We all know that having the correct diet is the foundation of a healthy life. Support Stroke Awareness Month this May by filling your body with the right nutrients. These recipes are a great place to start.
Having too much fat and sodium in your diet, the majority of which we consume as salt, can increase your risk of having a stroke. We paired up with LoSalt, the UK’s leading reduced sodium salt, in the name of Stroke Awareness Month to create some delicious recipes that are low in fat and in sodium — eating healthy has never been so tasty.
Thai prawn noodle soup
2 low salt organic vegetable stock cubes
1 lemongrass stalk, halved and thinly sliced
1 red chilli, deseeded and thinly sliced
300g pak choi, shredded
100g wholewheat noodles
150g raw king prawns
14g 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, and then cover for five minutes.
- Add the green parts of the pak choi, king prawns, coriander, fish sauce and LoSalt, cook for two minutes until the prawns are pink and cooked through.
- Serve in two soup bowls.
Try using egg noodles or folded rice noodles and replace the prawns with roasted shredded chicken.
Lemon cod with oat crumb and spinach
½ tbsp olive oil
3 shallots, finely chopped (100g)
2 tbsp chopped chives
1 tsp LoSalt
2 cod loins, approx. 200g each
200g cherry tomatoes
- Preheat the oven to 200oC/Gas 6.
- Line a baking tray with foil.
- Heat the oil in a small frying pan and fry the shallots for four minutes until golden.
- Add the oats and cook for two minutes.
- Stir in the chives, LoSalt, lemon zest and juice of half a lemon and 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.
- Place the spinach in a large bowl with a splash of water, cover with clingfilm and microwave on high for three minutes until just wilted.
- Divide between two plates and top with the cod and tomatoes.
- Serve with the remaining lemon, cut into wedges.
Sprinkle the oat crumb on sea bass, haddock or salmon instead of cod.
1 tbsp oil
180g onion, chopped
180g carrot, sliced
170g leek, thickly sliced
600g raw beetroot, peeled and diced
3 sprigs thyme, plus extra for garnish
150ml red wine
1 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, cover and simmer for ten minutes.
- 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.
Great to cook in advance and ready to reheat. Freeze in individual portions for a quick vegan supper.
Poached pears with walnut chocolate sauce
4 ripe pears, approx. 675g
200ml apple juice
25g 70% dark chocolate
1½ tbsp walnuts, roughly chopped
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 two 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.
Try using peaches or nectarines and sprinkle with pistachio nuts.