The key components of your nourish plate are a healthy carbohydrate source (like quinoa, brown rice, potato or corn kernels), a protein source (tofu, chicken, salmon, tuna, roast meats) and lots of healthy whole food fat sources (avocado, nuts and seeds).
Guacamole with sesame crisps
Research is now showing us that overall diet quality is important for reducing one’s risk of heart disease. Consuming the right balance of dietary fats from unprocessed foods like avocado is the best way to look after your heart, long-term.
Feta, tomato and basil stacks
Make your snacks count. Maximise your intake of heart-healthy nutrients like antioxidants and fibre by choosing fruit and vegetables as your first option.
Cumin and sweet potato soup
Cumin is a warming spice that has been used medicinally in many parts of the world for some years. Research has found that cumin may have benefits such as improving blood sugar control and cholesterol.
Coriander prawns, quinoa and lime
This quick and healthy recipe is a fantastic source of protein, carbohydrate, fibre and nutrients.
Chilli beef noodles
Each serving of this delicious recipe contains 5 1/2 serves of vegetables. Instead of beef, you could also use tempeh, cut into strips. Tempeh is fermented soy bean cake that looks similar to hard tofu. It has a firm texture and nutty flavour, and all the goodness and health benefits of soy foods including isoflavones to help look after the heart.
Chia bliss balls
For such a tiny seed, chia is quite high in healthy fats boasting more Omega-3 fatty acids than salmon. Omega-3s work to protect the heart by lowering blood pressure, bad cholesterol, and inflammation. Inflammation can put strain on blood vessels and cause heart disease.
All about veggies
A high intake of vegetables (raw or cooked) is the cornerstone of a healthy diet – you literally can’t eat well without them.
All about protein
Of all the macronutrients, protein is the one that hasn’t received much negative press. It’s loved by all. And for good reason. Protein is the building blocks of almost all our major body tissues – including the heart – and should be consumed daily for overall good health, growth and repair.