Sarah Flower is a leading nutritionist and author who is passionate about promoting healthy eating and cookery to all ages. Sarah’s down-to-earth, practical approach to all nutritional programmes has formed the backbone to her busy clinic, offering practical solutions to key problems, weight management, health education, as well as recipes, shopping tips, and lifestyle advice.

Exclusive Recipes from Sarah Flower in association with Cardiomato:

 

soupROASTED TOMATO SOUP

This nutritionally-packed, warming soup is rich in lycopene. Lycopene from tomatoes is more bioavailable and better absorbed by our body when the tomatoes are cooked, crushed or eaten with a little fat, such as olive oil or flax oil.

Ingredients – Serves 2

500g of tomatoes – quartered

½ large red onion – quartered

2 cloves of garlic – peeled

1/2 red pepper – quartered

1/2 carrot – cut into batons

1-2 thyme sprigs

2 tbsp. olive oil

1 tbsp. balsamic vinegar

Sprinkle of salt and black pepper

1 tsp. sugar

300ml vegetable stock

1 tbsp. sundried tomato puree

1 tbsp. mascarpone

Equipment

Knife

Chopping board

Roasting tin

Oven

Stick blender

Saucepan

Sieve

Method

Preheat the oven to 165c

  1. Prepare the tomatoes and vegetables and place them into your roasting tray.
  2. Add the sprigs of thyme in between the vegetables.
  3. Mix the olive oil and balsamic together and sprinkle over the vegetables.
  4. Season with salt, pepper and a sprinkle of sugar.
  5. Place in the oven for 30 minutes.
  6. Remove the tomato and vegetables from the oven and place everything, including the juice, into a saucepan.
  7. Add the stock and tomato puree. Using a stick blender, whizz until smooth.  If you prefer a finer soup, you can place it through a sieve.
  8. Add the mascarpone, bring up to heat before serving.

 


 

BAKED SALMON WITH SALSA

salmonThis delicious dish is low in fat and packed with high quality protein, that is rich in Omega-3 fatty acids and vitamins such as D and B2 (riboflavin), calcium, iron, zinc, iodine, magnesium, and potassium. Our bodies don’t produce Omega-3 fatty acids so we must get them through the food we eat, and ensuring we include Omega 3 in our diet can help to keep our brain and heart healthy.

Oily fish has been shown to prevent cardiovascular disease and can lower blood pressure. In fact, the British Heart Foundation recommends those with heart disease eat 2-3 portions of Omega 3 rich foods per week.

Ingredients – Serves 2

Salmon

1 tomato, sliced

Basil leaves

Olive oil

½ lemon

2 Salmon Fillets

Black pepper

Salsa

¼ cucumber, diced

2 tomatoes, diced

½ red pepper

½ red onion, diced

1-2 chili, finely chopped

Small handful of Coriander leaves, finely chopped

½ lemon

1 tbsp. of olive oil

Equipment

Knife

Chopping board

Foil or parchment for parcels

Oven

Pastry brush (to brush oil on the parchment/foil)

Method

Preheat the oven to 180c

  1. Cut the baking foil/parchment into 2 squares. Oil the center well.
  2. Place the tomatoes and basil leaves in the center of the foil
  3. Place the salmon on the top, season with black pepper and salt to taste.
  4. Drizzle with lemon juice and a dash of olive oil.
  5. Seal the foil/parchment and place on a baking tray
  6. Bake for 20 minutes.
  7. While that is baking, you can prepare the salsa
  8. Place the chopped vegetables in a bowl, add the coriander leaves, lemon juice and olive oil and combine well.
  9. Remove from the salmon parcels from the oven and serve with the salsa and salad.