Cardiac Healthy Recipies

Carrot and Butternut Squash Soup with Sour Dough Bread

Carrot and Butternut Squash Soup with Sour Dough Bread Warm up this autumn with an easy, heart-healthy carrot and butternut squash soup. Simple to make and full of flavour, this smooth and creamy soup makes two generous bowls of comforting goodness. It’s low in fat, rich in vitamins, and perfect for cosy days or as a light lunch after exercise. Blended to a silky texture with vegetable stock, it’s gentle on the heart and delicious with a slice of fresh sourdough bread. Makes 2 bowls of delicious soup

Autumn Crumble

As the days turn cooler and the leaves begin to fall, this heart-friendly Autumn Crumble is the perfect comforting treat to enjoy while still keeping your wellbeing in mind.

Smoothie

Make the best smoothie and you can turn it in to a vodka or rum daiquiri.

Fajita Spice Mix

Add this topping to meat to marinate before cooking, or mix it with yogurt and leave in the fridge over night and you have a shawarma.

Burger Patties

Homemade burgers ready for the BBQ!

Curry Base

Add this prepared sauce to your curry! Batch cook it and freeze it in portions for a later date.

Mediterranean Base

Can be used for Pasta, soups, curry, chilli etc .. all fresh produce so healthier as well as cheaper than jars of sauces … batch cook and freeze for a later date!

Healthy Flapjack

A healthier version of the flapjack. They will stay fresh for 4-5 days in an air tight container, out of sunlight so they don’t sweat.

Homemade Teriyaki Sauce

Make your own Teriyaki Sauce to add to your meal.

Homemade Black Bean Sauce

Make your own black bean sauce to add to your dishes.

Homemade Sweet and Sour Sauce

Make your own version of a sweet and sour sauce to add to your stir-fry.

Bobotie

Banana Bread

Chicken Gyro Kebab Marinade

A flavour-packed, heart-healthy marinade that brings Mediterranean vibes to your kitchen. This Chicken Gyro Kebab recipe is light, zesty and full of goodness, perfect for grilling or baking. Ideal for a wholesome dinner that doesn’t compromise on taste.

Fermented foods – Make your own pickling vinegar

It’s better to use pickling vinegar, cider vinegar or white wine vinegar with a ratio of 1:1. The main thing is to make sure everything is sterile from your hands to the lids on the jars and leave it in the fridge for a few days before eating and use within 2 weeks.

Easy, quick, flatbreads

These soft, homemade flatbreads are a simple and speedy way to add something special to your meal. With just a few basic ingredients, they’re perfect for wrapping, dipping or serving alongside heart-healthy dishes. No yeast, no fuss – just fresh and tasty. Makes 2 medium-sized flatbreads

Orange Hummus Dressing

Creamy, zesty, and packed with goodness, this Orange Hummus Dressing is a refreshing twist on a classic. Bursting with citrus flavour and heart-friendly ingredients, it’s perfect for drizzling over salads, roasted vegetables, or grain bowls. From the Engine 2 book by Rip Esselstein, ex fireman, vegan, son of Caldwell Esselstein … Cardiac Specialist in the US

Banana, apple and oat cookies

Naturally sweet and packed with fibre, these Banana, Apple and Oat Cookies are a guilt-free treat you can enjoy any time of day. Made without added sugar, they’re a heart-friendly option for snacking or a quick breakfast on the go.

Tomato Sauce

Simple, wholesome and full of flavour, this homemade tomato sauce is a versatile staple for heart-healthy cooking. Made with fresh ingredients and no added sugar, it’s perfect for pasta, casseroles, or as a base for your favourite dishes.

Red Pesto Sauce recipe (batch making) budget friendly

This rich and vibrant red pesto is a wallet-friendly way to add bold flavour to your meals. Made in batches for convenience, it’s perfect for tossing with wholegrain pasta, spreading on flatbreads, or using as a heart-healthy dip or dressing.