Recipes for a healthy heart
Creamy Porridge
Makes 2 portions.
Ingredients:
1 level cupful Porridge Oats (about 75g)
450 ml Alpro Soya Alternative to Milk
1 dessertspoon Honey
450 ml Alpro Soya Alternative to Milk
1 dessertspoon Honey
Fruit Medley:
225g approx mixed “ready to eat” Dried Fruits such as apricots, prunes, figs, pears soaked in 150ml Apple Juice.
225g approx mixed “ready to eat” Dried Fruits such as apricots, prunes, figs, pears soaked in 150ml Apple Juice.
| 1. | Place oats and Alpro milk alternative in a medium sized solid based pan. Stir gently over a low heat until simmering for 2 minutes. |
| 2. | Stir in the honey. Serve in a bowl accompanied with the soaked fruit medley. |
Smoked Mackerel and Avocado Salad with Horseradish Dressing
Serves 4.
Ingredients:
350g (12oz) smoked peppered mackerel
125g (4 ½ oz ) watercress and rocket (mixed) - washed
2 ripe avocados – peeled and stoned
125g (4 ½ oz ) watercress and rocket (mixed) - washed
2 ripe avocados – peeled and stoned
Dressing:
75ml (3 fl oz) Alpro Soya Yogurt plain
1 tsp horseradish sauce
Lime – rind and juice
Cracked black pepper
| 1. | To make the dressing – place the Alpro Soya Plain Yogurt into a small bowl, add the lime rind and juice followed by the horseradish sauce, combine together and then add a couple of twists from the pepper mill and stir again. |
| 2. | Divide the watercress and rocket between 4 plates. |
| 3. | Cube each half of the avocado and place on the plates. |
| 4. | Skin the mackerel and place chunky flakes onto the salad leaves. |
| 5. | Drizzle over the dressing and serve. |
Butternut Squash and Sweet Potato Soup
Serves 4.
Ingredients:
1 tbsp olive oil
1 medium onion – peeled and diced
2 cloves garlic – peeled and crushed
1 tsp hot curry powder
300g (11oz) sweet potato – peeled weight and diced
250g (9 oz) butternut squash – peeled weight and diced
½ tsp salt
2 tbsp basil leaves – torn
750ml (1¼pts) vegetable stock (2 stock cubes)
250ml (9fl oz) Alpro Soya milk
1 medium onion – peeled and diced
2 cloves garlic – peeled and crushed
1 tsp hot curry powder
300g (11oz) sweet potato – peeled weight and diced
250g (9 oz) butternut squash – peeled weight and diced
½ tsp salt
2 tbsp basil leaves – torn
750ml (1¼pts) vegetable stock (2 stock cubes)
250ml (9fl oz) Alpro Soya milk
| 1. | Heat oil in large saucepan, add onion, and garlic, cook until soft, add curry powder and cook a further minute. |
| 2. | Add sweet potato and butternut squash, stir and cook for 2 minutes. |
| 3. | Add salt, basil leaves, stock and Alpro Soya Milk, bring to the boil and reduce to a simmer for 20 minutes or until the sweet potato is cooked. |
| 4. | Blend or process vegetable mixture until smooth. |
| 5. | Serve soup hot or cold with chopped basil or chives and or a swirl of cream or yogurt. |
Spinach, Courgette Chicken Lasagne
Serves 4.
For the sauce:
570ml (1 pt) Alpro Soya Milk 500g
50g (2 oz) fat spread
50g (2oz) plain flour
Seasoning
¼ tsp grated nutmeg
Filling:
500g (1 lb 2 oz) frozen spinach - defrosted
150g (5oz) courgettes – sliced and blanched
350g (12oz) cooked chicken
25g (1oz) pine kernels – dry pan toasted
9 sheets Lasagne
Topping:
25g (1oz) Parmigiano Reggiano - grated
| 1. | Make the sauce; place the Alpro Soya Milk, spread and flour into a medium pan, bring everything to the boil whisking all the time until the sauce thickens. Season and add the grated nutmeg, turn the heat down and simmer for 1 minute. |
| 2. | Preheat the oven 190°C / Gas Mark 5. |
| 3. | To assemble; place a ⅓ of the spinach mixture on the base of an oven proof dish top with 3 sheets of lasagne, top with ⅓ spinach, ½ of the courgettes, pine kernels, and chicken, top with a little sauce and 3 more lasagne sheets, repeat. Pour over remaining sauce and top with the grated Parmesan. |
| 4. | Bake in the oven for 30 - 40 minutes until the top is brown and bubbling and the lasagne is cooked. |
