heart healthy recipes just for you
Beef and green vegetable pasta bake
Cooking time: 15 minutes Preparation time: 5 minutes
1. Preheat oven to 200°C. Lightly grease a large deep baking tray.
2. Add olive oil to a large non-stick frying pan and set over medium-high heat. Add onion and
garlic to the pan cook for 1-2 minutes, or until just softened.
3. Add beef mince and capsicum and cook, stirring, for 2 minutes or until browned. Add all
tomatoes and bring to the boil.
4. Reduce heat to low and simmer for 5-8 minutes or until sauce thickens. Stir through spinach
5. While meat sauce is simmering, cook pasta in boiling water until al dente.
6. Add broccolini and green beans for the last minute of cooking time. Drain.
7. Stir pasta and green vegetables through tomato sauce.
8. Add pasta-green vegetable mix to prepared baking tray and sprinkle with shaved parmesan.
9. Grill for 5 minutes or until cheese is golden and serve.
Veggie Burger (Makes 6 burgers)
350g butternut cubes
350g sweet potato cubes
150g lentils, cooked
2ml ground cinnamon
2ml ground nutmeg
30ml extra virgin olive oil
Salt & pepper
1/2 cup ground almonds
1 whole ice berg lettuce
1. Preheat the oven to 180°C.
2. Add butternut, sweet potato & oil in a roasting tray.
3. Sprinkle cinnamon, nutmeg, salt & pepper.
4. Roast in the oven for 30min, until soft.
5. Leave butternut & sweet potato to cool.
6. Mix lentils, veggies, and half the almonds in a bowl.
7. Mash the mixture together until even.
8. Taste and add more seasoning if necessary.
9. Split the mixture into 6 evenly sized balls.
10. Shape into burger patties & coat in the remaining almonds.
11. Drizzle oil into a non-stick frying pan on medium heat.
12. Fry the patties for 1min on each side until golden brown.
13. Put your burger patty on the middle of a whole ice berg leaf. Wrap your burger up in
a lettuce leaf & serve.
TIP: Add favourite burger toppings like guacamole, salsa & fresh sprouts
Pumpkin Spice Smoothie
Ingredients (Serving: 1)
½ Cup pumpkin (pre-cooked & mashed)
⅓ Fat-free, plain yogurt
⅓ Cup skim milk
2 Tbsp. rolled oats
½ pumpkin pie spice
3-4 ice cubes
1. Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice
2. Blend until smooth and frothy, about 1 minute. Pour into a glass and serve.
Tip: Plain non-fat Greek yogurt, which has more of a tangy taste as well as more protein, can
be substituted for the light plain yogurt.
Raw Chocolate Truffels – Make 20 truffels
100 g raw cocoa paste
100 g dates
30 g goji berries
50 g raw almonds, chopped
20 g sunflower seeds
20 g flaxseeds
2 ml cinnamon
20 g honey
1. Put the dates into a small saucepan and cover with a lile water. Cook the dates in a
medium high heat until soft (about 5 minutes) and the water has evaporated. Mash
the dates into a purée and set aside.
2. Gently melt the cocoa paste on a low heat.
3. Mix the melted cocoa paste, date purée, goji berries, almonds, seeds, cinnamon and
honey into a firm paste.
4. Roll the mixture into 15 g balls and dust with cocoa powder, or roll in seeds or
coconut to decorate.