Week 3
Congratulations chef! You’re halfway through.
We hope you’ve enjoyed plenty of delicious dishes so far. Remember, with every flavour-packed meal, you’re doing wonders for your heart, too.
This week, you’ll be enjoying the tastes of Italy, Malaysia, Greece, Mexico, Asia and more. You’ll discover recipes for comforting bakes, fresh stir-frys, one-pan roasts and bowl foods. Doesn’t that sound yum?
Your week at a glance
Soba noodle and tofu stir fry
Fish tacos with tomato and jalapeno salsa
Cajun beef poke bowl
Tuna mornay bake
One pan Italian chicken roast
Mexican pumpkin and bean sloppy joes
Satay chicken noodle salad
Your dinners
Day 1
Soba noodle and tofu stir fry
It doesn't get much simpler than this soba noodle and tofu stir fry recipe! A perfect way to use up some leftover veggies.
Recipe highlights
- Cook with sesame oil and get the benefit of traditional flavours with heart-healthy fats and protein.
- Go meat-free with firm tofu, a healthy protein made from soy milk.
- Add texture and traditional flavour with sesame seeds, which also contain healthy unsaturated fats.
- Save time with frozen vegetables. Go with a pack that boasts variety and colour.
Day 2
Fish tacos with tomato & jalapeno salsa
Trying to get the family to eat more seafood? Serve up these fish tacos and all those beneficial omega-3s will be gobbled up, no question.
Recipe highlights
- Packed with omega-3s, fish is fantastic for your heart health. Eating fish is consistently links with lower rates of heart disease and stroke, so aim to eat 2-3 serves a week.
- Go a little Greek with added yoghurt. Use for the base of a creamy dressing to replace traditional sour cream. Plus, yoghurt will take the edge off the jalapeno salsa!
- Use the feta sparingly to add to the authentic flavour. Just remember that feta cheese is high in salt.
Day 3
Cajun beef poke bowl
These poke bowls taste out of this world! They are easy to prepare and you can swap other veggies for the ones listed.
Recipe highlights
- Go green with a bit of crunch with broccoli, a versatile vegetable that’s high in nutrients and fibre. Broccoli can be eaten raw, stir fried, steamed or roasted.
- Use unsalted pecan nuts for crunch and texture. These nuts are also high in monounsaturated and polyunsaturated fats, helping you to get to a balance of heart healthy fats in your diet.
- Swap mayonnaise dressing for buttermilk. Blend buttermilk with coriander, shallots, mustard and lime juice.
- Save time with corn that’s frozen or use canned corn; just be sure there’s no added salt.
- Stay full for longer with a blend of brown rice and quinoa. Or, you can swap for another wholegrain: choose barley, freekeh or quinoa.
Day 4
Tuna mornay bake
A cheesy tuna mornay with peas and corn for extra flavour. A great quick dinner that has everything in one dish.
Recipe highlights
- Splash out on tinned tuna, which is a great source of heart healthy omega-3s. Choose tuna tinned in oil or springwater.
- Wholemeal pasta boosts your fibre intake and helps to make this meal even more satisfying.
- Add a crunch, nutty flavour with pepitas, better known as pumpkin seeds.
- Mix parmesan cheese with reduced fat milk for that traditional creaminess in a mornay dish.
Day 5
One pan Italian chicken roast
This tasty one pan dish features classic Italian ingredients and is a quick dinner you can pull together any night of the week.
Recipe highlights
- Skip the salt and enjoy Italian herbs. Every pantry needs a jar of Italian herbs on hand; they’re perfect for a fresh flavour boost!
- Boost fibre and wholegrains with wholemeal cous cous (perfect for soaking up sauce!)
- Add authentic Mediterranean flavours thanks to olives (they’re also a source of healthy fats!). Just use in small amounts to skip on too much salt.
Day 6
Mexican pumpkin and bean sloppy joes
This recipe is full of veggies and South American flavour! Save time by buying pre-cut fresh pumpkin.
Recipe highlights
- Add pine nuts for crunch and heart healthy polyunsaturated and monounsaturated fats.
- Add to the authentic flavour with avocado and lime juice for added monounsaturated fat that’s great for your heart.
Day 7
Satay chicken noodle salad
Create a delicious Sunday night meal in just 30 minutes.
Recipe highlights
- Rice noodles twist through this family favourite classic that’s packed with healthy protein and vegetables. Swap for wholegrain noodles to boost your daily intake.
- Crunch through snow peas to boost your vegetable and fibre intake. Enjoy raw, steamed or stir fried.
- Fresh flavours and colours from radish and coriander adds texture and helps to boost the taste without added salt.
- Toss in texture with unsalted peanuts to add healthy fats and protein.
Last updated09 October 2020