Heart-Healthy Feasting Made Fun: Creative Recipes Your Taste Buds Will Adore

Living a heart-healthy lifestyle doesn’t require giving up the pleasure of indulging in mouthwatering foods. You may actually make your culinary journey enjoyable and exciting in addition to being healthy. In this post, we’ll look at a selection of inventive and delectable meals that are good for your heart and taste buds. We provide everything you need, from vibrant salads to hearty main dishes and guilt-free sweets.

Introduction

In a world where busy schedules often lead to unhealthy food choices, discovering ways to enjoy heart-healthy meals is crucial. This article aims to provide a collection of inventive recipes focusing on nourishment, flavor, and heart health.

Embracing Heart-Healthy Ingredients

Start by stocking up on wholesome ingredients like lean proteins, whole grains, and fresh fruits and vegetables. These form the foundation of our heart-healthy recipes.

Flavorful Salads for Vibrant Health

Explore a world of colors and textures with salads that burst with taste. Try the Spinach and Berry Salad, combining antioxidant-rich berries with nutrient-packed spinach, drizzled with a tangy balsamic vinaigrette.

Wholesome and Hearty Soups

Warm and comforting, heart-friendly soups like Lentil and Vegetable Stew offer a satisfying blend of fiber and essential nutrients that support heart health.

Nourishing Main Courses

Indulge in main courses such as Baked Lemon Herb Salmon, infusing omega-3 fatty acids (heart health) and lean protein into your diet. Pair it with quinoa for a well-rounded meal.

Irresistible Heart-Healthy Snacks

Satisfy your cravings with snacks like Crunchy Chickpea Trail Mix. This protein-packed treat keeps you full and energized throughout the day.

Mindful Eating for Heart Health

Chronic stress can negatively impact your heart. Engage in stress-reduction activities like meditation, deep breathing, and spending time in nature.

The Role of Sleep in Heart Wellness

Prioritize quality sleep as it plays a vital role in heart health. Aim for 7-9 hours of restful sleep each night.

Regular Heart Health Check-ups

Routine check-ups help you stay informed about your heart’s condition. Regular visits to your healthcare provider are a proactive step toward maintaining heart wellness.

Eating heart-healthy doesn’t mean sacrificing flavor or enjoyment. With these creative recipes and lifestyle tips, you can embark on a journey of heart-healthy feasting that not only takes care of your heart but also satisfies your taste buds.

A balanced meal for a healthy heart

The plate below shows the ideal proportion of non-starchy vegetables in your main meal. It applies whether foods are served separately or mixed together. Enjoy half of your meal as non-starchy vegetables. Another quarter of the meal is starchy vegetables or grainy foods like potato, kumara, sweetcorn, cassava, taro, green banana, bread, rice, or pasta (about a tight fist-sized amount). The remaining quarter of the meal is protein foods like chicken, fish, meat, eggs, or legumes (about a palm-sized amount). 

Substitute: Use what you’ve got on hand – if you don’t have some of the herbs or spices, substitute them with something similar, or experiment and become your own Masterchef! 

Buttermilk: cultured buttermilk gives a similar flavor to sour cream, with a lot less fat. Buttermilk works well in sauces, mashed potato, mixed half and half with mayo for a tangy dressing, or instead of cream in a crustless quiche. 

Coriander leaf: Coriander can be tricky to grow. A handy solution is using jars of minced coriander, which tastes almost as good
as fresh. 

Fish sauce: typically used in Asian cooking. It is very salty, but only a little is needed to add flavor. 

Ginger (root): fresh root ginger gives a wonderful flavor to dishes. Store it in the freezer and you’ll always have some on hand. 

Mint: incredibly easy to grow. Pop a plant in a pot or in the garden and you’ll soon have more than you know what to do with. 

Miso paste: a savory paste used in Asian cooking and as the basis of miso soup. 

Oil spritzer: Put your favorite oil in a pump action oil bottle, and you’ll find spritzing a small amount of oil goes a lot further and will be lighter on your heart.

Rosemary: sprigs of rosemary are fantastic with roast vegetables. Rosemary is easy to grow, just break a small twig off an existing plant, pop it in the ground, and keep watered. 

Sesame oil: A dash of sesame oil near the end of cooking adds a tasty nutty flavor and maintains your heart health.

Smoked paprika: gives a smoked barbeque flavor to food. 

Soy sauce: typically very high in salt. Salt-reduced soy sauce has half the salt content but still uses small amounts. 

Soups For Heart Health

Thai kumara soup -Serves 2 

Ingredients 

1 large kumara (450g), peeled

350ml boiling water

1⁄2 can be crushed or chopped tomatoes

1 tsp red curry paste

1 tsp coconut essence

100ml lite evaporated milk 

Method 

Cut kumara into small chunks. Add to a saucepan with boiling water. 

Bring to the boil, then reduce heat and simmer for 10 minutes or until tender.

Add tomatoes to the saucepan and heat through. Remove from heat.

Add curry paste and coconut essence, then mash or blend into a soup. 5. Stir through evaporated milk. 

Per serve: 

Energy 1465kJ; Fat 1g; Saturated fat 0.2g; Carbohydrate 82g; Fibre 9g; Sodium 89mg 

Soups

Watercress and pea soup Serves 2 

Ingredients 

1 tsp oil

1 onion, finely diced

2 cloves garlic, crushed

1 medium potato, peeled

2 tsp vegetable stock powder

500 ml boiling water

1 cup frozen peas

21⁄2 cups or 100g watercress 

1⁄2 cup cultured buttermilk 

Method 

Heat the saucepan over medium heat. Wipe oil over the bottom of the pan.

Add onion and garlic and cook until opaque, about 4–5 minutes. 

Rinse and remove watercress leaves from the main stems. 

Cut potatoes into 1cm cubes.

Add potatoes, stock, and water to a saucepan and cook over medium heat until tender, about 10 minutes. 

Add peas and watercress, and cook for 3 minutes. 

Puree or blend mixture, and stir through buttermilk. 

Per serve: 

Energy 591kJ; Fat 3.4g; Saturated fat 1.2g; Carbohydrate 18g; Fibre 6.2g; Sodium 530mg 

Water cress and Pea soup (heart health)

Salads and salsas (healthy heart)

Beetroot and carrot salad Serves 2 

Ingredients 

1 beetroot, peeled and grated

1 carrot, grated

1 lemon, squeezed

1 Tbsp sesame seeds (optional) 

Method 

Mix beetroot and carrot together in a bowl, and toss through the squeezed lemon. If adding sesame seeds, sprinkle them over the top. 

TIP: If you prefer it cooked, cover it and pop it in the microwave on high for two minutes. 

Per serve: 

Energy 125kJ; Fat 0.2g; Carbohydrate 6g; Fibre 2.5g; Sodium 67mg 

heart healthy beet carrot salad

Tomato and avocado salsa Serves 2 

Ingredients 

2 medium tomatoes, diced

1 avocado, diced

1 tsp dried tarragon

2 Tbsp balsamic vinegar 

Method 

Mix all ingredients together in a bowl. Allow to sit for a couple of minutes before serving. Serve as an accompaniment to a meal or on top of salad leaves. 

Per serve: 

Energy 464kJ; Fat 10.6g; Saturated fat 1.7g; Carbohydrate 2.2g; Fibre 2.6g; Sodium 13mg 

Tomato and cucumber salad Serves 2 

Ingredients 

2 medium tomatoes, sliced

1⁄2 short cucumber, sliced

1 lemon, squeezed

1⁄2 red onion, finely sliced (optional) 

Per serve: 
Method 

Place slices of tomato, cucumber, and red onion in alternate layers then drizzle with lemon juice and serve. 

Energy 211kJ; Fat 0.5g; Carbohydrate 9g; Fibre 3g 

Pumpkin Salad

Warm pumpkin salad Serves 2 

Ingredients 

1⁄2 butternut or buttercup pumpkin (approx. 400g)

2 tsp sesame oil

2 tsp ground cumin 

100g baby spinach or other dark green lettuce leaves

2 Tbsp pumpkin seeds, toasted (optional)

50g salt-reduced feta cheese, crumbled 

Method

Heat oven to 180°C.

Peel, de-seed, and cut the pumpkin into chunks or slices and place on a non-stick baking tray. Brush lightly with sesame oil and sprinkle with cumin. 

Bake for 20–30 minutes, until tender. 4. Serve warm pumpkin on a bed of baby spinach leaves. Top with pumpkin seeds and feta, and drizzle with a vinaigrette of choice or lemon juice. 

Per serve: 

Energy 1034kJ; Fat 14g; Saturated fat 5g; Fibre 5g; Sodium 440mg 

Hearty Salsa Salad

Moroccan carrot salad Serves 2 

Ingredients 

1 large carrot, grated

2 Tbsp lemon juice

1 tsp cumin

1 tsp paprika 

1⁄2 tsp cinnamon

1 Tbsp vegetable oil 

Per serve: 

Energy 322kJ; Fat 7g; Saturated fat 2.5g; Carbohydrate 2.3; Fibre 2g; Sodium 16mg 

Method 

Place the carrot in a bowl. Whisk together all the other ingredients and mix in with the carrot. Allow it to rest before serving so that the flavors blend. 

Stir or pan-fry 

Homemade pasta sauce Serves 2 

Ingredients 

1 onion, diced

1 can crushed tomatoes

1 clove garlic, crushed

2 Tbsp salt-reduced tomato paste (add extra to thicken sauce more)

1⁄2 tsp chili 

Method 

1. Cook onion in a non-stick pan with a dash of water until soft. 

2. Add crushed tomatoes, garlic, tomato paste, and chili and cook until thickened. 

TIP: Add other veggies like mushrooms and capsicum to the sauce. Herbs like basil or oregano also taste great. 

Per serve: 

Energy 280kJ; Fat 0.5g; Carbohydrate 12g; Fibre 3.2g; Sodium 234mg 

Healthy Homemade Pasta

Caramelized parsnip Serves 2 

Ingredients 

3 small or 2 large parsnips 2 tsp oil 

Method 

Heat a non-stick frying pan over medium heat. Grate parsnip (this is easier in a food processor). Add oil to the pan and cook parsnip for 8–10 minutes, until browned. 

Per serve: 

Energy 620 kJ; Fat 5g; Saturated fat 1.6g; Carbohydrate 20g; Fibre 6g; Sodium 9mg 

Kamo kamo fritters Serves 4 (makes 12 fritters) 

Ingredients 

1⁄2 kamo kazoo (about 600g), grated

1 egg, beaten

1⁄3 cup plain flour

2 tsp dill 

2 cloves garlic, crushed 

1 Tbsp vegetable oil 

Method

1. Squeeze excess water out of kamo kamo and place in a mixing bowl. Add egg and mix well. 

2. Mix through just enough flour to make kamo kamo start to stick together. Add dill and garlic, and stir through. 

3. Cook in a non-stick frying pan over medium heat, with a little oil to help it go golden. Turn and cook on the other side. 

TIP: Kamo kamo (or kumi kumi) has a mild taste.

Per serve: 

Energy 365 kJ, Fat 4g, Saturated fat 1g, Carbohydrate 11g, Sodium 19mg 

Fritters Heart Healthy

Cabbage and corn stir fry Serves 4 

Ingredients 

1⁄4 green or red cabbage, sliced

1 corn cob, cooked and kernels sliced off

1 1⁄2 Tbsp lime juice

1 tsp sesame oil

1 tsp chopped red chilli

2 tsp fish sauce

2 Tbsp chopped coriander 

Method 

Heat a non-stick frying pan over medium heat. Cook cabbage for 3 minutes or until wilted. Stir through other ingredients, heat, and serve. 

TIP: As an alternative use a can of baby corn instead of the corn cob. Serve as a side dish, or turn into a more substantial dish by adding minced chicken, extra corn, onion, mushrooms, and celery. If you have leftovers, they can easily be turned into fritters by adding 1 egg + 2 Tbsp milk + 2 Tbsp flour to half the cabbage mix. 

Per serve: 

Energy 286kJ; Fat 2g: Saturated fat 0.3g; Carbohydrate 10.5g; Fibre 1.9g; Sodium 197mg 

Corn Cabbage Salad

Taro stir fry with Indian spices Serves 2 

Ingredients 

1 piece taro (approx. 350g)

2 cups boiling water

2 tsp vegetable oil

1 tsp cumin seeds 

1⁄2 tsp chili powder (or to taste)

1 tsp turmeric

1 onion, sliced

1 Tbsp fresh ginger, finely diced

1 tsp garam masala 

Optional: 

1⁄2 cup natural unsweetened yogurt 

2 tsp lemon juice

1 clove garlic, crushed 

Method

1. Peel the taro and cut it in half horizontally, then into chunks. 

2. Put boiling water in a saucepan with a lid over medium heat. Add taro root, replace lid, and allow to steam until tender and well cooked (10–15 minutes). Remove from heat and drain. Once cool enough, cut chunks into slices.

3. In a non-stick frying pan, gently heat the oil. Add cumin seeds, chili, turmeric, onion, and ginger. Cook until onion is soft, about 5 minutes. 

4. Add garam masala and drained taro, and cook for a couple of minutes. Remove from heat and serve drizzled with a yogurt dressing (yogurt, lemon juice, and garlic mixed together). 

TIP: Wear gloves when handling taro if you have sensitive skin as it can be an irritant. Taro must be well cooked. To save time, use an Indian spice paste instead of the spices. 

Per serve: 

Energy 983kJ; Fat 5g; Saturated fat 1.7g; Carbohydrate 45g; Fibre 5.4g; Sodium 12mg 

Hearth healthy Taro

Quick vege tomato curry Serves 4 

Ingredients 

1⁄2 head of broccoli (approx. 200g), cut into florets

1⁄4 cauliflower (approx. 200g), cut into florets 

1⁄2 bag green beans (approx. 150g), sliced (the alternative is to use frozen beans)

14 button mushrooms (130g)

1 can Indian flavored tomatoes 

2 Tbsp tomato paste

2 tsp garam masala (optional) 

Method

1. Heat a non-stick frying pan over medium heat. 

2. Add a little water, broccoli and cauliflower. Steam for 3 minutes. Add beans, mushrooms, canned tomatoes, and tomato puree (to thicken it).

3. Add garam masala if you prefer a less sweet-tasting dish. Cook for 5 minutes until tender. 

TIP: Change the flavor of the canned tomatoes to have the dish a different way, eg. Moroccan or Mexican. To turn it into a full meal, serve it with rice and chicken. 

Per serve: 

Energy 252kJ; Fat 0.8g; Saturated fat 0.1g; Carbohydrate 8g; Fibre 4.8g; Sodium 126mg 

Vege Stir Fry

Bake (heart-friendly)

Vege potato top pie Serves 4 

Ingredients 

Potato topping: 

3 medium potatoes (approx. 440g), peeled and cut into chunks

1 Tbsp margarine

2 Tbsp low-fat milk 

1–2 Tbsp wholegrain mustard White sauce:

1 Tbsp margarine

11⁄2 Tbsp flour 

1 cup low-fat milk

1⁄2 cup grated Edam cheese 

1 Tbsp Dijon mustard 

Vegetables of your choice eg: (Heart Healthy)

100g button mushrooms, halved

1 small leek or courgette, sliced 

1⁄4 broccoli (approx. 100g), cut into small florets 

1 carrot, sliced 

Method

1. Preheat oven to 180°C.

2. Put potatoes in a saucepan half full with boiling water. Cook for about 10 minutes, until tender. Drain and leave in a saucepan to dry out a little. Mash with 1 Tbsp margarine and 2 Tbsp milk, then stir through wholegrain mustard. 

3. Make a white sauce by melting 1 Tbsp margarine in the bottom of a saucepan. Add flour and stir to form a crumbly mixture. Add half the milk and mix continuously with a whisk or fork until there are no lumps and the sauce is starting to thicken. Add remaining milk and stir until it starts to thicken. Remove from heat and add Dijon mustard and cheese. 

4. Add chopped vegetables to the white sauce and mix through. Place in the bottom of a baking dish. Top with mashed potato and bake for 30 minutes. 

Per serve: 

Energy 390kJ; Fat 4.6g; Saturated fat 2g; Carbohydrate 8g; Fibre 1.4g; Sodium 122mg 

Vege potato top pie

Roasted vegetable stack Serves 2 (as a main) 

Ingredients 

1 medium kumara or potato, scrubbed and sliced

1⁄4 butternut pumpkin, de-seeded and cut into wedges

1 carrot, scrubbed and sliced

1 beetroot, scrubbed and cut into eighths 

1 courgette, sliced thickly

4 whole garlic cloves (optional)

Handful of rosemary sprigs

Vegetable oil

1⁄2 bag of baby spinach leaves

1 capsicum, sliced

1⁄2 punnet cherry tomatoes, halved

2 Tbsp lite balsamic vinaigrette 

Method

1. Preheat oven to 180°C.

2. Place vegetables on baking paper on a baking tray. Spritz with oil and toss through vegetables. Add garlic cloves and rosemary sprigs. Bake for 30 minutes or until tender. 

3. Serve on a bed of baby spinach, layered with capsicum and cherry tomatoes. Drizzle lightly with vinaigrette. 

TIPS: Use whatever vegetables you have available. Add cooked shredded chicken to turn it into a complete meal. 

Per serve: 

Energy 1409kJ; Fat 12g; Saturated fat 3.2g; Carbohydrate 50g; Fibre 9.5g; Sodium 230mg 

Heart Healthy Roasted Vege Stack

Spiced potato filo parcels Serves 4 

Ingredients 

2 potatoes, diced into small squares 1 onion, finely diced

2 cloves garlic, crushed

1 tsp oil 

1⁄2 tsp chilli (optional)

1 tsp ground cumin

1 tsp garam masala

1 tsp ground coriander 1 cup frozen peas 

8 sheets filo pastry

Low-fat milk 

Method

1. Preheat oven to 180°C.

2. Cook potato in a little water in the microwave until tender, about 6 minutes. Very lightly mash the potatoes with a fork so that the potato is broken up. 

3. Cook onion and garlic in a non-stick frying pan with a dash of oil until the onion is opaque. Add spices and fry for two minutes. 

4. Add potato and peas to the pan and mix through. Cook until peas are defrosted. 

5. Make a layer of four sheets of filo, brushing lightly in between each sheet with milk. Cut the pile in half lengthways to make a long thin strip. Put a spoonful of mixture in the corner of each strip and repeatedly fold it over itself into a triangle shape. Brush the top of each triangle lightly with milk and bake for 20 minutes or until golden. 

TIP: Serve as a starter or as a main served with non-starchy vegetables and a protein-containing food such as meat, chicken, or dal. 

Per serve: 

Energy 671kJ; Fat 2.2g; Saturated fat 0.6g; Carbohydrate 28g; Fibre 4.5g; Sodium 173mg 

Sliced Potato Fillet Parcels

Vegetable bake Serves 6 (heart-healthy option)

Ingredients 

1 large potato, scrubbed

1 medium orange kumara, scrubbed 1⁄2 butternut pumpkin

1⁄2 bag spinach, thinly sliced

2 large courgettes

4 medium/large tomatoes

1⁄2 cup grated edam cheese

1 tsp powdered vegetable stock Black pepper to taste 

Method

1. Preheat oven to 180°C.

2. Slice potato, kumara, pumpkin, courgettes, and tomatoes into round slices.

3. Layer vegetables in a greased casserole dish. Put potato first, followed by kumara, pumpkin, spinach, courgette, and tomatoes on top. 

4. Sprinkle with stock and pepper, then finish with grated cheese. 

5. Bake until the vegetables are tender, about 35 minutes. 

Per serve: 

Energy 625kJ; Fat 6g; Saturated fat 3.7g; Carbohydrate 15g; Fibre 4g; Sodium 265mg 

Baked Vegetable For Healthy Heart

Roasted tomatoes Serves 2 

Ingredients 

10 tomatoes, cut in half

1 Tbsp olive oil 

Optional: 

1 clove garlic, crushed

2 Tbsp balsamic vinegar

1 Tbsp fresh rosemary leaves, pulled off the stalk 

Method

1. Heat oven to 160°C.

2. Place halved tomatoes on a baking tray lined with baking paper.

3. Mix other ingredients together then drizzle over the tomatoes.

Bake for 1–11⁄2 hours until the tomatoes have shrunk a little and the vinegar has caramelized. 

TIP: Roasted tomatoes can be served as a side dish, mixed in with a salad, tossed through pasta, or on top of wholegrain toast. 

Per serve: 

Energy 740kJ; Fat 8.6g; Saturated fat 1.5g; Carbohydrate 18g; Fibre 8g; Sodium 31mg 

Savory veggie cakes Make 4 patties/cakes 

Ingredients 

2 medium red kumara (purple-skinned) (about 350g), peeled and cut into chunks

1 onion, finely diced

2 cloves garlic, crushed

1 small carrot, grated

5 button mushrooms, finely diced

1⁄2 cup frozen peas

1 egg

1 Tbsp salt-reduced soy sauce

1 tsp chopped ginger root

Breadcrumbs 

Per serve: 

Energy 750kJ; Fat 4.2g; Saturated fat 1.4g; Carbohydrate 30g; Fibre 4.9g;
Sodium 237mg 

Method

1. Microwave (or steam) kumara in a little water until tender, about 5 minutes. Mash. 

2. Cook onion in a pan or microwave.

3. Mix all ingredients together except breadcrumbs. Put breadcrumbs on a plate. Divide the mixture into four. Put a quarter of the mix in a mound on the breadcrumbs and form a circle about 2cm high. Lift carefully onto a sheet of baking paper. Sprinkle the top of the pattie with breadcrumbs then spritz with oil. 

4. Once all patties are made, place them in the fridge to chill. Turn on the oven and heat to 180°C. Once the oven is heated, lift the baking paper and patties onto an oven tray and cook for 20 minutes. 

Mash (heart-friendly)

Carrot and parsnip mash Serves 4 

Ingredients 

4 carrots, peeled 

3 parsnips, peeled 

2 tsp margarine

2 pinches nutmeg 

Method

1. Cut carrots and parsnips into chunks. Cook in the microwave with a little water for around 5 minutes. 

2. Drain any excess water and mash with margarine. Sprinkle nutmeg on top. 

Per serve: 

Energy 419kJ; Fat 2.6g; Saturated fat 0.6g; Carbohydrate 17.5g; Fibre 6.1g; Sodium 36mg 

Healthy Heart Mash

Make it a meal 

Vegetable frittata Serves 4 

Ingredients 

3 small kumara (approx. 150g), sliced into thin rings or small cubes

1 red capsicum, diced

1⁄2 punnet cherry tomatoes (approx. 150g), sliced in half 

5 button mushrooms, diced 

1 Tbsp capers

1 tsp paprika

5 eggs, whisked 

1⁄3 cup Skim milk 

Method

1. Heat a non-stick pan over medium heat and cook kumara with a little water until tender and water has evaporated. 

2. Turn to low heat and add capsicum, tomatoes, mushrooms, capers, and paprika. 

3. Whisk together eggs and milk and add to the pan. Allow to cook until egg is set around the edges. Place under a hot grill to cook the top of the tortilla. Grill for about 5 minutes or until lightly browned and the egg has cooked. 

4. Serve with a dark green leafy salad. 

Per Serve:

Energy 668kJ; Fat 7.5g; Saturated fat 2.3g; Carbohydrate 13g; Fibre 2g; Sodium 192mg 

Healthy Vegetable Frittatas

Gado gado Serves 4 

Ingredients 

2 potatoes, scrubbed

1⁄2 broccoli, cut into florets

1 packet of green beans

2 carrots, cut into sticks

4 eggs, boiled and quartered 

4 tomatoes, quartered 

Sauce: 

2 cloves garlic, crushed

2 tsp root ginger, finely chopped 

1 tsp ground coriander

2 Tbsp salt-reduced soya sauce 

2 Tbsp lemon juice

1⁄4 tsp chili powder (to taste)

1 Tbsp brown sugar

3 Tbsp crunchy peanut butter

1⁄4 cup hot water 

Method

1. Cook potatoes in the microwave, then cut into chunks when cooled. 

2. Lightly cook the broccoli and green beans in the microwave until just tender. 

3. To make the peanut sauce, mix all ingredients well in a microwave-proof bowl. Microwave on high, uncovered, until smooth and thickened, about 3–4 minutes. Thin with water if necessary. 

4. Either serve arranged on a platter with the peanut sauce in the middle for dipping or arrange on a plate and drizzle with peanut sauce (thin the sauce further for this). 

5. Vegetables can be served warm or cool. 

Per serve: 

Energy 1207kJ; Fat 12g; Saturated fat 2.7g; Carbohydrate 26g; Fibre 12g; Sodium 414mg 

Heart Healthy recipes

Stuffed kamo kamo (or marrow) Serves 4

Ingredients 

1 medium or 2 small kamo kamo (or 2 marrow) 

1 cup cooked rice (about 1⁄3 cup uncooked)

1 medium onion, diced 

150g mushrooms, diced

1 red capsicum, diced 

1 sachet (12g) instant mushroom cup of soup

90g tin tuna in springwater, drained 

Breadcrumbs (about 2 Tbsp)

1⁄2 cup Edam cheese (35g), grated 

Method 

Preheat oven to 180°C.

Cut kamo kamo in half lengthways.

Scoop out and discard the seeds and any stringy bits, leaving a hollowed-out center.

Cook the onion in a non-stick frying pan until translucent. Remove from heat.

Stir through mushrooms, capsicum, cooked rice, tuna, and mushroom soup sachet. 

Fill each half kamo kamo with the vegetable, rice, and fish mix. Sprinkle the top with breadcrumbs and cheese.

Bake for 30–35 minutes

Alternative Stuffing: 

1 medium onion, diced and cooked 

1 can Moroccan-flavoured tomatoes 

1 cup cooked rice

1 red capsicum, diced 

1⁄2 cup Edam cheese (35g), grated 

TIP: If you can’t find kamo kamo (or kumi kumi), use marrow instead. Kamo kamo is available in summer. 

Per serve

Energy 648kJ, Fat 3g, Saturated fat 1.7g, Carbohydrate 20g, Fibre 3g, Sodium 222mg 

Stuffed Kamo Kamo

Fresh spring rolls Makes 16 (serves 4 as a snack) 

Ingredients 

2 tsp fish sauce

1 Tbsp sweet chilli sauce

3 Tbsp fresh lime juice

Bunch coriander leaves (or 1 Tbsp minced coriander leaves – mix this in with sauce)

1 short cucumber, deseeded

1 large avocado

2 medium carrots

1 large red capsicum, deseeded

16 rice paper rolls 

Optional: 100g cooked shredded chicken or cooked prawns 

Method 

1. Mix together the fish sauce, sweet chili sauce, and lime juice in a shallow bowl. 

2. Cut cucumber, capsicum, and carrot into long thin strips. Cut the avocado in half, then cut each half into eight strips. Place cucumber and avocado into the fish sauce mix and leave to marinade whilst preparing the rolls. If using chicken, also add it to the fish sauce mix. 

3. Soak 1 sheet of rice paper in warm water. Once softened (about 1 minute) remove from the water and place flat on a tea towel. (Alternatively, dip each sheet in cold water and lay it out on the bench. By the time you roll them, they should have softened). 

4. Place 2–3 coriander leaves, carrot, cucumber, capsicum, and avocado in the middle top half of the rice paper. Fold the bottom half of the rice paper up to make an envelope around the filling. Fold in one side of the envelope and roll up tightly. Repeat. 

Per serve: 

Energy 1092kJ; Fat 11g; Saturated fat 1.8g; Carbohydrate 36g; Fibre 4.4g; Sodium 404mg 

Healthy Wraps

Weights and measures 

Abbreviations 

Tbsp         tablespoon

tsp            teaspoon

°C             degrees Celsius 

c               cup

g               grams

mg            milligrams 

Kitchen measures 

1 Tbsp                15ml

1 dessertspoon  10ml

1 teaspoon           5ml

2 teaspoons         1 dessertspoon

3 teaspoons        1 tablespoon

1 litre                   1000ml

1⁄2 litre         500ml 

1 cup            250ml

1⁄2 cup          125ml

4 cups           1 litre 

Oven temperatures 

Cool         150–160°C

Moderate 170–190°C

Hot           200–230°C

Very hot   250–260°C 

READ MORE: Game-Changer Alert: Jackfruit Curry, the Ultimate Meat Substitute!

Five simple steps to eating for a healthy heart 

  1. Eat plenty of fruit and vegetables
  2. If choosing meat, make it lean; including fish as an alternative
  3. Choose low-fat milk
  4. Replace butter with margarine and healthy oils
  5. Reduce salt; check sodium on food labels 
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