The food you eat can affect your chances of having a stroke. Having too much fat and sodium, the majority of which we consume as salt, in your diet can increase your risk[1]. In addition, consuming too much salt can lead to high blood pressure which is the single biggest factor for strokes[2].
That’s why LoSalt, the UK’s leading reduced sodium salt, are encouraging people to #SeasonWithSense and have developed these low fat, low sodium healthy heart recipes – perfect for helping you cook healthier for Stroke Awareness Month, and beyond.
Recipes include options for lunch, dinner and dessert – from a quick Thai Prawn Noodle Soup, to a simple Lemon Cod with Oat Crumb and Spinach, all finished off with Poached Pears and a Walnut Chocolate Sauce.
With all the same great taste as regular salts, LoSalt contains 66% less sodium and is a simple switch that can have a big health benefit. Cook, bake and season with LoSalt in exactly the same way you would with regular table, sea or rock salt.
Healthy heart recipes
Thai prawn noodle soup
Prep: 5 minutes
Cook: 8 minutes
Serves 2
- 2 very low salt organic vegetable stock cubes
- 1 lemongrass stalk, halved and thinly sliced
- 1 red chilli, deseeded and thinly sliced
- 2 heads pak choi, shredded (300g)
- 100g wholewheat noodles
- 150g raw king prawns
- ½ x 28g pack coriander, leaves only
- 1 tsp fish sauce
- 1 tsp LoSalt
Place the stock cubes and 800ml boiling water in a large saucepan and bring to the boil. Add the lemongrass, chilli, white parts of the pak choi and noodles and simmer gently, covered for 5 minutes.
Add the green parts of the pak choi, king prawns, coriander, fish sauce and LoSalt, cook for 1-2 minutes until the prawns are pink and cooked through.
Serve in 2 soup bowls.
Cooks tip
Try using egg noodles or folded rice noodles and replace the prawns with roasted shredded chicken.
Lemon cod with oat crumb and spinach
Prep: 10 minutes
Cook: 15-20 minutes
Serves 2
- ½ tbsp olive oil
- 3 shallots, finely chopped (100g)
- 25g oats
- 2 tbsp chopped chives
- 1 tsp LoSalt
- 1 lemon
- 2 cod loins, approx. 200g each
- 200g cherry tomatoes
- 250g spinach
Preheat the oven to 200oC, gas mark 6. Line a baking tray with foil.
Heat the oil in a small frying pan and fry the shallots for 3-4 minutes until golden, add the oats and cook for 1-2 minutes. Stir in the chives, LoSalt, lemon zest and juice of ½ lemon, season with black pepper.
Press the oat mixture on top of the cod loins and place on the prepared tray. Add the cherry tomatoes. Bake for 15-20 minutes or until the cod is cooked throughout.
Meanwhile, place the spinach in a large bowl with a splash of water, cover with clingfilm and microwave on high for 2-3 minutes until just wilted. Divide between 2 plates and top with the cod and tomatoes. Serve with the remaining lemon cut into wedges.
Cooks tip
Sprinkle the oat crumb on sea bass, haddock or salmon instead of cod.
Beetroot Bourguignon
Prep: 15 minutes
Cook: 40-45 minutes
Serves 4
- 1 tbsp oil
- 1 onion, chopped (180g)
- 1 carrot, sliced (180g)
- 1 leek, thickly sliced (170g)
- 1 bunch raw beetroot, approx. 600g, peeled and diced
- 3 sprigs thyme, plus extra for garnish
- 150ml red wine
- 1 very low salt organic vegetable stock cube
- 400g can chopped tomatoes
- ½ tsp LoSalt
Heat the oil in a large saucepan and fry the onion, carrot, leek, beetroot and thyme for 10 minutes, covered. Stir in the wine and cook until reduced by half. Dissolve the stock cube in 300ml boiling water.
Add the tomatoes, stock and LoSalt and season with black pepper. Cover and simmer for 40-45 minutes, stirring occasionally until tender. Serve with mash or rice sprinkled with extra thyme leaves.
Cooks tip
Great to cook in advance and ready to reheat. Freeze in individual portions for a quick vegan supper.
Poached pears with walnut chocolate sauce
Prep: 10 minutes
Cook: 10-15 minutes
Serves 4
- 4 ripe pears (675g)
- 200ml apple juice
- 25g 70% dark chocolate
- 1½ tbsp walnuts, roughly chopped (16g)
- 50g fat free natural yogurt
- ¼ tsp LoSalt
Peel the pears leaving the stalks on and trim the bases so that they sit upright. Place in a medium saucepan and add the apple juice and 400ml water, bring to the boil and simmer for 10-15 minutes or until tender. Remove pears from the cooking juice and set aside, reserving the juices.
Meanwhile, place the chocolate and 2 tbsp of the cooking juices in a bowl over a saucepan of simmering water to melt. Remove the bowl and stir in the half the walnuts, the yogurt and LoSalt. Place the pears on dessert plates, drizzle over the chocolate sauce and sprinkle with remaining walnuts.
Cooks tip
Try using peaches or nectarines and sprinkle with pistachio nuts.
If you enjoyed Healthy heart recipes – great taste without the salt, you’ll find more healthy eating ideas on our Nutrition channel.
[1] https://www.stroke.org.uk/resources/healthy-eating-and-stroke
[2] https://www.stroke.org.uk/sites/default/files/user_profile/healthy_eating_and_stroke.pdf
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