Spring is here – which means it’s time to embrace seasonal produce and veg-forward recipes that are big on flavour. Here are three of the best.
Frittata is an amazingly versatile dish that combines eggs with just about any filling you choose. This recipe calls for in-season spring vegetables – think peas, broad beans and asparagus – along with a sprinkling of fetta and a handful of mint.
It’s quick and easy to make, and it’s also simple to substitute ingredients if you’ve got some veggie odds and ends that need to be used up. Serve with thick, grainy bread and pop leftovers in the fridge or freezer for later in the week.
Why it’s good for you: This recipe is chock-full of veggies and herbs, which have an important role to play in a heart-healthy diet. Eggs – which form the base of a frittata – are a complete source of protein and vitamins and nutrients. And, while they do contain cholesterol, in most cases they won’t impact your heart disease risk.
Fish and chilli are a match made in heaven – and this simple stir fry recipe makes these two ingredients the stars of the show. Snow peas, broccolini and baby bok choy will bulk up your fresh veggie intake while adding flavour and crunch to your evening meal.
Why it’s good for you: Oily fish like blue-eyed trevalla (which features in this recipe) are high in omega-3 fats, which are consistently associated with lower rates of heart disease. This recipe is also abundant in fresh green veggies, as well as garlic, chill and ginger to pack a flavourful punch – no extra salt required.
If you’re on the hunt for the perfect pasta recipe, it’s hard to go past this one: juicy prawns, seasonal asparagus, bright red capsicum and a big handful of spinach make this the ultimate light meal. With only five ingredients, you’ll be hard pressed to find an easier option – all it takes is 20 minutes from pan to plate.
Why it’s good for you: Prawns are a great source of heart-healthy protein – high in omega-3 fats (which our bodies can’t produce themselves) and low in saturated fats. Coupled with an assortment of colourful veggies and no added sugar, salt or other nasties, this light and tasty pasta dish will have you coming back for more.
Looking for more inspiration? Check out all our exclusive healthy recipes created with the Heart Foundation.
Coles has partnered with the Heart Foundation to provide this content to you and help Australians live healthier and happier lives.
For personalised heart health information and support, contact the Heart Foundation Helpline 13 11 12.