February is National Heart Month and new research shows that while a quarter of women list heart health as one of their top three health concerns, many people aren’t clear about the important role diet can play in maintaining a healthy heart. Simple changes like reducing our fat intake and replacing saturated fat with unsaturated fats, lowering our salt intake and increasing fibre-rich wholegrains such as oats, can help lower cholesterol and blood pressure.
Websites www.allaboutoats.com and www.rapeseedoilbenefits.com have joined forces to develop a range of simple recipes that are low in salt, saturated fat and made with oats and rapeseed oil for a healthy heart.
- These recipes have been developed to provide lower saturated fat and salt per portion (max 1.5g saturated fat per 100g and 0.12g sodium per 100g). The oats recipes also include at least half a serving of wholegrain per portion.
Enjoy !
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OAT TOPPED MACKEREL WITH ROAST TOMATOES
Total cost: £5.70
Cost per serving: £1.43
Prep time: 15 minutes
Cook time: 15 minutes
Serves: 4
Ingredients:
1tbsp rapeseed oil
1 onion, chopped
75g oats
50g dried apricots, chopped
25g pack parsley, chopped
2tbsp chopped chives
4 mackerel fillets
400g vine-on cherry tomatoes
Method
Preheat the oven to 200oC, gas mark 6.
For the topping, heat the oil in a frying pan and fry the onion for 4-5 minutes. Add the oats and apricots and cook for 1-2 minutes. Stir in 100ml water, the herbs and season well. Cool slightly.
Press the topping onto the flesh side of the mackerel and place on a large baking tray. Add the cherry tomatoes on the vine and bake for 15 minutes until cooked throughout.
Hint and tip:
Capers and chopped olives will work well instead of the apricots.
“Oily fish means this dish provides healthy omega 3, 6 and 9 fatty acids.”
Registered Dietitian, Therese Coleman
Nutritional analysis: Per serving / Per 100g
Calories (kcal) 381 / 131
Saturated fat (g) 3.6 / 1.2
Provides one serving of wholegrain per person
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OATY PORK IN CIDER
Total cost: £6.72
Cost per serving: £1.68
Prep Time: 15 minutes
Cook time: 1 hour
Serves: 4
Ingredients:
2tbsp rapeseed oil
350g leeks, sliced
450g pork fillet, diced
50g oats
½ chicken stock cube
300ml cider
1tsp mustard e.g. Dijon
1tbsp chopped sage
Method:
Preheat the oven to 200oC, gas mark 6.
Heat 1tbsp oil in a frying pan and fry the leeks for 3-4 minutes. Transfer to a casserole dish.
Heat the remaining oil and brown the pork, add the oats, stock cube, 200ml water, cider and mustard, bring to the boil. Stir into the leeks and add the sage. Cover and bake for 1 hour until the meat is tender.
Hint and tip:
Try adding some cannellini beans towards the end to help the meat go further.
“This dish is low in both saturated fat and salt.”
Registered Dietitian, Therese Coleman
Nutritional analysis*: Per serving /Per 100g
Calories (kcal) 315 /107
Saturated fat (g) 3 /1
Provides half a serving of wholegrain per person
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LEMON CHICKEN PARCELS
Total cost: £7.70
Cost per serving: £1.93
Prep time: 15 minutes
Cook time: 25-30 minutes
Serves: 4
Ingredients:
1 red pepper, sliced
175g pack baby corn
1 lemon
4 skinless chicken breasts, scored
4 large sprigs of thyme
2tbsp cold-pressed rapeseed oil
Method:
Preheat the oven to 200oC, gas mark 6. Make 4 large squares of foil.
Divide the vegetables into four and place in the centre of each foil square. Halve the lemon and slice 1 half into 4, then place a slice on top of the vegetables in each foil square.
Top each with a chicken breast and lay a sprig of thyme over each. Scrunch up the foil, leaving a small vent in the centre. Juice the other lemon half and mix with the oil, drizzle over the chicken through each of the small vents.
Top each with a chicken breast and lay a sprig of thyme over each. Scrunch up the foil, leaving a small vent in the centre. Juice the other lemon half and mix with the oil, drizzle over the chicken through each of the small vents.
Place each of the foil parcels on a baking tray and bake for 25-30 minutes until cooked throughout.
Hint and tip:
Vegetables such as courgettes, red onion and asparagus work well too.
“This recipe is low in fat, saturated fat and sodium and provides one of your five-a-day.” Registered Dietitian, Therese Coleman
Nutritional analysis*: Per serving / Per 100g
Calories (kcal) 220 / 100
Saturated fat (g) 0.8 / 0.4
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PRAWN & NOODLE STIR FRY
Prep time: 5 minutes
Cook time: 10 minutes
Serves: 4
Ingredients:
250g egg noodles
2tbsp rapeseed oil
1 red pepper, sliced
1 bunch spring onions, cut into 2cm pieces
100g mange tout
1tbsp tomato puree
2tbsp reduced-fat soy sauce
2tbsp Thai sweet chilli sauce
1tbsp clear honey
250g cooked, peeled tiger prawns
Method:
Cook the noodles in boiling water for 4-5 minutes until tender, then drain.
Meanwhile, heat the oil in a large frying pan and fry the vegetables for 4-5 minutes.
Blend the tomato puree with the soy, chilli sauce and honey and stir into the vegetables with the prawns, cook for 1-2 minutes. Gently stir in the noodles and serve.
Hint and tip:
Try strips of chicken breast instead of prawns by stir frying with the vegetables.
“This speedy family supper recipe uses rapeseed oil so is low in saturated fat. The pepper, spring onions and mange tout contributes to one of your five-a-day.”
Registered Dietitian, Therese Coleman
Nutritional analysis*: Per serving /Per 100g
Calories (kcal) 393 /161
Saturated fat (g) 2 /0.8
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