Heart Foundation: Heart healthy recipes to try this week

Stuck for dinner ideas this week? Try one of these delicious heart healthy recipes from the Heart Foundation - designed by nutrition professionals to take the fuss out of healthy eating.

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Pad Thai

A classic Thai fried noodle dish. Packed full of flavour and goodness, you’ll be wanting seconds for sure.

Serves: 4 | Time to make: 45min - 1 hr | Meal type: Dinner

Ingredients

• 200g dry rice noodles

• 1 tbsp fish sauce

• 2 tbsp peanut butter

• 1 tbsp sweet chili sauce

• 2 tbsp lemon or lime juice

• ½ cup water

• 1 tbsp oil

• 3 cloves garlic, crushed

• 1 tbsp chopped ginger

• 400g cooked chopped chicken

• 3 cups sliced green beans

• 1 capsicum, sliced

• 4 spring onions, sliced

• 2 cups beans sprouts

• ¼ cup chopped roasted peanuts

• ¼ cup chopped fresh coriander

Method

1. Bring a large pot of water to the boil and cook the noodles according to the instructions on the packet

2. Drain the noodles and rinse under cold water

3. Mix together the fish sauce, peanut butter, sweet chilli sauce, lemon or lime juice and water to make the sauce and set aside

4. Heat oil in a wok or large pot and add garlic, ginger, chicken, beans and capsicum

5. Cook over a high heat for 2-3 minutes, stirring constantly

6. Add the sauce and noodles and stir until hot

7. Add spring onions, bean sprouts, chopped peanuts and coriander, mix through and then serve

Tips

Any combination of cooked meats like chicken or pork, seafood like prawns, or tofu will work in this dish. Use whatever you prefer or have available.

For a vegan version use tofu instead of meat and soy sauce instead of fish sauce.

NUTRITION PER SERVE: Energy: 2265kJ • Total Fat: 21.2g • Saturated Fat: 4.3g • Total Carbohydrate: 59.7g • Sugars: 9.1g • Dietary Fibre: 7.5g • Protein: 35.4g • Sodium: 505mg

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Summer Bean Salad

Try our quick and easy bean salad. Great as a lunch or a side dish.

Serves: 4 | Time to make: 15 - 30 mins | Meal type: Lunch

Ingredients

• 4 radishes, diced

• 1/2 cucumber, diced

• 3 tomatoes, diced

• 1 can butter beans, drained and rinsed

• 1/4 cup chopped fresh herbs

• 2 tbsp lemon juice

• 1 tbsp lemon zest

• 2 tbsp oil

Method

1. Mix all ingredients together in a large bowl

2. Keep refrigerated until ready to serve

NUTRITION PER SERVE: Energy: 473kJ • Total Fat: 7.7g • Saturated Fat: 0.6g • Total Carbohydrate: 6.4g • Sugars: 1.5g • Dietary Fibre: 4.2g • Sodium: 137mg

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Easy as nachos

A classic family favourite made better with homemade pita bread chips.

Serves: 4 | Time to make: 30 - 45 mins | Meal type: Dinner

Ingredients

• 5 x 18cm pita bread

• 2 tbsp oil

• 1 x 400g can chilli beans

• 1½ cups corn kernels, (fresh, frozen or canned)

• 1 cup grated cheese

• 1½ cups grated carrot

• 1½ cups chopped tomatoes

• 2 cups shredded lettuce

• ½ cup reduced fat sour cream

Method

1. Preheat the oven to 140°C.

2. Cut the pita bread into 8 wedges then pull the sides of each wedge apart to create 2 chips per wedge.

3. Place pita chips in a large bowl and mix through the oil.

4. Spread out evenly in one layer on roasting trays. Cook in batches if you have limited oven space.

5. Bake chips for approximately 10 minutes or until crisp and lightly browned.

6. Remove from oven and allow to cool.

7. Heat chilli beans and corn, either mixed together or separately.

8. Sprinkle the cheese over the chips in the roasting tray and return to the oven for 2 minutes to melt.

9. Layer the chips with all the other toppings and place in the centre of the table.

Tips:

1. Mix the chopped tomatoes with diced red onion and a little lemon juice or vinegar to make a tomato salsa.

2. Make easy guacamole with mashed avocado and lemon juice.

3. Spice it up with more chilli - raw, pickled, smoked or made into a chilli sauce.

4. Add chopped capsicum to the chilli beans

5. This is a great meal for children to select their own foods. Serve everything in separate bowls and let them build their own version.

6. For serving on individual plates, you can load up each plate with chips, beans and grated cheese. Grill for 2 minutes to melt the cheese. Be careful - the plates will get hot!

NUTRITION PER SERVE: Energy: 2199kJ • Total Fat: 20.7g • Saturated Fat: 7.3g • Total Carbohydrate: 73.1g • Sugars: 17.6g • Dietary Fibre: 15.5g • Protein: 24.2g • Sodium: 686mg

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If you’re an AIA Vitality member, donate your AIA Vitality Active Rewards this week and we’ll match it!

Show your big heart! Support the Big Heart Appeal by donating your $5 AIA Vitality Active Rewards to the Heart Foundation this week and we’ll match it, bringing the total to $10! You have until Sunday 26 February 2023 to earn your reward.

How to donate:

• Navigate to the Active Rewards page of your AIA Vitality mobile app

• Select the Heart Foundation donation as your reward

• Achieve your target by Sunday 26 February 2023 and claim your reward to donate!

To find out more information about heart health or other ways you can support family and friends, head over to the Heart Foundation’s website.

Disclaimer: The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.