heart-healthyrecipes

200

PressureBloodHigH

mealshealthat

fre esam

ple

76

The h

ealing p

ower of d

elicious m

eals

Numerous research studies have shown that the

DASH principles really work. But to be honest, what they

fail to provide are inspiration. Lists of what you should or

shouldn’t eat aren’t exactly motivating or creative. What

happens when you’re striving for good heart health, and

you’re craving a beautiful plate of food, or a scrumptious

dessert? The fact is, if you love great food, you’re likely to

feel some level of deprivation on any restrictive diet.

Until recently, there really was no sure way to maintain

good heart health and enjoy meals that satisfied your

palate and simultaneously took care of your heart.

The great news is that now there is, and we’re delighted

to share it with you. This book will lead you down the path

of great flavours with plenty of colourful, fresh food, and

will offer you the chance to enjoy your favourite dishes

knowing they are good for you, too.

6 golden rules for healthy

blood pressure

➤ Eat real food, and leave the processed stuff on

the shelf

➤ Fill your plate with colourful fruits and vegetables

➤ Replace fats, sugars and salt with ingredients

packed with flavour, such as herbs and spices

➤ Enjoy your meals in the company of loved ones

➤ Watch your portion sizes

➤ Never feel deprived again

Vegetable frittata, page 37 Aromatic pork skewers, page 123 Blueberry cheesecake, page 266

Sweet potato and raisin salad, page

170

But what is surprising is that, for most people,

the condition can be easily managed and even

eradicated through small lifestyle changes. The

most powerful of these is diet: by switching to a healthier

mix of foods and eating more reasonable portion sizes,

you can go a very long way towards taming the condition.

Add in more frequent exercise, a good attitude, better

stress management and, for some, proper medication,

and in almost all cases you will have brought your blood

pressure under control.

Doctors have this well figured out. The gold-standard

eating plan for high blood pressure is the DASH diet

(Dietary Approaches to Stop Hypertension). This diet

is recommended by medical organisations such as the

Heart Foundation because it works: if you follow this

eating approach closely, you can lower your blood

pressure in just two weeks.

The DASH diet doesn’t have many surprises. It

recommends eating meals that are rich in grains, fruits,

vegetables and low- or non-fat dairy products, just like

the general balanced healthy eating recommendations

you will see in the dietary guidelines and food pyramids

across the world.

If you have high blood pressure, you’re not alone: one in three adults across the

world has the condition, so an estimated total of one billion people are dealing with

high blood pressure (also called hypertension). Although there is no official ranking

system, high blood pressure is most likely the #1 chronic health issue in the world.

the healing power of delIcIous meAls

22

Bre

akfa

st, ligh

t m

eals

and s

nac

ks

Bircher muesliPREPaRatioN 10 minutes, plus overnight soaking cookiNg nil SERvES 2

1/2 cup (50 g) rolled (porridge) oats

3 tablespoons sultanas (golden raisins)

juice of 2 oranges

4 tablespoons almonds, roughly chopped

1 teaspoon ground cinnamon

1 large apple

1/2 cup (125 g) low-fat Greek-style yogurt, plus extra to serve

200 g (7 oz) berries, to serve

honey, to serve (optional)

➊ combine the oats, sultanas and orange juice in a bowl and stir well to combine. cover and leave the mixture to soak in the refrigerator overnight.

➋ Just before serving, stir in the almonds and cinnamon. Grate the apple (keeping the skin on) and discard the core. stir the grated apple through the muesli mixture. Add the yogurt and fold through until evenly combined.

➌ divide the muesli between two serving bowls and top with a dollop of yogurt and some berries. drizzle with a little honey, if desired.

PER SERVING 1815 kJ, 434 kcal, 14 g protein, 18 g fat (3 g saturated fat), 53 g carbohydrate (34 g sugars), 8 g fibre, 109 mg sodium

Eat SmaRtER coarse rolled oats are best for this recipe as the quick-cooking instant varieties have less fibre and may become mushy after soaking. You can vary the flavours by using other rolled whole grains, such as triticale or barley, and your choice of nuts and seasonal fruit.

more than 100 years ago, swiss sanatorium doctor max Bircher-Benner developed the original recipe for this

wholegrain high-fibre breakfast, still very popular today.

29

Tangy sardine pâté

29

Breakfast, light m

eals and sn

acks

Banana and apricot smoothiePREPaRatioN 10 minutes

cookiNg nil SERvES 4

2 large bananas, thickly sliced

425 g (15 oz) can apricot halves in natural juice

200 g (7 oz) low-fat natural (plain) yogurt

4 tablespoons chopped fresh mint

1 tablespoon honey

300 ml (10 fl oz) orange juice

➊ Place the bananas, apricots and their juice, yogurt, mint and honey in a food processor or blender. Blend to a smooth purée, scraping down the side of the container once or twice. Add the orange juice and blend briefly until combined.

➋ Pour the smoothie into glasses and serve immediately.

PER SERVING 723 kJ, 173 kcal, 5 g protein, <1 g fat (<1 g saturated fat), 37 g carbohydrate (33 g sugars), 4 g fibre, 46 mg sodium

Good SwaP For a strawberry and banana smoothie, replace the apricots with 1 1/2 cups (225 g) strawberries and omit the honey. stir in the grated zest and juice of 1 lime and replace the orange juice with apple juice.

mango smoothiePREPaRatioN 5 minutes

cookiNg nil SERvES 2

1 mango, roughly chopped

4 tablespoons low-fat natural (plain) yogurt

200 ml (7 fl oz) non-fat (skim) milk, chilled

1 teaspoon honey

seeds from 6 green cardamom pods

➊ Place the mango in a blender or food processor. Blend until smooth.

➋ Pour in the yogurt and milk, and blend until well mixed and frothy. Blend in the honey.

➌ Pour the smoothie into glasses, sprinkle with the cardamom seeds and serve immediately.

PER SERVING 561 kJ, 134 kcal, 7 g protein, <1 g fat (<1 g saturated fat), 25 g carbohydrate (24 g sugars), 2 g fibre, 77 mg sodium

Eat SmaRtER smoothies use raw fruit and are made quickly, so they retain the maximum nutritional value of their ingredients. ❚mango is an excellent source of the anti-oxidant beta-carotene, which the body can convert into vitamin A. This vitamin is essential for healthy skin and good vision, especially in dim light. mangoes also provide substantial amounts of vitamin c as well as vitamins B6 and e.

Berry drinkPREPaRatioN 5 minutes

cookiNg nil SERvES 2

1/2 cup (70 g) frozen or fresh berries, such as raspberries, strawberries or blueberries

1/2 cup (125 ml) apple juice

1 cup (250 ml) sparkling mineral water

➊ Place the berries and apple juice in a blender. Blend until smooth.

➋ Pour the mixture into two tall glasses. slowly pour in the mineral water, being careful not to let it overflow. serve immediately.

PER SERVING 194 kJ, 46 kcal, <1 g protein, <1 g fat (<1 g saturated fat), 10 g carbohydrate (9 g sugars), 1 g fibre, 18 mg sodium

Good SwaP use any type of berry, or use a mixture. don’t thaw the frozen berries, as the iciness adds a nice texture to the drink.

Strawberry yogurt smoothie

strawberry yogurt smoothiePREPaRatioN 5 minutes

cookiNg nil SERvES 4

3 cups (450 g) strawberries, hulled

grated zest and juice of 1 large orange

150 g (5 oz) low-fat natural (plain) yogurt

strawberries, to garnish (optional)

➊ Place the strawberries in a food processor or blender and add the orange zest, orange juice and yogurt. Blend to a smooth purée, scraping down the side of the container once or twice.

➋ For a really smooth consistency, press the smoothie through a nylon sieve to remove the seeds.

➌ Pour the smoothie into glasses. serve immediately, garnished with strawberries, if desired.

PER SERVING 210 kJ, 50 kcal, 4 g protein, <1 g fat (<1 g saturated fat), 7 g carbohydrate (7 g sugars), 3 g fibre, 34 mg sodium

Good SwaP Add a slice of fresh mango to the smoothie. This will add natural sweetness.

these drinks ideas are perfect if you don’t have time for a sit-down

breakfast. unlike fruit juice, smoothies contain all the valuable

fibre from the blended fruit, as well as satisfying protein from

the yogurt or milk.

Banana and mango shakePREPaRatioN 5 minutes

cookiNg nil SERvES 2

1/2 mango, roughly chopped

1 small banana, sliced

1/2 cup (125 ml) low-fat milk

1/2 cup (125 ml) orange juice

2 teaspoons lime juice

1 teaspoon caster (superfine) sugar

2 heaped tablespoons vanilla frozen yogurt

sprigs of fresh lemon balm, to serve (optional)

➊ Place the mango and banana in a blender and add the milk, orange juice, lime juice, sugar and frozen yogurt. Blend on maximum speed for about 30 seconds, until well combined and frothy.

➋ Pour the shake into glasses and serve immediately, decorated with sprigs of lemon balm, if desired.

PER SERVING 697 kJ, 166 kcal, 6 g protein, 2 g fat (1 g saturated fat), 32 g carbohydrate (31 g sugars), 2 g fibre, 57 mg sodium

Eat SmaRtER milk is an excellent source of several key nutrients – protein, calcium and phosphorus (important for strong bones and teeth), and many of the B vitamins, particularly B1, B2, B6 and B12. ❚Bananas are a useful source of potassium, a good intake of which may help in the prevention of high blood pressure.

FRuit iN a glaSS

71

Sou

ps

Beef and black bean chilliPREPaRatioN 10 minutes cookiNg 1 hour SERvES 6

250 g (8 oz) extra-lean beef mince (ground beef)

1 onion, chopped

1 carrot, chopped

1 red capsicum (bell pepper), chopped

2 jalapeño chillies, seeded and chopped

2 cloves garlic, chopped

800 g (28 oz) can chopped tomatoes

2 x 420 g (15 oz) cans salt-reduced black beans, drained and rinsed

1 1/2 cups (375 ml) salt-reduced beef stock

2 tablespoons worcestershire sauce

1 tablespoon chilli powder

1 1/2 teaspoons ground cumin

1 1/2 teaspoons dried oregano

1⁄8 teaspoon ground black pepper

3 tablespoons chopped fresh coriander (cilantro)

➊ Brown the beef in a large saucepan over medium heat for about 5 minutes. Transfer to a bowl.

➋ Add the onion, carrot, capsicum, chilli and garlic to the pan. cook for 8 minutes, until the vegetables are soft.

➌ Add the tomatoes, beans, stock, worcestershire sauce, chilli powder, cumin, oregano, black pepper and reserved beef.

➍ Bring the soup to a boil over high heat. Reduce the heat to medium–low and cook for 45 minutes, until thickened and well flavoured. serve garnished with the chopped coriander.

PER SERVING 795 kJ, 190 kcal, 17 g protein, 4 g fat (1 g saturated fat), 21 g carbohydrate (8 g sugars), 7 g fibre, 583 mg sodium

this chilli con carne is based on juicy beef mince, but bumps up the beans, capsicums and onions for more flavour and anti-oxidants.

89

Chicken

and tu

rkey

asparagus, garlic and leeks have all been shown to reduce hypertension in research studies. here, they are combined with lean chicken in a wonderfully quick and easy dish that’s healthy, too.

chicken and leek sautéPREPaRatioN 10 minutes cookiNg 10 minutes SERvES 4

2 tablespoons olive oil

500 g (1 lb) boneless, skinless chicken breasts, cut crosswise into strips

1 large leek, white part only, thinly sliced

12 asparagus spears, cut into short lengths

2 cloves garlic, crushed

4 tablespoons salt-reduced chicken stock

freshly ground black pepper

➊ Heat 1 1/2 tablespoons of the oil in a large non-stick frying pan over medium–high heat. cook the chicken in two batches for 1 minute on each side to seal it, then transfer to a plate.

➋ Heat the remaining oil in the pan and cook the leek, stirring, for 2 minutes, until slightly softened. Add the asparagus, garlic and stock, and bring to a simmer.

➌ stir in the chicken, then cover and cook over medium–low heat for 4 minutes, until the chicken is just cooked through. season well with freshly ground black pepper and serve.

PER SERVING 1121 kJ, 268 kcal, 29 g protein, 16 g fat (3 g saturated fat), 2 g carbohydrate (2 g sugars), 2 g fibre, 130 mg sodium

Good SwaPS serve the sauté tossed through or on top of hot cooked wholemeal (whole-wheat) pasta. ❚For a citrus tang, squeeze some lemon juice over the dish just before serving. ❚Add 1 chopped red chilli with the garlic if you’d like it spicy. ❚use sliced pork fillet instead of chicken. ❚To make this dish even quicker to prepare, buy some chicken that has already been cut into strips for stir-frying.

88

Chic

ken a

nd t

urk

ey

classic barbecued chickenPREPaRatioN 10 minutes, plus resting cookiNg 1 hour SERvES 6

1.75–2 kg (3 1/2–4 lb) bone-in chicken breasts, thighs and/or drumsticks

1/2 teaspoon ground black pepper

BARBecue sAuce

1 cup (250 ml) unsalted tomato passata (puréed tomatoes)

1 1/2 tablespoons cider vinegar

1 tablespoon mustard

1 teaspoon smoked paprika

2 cloves garlic, crushed

1 small red onion, finely diced

1/4 teaspoon ground black pepper

➊ To make the barbecue sauce, combine all the ingredients in a saucepan. Bring to a boil over high heat, then reduce the heat to medium–low and simmer for 20 minutes, until slightly thickened.

➋ meanwhile, remove all of the skin and trim any excess fat from the chicken pieces.

➌ Pat the chicken dry with paper towels and sprinkle all over with the pepper. leave the chicken to stand at room temperature for 20 minutes as the barbecue heats up.

➍ Preheat a covered barbecue to medium. If using charcoal, pile hot coals under one side of the barbecue plate, leaving the other side unheated. If using gas, leave the burners off on one side of the barbecue plate. If your barbecue has a temperature gauge, it should read around 180°c (350°F).

➎ Put the chicken on the unheated part of the barbecue, cover and cook, turning once or twice, for 30–40 minutes, until the juices run clear and the chicken is cooked through (breast pieces will cook faster, so check them first). during the last 10–15 minutes of cooking, move the chicken to the heated part of the barbecue plate to brown all over. Generously brush the chicken with the barbecue sauce during the last 5 minutes.

➏ Transfer the chicken pieces to a platter and serve hot.

PER SERVING 1177 kJ, 281 kcal, 34 g protein, 14 g fat (5 g saturated fat), 3 g carbohydrate (2 g sugars), 1 g fibre, 168 mg sodium

most bottled barbecue sauces are loaded with salt, but this barbecued chicken is brushed with a low-sodium

version that is very simple to prepare.

123

Meat

aromatic pork skewersPREPaRatioN 10 minutes cookiNg 10 minutes SERvES 4

400 g (14 oz) lean pork cubes

2 large red capsicums (bell peppers), cut into thick strips

2 large onions, thinly sliced

2 tablespoons olive oil or canola oil

grated zest and juice of 1 orange

1 tablespoon finely crushed coriander seeds

6 carrots, grated

➊ Preheat the grill (broiler) to the highest setting. line the grill pan with foil. Thread the pork onto metal or bamboo skewers, leaving a little space between the cubes of meat. (If using bamboo skewers, soak them in water for 30 minutes before threading the pork to prevent them from burning.)

➋ Place the pork skewers in the grill pan. Arrange the capsicums and onions around the edge of the skewers. Brush the pork and vegetables with the oil. sprinkle the orange zest and crushed coriander seeds over the pork. cook for 5 minutes.

➌ carefully turn the pork skewers, then turn and rearrange the vegetables so they cook evenly. cook for a further 5 minutes, until the pork is browned and cooked through and the vegetables are tender.

➍ meanwhile, combine the grated carrots with the orange juice and mix well.

➎ Transfer the pork skewers to serving plates, add a portion of the capsicum mixture to each and serve with the carrot salad.

PER SERVING 1109 kJ, 265 kcal, 24 g protein, 13 g fat (3 g saturated fat), 14 g carbohydrate (10 g sugars), 4 g fibre, 110 mg sodium

Eat SmaRtER Half a fresh red capsicum (bell pepper) will provide your total daily vitamin c requirement. like all vegetables, capsicums are low in kilojoules.

Juicy pieces of pork flavoured with orange zest and coriander make a brilliant match with grilled red capsicums and a crunchy carrot salad.

143

Seafood

Baked lemon fish with tomatoesPREPaRatioN 15 minutes cookiNg 20 minutes SERvES 4

1 onion, thinly sliced

1 clove garlic, crushed

2 sprigs fresh thyme

4 x 180 g (6 oz) thick white fish fillets, skin and bones removed

freshly ground black pepper

1 lemon, thinly sliced

4 tomatoes, cut into wedges

2 bay leaves

1 tablespoon olive oil

3 tablespoons white wine

1/2 cup (125 ml) salt-reduced chicken stock

1 tablespoon chopped fresh parsley (optional)

➊ Preheat the oven to 200°c (400°F/Gas 6).

➋ spread the onion, garlic and thyme sprigs in a roasting pan (baking dish) that will be large enough to hold all the fish fillets, with a little space in between. Place the fish on top and season well with freshly ground black pepper.

➌ Arrange the lemon slices over the fish and scatter the tomatoes and bay leaves around the fish. combine the olive oil, wine and stock, and pour over the fish.

➍ Bake the fish for 20 minutes, until just cooked through. sprinkle with parsley, if using, and serve immediately.

PER SERVING 1141 kJ, 273 kcal, 39 g protein, 9 g fat (2 g saturated fat), 6 g carbohydrate (5 g sugars), 3 g fibre, 253 mg sodium

Eat SmaRtER many varieties of fish are suitable for baking, including snapper, ling, blue-eye, john dory, flathead, hoki and red emperor. choose the freshest fillets you can find.

no-fuss cooking at its finest: put all the ingredients in a roasting pan and pop it into the oven, infusing the fish with wonderful flavours.

142

Sea

food asian-style steamed fish

PREPaRatioN 15 minutes cookiNg 10 minutes SERvES 4

750 g (1 1/2 lb) boneless, skinless firm white fish fillets, such as snapper

2 tablespoons salt-reduced soy sauce

2 tablespoons white wine or sake

2 cm (3/4 inch) piece fresh ginger, peeled and thinly sliced

2 carrots, cut into thin matchsticks

2/3 cup (60 g) thinly sliced snow peas (mangetout)

1/2 yellow capsicum (bell pepper), cut into thin matchsticks

lemon wedges, to serve

➊ Place the fish in a roasting pan (baking dish) that will fit on a rack inside a large frying pan or in the top of a steamer basket.

➋ combine the soy sauce and white wine or sake and pour over the fish. Top with the ginger and carrots.

➌ Fill the pan with water to a depth of about 2.5 cm (1 inch) and bring to a simmer. Place the rack or steamer basket in the pan. Place the roasting pan on the rack, cover and steam the fish for 5–6 minutes. Add the snow peas and capsicum to the roasting pan, cover and steam for 5 minutes, until the fish flakes easily when tested with a fork and the vegetables are just tender.

➍ divide the fish among four serving plates, scatter some of the vegetables on top, and serve with lemon wedges on the side.

PER SERVING 880 kJ, 210 kcal, 40 g protein, 3 g fat (1 g saturated fat), 4 g carbohydrate (3 g sugars), 1 g fibre, 544 mg sodium

Eat SmaRtER As well as being low in fat and high in protein, fish is an excellent source of omega-3 fatty acids. It is believed that regularly eating fish at least twice a week can help reduce the risk of diabetes, asthma and cardiovascular disease.

low-fat fish and vitamin-packed vegetables are cooked using one of the healthiest of all cooking

methods – steaming. lightly flavoured with ginger, soy sauce and white wine, this satisfying

meal is so easy to prepare you will want to enjoy it all the time.

175

Salad

s and vegetab

les

Bean and rice saladPREPaRatioN 30 minutes, plus overnight soaking cookiNg 1 hour 30 minutes SERvES 4

3/4 cup (150 g) black-eyed peas

1 1/3 cups (260 g) long-grain brown rice

2 carrots, thinly sliced

125 g (4 oz) green beans, cut into short lengths

420 g (15 oz) can red kidney beans, drained and rinsed

400 g (14 oz) can chickpeas, drained and rinsed

1 large tomato, chopped

1 small red capsicum (bell pepper), chopped

1 small red onion, chopped

dRessInG

1 tablespoon canola oil

1 tablespoon wholegrain mustard

3 tablespoons red wine vinegar, or to taste

1 tablespoon chopped fresh thyme

1 clove garlic, crushed

freshly ground black pepper

➊ soak the black-eyed peas overnight in cold water. drain and rinse under cold running water. Place in a saucepan and cover with cold water. Bring to a boil, then reduce the heat to low and simmer for 45–60 minutes, until tender. Rinse well, drain, then set aside.

➋ Put the rice in a saucepan, cover with water and bring to a boil. Reduce the heat to low. simmer for 30 minutes, or according to the packet instructions, until tender. drain and set aside to cool.

➌ meanwhile, blanch the carrots in a saucepan of boiling water for 3 minutes. Add the green beans and blanch for a further 4 minutes, until the vegetables are tender. Refresh under cold running water, then drain.

➍ Place the carrots and green beans in a bowl and add the kidney beans, chickpeas, black-eyed peas, tomato, capsicum and onion.

➎ For the dressing, whisk the oil, mustard, vinegar, thyme and garlic in a small bowl. season with freshly ground black pepper.

➏ drizzle the dressing over the salad and toss well to combine. Gently fold the rice into the salad and serve.

PER SERVING 2330 kJ, 557 kcal, 24 g protein, 9 g fat (<1 g saturated fat), 95 g carbohydrate (9 g sugars), 16 g fibre, 378 mg sodium

Eat SmaRtER Brown rice, with its outer bran layer intact, has three times the fibre of white rice and much higher levels of minerals and B-group vitamins. It does take longer to cook, but it is worth the effort for its nutty flavour and its superior nutritional value.

221

Pasta, n

oodles, b

eans an

d grain

somega-3 fats are essential for health and help to reduce blood pressure. in this tasty dish, omega-3 rich salmon is combined with cherry tomatoes roasted with garlic and balsamic vinegar to enhance their sweetness.

Penne with salmon and tomatoesPREPaRatioN 10 minutes cookiNg 20 minutes SERvES 4

750 g (1 1/2 lb) cherry tomatoes, halved

1 small clove garlic, crushed

1 tablespoon extra virgin olive oil, plus extra to serve

freshly ground black pepper

1 tablespoon dark brown sugar

1 tablespoon balsamic or red wine vinegar

400 g (14 oz) salmon

250 g (8 oz) wholemeal (whole-wheat) penne or macaroni

3 cups (150 g) baby spinach leaves

1 cup (30 g) fresh basil, torn

➊ Preheat the oven to 250°c (480°F/Gas 9). In a large bowl, toss the tomatoes with the garlic, oil, pepper, sugar and vinegar until well coated. spread the tomatoes on a baking tray, cut side up.

➋ Roast the tomatoes for 10 minutes, until soft and caramelised. After 5–6 minutes, add the salmon, skin side down, pushing the tomatoes to one side.

➌ meanwhile, cook the pasta according to the packet instructions. When cooked, add the spinach and basil leaves, and briefly stir them in the hot water before draining the pasta and leaves well.

➍ Toss the pasta, spinach and basil with the tomatoes and flaked salmon. season with freshly ground black pepper and drizzle with a little extra virgin olive oil, if desired. serve immediately.

PER SERVING 1785 kJ, 426 kcal, 29 g protein, 13 g fat (2 g saturated fat), 47 g carbohydrate (8 g sugars), 10 g fibre, 86 mg sodium

Eat SmaRtER Wholemeal (whole-wheat) pasta provides more fibre and anti-oxidants than regular pasta.

246

Des

sert

s an

d b

akin

g

Dark chocolate semifreddoPREPaRatioN 20 minutes, plus overnight freezing cookiNg 10 minutes SERvES 6

1 1/2 cups (375 ml) skim evaporated milk, chilled in the refrigerator overnight

1/2 cup (110 g) sugar

3 tablespoons cocoa powder

100 g (3 1/2 oz) good-quality dark chocolate (70% cocoa)

fresh raspberries or cherries, to serve (optional)

grated dark chocolate, to serve (optional)

➊ Pour 100 ml (3 1/2 fl oz) of the evaporated milk into a small saucepan. Add the sugar and cocoa, and mix to a paste.

➋ melt the chocolate in a heatproof bowl set over a saucepan of simmering water. stir until smooth.

➌ Heat the cocoa mixture until steaming, then add the melted chocolate, briefly stirring to combine. leave to cool slightly.

➍ Whisk the remaining evaporated milk in a large mixing bowl until tripled in volume and very fluffy. drizzle the chocolate mixture into the milk, whisking constantly. Pour the mixture into a container and freeze overnight.

➎ let the ice-cream soften at room temperature, then beat again until creamy. Return to the freezer until firm.

➏ serve the ice-cream with fruit such as raspberries or cherries, or as a treat on its own topped with grated dark chocolate.

PER SERVING 936 kJ, 224 kcal, 7 g protein, 8 g fat (4 g saturated fat), 32 g carbohydrate (30 g sugars), <1 g fibre, 84 mg sodium

Eat SmaRtER chocolate is surprisingly rich in anti-oxidants. As with other anti-oxidant sources, the colour tells you how good a source it is. In the case of chocolate, the darker the better – stick to types with more than 60% cocoa.

skim evaporated milk is a useful substitute for cream in hot dishes and creamy sauces. here, its

ability to form a foam, when chilled and beaten, is used to make a rich chocolate ice-cream that

is low in fat and high in protein and calcium.

Meals That Heal High Blood Pressure is based on DASH (Dietary Approaches to Stop Hypertension), the proven,

gold-standard eating plan for reducing high blood pressure, which, if left unchecked, can lead to heart attack, stroke and

kidney disease. The heroes of this regimen are fruits, vegetables, low- or non-fat dairy products, whole grains, seeds and nuts, fish, poultry and legumes. Plus, using ingredients packed with

flavour, such as herbs and spices, will help reduce a dependency on saturated fats, sugar and salt. There’s no need to cook separate meals for the person with high blood pressure –

family and friends will enjoy these great-tasting recipes, too.

Research confirms that the best remedy for high blood pressure – better than any pill – is a diet full of fresh produce, rich in nutrients

and low in sodium. And that’s where this cookbook comes in.

and help your heart eat well

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We hope you enjoyed this sample from

PressureBloodHigH

mealshealthat