Healthy Heart Recipes: Simple, Satisfying Meals That Love You Back!

Simple, nourishing healthy heart recipes that are easy to make and full of flavour.

One of my favourite breakfasts

Why it works: Eggs provide protein and choline, vegetables add potassium and antioxidants, and feta offers flavour without needing much salt.

🍴 Serves 2  ⏱ 15 minutes

INGREDIENTS

• 4 eggs

• 1 tbsp olive / coconut oil

• 1 small onion, finely sliced

• 1 red pepper, finely diced

• Large handful spinach

• 40 g feta cheese, crumbled

• Black pepper and dried oregano

DIRECTIONS

• Heat oil in a frying pan over a medium heat.

• Cook onion and red pepper for 5–6 minutes until soft and golden.

• Add spinach and let it wilt.

• Whisk eggs, season with pepper, pour into the pan and cook gently.

• Sprinkle with feta and oregano before serving.

Serve with:

  A slice of seeded sourdough, or rye bread toast if desired.

Simple & easy to make the night before, when you need a quick breakfast on the go.

Why it works: Walnuts support healthy cholesterol, berries provide polyphenols, and yoghurt adds protein for blood sugar balance.

🍴 Serves 1  ⏱ 5 minutes

INGREDIENTS

• 170 g full-fat Greek yoghurt

• Small handful frozen or fresh berries

• 1 tbsp chopped walnuts

• 1 tsp ground flaxseed

• Cinnamon to taste

DIRECTIONS

• Layer everything into a bowl or jar and stir gently.

Optional twist:

•  Add a spoon of Jumbo organic oats if this is a more active morning.

Why it works :  Loads of fibre from mixed veg to support cholesterol balance. Ginger & garlic support circulation and reduce inflammation. Olive oil and seeds provide healthy fats

Naturally low in saturated fat and highly blood-sugar friendly.

🍴 Serves 2  ⏱ 15 minutes

INGREDIENTS

• 1 tbsp olive oil

• 2 cloves garlic, finely sliced

• 1 thumb-sized piece fresh ginger, finely grated

• 1 red pepper, thinly sliced

• 1 yellow pepper, thinly sliced

• 1 carrot, julienned or ribboned

• 1 small head broccoli, cut into florets

• 150g sugar snap peas or mangetout

• 3 tbsp reduced-salt tamari or soy sauce

• Juice of ½ lime

• 1 tsp maple syrup or honey alternative

• 1 tsp rice vinegar

• Sesame seeds to finish

• Optional: fresh coriander or spring onions

DIRECTIONS

• Heat the oil in a large wok or frying pan over high heat.

• Add garlic and ginger and stir for 30 seconds until fragrant.

• Throw in the veg, starting with broccoli and carrot, then peppers and peas.

• Stir-fry for 4–5 minutes — you want it bright, crisp, and vibrant, not soft.

• Add tamari, lime juice, maple syrup, and rice vinegar.

• Toss quickly so everything gets coated in that glossy sauce.

• Finish with sesame seeds and fresh herbs.

• Serve as is, or with:

• Brown rice

• Buckwheat noodles

Why it works: Lentils are rich in soluble fibre for cholesterol support and help stabilise blood sugar.

🍴 Serves 3-4  ⏱ 25 minutes

INGREDIENTS

• 1 tbsp olive oil

• 1 onion, chopped

• 2 carrots, diced

• 1 tin green or brown lentils, rinsed

• 1 tin chopped tomatoes

• 1 tsp smoked paprika

• 1 tsp dried thyme

• Spinach or kale

DIRECTIONS

• Cook onion and carrots in olive oil for 8 minutes.

• Add lentils, tomatoes and herbs. Simmer for 15 minutes.

• Stir in greens until wilted.

Serve with:

•  A spoon of Greek yoghurt or a sprinkle of seeds for extra satisfaction.

Why it works: Oats support cholesterol, chickpeas stabilise blood sugar, and vegetables add fibre and potassium. Once you have made your own hummus you won't want to go back to shop bought!

🍴 Serves 2  ⏱ 15 minutes

INGREDIENTS

• 1 tin chickpeas (400 g), drained and rinsed

• 1–2 tbsp chickpea liquid or cold water

• 2 tbsp tahini

• 1 small clove garlic

• 2–3 tbsp extra virgin olive oil

• Juice of ½ lemon

• ½ tsp ground cumin

• ¼ tsp sea salt (or to taste)

• Black pepper

Optional upgrade:

 Sprinkle hummus with olive oil and smoked paprika or seeds.

DIRECTIONS

• If you have time, rub the chickpeas between your hands under running water in a sieve to remove some of the skins. This makes the hummus noticeably smoother.

• Add chickpeas, tahini, garlic, lemon juice, cumin and salt to a food processor.

• Blend until thick, then add olive oil and 1 tbsp of aquafaba or water.

• Blend again, adding a little more liquid until you reach a creamy texture.

• Taste and adjust seasoning.

To serve

• Spoon into a bowl, swirl the top with the back of a spoon and drizzle with a little olive oil. Finish with black pepper.

• Chop vegetable crudites and dip

I’m passionate about helping busy women create lifelong, sustainable changes so they can enjoy a long, vibrant life full of energy, strength, and happiness.

I’m offering a limited number of complimentary sessions this month, to help you get back on track.

In this 40-minute 1-1 session, we’ll gently explore what’s been holding you back, identify an area you’d like to improve, and create simple next steps you can start straight away., ones that truly fit into your life.

If this feels like the right time to make time for you, i would love to gift you this complimentary 40 minute health coaching session.

www.Rachelfilewoodwellnesscoach.com

info@rachelfilewoodwellnesscoach.com