Simple Dinner Suggestion • Eat yourself to a healthy heart

tomatoe-basil-soup-eat-your-way-to-a-healthy-heart-recipe-red-white-bowl-wooden-surface-red-green-vegetables

Simple Dinner Suggestion – Eat yourself to a healthy heart.

 

Simple Roasted Tomato Soup

Packed with lycopene for a healthy heart.

veg basketEquipment Needed

  • Knife
  • Chopping board
  • Roasting tin
  • Oven
  • Stick blender
  • Saucepan
  • Sieve
Serves 4

Ingredients:

500g of Tomatoes – quartered
1large red onion – quartered
2 cloves of garlic – peeled
1 red pepper – quartered
1 carrot – cut into batons
tomatoe-basil-soup-eat-your-way-to-a-healthy-heart-recipe-red-white-bowl-wooden-surface
1-2 Thyme sprigs
3 tbsp. Olive oil
2 tbsp. Balsamic vinegar
Sprinkle of salt and black pepper
1 tsp. sugar
400ml vegetable stock
2 tbsp. sundried tomato puree
2 tbsp. mascarpone

Preheat the oven to 165c

  1. Prepare the tomatoes and vegetables and place them into your roasting tray.
  2. Add the sprigs of thyme in between the vegetables.
  3. Mix the olive oil and balsamic together and sprinkle over the vegetables.
  4. Season with salt, pepper and a sprinkle of sugar.
  5. Place in the oven for 30 minutes.
  6. Remove the tomato and vegetables from the oven and place everything, including the juice, into a saucepan.
  7. Add the stock and tomato puree. Using a stick blender, whizz until smooth.  If you prefer a finer soup, you can place it through a sieve.
  8. Add the mascarpone, bring up to heat before serving.

Baked Salmon with Salsa (Serve with Green salad recipe below)

Packed with essential fatty acids, antioxidants and lycopene.

 

Equipment Needed

  • Knife
  • Chopping board
  • Foil or parchment for parcels
  • Oven
  • Pastry brush (to brush oil on the parchment/foil)

 

Serves 4

 

salmon-eat-your-way-to-a-healthy-heart-thoselondonchicksSalmon

Ingredients:

  • 2 large tomatoes, sliced

  • Basil leaves

  • Olive oil

  • 1 lemon

  • 4 Salmon Fillets

  • Black pepper

 

Salsa

Ingredients:

  • ½  cucumber, diced

  • 4 tomatoes, diced

  • 1 red pepper

  • 1 red onion, diced

  • 1-2 chilli, finely chopped

  • Small handful of Coriander leaves, finely chopped

  • 1 lemon

  • 2 tbsp. of olive oil

Preheat the oven to 180c

  • Cut the baking foil/parchment into 2 squares. Oil the center well.
  • Place the tomatoes and basil leaves in the center of the foil
  • Place the salmon on the top, season with black pepper and salt to taste.
  • Drizzle with lemon juice and a dash of olive oil.
  • Seal the foil/parchment and place on a baking tray
  • Bake for 20 minutes.
  • While that is baking, you can prepare the salsa (and the green salad)
  • Place the chopped vegetables in a bowl, add the coriander leaves, lemon juice and olive oil and combine well.
  • Remove from the salmon parcels from the oven and serve with the salsa and Salad

Green Salad

Ingredients:

  • 150g mixed leaves, washed and spun.

  • 1 green pepper, diced

  • 1 small bunch of spring onions, chopped

  • 2 avocadoes, diced

  • 2 sticks of celery, diced

  • ½ cucumber, diced

  • 100g sugar snap peas, diced

  • Juice of half a lemon

  • 1 apple, diced

  • Roast mixed seeds

  1. Place the leaves and all ingredients into your salad bowl, apart from the apple, lemon juice and seeds.
  2. Dice the apple and drizzle with a little lemon juice to prevent it going brown, add this to the salad.
  3. Combine well and top with a sprinkle of the mixed seeds.
  4. Add salad dressing (below) just prior to serving.

French Dressing

oil veg

Ingredients:

  • 1 tbsp. white wine vinegar

  • 1 tsp. Dijon mustard

  • 3 tbsp. flax oil (omega rich oil) or extra virgin olive oil

  • Pinch of dried mint

  • Seasoning to taste

  1. Place all the ingredients into a jar with a lid.
  2. Shake thoroughly until combined
  3. Taste and season again to taste. You can also add lemon juice to taste.

Avocado & Cacao Mousse with Fresh Berries

Packed with essential fatty acids and sugar free.

 

Equipment Needed

  • Liquidizer or stick blender
  • Little glasses to serve

Serves 2

Ingredients:

  • 1 tbsp. coconut oil

  • 1 ripe avocado

  • 2 tbsp. water, almond milk or milk

  • 2 heaped tbsp. cacao powder

  • 2 tbsp. rice malt syrup

  • Additional flavour options (choose 1 of the following)

  • 2-3 Medjool dates

  • 3-4 hazelnuts

  • 1 tsp. vanilla extract

  1. Melt the coconut oil by placing in a bowl over hot water
  2. Place all the ingredients into your blender and whizz until it is smooth.
  3. Taste and add more rice malt syrup if you prefer a sweeter flavour.
  4. You can also add any of the additional ingredients to suit your palate, whizz again until smooth.
  5. Pour into your glass and refrigerate
  6. Serve with fresh berries

By Sarah Flower

www.SarahFlower.co.uk

Sarah is a leading Nutritionist and Author. You can purchase her books here