Healthy heart

Eat well to help protect your organs

According to the World Health Organization, 80 per cent of premature heart attacks may be preventable, so it makes sense to do what you can. By eating wisely, and making small, significant changes in your lifestyle, you can make a difference to your heart health.

Research suggests the Mediterranean diet may be beneficial in reducing the risk of heart disease, as well as other chronic diseases, such as type 2. This diet encourages regular consumption of vegetables, fruit, wholegrains, fish, lean meats, nuts, seeds and virgin olive oil, with smaller quantities of lean red meat and dairy, and minimal sweets. Advantages of this style of eating are in the balance of essential fatty acids (more omega-3 than omega-6), and the plentiful fruit and veg, in which antioxidants provide resistance to heart disease.

ZESTY SALMON WITH ROASTED BEETS & SPINACH

PREP TIME: 20 MINS COOK TIME: 1 HOUR SERVES 2 (AS A MAIN)

4 small (200g) beets

1 Tbsp olive oil

1 tsp coriander seeds, lightly

crushed

Freshly ground black pepper 2 x 120g skinless salmon or

trout fillets

2 small oranges, zest removed

from 1 orange

2 Tbsp pumpkin seeds

1 clove garlic, finely grated 1 red onion, finely chopped 60g baby spinach leaves 1 small avocado, sliced

1 Preheat oven to 160°C (fanforced). Trim stems of beets and reserve any tender leaves that are suitable for eating in the salad. Quarter beets, then toss them with 2 tsp olive oil, the coriander seeds and black pepper. Pile mixture in the middle of a large piece of foil. Wrap up into a parcel and place on a baking tray.

2 Bake beets for 45 minutes or until tender. Carefully unwrap beets and then top with salmon fillets. Sprinkle half the orange zest over salmon. Wrap up again in foil. Return to oven for 15 minutes. If you want to toast pumpkin seeds, place them on a small baking tray in the oven for 10 minutes while fish is cooking.

3 Meanwhile, cut the peel and pith from oranges, then cut out the segments with a sharp knife, working over a bowl to catch juices. Stir grated garlic into orange juice with remaining oil. Season with black pepper and set aside to use as a dressing.

4 Remove parcel from oven and lift out fish fillets. Tip beetroot into a bowl with red onion, remaining orange zest, pumpkin seeds and spinach leaves. Toss to combine. Gently toss through orange segments and avocado with any beet leaves. Pile beet mixture onto serving plates and top with warm salmon fillets. Drizzle over salad dressing and serve while the food is still warm. ➤