Week 3
7 days. 7 dinners. Let's get cooking.
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Your week at a glance
Chilli Basil Chicken Stir fry
Ditch the takeaway and whip up this zingy chicken stir-fry. A healthy, quick and easy to master dish.
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Recipe highlights
- Unsalted roasted cashews provide a rich source of healthy fats.
- Brown rice vermicelli gives a variation to your wholegrain intake. The type of fibre found in wholegrains can help reduce bad cholesterol.
- Chicken can be replaced with an alternative heart healthy protein. For a vegetarian option replace chicken with firm tofu.
Hearty Vegetable and Lentil Soup with Parmesan Toasts
This filling and nutricious soup is perfect for lunch the next day.
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Recipe highlights
- Lentil soup mix offers a variety of legumes which are one of the most beneficial sources of protein for heart health.
- Legumes contain soluble fibre, healthy fats and a low glycaemic index (GI) – keeping you fuller for longer.
- This recipe gives each person 4 ½ of their 5 recommended daily serves of vegetables.
One Pan Pumpkin Chicken Gnocchi
This mouthwatering meal is ready in less than 30 minutes.
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Recipe highlights
- Light and creamy evaporated milk provides a delicious creamy texture and is a healthy alternative to cream.
- Boost your vegetable intake by throwing in your favourite frozen vegetable mix or spinach leaves.
- We’ve used packet pumpkin gnocchi to help speed up food prep. Check labels and choose a brand with the lowest sodium value per 100g.
- This recipe requires some pantry basics like olive oil, ground pepper and basil.
Fish Sanganaki (Greek Style Fish)
This mouthwatering meal is ready in less than 30 minutes.
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Recipe highlights
- This recipe uses elements of a sofrito (a basic tomato sauce made with tomato, olive oil and garlic) as a flavour base. It has been linked to heart health benefits.
- If you don’t have feta, try adding grated parmesan.
- If you have higher kilojoule requirements than the average Australian you can serve this with extra wholegrain bread or add roasted vegetables to bulk up the side salad.
- If you’ve reached the end of the day and haven’t enjoyed your serve of nuts, you can top with a sprinkle of pine nuts or slivered almonds.
Massaman Sweet Potato Curry
Try our easy to follow vegetarian Massaman curry recipe
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Recipe highlights
- Microwavable brown rice is a quick and easy way to add wholegrains to a dish when you’re short on time.
- Sweet potato has a low glycaemic index (GI) and will help slow down your digestion rate.
- We’ve swapped out the traditional coconut cream, which is high in saturated fat, for light and creamy evaporated milk.
Mexican Bean and Beef Pies
A traditional beef pie with a delicious Mexican twist. Enjoy these pies for lunch or dinner!
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Recipe highlights
- Filo pastry replaces traditional puff pastry which is high in saturated fat.
- We’ve also swapped melted butter with olive oil spray to make sure you can still achieve that crisp topping.
- Red kidney beans are a versatile legume which add protein and boost the amount of vegetables in the dish bringing the total to 4 ½ serves per person.
- For some added fresh flavours and a boost of heart healthy fats, we’ve used an easy delicious topping of avocado, tomato, coriander and lime juice.
Vegetable Frittata
A vegetable frittata is close to the perfect meal! It's loaded with veggies, protein and healthy fats.
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Recipe highlights
- Eggs are an easy and nutritious ingredient to help you meet your suggested daily protein intake.
- The recipe will work well with any vegetable selection and can be flavoured with an alternative herb rather than mint.
- Broad beans add fibre and help to balance the meal.
- This recipe can be made ahead or frozen.
Support us and help save Australian hearts
Support us and help save Australian hearts
Support us and help save Australian hearts
Join the fight against Australia’s biggest killer by supporting the Heart Foundation. ...
Support and resources for health care professionals
Support and resources for health care professionals
Support and resources for health care professionals
Our range of clinical and patient support resources are available for you to use in your daily practice....
MyMarathon
MyMarathon
MyMarathon
The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....
Clinical Guidelines
Clinical Guidelines
Clinical Guidelines
Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...
Help make heart disease history!
Help make heart disease history!
Help make heart disease history!
48 Australians die from heart disease every day. You can help save lives....
Are you at risk of heart disease?
Are you at risk of heart disease?
Are you at risk of heart disease?
There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...
Fundraise to save Australian hearts
Fundraise to save Australian hearts
Fundraise to save Australian hearts
Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...
Physical activity in the workplace
Physical activity in the workplace
Physical activity in the workplace
Resources to help you create a more physically active workplace....
What's your BMI?
What's your BMI?
What's your BMI?
Are you within a healthy weight range for your height?...
Cardiac rehabilitation information for health professionals
Cardiac rehabilitation information for health professionals
Useful cardiac rehabilitation resources for health professionals....
Help others in need through a gift in your Will
Help others in need through a gift in your Will
Help others in need through a gift in your Will
Ian “did not hesitate” to leave 100% of his estate to the Heart Foundation....
Spontaneous Coronary Artery Dissection (SCAD)
Spontaneous Coronary Artery Dissection (SCAD)
Clinical information and links to SCAD resources....
How a pacemaker at 34 saved my life
How a pacemaker at 34 saved my life
How a pacemaker at 34 saved my life
Kim shares the emotional and physical upheaval experienced on her journey to diagnosis and recovery....
Peter is breathing easy again after heart valve surgery
Peter is breathing easy again after heart valve surgery
Peter is breathing easy again after heart valve surgery
Peter has lived with a rare heart condition since he was 14, but hadn’t given it too much thought until his 30s....
Is salt bad for your heart?
Is salt bad for your heart?
Is salt bad for your heart?
Most Australians are eating more than the recommended amounts and this can cause health problems....
Hypertension clinical information and guidelines
Hypertension clinical information and guidelines
Clinical information for diagnosis and management of hypertension....
Key Statistics: Cardiovascular Disease
Key Statistics: Cardiovascular Disease
Key data and statistics about CVD....
State based advocacy
State based advocacy
State based advocacy activity supporting local communities...
What is heart disease?
What is heart disease?
What is heart disease?
Heart disease is the broad term for conditions that affect the structure and function of the heart muscle. ...
The Heart Foundation Community
The Heart Foundation Community
The Heart Foundation Community
We need your opinion, experience and skills to help us improve the heart health of all Australians. ...
Kids recipes
Kids recipes
Kids recipes
Find heart healthy kids recipes...
Nutrition after a heart attack
Nutrition after a heart attack
Nutrition after a heart attack
Discover key information on heart-healthy eating and drinking....
About the Lighthouse Hospital Project
About the Lighthouse Hospital Project
Heart disease is the number one cause of death in Australia, but the burden of disease disproportionately affects Aboriginal and Torres Strait Islander peoples....
Fruit, vegetables and heart health
Fruit, vegetables and heart health
Fruit, vegetables and heart health
How to boost your fruit and vegetable intake to help protect your heart. ...
Philanthropic investments
Philanthropic investments
Philanthropic investments
Making philanthropic investments through the Heart Foundation can transform Australians’ health. ...
Heart conditions in women
Heart conditions in women
Heart conditions in women
Like men, women can be diagnosed with a range of heart conditions....
Dairy and your heart health
Dairy and your heart health
Dairy and your heart health
Not all dairy products are equal. Discover different types of dairy foods and their impact on heart health....
Maryanne was shocked to find she had a hidden heart problem
Maryanne was shocked to find she had a hidden heart problem
Maryanne was shocked to find she had a hidden heart problem
At first, it didn’t cross my mind it could be something serious. ...
Register your cardiac service with the Heart Foundation
Register your cardiac service with the Heart Foundation
This cardiac services directory presents information on cardiac rehab programs offered across Australia....
Absolute CVD risk assessment resources
Absolute CVD risk assessment resources
Resources and clinical information for health professionals...