Tomatoes and tomato products are rich in potassium and the carotenoid pigment lycopene. Lycopene has been significantly associated with beneficial effects on heart health and may help reduce heart disease risk factors like high blood pressure. Thank you for this easy and delicious recipe! YUM The ingredients: 2 medium tomatoes, seeded and diced 1-2 jalapeno peppers, seeded and minced 2 tablespoons finely chopped red onion 2 tablespoons chopped fresh cilantro, or parsley 1 clove garlic, minced 1-2 teaspoons lemon juice The recipe: 1.  Combine all ingredients in a small bowl. Serve within 1

A medium-sized banana will provide around 320-400 mg of potassium. Potassium helps your body maintain a healthy heart and blood pressure. This recipe contains just two ingredients, banana & egg, and is super quick – just minutes from bowl to plate! Thank you for this simple and tasty recipe! YUM Servings: 1 pancake The ingredients: 1 banana 2 eggs The recipe: 1.  Mash up bananas in a large bowl. 2.  Whisk eggs (using a fork is just fine) and add to banana paste. Fry gently in a pan on low-medium heat. 3.  Add any toppings of your choice (we’ve added pomegranate

It is a bit of an understatement to say that walnuts are a nutritious food. Walnuts provide healthy fats, fiber, vitamins and minerals - and that’s just the beginning of how they may support your health. The ingredients: farfalle or other short pasta 3 tbsp. olive oil 1 large onion, chopped salt and pepper 1 lemon 1/2 c. walnuts, toasted 1 clove garlic 1/4 c. cup grated Parmesan, plus more for serving 1 1/4 c. frozen peas, thawed 1/2 c. dry white wine The recipe: 1.  Cook the pasta according to package directions. Reserve 1/2 cup cooking

Broccoli is great for heart health as it contains fibers, fatty acids and vitamins that help regulating blood pressure in the body. The ingredients: broccoli some kind of pasta some kind of cheese – we chose parmesan some kind of fat – we chose extra virgin olive oil you can add protein - we chose chicken breast The recipe: 1.  Cook the protein of your choice. 2.  While the pasta is cooking, chop the broccoli and make the simple lemony pasta sauce. 3.  Toss the broccoli in with the pasta. 4.  Scoop out some pasta cooking water - his is

Looking for a delicious, easy-to-make side dish? This can also be enjoyed just as a savoury snack. The ingredients: 2 medium unpeeled zucchinis, grated with a box grater (about 3 cups) 1 small shallot, minced (about 1/4 cup) 2 large eggs, lightly beaten using a fork 1/2 cup all-purpose flour 1/4 cup shredded Parmesan cheese 1 1/2 teaspoons chopped, fresh thyme 1 teaspoon baking powder 1 teaspoon black pepper 1 teaspoon canola or corn oil and 1 teaspoon canola or corn oil, divided use 1/4 cup fat-free, plain Greek yogurt The recipe: 1.  In a large bowl,

Green beans are an excellent source of vitamin C The ingredients: whole-wheat spaghetti mushrooms, trimmed green beans, trimmed spring onion, trimmed red peppers, trimmed chives, trimmed olives lemons olive oil pepper garlic grated parmesan, for serving The recipe: 1.  Cook the spaghetti according to package directions. 2.  Meanwhile, in a large bowl, toss the mushrooms, green beans, spring onions, red peppers, chives and olives with olive oil, garlic and pepper. Grill the vegetables until just tender, 5 to 10 minutes. 3.  Transfer to the bowl along with the spaghetti, squeezing in the juice of the lemons, and tossing to combine. 4.  Cut

This healthy Strawberry Smoothie recipe is easy, delicious and totally customisable! With lots of options for making it your own, there’s something for everyone to love! Isn’t that lovely? Thank you for this recipe. YUM! #weloveit The ingredients: 1 cup low fat milk (or juice) 1/2 cup strawberry Greek yogurt 1 frozen banana cut in chunks 1 1/2 cups fresh or frozen strawberries The recipe: 1.  Place ingredients in blender in the order written. 2.  Puree until smooth, add a bit more milk or water if smoothie is too thick to blend. 3.  Taste and add a bit of honey if

This is a great way to add protein to zucchini noodles for a balanced meal. We tried this heart healthy recipe and it was absolutely mouth-watering. This recipe elevates the salmon with a bright lemon herbed sauce. The ingredients: 2 medium zucchini, spiralised or chopped 2 portions of salmon 1 tbsp dried parsley ¼ tsp oregano ¼ tsp thyme ¼ tsp rosemary 1 tbsp minced garlic 1 tsp Dijon mustard 1 tsp canola oil 1 tbsp freshly squeezed lemon juice salt & pepper to taste sliced lemons for topping The recipe: 1.  Preheat the oven to 180 C. Spray

We’ve tried this delicious dish a few nights ago. We can definitely recommend it! It’s easy and quick to prepare (30min), it tastes great and it’s good for the heart. The ingredients: whole-wheat spaghetti 2 tbsp. whole-wheat flour 1/4 tsp. black pepper 2 boneless, skinless chicken breasts nonstick cooking spray 1 1/2 cup sliced, fresh mushrooms 2 tsp. garlic (jarred, minced) 2 tbsp. lemon juice 1/2 cup low-sodium chicken stock 2 tsp. salt-free, or, low-sodium Italian seasoning 2 medium zucchini (thinly sliced) The recipe: 1.  Prepare the pasta to the package directions – drain, rinse and set aside. 2.