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heartfoundation.org.au|Helpline 13 11 12

Seafood chowder

15 - 20 minutes (15 minutes)
Serves Serves 4 (as a main meal)
  • 1 tablespoon olive oil
  • 1 brown onion, finely chopped
  • 1 clove garlic, crushed
  • 1 stalk celery, finely chopped
  • 1 medium carrot, finely chopped
  • 1kg cauliflower, roughly chopped
  • 300mL salt reduced chicken stock (*see tip)
  • 800mL water
  • 2 x 125g can no added salt corn kernels, drained, rinsed
  • 500g marinara mix (**see tip)
  • 2 tablespoons chives, to garnish
  • 2 tablespoons parsley, to garnish
  • Freshly ground black pepper, to garnish
  1. Heat oil in a large saucepan over medium-high heat. Add onion, garlic, carrot, and celery, cook stirring regularly, for 3-4 minutes or until onion has softened.
  2. Stir in cauliflower, stock, and water, bring to the boil then reduce heat to low. Simmer for 6-7 minutes, or until vegetables are tender. Remove from the heat.
  3. Ladle the soup base into a blender or food processor and blend until smooth and creamy. Return soup base back to the pot and place on medium heat.
  4. Add corn kernels and marinara mix and simmer, uncovered, for 5-6 minutes or until the seafood is just cooked through.
  5. Garnish with chives, parsley and cracked black pepper before serving.
Tips:
  • Use Heart Foundation Basic Chicken Stock.
  • Marinara Mix is a fresh mix of seafood that can be purchased from most supermarkets and fish mongers.

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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)

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. ...

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. ...

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. ...

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....

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

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

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....

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. ...

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.  ...

Health professional online learning

Health professional online learning

We offer a number of modules focused on improving cardiovascular care....

The Heart Failure Toolkit

The Heart Failure Toolkit

The Toolkit provides health services with a targeted approach to addressing readmission rates and decreasing variation in care....

COVID-19 info & FAQs

COVID-19 info & FAQs

COVID-19 info & FAQs

Information and FAQs about COVID-19 and heart disease....

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

Should population-based CVD risk assessment models make way for individualised risk prediction techniques?...

Heart Foundation Tick

Heart Foundation Tick

Heart Foundation Tick

The Tick Program has made a substantial contribution to the health of Australians over the past 26 years....

Research funding programs

Research funding programs

Research funding programs

Our research funding supports outstanding researchers who share our vision of an Australia free from heart disease. ...

Supporting Young Hearts

Supporting Young Hearts

Supporting Young Hearts

Advice from young people living with a heart condition....

Raffles & Lotteries

Raffles & Lotteries

Raffles & Lotteries

Give yourself a chance to win $20,000 while helping the Heart Foundation to raise essential funds for heart research....

Heart conditions in women

Heart conditions in women

Heart conditions in women

Like men, women can be diagnosed with a range of heart conditions....

Heart Health Network

Heart Health Network

Heart Health Network

Heart Health Network is the Heart Foundation’s newsletter for health professionals delivered to your inbox once a month....

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....

Healthy Bowl Recipes

Healthy Bowl Recipes

Healthy Bowl Recipes

Find more heart healthy bowl recipes in our Bowl Foods recipe booklet...

Coronary Angiogram Test

Coronary Angiogram Test

This is a common test done to find out angina symptoms, or during or after a heart attack. ...

Become a corporate partner

Become a corporate partner

Become a corporate partner

Partner with us to help us fight for Australian hearts....

Feelings and emotions after a heart attack

Feelings and emotions after a heart attack

Feelings and emotions after a heart attack

This is a guide to how you might be feeling after a heart attack. ...

Heart disease and pregnancy

Heart disease and pregnancy

Heart disease and pregnancy

Pregnancy is often referred to as the “ultimate stress test” for the body....

General Practitioner Survey 2020

General Practitioner Survey 2020

This survey has been designed to collect feedback from general practitioners about their awareness and use of Heart Foundation materials....

Food and nutrition position statements

Food and nutrition position statements

Food and nutrition position statements

COVID-19 & cardiovascular disease

COVID-19 & cardiovascular disease

COVID-19 & cardiovascular disease

Information and resources for health care professionals....

End of Financial Year Tax Receipt

End of Financial Year Tax Receipt

End of Financial Year Tax Receipt

Looking to claim your donations in your tax return this financial year?...

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....