Salmon & potato bake, pesto chicken & four other recipes that prove eating for a healthy heart doesn’t have to be boring

EATING for a healthy heart doesn’t have to be boring. But it could increase your life expectancy, as Jeremy Clarkson learned to his cost.

The Sun columnist has revealed he was rushed for life-saving surgery on blocked arteries last week after feeling unwell on holiday, and has since vowed to cut back on boar bacon and venison to finally get healthy at 64.

Nearly half of UK adults have elevated cholesterol levels, which is a key risk factor for heart disease.

Cholesterol is measured in units called millimoles per litre of blood, or mmol/L.

Adults should have 5 mmol/L or less.

Between 5 and 6.4 mmol/L is too high.

Between 6.5 and 7.8 is very high.

It’s important to get yours checked regularly.

The good news is just a few changes to your diet to reduce saturated fat can really help cut your numbers and keep them low.

A blood test showed chef Aldo Zilli had raised cholesterol of 6 mmol/L.

He managed to reduce it to the normal range with simple dietary changes.

For National Cholesterol Month, he shares some of the heart-friendly recipes that helped him do it.

• See heartuk.org.uk

Aubergine parcels

DECADENT, rich, oozing and delicious, you’d never guess when it comes out of the oven that this cheesy winter warmer is still low in ­saturated fat.

It’s substantial enough to make a meat-free meal on its own with a side salad – or portion it up alongside your preferred lean protein.

Hearty but healthy seasonal Italian-style comfort food.

Preparation time: 45 mins
Serves: 4

YOU NEED:
For the aubergine:

• 25g olive spread
• 1 large aubergine, sliced thinly along its length

For the filling:

• 25g plant-based butter-style spread
• 1 small onion, chopped
• 75g fresh breadcrumbs
• 25g pine nuts
• 6 sage leaves, chopped
• Finely grated zest and juice half a lemon
• 3 medium vine tomatoes, sliced thinly
• 15g Parmesan cheese, finely grated for topping

METHOD:

1. Preheat the oven to 200C/fan 180C/gas mark 6. Brush the melted olive spread over the aubergine ­slices on both sides. Heat a griddle or frying pan until hot and add the slices (you may have to do this in batches), cooking for one to two minutes, turning once until golden and softened.
   Remove from the pan and set aside while you make the filling.
2. Melt the plant-based spread in a small pan and add the onion. Cook for five minutes until softened. Remove from heat and stir in remaining ­ingredients (except the tomatoes and ­Parmesan) with a little salt and pepper.
3. Spread the filling over the aubergine ­slices, fold up and place snugly in an ovenproof dish.
   Top with tomato ­slices and sprinkle over the cheese.
   Bake for 15 minutes until golden and the ­filling is hot.

Puy salad with a delicious honey and mustard dressing

THIS is a Mediterranean-style recipe which is naturally low in saturated fat and will make a great healthy lunch.

Or serve as a side dish with a piece of oily fish or grilled chicken for your evening meal.

Dressings made with olive oil are far better for your heart than creamy versions.

You can also make this up in advance and keep it in the fridge ready to go. Using plant-based yoghurt (I use Benecol) eliminates the saturated fat you find in full-fat dairy so it is more heart-friendly.

Quick and easy, and ready in just ten minutes, this is fresh, filling and tastes delicious.

Preparation time: 10 ­minutes
Serves: 2

YOU NEED:

• 250g cooked Puy lentils
• 150g baby spinach
• ½ cucumber, chopped
• 8 cherry tomatoes, halved
• 2 spring onions, sliced
• Large handful of fresh parsley or coriander, chopped

For the dressing:

• 1 plant-based yoghurt drink (e.g. Benecol), 67.5ml
• 1 tsp honey
• ½ tbsp Dijon mustard
• 1 tsp mustard seeds

METHOD:

1. In a bowl, combine the ingredients.
2. For the dressing: in a small bowl, whisk together the yoghurt drink, Dijon mustard, mustard seeds and honey.
3. Season well with freshly ground ­pepper to taste.
4. Drizzle the ­dressing over the salad, then toss gently to mix well.
5. Serve and enjoy.

Overnight oats

DON’T forget breakfast when it comes to making heart-healthy changes to your diet.

Oats are packed full of soluble fibre, which is scientifically proven to be one of the best ingredients out there for lowering your LDL, which is the “bad” type of cholesterol.

These little pots should be prepared the night before, ready to start your day the next morning.

Increase the quantities depending on how many you want to make.

I have them in my fridge ready to eat first thing.

Preparation time: 10 mins.
Makes: One pot

YOU NEED:

• 30g jumbo oats
• 1 x 115g pot plant- based fruit yogurt of your choice (I use Benecol Peach or Strawberry)
• 30ml skimmed milk or plant-based alternative of your choice
• 1 tbsp (30g) dried apricots, roughly chopped
• 80g fresh or frozen mixed berries
• 1 tsp of any seeds of your choice – try sesame, sunflower or even chia.

To serve:

A large spoonful (15g) almonds, roughly chopped

METHOD:

1. The night before, combine all the ingredients well – but exclude the nuts. Place in an airtight container and let it all gel together in the fridge overnight.
2. In the morning, remove from fridge and if needed add another splash of milk or plant-based drink to loosen.
3. Top with the small handful of almonds, spoon in and enjoy.

Creamy salmon and potato bake

CREAMY dishes might not be something you think you can still enjoy when trying to lower or control your cholesterol levels, but this winter warmer proves it can be done.

Using plant-based ingredients instead of dairy to make a sauce still gives you that rich, luxurious taste and texture, but this is far better for your health as the saturated fat intake is reduced.

Top this creamy salmon and potato bake with some yummy mashed potato and everyone will be clamouring for second servings.

Preparation time: 45 mins
Serves: 6

YOU NEED:

• 1kg potatoes, roughly chopped
• 45g plant-based buttery spread
• 25g lower-fat cheddar cheese, grated
• For the filling:
• 1 tbsp vegetable oil
• 1 large onion, finely chopped
• 1 large carrot, finely chopped
• 1 large leek, sliced
• 250g baby spinach, roughly chopped
• 3 salmon fillets (or approx. 360g), cut into cubes
• For the bechamel sauce:
• 2 tbsp vegetable oil
• 3 tbsp plain flour
• 3 x 67.5ml bottles plant-based yoghurt drink
• 50ml skimmed milk or plant-based drink of your choice
• Black pepper
• 1 tsp garlic powder

METHOD:

1. Pre-heat the oven to 140C/ 120C fan/gas mark 3.
   Bring a large pan of water to the boil, add the potato chunks and cook for ten to 15 minutes until tender. Drain and return to the pan, add the spread and mash. Set aside.
2. Heat the oil in a non-stick pan and gently fry the red onion, ­carrot and leek for approximately eight minutes, until the vegetables are soft and the onions translucent.
   Remove from the heat and stir through the chopped spinach leaves. Tip the ­vegetables into an oven-proof dish and set aside.
3. In the same pan you used to cook the vegetables, gently heat the vegetable oil, add the flour, stir and cook gently for a few minutes until well combined and turning golden.
   Reduce the heat to very low and pour in the yoghurt drink and whisk to form a smooth bechamel sauce, which will start to thicken.
   Cook gently for a few ­minutes and then add the milk and a ­generous twist of black ­pepper and the garlic ­powder. Whisk and set aside to cool slightly.
4. Add the diced salmon to the oven-proof dish with the vegetables and toss to ­combine.
   Pour over the slightly cooled bechamel sauce and mix well.
   Top with the mashed potato and use a fork to flatten into an even layer on top, then use the tines of the fork to scrape little furrows along the top of the mashed potato.
5. Place in the oven and bake for 30 minutes, until bubbling and starting to golden. Take out of the oven.
6. Preheat a grill on high. Sprinkle the top of the pie with the reduced-fat ­cheddar and, using oven gloves, carefully place the dish under the hot grill until the cheese is bubbling and golden.

Pesto chicken

WHO doesn’t love pesto pasta? You can use any shape or type of pasta you like for this easy-to-make recipe, which is a guaranteed crowd-pleaser and kids’ favourite as well as being cholesterol friendly.

It’s ideal for hassle-free, clean-the-plate family meals that all ages will enjoy.

One of my “eat well” go-to dishes. And of course it’s Italian chef-approved, by me!

Preparation time: 30 mins
Serves: 4

YOU NEED:

• 250g bag basil leaves
• 50g pine nuts
• 30g Parmesan cheese, broken into pieces
• 2 cloves garlic
• 80g olive spread (for the pesto)
• 30g olive spread (for the chicken)
• 4 x 150g skinless fresh chicken breasts
• 320g pasta of your choice
• Steamed broccoli and beans to serve

METHOD:

1. To make the pesto, place the basil in a small food processor or liquidiser and blend until roughly chopped.
   Add the pine nuts, cheese and garlic and blend again. Add the olive spread and blend to a rough paste. Set aside.
2. Preheat the oven to 200C/180C fan/gas mark 6. Melt the olive spread in a ­frying pan and heat until hot. Add the chicken breasts and cook for ten minutes, turning frequently to brown both sides.
   Place on a baking sheet and cook in the oven for ten minutes, ensuring it is completely cooked through.
3. Cook the pasta according to the pack instructions and drain well.
   Stir in the pesto, cover the pan and leave to melt for a minute or two.
4. Serve the chicken and pasta with the vegetables.

Healthy spaghetti bolognese

A RAGU-style spag bol is obviously a must on the menu for an Italian, especially this as it’s one of my favourites.

However, made using a traditional recipe it can be high in saturated fat, which can raise cholesterol.

This version is made with wholewheat pasta and lean mince, so you are avoiding refined grains and fatty meats that can push up lipid levels.

Plus, it includes more veggies and cuts out the cheese. It still tastes so good twirled on your fork that I guarantee no one will even notice the healthier changes.

Preparation time: 10 mins
Serves: 4

YOU NEED:

• 1 tbsp olive oil
• 200g extra lean mince
• 1 medium onion
• 80g mushrooms
• 1 medium carrot (grated)
• 400g canned chopped tomatoes
• 250ml low-salt vegetable stock
• 2 tbsp sundried tomato paste
• 1 bay leaf
• 300g wholewheat spaghetti
• 2 tbsp fresh parsley to garnish, if desired

METHOD:

1. Heat the olive oil in a large saucepan and fry the onions and mince until the mince has browned.
2. Add the ­mushrooms, carrot, canned tomatoes, stock,­ ­tomato paste and bay leaf. Bring to the boil then let it ­simmer for 15 to 20mins or until the sauce has thickened.
3. Place the ­spaghetti in a pan of ­boiling water and cook until the ­spaghetti is soft.
4. Divide the ­spaghetti into four ­portions and serve with the Bolognese sauce on top.
   Sprinkle with the fresh parsley, if desired.