Week 4
Heart healthy dinners. It’s a wrap, or is it?
Drum roll please: you’re at the finish line! But, don’t stop now: everything you have learned over the last four weeks helps to set you up for a lifetime of heart healthy cooking.
We haven’t skimped on the flavours in the last week: check out Mexican chicken or vegetarian stir fry just for starters. This week you’ll also enjoy flavours from Australia, Italy, Greece and more. Your menu is boasting soup, nachos, cannelloni... Yum!
Your week at a glance
Vegieful beef rissoles with sweet potato mash
Minestrone and Quinoa soup
One pan Mexican chicken
Colourful vegetarian stir fry
Fish fingers with sweet potato wedges
Greek style nachos
Spinach Lentil and ricotta cannelloni
Your dinners
Day 1
Vegieful beef rissoles with sweet potato mash
Shh! Keep the veggies secret in these delicious, family favourite rissoles.
Recipe highlights
- Do the mash in a different, delicious way; this sweet potato mash uses milk, instead of butter and cream, to cut down on unhealthy saturated fats.
- Enjoy plenty of vegetables with 4 serves in this meal.
Day 2
Minestrone and Quinoa soup
This hearty, comforting soup is also packed full of vegetables. Good food that's also good for you.
Recipe highlights
- Enjoy a soup every week, even if it’s not winter this traditional soup is a great way to boost vegetables and legumes in your diet.
- Use low salt stock to protect your heart. Make your own stock by following this Heart Foundation recipe.
- Wholegrains like quinoa are great for your heart and help to make this soup a complete, satisfying meal.
Day 3
One pan Mexican chicken with tortilla crisps
Save time and dirty dishes with this easy one-pan recipe.
Recipe highlights
- Skip the salt and boost the flavour with no added salt canned tomatoes and delicious dried herbs.
- Swap salty, fatty corn chips for these easy to make tortilla crisps. Take wholegrain tortillas and lightly spray with olive oil. Then bake for 5 minutes.
- Top up the protein with no added salt canned black beans and add an extra boost of traditional flavour.
Day 4
Colourful vegetarian stir fry
Colourful vegetables are sautéed then mixed with a deliciously simple asian-inspired sauce.
Recipe highlights
- Thick, delicious hokkien noodles are made from wheat and egg. They have a low GI, keeping you fuller for longer.
- Enjoy heart healthy tofu as part of the traditional Asian flavours. Tofu is a perfect protein alternative to meat.
- Skip the salt and boost crunch with unsalted cashews and sesame seeds. Best of all, these foods are full of healthy fats.
Day 5
Fish fingers with sweet potato wedges
An Aussie favourite - this heart-healthy version is sure to be a hit with the family.
Recipe highlights
- Give crumbs a boost with quinoa or rolled oats to boost heart healthy wholegrains and fibre in this meal.
- A healthier tartare sauce with yoghurt, shallots, gherkins, parsley and lemon juice. This sauce is easy to make and delicious!
Day 6
Day 7
Spinach Lentil and ricotta cannelloni
Lentils are a healthy and budget-friendly alternative to meat. They are the perfect mince substitute in this tasty vegetarian cannelloni.
Recipe highlights
- Enjoy delicious, crumbly ricotta this soft cheese is naturally low in fat, but full of flavour. Plus, it adds creaminess to this pasta dish.
- Save time with healthy frozen spinach Keep this frozen veggie in the freezer so you can quickly add to your favourite dishes.
- Cannelloni tubes filled with spinach, lentil and ricotta cheese are simply delicious!
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Last updated09 October 2020