Week 3
Congratulations, you’ve made it to Week 3!
We hope you have found some new favourite recipes to add to your dinner rotation.
This week you’ll discover new recipes to boost your fish intake as well as other delicious one pan meals and bowls!
Your weekly goals
- Cook a fish-based meal and boost your healthy fats intake: Try our Salmon Caprese bake, a simple step-by-step recipe, or our budget-friendly Tuna Mornay bake made with kitchen staples like canned tuna, frozen vegetables, and wholemeal pasta. For more ideas, see our Omega-3 recipe eBook and Boosting healthy fats resource.
- Explore protein variety: Use the heart-healthy protein scale to include a range of protein sources in your meals. Watch our short videos for steps to make your own versions of a heart-healthy stir-fry, salad or sandwich.
- Review food storage practices: Check out our Storing food safely resource for tips.
So what's for dinner?
One pot veggie mac 'n' cheese (For two)
Recipe highlights
- A one pot, quick and easy meal, using budget-friendly ingredients like pumpkin, zucchini and wholemeal pasta.
- Using reduced-fat milk and cheese helps keep the saturated fat content lower compared to traditional, or store brought mac and cheese kits.
- For a shortcut, buy packaged diced pumpkin from the fresh fruit and vegetable section in major supermarkets.
- Serve with a crisp garden salad on the side for extra veggies.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
One pan salmon caprese bake
Recipe highlights
- A simple, colourful dish packed with flavour using balsamic glaze and fresh basil.
- One pan meal for fuss free cooking – simplifies meal prep, saves time and clean up!
- Healthy fat sources from olive oil and salmon promote heart health.
- No-added-salt canned butter beans provide added fibre, helping to slow down digestion and provide a feeling of fullness.
Satay chicken stir-fry
Recipe highlights
- 100% no-added-salt peanut butter adds healthy fats, particularly monounsaturated fats that are good for heart health.
- Brown rice vermicelli (or soba noodles/brown rice alternative options) contains wholegrains, which are high in fibre. The fibre in wholegrains can help to reduce LDL-cholesterol.
- For a shortcut, replace chicken breast with chicken breast stir-fry strips.
- Peanut butter is a source of heart-healthy fats. Choose peanut butter made from 100% peanuts with no added sugar and no added salt.
- Using reduced-salt soy sauce and lime juice helps to add flavour while keeping sodium levels lower.
Roasted veggie pesto penne
Recipe highlights
- 100% no-added-salt peanut butter adds healthy fats, particularly monounsaturated fats that are good for heart health.
- Brown rice vermicelli (or soba noodles/brown rice alternative options) contains wholegrains, which are high in fibre. The fibre in wholegrains can help to reduce LDL-cholesterol.
- For a shortcut, replace chicken breast with chicken breast stir-fry strips.
- Peanut butter is a source of heart-healthy fats. Choose peanut butter made from 100% peanuts with no added sugar and no added salt.
- Using reduced-salt soy sauce and lime juice helps to add flavour while keeping sodium levels lower.
Ranch burger bowl
Recipe highlights
- Suitable for varied cooking skill levels.
- Uses everyday items like mince, fresh vegetables, and pantry staples.
- Extra lean beef mince and ricotta and pesto combined to reduced unhealthy saturated fats but still retain a moist burger patty.
- Hamburger patties can be made 1 day ahead. Keep covered in the fridge until ready to cook.
- Check labels on pesto and choose the brand lowest in sodium.
Thai fish larb with noodles
Recipe highlights
- This recipe works well with either fresh or frozen fish fillets. Fish is a valuable source of omega-3 for heart health. Aim for 2-3 serves of fish per week.
- Brown rice vermicelli noodles are higher in fibre and have a lower glycaemic index compared to regular white rice noodles, helping you feel satisfied for longer.
- Thai basil can be replaced with regular basil or mint.
- You can prepare fish larb, noodles and dressing several hours ahead. Keep refrigerated in separate containers until ready to serve. Serve chilled.
Moroccan nourish bowls
Recipe highlights
- To reduce the prep time, roast sweet potato, chickpeas and pepitas, and cook quinoa in advance.
- Check labels on hummus and choose the brand lowest in sodium per 100g.
- Quinoa can be replaced with alternative wholegrains like brown rice if preferred.
- Alternative use for lunch box prep – just add avocado before serving.
- Harissa is a North African spice and herb blend. It is available from the spice section in supermarkets and fruit and vegetable stores. Alternatively, you can make a similar version by mixing smoked paprika, chilli powder and cumin.
- You’ll need ½ x 400g can no-added-salt chick peas for this recipe. Refrigerate the remaining chick peas in a container for up to 3 days. Use them up in salads, stir-fries, curries or casseroles.
So what's for dinner?
Cheesy Mexican vegetable pie
Recipe highlights
- Mountain bread wraps are used instead of a pastry base. They are available from the bakery section in supermarkets.
- Mexican chilli powder blend is a mix of paprika, chilli, cumin, oregano, pepper and garlic. It’s less spicy than regular chilli powder.
- Uses kitchen pantry staples like no-added-salt canned three-bean mix and vegetables as main ingredients.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
One pan salmon caprese bake
Recipe highlights
- A simple, colourful dish packed with flavour using balsamic glaze and fresh basil.
- One pan meal for fuss free cooking – simplifies meal prep, saves time and clean up!
- Healthy fat sources from olive oil and salmon promote heart health.
- No-added-salt canned butter beans provide added fibre, helping to slow down digestion and provide a feeling of fullness.
Satay chicken stir-fry
Recipe highlights
- 100% no-added-salt peanut butter adds healthy fats, particularly monounsaturated fats that are good for heart health.
- Brown rice vermicelli (or soba noodles/brown rice alternatives) contains wholegrains, which are high in fibre. The fibre in wholegrains can help to reduce "bad" LDL-cholesterol.
- For a shortcut, replace chicken breast with chicken breast stir-fry strips.
Tuna mornay bake
Recipe highlights
- This recipe can be prepared ahead of time – keep covered in refrigerator. Allow extra 10-15 min cooking time to cook straight from refrigerator.
- Wholemeal pasta and wholegrain bread topping help boost fibre – beneficial to help reduce cholesterol levels.
- Canned tuna is a pantry staple that provides a good source of healthy omega-3 fats.
- Frozen peas and corn – great vegetable freezer staples to easily boost daily vegetable intake.
Tikka meatball curry
Recipe highlights
- When buying curry paste, check the labels and choose the one lowest in sodium per 100g.
- Use light and creamy evaporated milk instead of traditional coconut cream, which is higher in saturated fat.
- Frozen peas can be replaced with frozen mixed vegetables or any veggies you have on hand.
- Microwavable brown rice is a quick and easy way to add wholegrains to a dish, especially when you’re short on time.
One pan gnocchi bolognese
Recipe highlights
- Uses budget-friendly kitchen and pantry staples like onion, garlic, canned no-added-salt tomatoes, dried herbs, and lentils.
- Transfer any leftovers to containers and refrigerate for up to 3 days or freeze to keep longer.
- Check gnocchi labels and choose the brand lowest in sodium.
- If you have heart disease or high cholesterol, choose reduced-fat dairy.
Moroccan nourish bowls
Recipe highlights
- To reduce the prep time, roast sweet potato, chickpeas and pepitas, and cook quinoa in advance.
- Check labels on hummus and choose the brand lowest in sodium per 100g.
- Quinoa can be replaced with alternative wholegrains like brown rice if preferred.
- Alternative use for lunch box prep – just add avocado before serving.
How to make a heart-healthy stir-fry
Explore the elements that make up a heart-healthy stir-fry to help you make your own version!
How to make a heart-healthy salad
Explore the elements that make up a heart-healthy salad to help you make your own version!
How to make a heart-healthy sandwich
Explore the elements that make up a heart-healthy sandwich to help you make your own version!
Eating healthy proteins from plant and animal sources as part of a balanced eating pattern can help lower your risk of heart disease. When choosing protein foods, include a variety of sources.
The best protein foods for heart health are fish and seafood and plant-based proteins like beans, lentils, and chick peas. Eggs and chicken have a neutral impact on heart health and can also be included in a heart-healthy eating pattern.
Some proteins can be harmful to heart health: limit lean red meat to 1—3 times per week and avoid eating processed meats like ham, bacon and sausages.
This week's healthy eating tips
Set yourself up for success in the kitchen!
Plan: discover heart-healthy proteins to add to your meals
- Choose a fish-based meal to cook this week, like Salmon Caprese bake or Tuna Mornay bake, to boost your intake of healthy protein.
- Explore the heart-healthy protein scale and plan meals featuring a variety of protein sources.
- Review our Omega-3 recipe eBook and Boosting healthy fats resource for recipe ideas.
Shop: budget-friendly ingredients to boost your protein intake
- Add ingredients for your chosen fish-based meal/s to your shopping list, such as canned tuna, frozen vegetables, wholemeal pasta, or fresh salmon.
- Revisit our budget-friendly shopping resource for tips on how to get the best heart-healthy groceries on a budget.
- Look out for ‘specials’ and ‘sales’ on food storage essentials like airtight containers to maintain food safety and freshness.
Food prep: cook, customise, and store meals with confidence
- Follow our step-by-step visual guide for Salmon Caprese bake for an easy, nutritious meal.
- Watch our quick videos to preparing heart-healthy stir-fries, salads, or sandwiches featuring a range of proteins so you can customise and make your own!
- Organise your fridge and pantry using tips from our Storing food safely resource to ensure optimal storage and reduce waste, plus keep your food safe.