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Cajun beef poke bowl
heartfoundation.org.au|Helpline 13 11 12

Cajun beef poke bowl

10 minutes (20 minutes)
Serves 4
Brown rice and quinoa blend can be replaced with 1½ cups of any cooked wholegrain eg. quinoa, barley or freekah.
We used 2 x small avocados weighing about 140g each. If preferred, replace with 1 large avocado, cut into quarters and allow 1 quarter per serve. 
  • 400g lean rump steak, trimmed of all fat 
  • 2 teaspoons Cajun spice mix 
  • 2 teaspoons olive oil 
  • 250g sachet microwaveable steamed brown rice and quinoa blend 
  • 2 corn cobs, husk and silk removed 
  • 3 cups finely shredded red cabbage 
  • 300g of broccoli
  • 1 carrot, grated  
  • 2 small avocados, halved and peeled  
  • 2 tablespoon pecans, chopped  
  • Lime wedges, to serve 
Buttermilk dressing 
  • ¾ cup buttermilk 
  • ¼ cup finely chopped fresh coriander 
  • 1 green shallot, finely chopped 
  • 2 teaspoon Dijon mustard  
  • 2 teaspoons lime juice  
  1. Place steak on a large plate. Rub both sides with combined spice mix and oil. Heat a large non-stick frying pan over a medium-high heat. Add steak and cook for about 4 minutes on each side, or until cooked to your liking. Transfer to a  clean plate. Rest 15 minutes.  
  2. Meanwhile, heat rice and quinoa blend in microwave as directed on packet. Transfer to a bowl. Cool. 
  3. Rinse corn cobs under cold water. Cut kernels from cob.  
  4. Place broccoli in a heatproof bowl. Cover with boiling water. Stand 2 minutes. Drain and refresh under cold water. Drain again. 
  5. To make dressing, whisk all ingredients in a medium jug with a fork to combine. 
  6. To serve, slice steak thinly. Arrange rice and quinoa, steak, corn, broccoli, cabbage and carrot in separate sections between 4 shallow serving bowls. Top each serving with an avocado half. Drizzle with dressing and sprinkle with pecans.  

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Vegeful beef rissoles with sweet potato mash

Vegeful beef rissoles with sweet potato mash

Vegeful beef rissoles with sweet potato mash

25 minutes
Serves 4

Vegetable stock

Vegetable stock

2 hours plus cooling time
Serves 2.5 litres

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

30 minutes

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

10 minutes
Serves 4 (3 per serve)

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves Serves 4 (as a side)

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

20-25 minutes
Serves 4

Warm roasted vegetable salad

Warm roasted vegetable salad

Warm roasted vegetable salad

30 - 35 minutes
Serves Serves 4 (as a side)

Weet-Bix protein slice

Weet-Bix protein slice

Weet-Bix protein slice

15 minutes
Serves 8

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Wholemeal savoury pastry

Wholemeal savoury pastry

Wholemeal savoury pastry

25 minutes
Serves Makes pastry to fill the bottom of one 24cm flan/quiche/tart tin

Zucchini ribbon pasta salad

Zucchini ribbon pasta salad

10-12 minutes
Serves 4 (as a side)

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.  ...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

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....

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

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. ...

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

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. ...

Keeping your heart healthy

Keeping your heart healthy

Keeping your heart healthy

Keeping your heart healthy is something you can work on every day. ...

Physical activity resources for patients and consumers

Physical activity resources for patients and consumers

Physical activity information for professionals...

Kylie defied the heart attack stereotypes

Kylie defied the heart attack stereotypes

Kylie defied the heart attack stereotypes

Cardiac rehabilitation was a turning point for Kylie and essential to her heart failure recovery....

The one that took Jan’s breath away

The one that took Jan’s breath away

The one that took Jan’s breath away

Open heart surgery to treat damaged heart valves has improved Jan's overall health....

Wholegrains and heart health

Wholegrains and heart health

Wholegrains and heart health

All you need to know about wholegrains to put you on the right track...

Women's heart stories

Women's heart stories

Women's heart stories

Women's stories from around Australia...

Smoking and your heart

Smoking and your heart

Smoking and your heart

Understand how smoking can impact your heart health. ...

Workplace giving program

Workplace giving program

Workplace giving program

Workplace giving is a simple and tax effective way for employees to make regular donations to a cause they care about. ...

Lunch recipes

Lunch recipes

Lunch recipes

Search our lunch recipe ideas...

Atrial Fibrillation (AF) clinical resources

Atrial Fibrillation (AF) clinical resources

Resources and clinical information for health professionals...

Absolute CVD risk assessment resources

Absolute CVD risk assessment resources

Resources and clinical information for health professionals...

Reading food labels

Reading food labels

Reading food labels

Nutrition information panels and ingredients lists are a good way of comparing similar foods so you can choose the healthiest option....

What is FoodTrack?

What is FoodTrack?

What is FoodTrack?

FoodTrack supports the collection and monitoring of nutrition and product data for foods and beverages in Australian supermarkets. ...

What is cardiac rehab?

What is cardiac rehab?

What is cardiac rehab?

Cardiac rehab is proven to keep you out of hospital and reduce your risk of death from heart conditions....

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart teaches school children how to keep fit and healthy through skipping!...

Your heart is your most important tool

Your heart is your most important tool

Your heart is your most important tool

Men’s Health Week is the perfect time to think about your heart....

24-hour Blood Pressure Monitoring

24-hour Blood Pressure Monitoring

Blood pressure monitoring at home using a 24-hour blood pressure monitor test....

Aussie men among the world’s most obese, new data

Aussie men among the world’s most obese, new data

Aussie men among the world’s most obese, new data

Media Release - 16 November 2020...

Heart-healthy drinks

Heart-healthy drinks

Heart-healthy drinks

While water is clearly the most heart-healthy drink, there are ther drinks that can be enjoyed in moderation. ...

What is heart failure?

What is heart failure?

What is heart failure?

Heart failure is a condition where your heart isn’t pumping as well as it should be....

What is coronary heart disease?

What is coronary heart disease?

What is coronary heart disease?

Coronary heart disease (CHD) or coronary artery disease occurs when a coronary artery clogs and narrows because of a buildup of plaque....