If you think heart-healthy food means bland or boring, these recipes are here to prove otherwise. For Heart Week, nutritionist Sarah Di Lorenzo is sharing simple, flavour-packed meals designed to support cardiovascular health, from a colourful oat breakfast to a quick Mediterranean bowl and a comforting, protein-rich stew.
With heart disease still one of Australia’s leading causes of death, what you eat plays a major role. These dishes focus on fibre-rich, whole foods that help manage cholesterol, blood pressure and overall heart health. The best part is they’re built for real life, using accessible ingredients and easy methods to show that eating well for your heart doesn’t need to be complicated.
Miso, Tofu & Cannellini Bean Stew
Servings: 2
Ingredients
- 300 g firm tofu, cut into 2cm cubes
- 1 can cannellini beans (400g), drained and rinsed
- 1 medium sweet potato, cut into 2cm cubes
- 2 medium carrots, sliced into rounds
- 1 medium zucchini, diced
- 1 cup baby spinach or silverbeet, roughly chopped
- 3 garlic cloves, minced
- 1 small brown onion, finely diced
- 1 tsp fresh ginger, finely grated
- 2 tbsp white miso paste
- 2 tbsp soy sauce or tamari
- 1 tbsp rice wine vinegar
- 1 tsp sesame oil
- 2 tbsp extra virgin olive oil
- 3 cups chicken stock
- 1 tbsp arrowroot flour mixed with 2 tbsp cold water
- 2 spring onions, finely sliced (to serve)
- 1 tsp sesame seeds (to serve)
- 1 pinch white pepper
Method
Warm 2 tbsp extra virgin olive oil in a medium saucepan over medium-low heat. Add 1 small brown onion, finely diced and 2 medium carrots, peeled and sliced into rounds and cook gently, stirring occasionally, until soft and sweet — about 9 minutes. Add 3 garlic cloves, minced and 1 tsp fresh ginger, finely grated and cook for another minute until fragrant. Add 1 medium sweet potato, cut into 2cm cubes and pour in 3 cups chicken stock. Stir in 2 tbsp soy sauce or tamari and 1 pinch white pepper. Bring to a gentle simmer and cook until the sweet potato and carrots are completely tender and yielding — a knife should pass through with no resistance.
Add 1 can cannellini beans (400g), drained and rinsed and 1 medium zucchini, diced and simmer for a further 7 minutes until the zucchini is soft. Stir in 1 tbsp arrowroot flour mixed with 2 tbsp cold water and simmer for 2 more minutes until the broth thickens to a gentle, coating consistency — not too thick, not too thin. This makes it easier to eat and more satisfying. Reduce heat to very low.
In a small bowl, whisk 2 tbsp white miso paste with 3 tbsp of the hot broth from the pan until completely smooth and dissolved. Stir this back into the stew gently. Never add miso paste directly to boiling liquid — the heat destroys the beneficial live cultures. Very gently lower 300 g firm silken tofu, cut into 2cm cubes into the stew. Do not stir vigorously — tofu is delicate and you want it to hold its shape. Spoon broth over the cubes and let them warm through for 2–3 minutes.
Finish with greens and seasoning: Stir in 1 cup baby spinach or silverbeet, roughly chopped and let it wilt for 1 minute. Add 1 tbsp rice wine vinegar and drizzle 1 tsp sesame oil over the top. Taste — it should be savoury, warming, and gently complex. Serve and garnish: Ladle into shallow bowls — easier to eat than deep ones. Scatter 2 spring onions, finely sliced (to serve) and 1 tsp sesame seeds (to serve) over the top. Serve with brown rice or wholegrain sourdough on the side if desired.
Easy Mediterranean Mackerel Bowl with Roasted Chickpeas and Vegetables
Serves: 2
Ingredients
- 2 cans mackerel in olive oil or spring water (125g each), drained
- 1 can chickpeas (400g), drained and rinsed
- 1 cups cherry tomatoes, halved
- 1 medium zucchini, sliced
- 1 capsicum, chopped
- 1 small red onion, sliced
- 1 tablespoons extra virgin olive oil (for roasting)
- 1 teaspoons dried oregano or Italian herbs
- 1 pinch sea salt and cracked black pepper
- 2 cups baby spinach or rocket
- 1 tablespoons extra virgin olive oil (for dressing)
- 1 teaspoons Dijon mustard
- 1 lemon, juiced (half)
- 1 small garlic clove, minced
- 1 teaspoons honey or maple syrup (optional)
- 1 tablespoons chopped walnuts or almonds (optional)
- 2 tablespoons crumbled feta (optional)
- 1 fresh parsley or dill (optional)
Method
Preheat and prep the tray: Preheat oven to 200°C. Line a large baking tray with baking paper. Toss 1 cups cherry tomatoes, halved, 1 medium zucchini, sliced, 1 capsicum, chopped, 1 small red onion, sliced, and 1 can chickpeas (400g), drained and rinsed together with 1 tablespoons extra virgin olive oil (for roasting), 1 teaspoons dried oregano or Italian herbs, and 1 pinch sea salt and cracked black pepper. Spread in a single layer — roasting the chickpeas alongside the vegetables gives them a slightly crispy edge that works beautifully with the canned fish.
Roast vegetables and chickpeas: Roast until the vegetables are tender and caramelised and the chickpeas are lightly golden and starting to crisp. Toss halfway through for even browning. Make the dressing: While everything roasts, whisk 1 tablespoons extra virgin olive oil (for dressing), 1 teaspoons Dijon mustard, juice from 1 lemon, juiced (half), 1 small garlic clove, minced, and 1 teaspoons honey or maple syrup (optional) if using, until smooth. Taste and adjust — canned mackerel is rich and savoury so a generous squeeze of lemon in the dressing works really well to balance it.
Prepare the canned mackerel: Drain 2 cans mackerel in olive oil or spring water (125g each), drained well. If using mackerel in olive oil, a quick pat with paper towel prevents the bowl becoming oily. Break the mackerel into generous chunks — do not over-flake it, you want pieces with texture rather than a paste. Build the bowl: Divide 2 cups baby spinach or rocket between two bowls. Top with the warm roasted vegetables and chickpeas straight from the oven. Add the mackerel chunks on top. Dress and serve: Drizzle the dressing generously over each bowl. Finish with 1 tablespoons chopped walnuts or almonds (optional), 2 tablespoons crumbled feta (optional), and 1 fresh parsley or dill (optional) as desired. Serve immediately — the warmth of the roasted vegetables gently warms the mackerel through without any additional cooking needed.
Rainbow Oat Bowl
Serves: 2
Ingredients
- 1 cup rolled oats
- 2 cups milk
- 1 medium ripe banana, mashed
- 1 tsp pure vanilla extract
- 1 tsp cinnamon
- 1 tbsp chia seeds
- 0.5 cup fresh or frozen blueberries
- 0.5 cup fresh strawberries, hulled and sliced
- 1 medium apple, grated (skin on)
- 2 tbsp natural peanut butter or almond butter
- 1 tbsp pure maple syrup (optional)
- 2 tbsp crushed walnuts or flaxseeds (optional topping)
Method
Start the oats: Place 1 cup rolled oats and 2 cups reduced-fat milk or unsweetened oat milk in a small saucepan over medium heat. Stir in 1 medium ripe banana, mashed, 1 tsp pure vanilla extract, and 1 tsp cinnamon. The mashed banana melts into the oats as they cook, making them naturally creamy and sweet with no added sugar needed. Cook until creamy: Stir frequently until the oats are thick, creamy and pulling away from the sides of the pan. Remove from heat and stir in 1 tbsp chia seeds — the chia seeds will swell and add extra soluble fibre and omega-3s invisibly into the oats.
Stir in the grated apple: Stir 1 medium apple, grated (skin on) through the warm oats just before serving — the apple softens slightly in the heat and disappears into the oats, adding pectin fibre and natural sweetness. Kids will never know it’s there. Add the nut butter: Spoon into bowls. Drizzle 2 tbsp natural peanut butter or almond butter over the top in a zigzag — kids love this step. Add a drizzle of 1 tbsp pure maple syrup (optional) if needed, though the banana and apple usually make it sweet enough without. Build the rainbow topping: Top with 0.5 cup fresh or frozen blueberries and 0.5 cup fresh strawberries, hulled and sliced in whatever pattern the kids like — stars, smiley faces, or a rainbow arc across the bowl. Scatter 2 tbsp crushed walnuts or flaxseeds (optional topping) over the top if using. Serve immediately while warm.
