Heart-Healthy Breakfast, Lunch and Dinner

February is Heart Month. Start it off right with these filling and heart-healthy recipes to keep you ticking all day. Steel-cut oatmeal for breakfast, Italian vegetable soup for lunch and one-pot salmon roast for dinner.

Steel-cut Oatmeal with Fruit

Ingredients

• 1 tbsp light margarine
• 1 cup steel-cut oats
• 3 cups water
• 1 cup skim milk
• 2 ripe bananas, sliced
• 1 tsp cinnamon
• 1/2 cup blueberries
• 1/2 cup strawberries

Directions

1. In a large pan, melt the margarine and add the oatmeal.
2. Stir the oatmeal into the margarine and toast it until it’s golden brown, about 2 minutes.
3. Add the water and bring to a boil; reduce the heat to a simmer and cover.
4. Simmer for 25 minutes. Stir occasionally to prevent overflow and sticking.
5. Add the milk to the oatmeal.
6. Stir gently and cook on low for an additional 10 minutes.
7. Scoop into a serving bowl and top with fruit and cinnamon.

Freezer-friendly Italian Vegetable Soup

Ingredients

• 2 onions, chopped
• 2 carrots, chopped
• 4 sticks celery, chopped
• 1 tbsp olive oil
• 4 garlic cloves, crushed
• 2 tbsp tomato paste
• 2 bay leaves
• A few sprigs of thyme
• 3 zucchinis, chopped
• 1 can (15 ounces) butter beans, drained
• 1 can chopped tomatoes
• 40 ounces vegetable stock
• 1/2 cup parmesan cheese, grated
• 1/2 cup small pasta shapes
• Small bunch basil

Directions

1. Gently cook the onion, carrots and celery in the oil in a large saucepan for 20 mins, until soft.
   Splash in water if they stick.
2. Add the garlic, tomato paste, herbs and zuchini and cook for 4-5 mins on medium heat until they brown a little.
3. Pour in the beans, tomatoes and stock, then simmer for 20 mins.
4. If you’re freezing it, cool and do so now (freeze for up to three months).
5. If not, add half the Parmesan and the pasta and simmer for 6-8 mins until pasta cooked. Sprinkle with basil and remaining Parmesan to serve.
6. If frozen, defrost then re-heat before adding pasta and cheese and continuing as above.

One-pot Salmon Roast

Ingredients

• 1 lb fingerling potatoes
• 2 tbsp olive oil
• 8 asparagus spears trimmed and halved
• 2 handfuls cherry tomatoes
• 1 tbsp balsamic vinegar
• 2 salmon fillets, about 5 ounces each
• Handful basil leaves

Directions

1. Heat oven to 425º.
2. Tip the potatoes and 1 tbsp olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown.
3. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.
4. Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables.
5. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked.
6. Scatter over the basil leaves and serve everything scooped straight from the dish.