (abut 400g)
1/4- 1/2 teaspoon salt or as needed
2 tablespoons caster sugar
2 tablespoons Japanese rice vinegar
1/8 teaspoon turmeric
Optional: thinly sliced red chili
Remove the leaves and stems of the kohlrabi, then peel away its tough skin. Cut the round vegetable into quarters, then each quarter into thin slices.
Place in a bowl, toss with the salt, and leave for at least an hour.
Taste the kohlrabi; if it seems too salty, rinse with water; if it seems just salty enough for a pickle, then leave it as is.
Add the sugar, vinegar, turmeric, and chilli if using and mix well, and leave for several hours or overnight.
Cooks tip:
Delicious as a pickle-accompaniment to steamed rice and grilled meat/fish/tofu, and wonderful with burgers or fried chicken sandwiches.
ORANGE & AMARETTI TRIFLES
Prep: 20 minutes plus setting
Cook: 1-2 minutes
Serves 4
5-6 blood oranges
4 sheets leaf gelatine (7g)
75g caster sugar
400g can custard
50g Amaretti biscuits
100g mascarpone
100ml double cream
Zest 3 oranges and set aside. Juice all the oranges to give approx. 300ml, top up to 400ml with water. Soak the gelatine in cold water for 5 minutes. Place orange juice in a small saucepan with the sugar and bring to just below boiling, remove the gelatine from the water and add to the pan, stir until dissolved, stir in 2/3 of the zest. Pour into 4 glasses and allow to cool, chill in the fridge until set.
Crumble all but 3 amaretti biscuits into the custard and spoon over the jelly.
Whisk the mascarpone, cream and half the remaining zest until soft peaks and spoon on top of the custard. Garnish with remaining zest and crumbled amaretti biscuits.
Cooks tip
Replace the Amaretti biscuits with crushed ginger nuts.
Preheat the oven to 180oC, gas mark 4. Grease and line a 20 x 24cm tin with baking parchment.
Place the butter and sugar in a large bowl and whisk until pale and fluffy. Add the eggs, 1 at a time. Mix together the flour, cocoa and baking powder and fold into the butter mixture with the milk and vanilla. Spoon into the prepared tin and smooth the surface.
Slice the pear halves and place gently on top of the cake mixture, still keeping the pear shape but fanning out the slices slightly. Bake for 35-40 minutes until a skewer comes out clean.
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Sleep
Poor sleep can negatively impact our heart health, along with many other areas of our physical and mental wellbeing. Prioritising your seven to nine hours shut eye every day is one of the best things you can do to support your overall health.
During sleep, our body gets to work helping us to recover both mentally and physically, which helps us feel energised, alert, and ready for the day. Sleep isn’t something to overlook, so here are some tips for helping to improve your sleep:
Limit Caffeine
Who doesn’t love a morning cuppa? Whilst a small amount of caffeine early in the day is unlikely to impact our sleep, caffeine can stay in our blood stream for many hours after consumption. This can negatively impact the quality of our sleep and ability to fall asleep. So, say no to caffeine after lunch!
Turn off the Screens
Melatonin is our sleepy hormone, and we need to allow our body to produce lots of it to ensure a good night’s sleep.
Bright lights in our environment can reduce the production of melatonin, specifically the blue light from computer screens, tablets, and mobile phones. Try switching off screens an hour before sleep time and read a book or have a bath instead.
Spend time Outdoors
Research shows that simply being inside during the day, rather than spending time outdoors, reduces our melatonin production at night by 50%!
Grab your trainers and hit the pavement for a walk or run outdoors for at least 20 minutes every day.
Create a Routine
Humans are creatures of habit, and we thrive on routine. Creating a bedtime ritual can help signal to our bodies that it’s time for sleep.
Try to choose low stimulation activities like reading, listening to music, or even having a cup of (caffeine free!) tea such as camomile.
For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips.
Whisky is often enjoyed neat or on the rocks, but cocktails aren’t just for Gin, Rum or Vodka.
With a breadth of flavour combinations, it’s time to make Whisky the star of your cocktail bar. Even if the spirit isn’t your go-to tipple, there are plenty of flavours to explore that will tickle your taste buds.
As you raise a toast to Robert Burns, you want to honour him with the good stuff. The team at drinks retailer Bottle Club have compiled their mostpopular scotch whisky cocktails, along with recipes for you to try at home.
Popular Scotch Whisky Cocktails:
Robert Burns Cocktail
The Robert Burns is one of the classic cocktails that pays tribute to another of Scotland’s finest exports.
The drink itself is a delightful, sophisticated mix that builds on the scotch-vermouth combination of Rob Roy. The addition of absinthe brings in a nice contrasting flavour, though be sure to keep this accent to a dash, as it can easily overpower the drink.
If absinthe is a bit too much for your taste, there is a variation called the Bobby Burns which omits absinthe for Bénédictine.
It is a Scottish tradition to celebrate the poet Burns’ birthday on January 25th of each year, and whether this drink was named for him or not, it is a fantastic choice for the evening’s libation.
Ingredients- 1 serving
60ml Scotch Whisky
20 mlSweet Vermouth
Dash Orange Bitters
Dash Absinthe
Method:
Add ingredients into a mixing glass with ice, then stir well and strain into a tumbler. Ice and orange twist optional. If you do not have absinthe, try an anise-flavoured liqueur as a substitute.
Rusty Nail Cocktail
The Rusty Nail is the ultimate Scotch cocktail. It’s a very simple mix of scotch and Drambuie that is served on the rocks. This is designed to be a sophisticated, slow-sipping drink, and it’s excellent after dinner.
Feel free to switch from blended to single malts and explore various brands, choosing a variety that is as top-shelf as you wish. You may also want to adjust the ratio of the two spirits to fit your taste, as well as the type of whisky you’re pouring at the moment.
Ingredients- 1 serving
45 ml Scotch Whisky
20 ml Drambuie
Method:
Simply combine the liquids into a mixing glass and stir well before pouring over ice into a tumbler.
The Rob Roy
The Rob Roy cocktail was named after an operetta that narrated the story of a great Scottish folk hero who supported the poor.
Image: Pexels
A Scotch version of the classic Manhattan cocktail, a Rob Roy replaces bourbon or rye whisky with Scotch. The Rob Roy ingredients are also similar to that of a classic Old Fashioned, but the Rob Roy recipe uses sweet vermouth instead of sugar syrup for a richer flavour.
Best served by putting the cocktail glass in the freezer to ensure the Rob Roy stays cold, as the drink is served without ice. Stirring a Rob Roy cocktail rather than shaking is critical in delicate cocktails with few ingredients, so not to over dilute the drink.
Ingredients- 1 serving
60ml Scotch Whisky
25ml Sweet Vermouth
Dash Angostura Bitters
Cherry (Garnish)
Method:
Combine all ingredients into a mixing glass with ice (minus the garnish) and stir well before straining into a cold Nick and Nora or Martini glass. Garnish with a cherry.
Hot Toddy
A good Toddy has been said to jump-start mornings, cure colds and play furnace on a frigid evening. Many people believe that its first use was as a medicinal aid, as liquor was known to numb pain, while citrus and sugar (or honey) could soothe a sore throat.
Image: Millennial Magazine
This recipe comes from San Francisco bartender Jacques Bezuidenhout and features whiskey, hot water, demerara sugar and a clove-studded lemon peel. Fortunately, the Toddy is very easy to make.
Grab your favourite mug, and heat it with some boiling water, similar to how you chill a Martini glass. After a minute or two, throw away the water, and build your drink in the same mug by combining your spirit with sugar and more hot water.
Ingredients- 1 serving
4 Cloves
1 Lemon Peel
2 TSP Demerara Sugar
¼ Ounce / 8ml Lemon Juice
2 Ounces / 60ml Whisky
Method:
Grab your favourite mug and heat it with some boiling water. After a minute or two, throw away the water and build your drink in the same mug by combining your spirit with sugar, lemon juice and peel, cloves and more hot water.
Ruby Queen
The Ruby Queen recipe was developed by Rob Krueger of Extra Fancy in New York City.
Though it is filled with a couple of unusual ingredients, the Ruby Queen is quite easy to mix up. You will need to prepare or acquire fresh beet juice and take a few minutes to make a fresh honey syrup.
Image: Pinterest
It’s a surprise when you taste just how well scotch works against this sweetened vegetable profile, whilst most of us will prefer a more neutral spirit for such a distinct flavour like beets, the whisky adds a depth that vodka and gin cannot.
Simply pour and shake like any other drink and you will have a savoury drink that will rival any Bloody Mary.
Ingredients- 1 serving
1 ½ Ounces / 45ml Scotch Whisky
1 Ounce / 30ml Fresh Red Beetroot Juice
¾ Ounce / 25ml Honey Syrup
¾ Ounce / 25ml Fresh Lemon Juice
Fresh Dill or Tarragon (Garnish)
Lemon Twist (Garnish)
Method:
Combine everything except the garnish into a shaker with ice, shake for 30 seconds, then strain and pour into all tall, high-ball style glass. pour and shake like any other drink and you will have a savoury drink that will rival any Bloody Mary.
Burns Night Recipes
Cranachan
Scotland has a wonderful relationship with desserts and none more so, or more traditional, than with Scottish cranachan. A cranachan is a very quick, easy recipe that includes oats, raspberries, cream, malt whisky, and honey; the ingredients are then layered for a pretty presentation. It’s a festive sweet that is perfect to round off a Burns’ Night supper beautifully.
8 ounces/250 grams fresh raspberries (Scottish if possible), divided
1 pint /475 ml double cream
3 tablespoons malt whisky (good quality)
Optional: 1 tablespoon honey or Scottish honey (plus more for serving)
Method:
Gather the ingredients and heat a large, heavy-bottomed frying pan until hot. Add the oats and, while stirring, toast until they have a light, nutty smell and are only just beginning to change colour.
Once toasted remove from the pan. Crush your raspberries in a food processor or using a fork, then in a separate bowl whip the cream along with the whisky and fold in the honey and the oats.
To finish, layer the dessert into either a large glass trifle bowl or individual serving glasses, starting with either a layer of the cream or raspberries and finishing with a layer of the cream.
NOTE: Many recipes suggest a malt Whisky, and good quality – a few recipes have specifically specified Glenfiddich or Glenlivet.
Tips for cooking with whisky: “Many chefs compare using whisky to using salt, as it brings out the flavor of the food. During cooking, the evaporation of the alcohol concentrates the barley malt and then caramelizes sugars in the spirit”
Whisky Sauce
Whisky sauce for haggis. It’s a no-brainer, right? Two of Scotland’s finest products paired together in a delicious meal! Of course, this whisky sauce can also be a great accompaniment to other meats like steak or chicken, or even a nut roast.
Ingredients- 2 servings
3-4 Tbsp Whisky
100ml Double Cream
50ml Stock
Knob of Butter
1 Tsp Dijon Mustard
Method:
-Heat the fry pan/pot to medium and add the knob of butter and melt and add 3 tbsp of your choice of whisky then light the whisky with the lighter and allow it to burn off the alcohol. This makes the sauce less bitter.
– Add the cream, stock, and mustard to the pan once the flame is out. Allow to thicken and reduce while continuing to stir then add salt and pepper to taste
-If you would like a stronger whisky taste then you can add another tablespoon of whisky at the end too.
Tips for cooking with whisky: “If you’re going to cook with whisky, always use a good quality bottle. You won’t need to use much and it will make all the difference”
Whisky-Cured Salmon
For those growing up in Scotland, long summer days are often spent fishing salmon in the fast-running local rivers. Whisky-cured salmon is a Scottish favourite, served on a large wooden board with a range of accompaniments: oatcakes, thinly sliced pumpernickel bread, small bowls of assorted homemade pickles, crème fraîche, and lots of lemon wedges.
Ingredients- 8 servings
1 Two Pound Wild Salmon Fillet (Boned, Skin On)
1 Cup Coarse Sea Salt
½ Cup Dark Brown Sugar
2 Tbsp Black Peppercorns (Crushed)
2 Tbsp Juniper Berries
½ Cup of Whisky
2 Bunches of Dill
Method:
Line a baking tray and rinse the salmon under cold water and pat dry. In a bowl, mix together the salt, sugar, peppercorns, and juniper berries. Sprinkle half the salt mixture onto the zprepared baking sheet and spread one bunch of dill on top.
Lay the salmon skin-side down on the dill and drizzle with the whisky. Cover with the remaining dill, and top with the rest of the salt mixture.
Wrap the salmon in a tight plastic wrap and refrigerate for 48 hours.
When ready to serve, remove the plastic wrap from the salmon. Using the back of a knife scrape the cure mixture off the fish and lay on a large wooden board. To serve, thinly slice the salmon into diagonal strips leaving the skin behind.
Tips for cooking with whisky: “The flavours of a single malt Scotch whisky, for example, are derived from malted barley fermentation, the distillation process and maturation in oak casks over several years, which makes it ideal to boost a wide variety of flavours in foods”
Action for Sugar holds a national Sugar Awareness Week each year, highlighting the dangers associated with too much sugar in the diet and this year is held between 8th-14th November 2021.
Here are some healthy heart tips to ensure you are keeping an eye on your sugar intake.
Sugar Recommendations
Consuming too much sugar in your diet can lead to weight gain and becoming overweight or obese.
‘Free sugars’ are sugars that are added to foods as a flavour enhancement or to act as a preservative (increasing shelf-life of products). This is the type of sugars that adults and children in the UK need to cut down on.
The government recommends that free sugars should not make up more than 5% of the energy you get from food and drink each day.
This means:
Age
Maximum free sugar/day
4 – 6 years
19g
7 – 10 years
24g
Adults
30g
Tips to reduce sugar intake
Choose products that are labelled ‘no added sugar’ or ‘no sugars’.
Reduce consumption of sweets treats such as cakes, biscuits, and sweets.
Swap out canned fruit in syrup for fresh fruit.
Switch sugary breakfast cereals for unsweetened cereal and add fresh fruit for sweetness.
Swap sugary drinks for water, sugar-free or diet alternatives.
Limit fruit juices and smoothies to 150ml a day.
Cut down on sugar in hot drinks or try adding sweetener instead.
Checking Labels
Nutritional labels can help you reduce your intake of free sugars.
The “of which sugars” figure on the nutrition labels (part of the carbohydrate information) will help you understand the amount of sugar. Labels on the front of the packaging use a traffic light system to distinguish the amount of sugar in a product:
– Red = high (more than 22.5g of total sugars per 100g) – Amber = medium (more than 5g but less than or equal to 22.5g of sugars per 100g) – Green = low (less than or equal to 5g of sugar per 100g).
Ingredient list:
Watch out for these names which may suggest there are added free sugars: • Glucose • Xylose • Treacle • Honey • Dextrose • Sucrose • Sugar (palm, raw, beet, brown) • Cane juice • Fructose
Being aware of the amount of sugar in different foods & drinks and following these healthy tips can reduce your sugar intake and consequently, lower your risk of developing health complications such as heart disease!
To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website:
Culinary Dreams or Kitchen Nightmares: Can Brits cook from memory?
Over 40% of Brits say that they can cook more than 10 meals without looking at a recipe
Women triumph over men, with half of the UK’s female population able to cook more than 10 recipes without consulting a cookbook, compared with just 35% of men
4% of Brits – over 2.7 million residents – say that would be unable to cook any meals from memory
Almost half of the nation’s adults could cook more than a week’s worth of dinners from memory, a recent study shows.
Analysing data drawn from YouGov, online kitchen equipment retailer Maxima Kitchen Equipment identified that 43% of Brits – over 29 million adults – felt confident that they could cook ten or more meals from memory, without consulting a recipe.
It was also revealed that women are far more confident in their culinary skills, with half of the UK’s female population able to cook more than 10 recipes from memory, compared with just 35% of men able to stake a similar claim.
Age and experience play a large role in one’s ability to cook from memory. Young adults aged 18-24 show the weakest culinary prowess, with a majority of 27% saying that they would only be able to cook a total of 1-3 dishes without looking at a recipe.
Ages 25 and upward gain the most confidence in their cookery skills, with each age category thereon sharing a majority leaning towards being able to cook 10+ meals without written prompts.
The strongest group of cooks are those aged 50-65, of which 56% claim to be able to cook a variety of meals from memory.
Around 2.7 million UK residents – 4% of the population – say that would be unable to cook any meals from memory.
How many meals could you comfortably prepare without consulting a recipe? (UK)
All
Male
Female
18-24
25-49
50-65
65+
None
4%
6%
2%
7%
5%
3%
3%
Around 1-3
14%
17%
10%
27%
15%
9%
10%
Around 4-6
18%
19%
17%
23%
20%
14%
14%
Around 7-9
13%
13%
14%
11%
14%
12%
15%
More than 10
43%
35%
51%
23%
36%
56%
52%
Analysing further data, Maxima Kitchen Equipment found that Brits hold a slight edge over our American cousins when it comes to feeding ourselves, our friends and our families.
Despite a larger population, only 39% of US residents feel confident in their ability to prepare ten or more meals from memory. A larger portion – 36% of young Americans aged 18-24 – feel that they would only be able to create 1-3 meals without consulting a recipe.
Over 19 million American adults – a total of 6% of the population – claim that they would be unable to prepare any meals from memory.
How many meals could you comfortably prepare without consulting a recipe? (USA)
All
Male
Female
18-24
25-34
35-44
45-54
55+
None
6%
8%
5%
8%
8%
7%
7%
5%
Around 1-3
19%
22%
16%
36%
27%
21%
11%
12%
Around 4-6
21%
24%
18%
31%
28%
20%
18%
15%
Around 7-9
10%
10%
31%
6%
11%
11%
13%
9%
More than 10
39%
31%
46%
14%
22%
36%
47%
54%
Commenting on the findings, a spokesperson of Maxima Kitchen Equipment said: “It is interesting to see the disparity among age groups when it comes to cooking from memory.
“With countless recipes and cooking videos readily accessible at the touch of a smartphone’s screen, it stands to reason that younger generations would not need to actively “store” recipes in their memories.”
The research was carried out by Maxima Kitchen Equipment, which has more than 40 years of experience in the supply and maintenance of professional kitchen equipment.
