FLAVOUR SENSATIONS

TEN RECIPES
TO BOOST FLAVOUR
OUR HEART-HEALTHY EATING PATTERNS
We hope you enjoy our new collection of heart-healthy flavour recipes. Heart-Healthy Eating
Patterns are based on a combination of foods, chosen regularly, over time.

This optimal combination is outlined in our Heart-Healthy Eating Patterns which encourage people to eat:

Plenty of fruit, vegetables and Healthy proteins especially fish, seafood, Unflavoured milk, yoghurt and
wholegrain cereals. legumes, nuts and seeds with smaller cheese. Those with high blood
amounts of eggs and lean poultry. Limit cholesterol should choose
lean red meat to 1-3 times a week. reduced fat varieties.

Healthy fat choices with nuts, seeds, Herbs and spices to flavour foods,
avocados, olives and their oils for cooking. instead of adding salt.

Water as the drink of choice

For heart health information, please contact us on
13 11 12 or our website heartfoundation.org.au
FLAVOUR SENSATIONS
This collection of recipes is designed to add flavour, entice the senses and offer inspiration to your daily
cooking. Flavour is essential to help pull together heart healthy ingredients to create the ultimate delicious
meal.

All these recipes can be made ahead and stored to be used when you are short on time and need to add an
extra flavour boost to your favourite meals. Homemade sauces and flavour blends offer the full impact of
flavour in your meals without the extra salt often found in store bought options. This collection of recipes
includes a selection of family favourite cuisine flavours – from Asian, Mexican, Italian, American southwest or
simple fresh home grown flavours based on citrus, lime or fresh herbs.
 ASIAN DRESSING
1 CUP - SERVES 12 (1 TBSP PER SERVE) 10 MINS

INGREDIENTS METHOD
⅓ cup freshly squeezed orange juice Whisk all ingredients in a medium jug until well combined.
¼ cup sunflower oil Place in a spill proof covered storage container ( such as a recycled
1 teaspoon sesame oil used glass jar container) and refridgerate until ready for use.
2 tablespoons rice wine vinegar
Tips:
1 tablespoon reduced salt soy sauce •Toss dressing with fresh coleslaw mix for a delicious Asian-style slaw.
2 teaspoons crushed chilli •Drizzle over steamed fish, grilled lean chicken or pork.
2 teaspoons honey •To toast sesame seeds, stir in a small frying pan over a medium heat
until light golden.
1 teaspoon finely grated fresh ginger
•Crushed chilli (freshly chopped chilli) is available in jars from the
1 small clove garlic, crushed herb and spice aisle in supermarkets. Replace with sambal oelek
1 teaspoon sesame seeds, toasted (Indonesian chilli paste) found in Asian grocery or herb and spice
aisle of major supermarkets, if preferred.
•Dressing will keep in the fridge for up to 1 week.

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 MEXICAN SPICE BLEND
30 GRAMS - SERVES 10 (1 1/2 TEASPOONS PER SERVE) 5 MINS

INGREDIENTS METHOD
1 tablespoon ground paprika Mix all ingredients in a small bowl until well combined.
1 tablespoon ground cumin Transfer to a small airtight container. Store in a cool, dark cupboard.
3 teaspoons dried oregano leaves
2 teaspoons ground coriander Tips:
•Give your roast veggies a flavour boost by tossing them with 2
2 teaspoons garlic powder
teaspoons of spice blend and a drizzle of olive oil before roasting.
1½ teaspoons Mexican chilli powder •Dust spice blend over chicken, fish or lamb before grilling or
barbecuing.
•Mexican chilli powder is less spicy than regular chilli powder. It
consists of paprika, chilli, cumin, oregano, pepper and garlic.
•Mexican spice blend be used to replace commercial Mexican
seasoning for use in flavoring meat, chicken or fish in tacos or
burritos.
•Use 1 1/2 teaspoons per serve as a guide.

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 CHIMICHURRI SAUCE
2/3 CUP - SERVES 4 (2 TBSP PER SERVE) 5 MINS

INGREDIENTS METHOD
½ bunch flat-leaf parsley, coarsely chopped Place parsley, coriander, garlic, chilli flakes and vinegar in a small
food processor and blitz until finely chopped.
½ bunch coriander, coarsely chopped
1 garlic clove Add olive oil and mix through.
½ teaspoon chilli flakes
Transfer to a tight fitting jar or container and refrigerate.
2 tablespoons red wine vinegar
2 tablespoons olive oil
Tips:
•Use as marinade for grilled fish, chicken or steak
•Stir through cooked vegetable pasta
•Spread on crusty baguette bread
•Used as a sauce for grilled meats and fish
•Spoon over vegetables before serving
•Garnish soups before serving
•Mix into egg mixture for scrambled eggs or omelette's
•Drizzled onto corn cobs

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 SEEDED MUSTARD AND
BALSAMIC VINAIGRETTE
2/3 CUP - SERVES 8 (1 TBSP PER SERVE) 5 MINS

INGREDIENTS METHOD
3 tablespoons balsamic vinegar Place all ingredients in a small mixing bowl and whisk until
thoroughly combined.
1 tablespoon wholegrain mustard
1 garlic clove, minced Transfer to a tight fitting jar and refrigerate. Shake well before serving.
½ cup olive oil
¼ teaspoon ground pepper
Tips:
•An easy all purpose vinaigrette staple to master
•Add to your favourite salad
•Stir through roasted vegetables
•Delicious mixed through tinned tuna and pasta salads

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 ROMESCO SAUCE
350 GRAMS - SERVES 8 (2 TBSP PER SERVE) 20 MINS

INGREDIENTS METHOD
¼ cup (30g) slivered almonds, toasted Process almonds in a food processor until finely chopped.
180g roasted capsicum (peppers), Add remaining ingredients. Process to form a thick paste. Season with
drained, chopped freshly ground pepper.
⅓ cup (70g) semi-dried tomatoes,
drained, chopped Tips:
•Roasted capsicum and semi-dried tomatoes are available from the
¼ cup fresh parsley leaves
deli counter in supermarkets.
small clove garlic, chopped •Serve with grilled seafood, chicken, lamb or char-grilled vegetables.
¼ cup olive oil •Dollop over vegetable soup for a tasty flavour boost or serve as a
1 tablespoon red wine vinegar tasty dip with raw vegetable sticks.
1 teaspoon smoked paprika

HEART FOUNDATION
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 RANCH DRESSING
250 GRAMS - SERVES 6 (2 TBSP PER SERVE) 10 MINS

INGREDIENTS METHOD
¾ cup buttermilk Whisk buttermilk, mustard, dill, chives and vinegar in a jug to combine.
Season with pepper. Store in a tight fitting jar and refrigerate.
1 tablespoon Dijon mustard
1 tablespoon chopped fresh dill Tips:
2 tablespoons chopped fresh chives •Add 1 teaspoon Tabasco sauce for a touch of heat.
2 teaspoons apple cider vinegar •For a thicker consistency, replace buttermilk with plain
Freshly ground black pepper Greek yoghurt.
•Use different herbs to vary the flavour. Try basil or parsley.
•Delicious served with grilled chicken and a leafy salad.
•Dressing will keep in fridge for up to one week.

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 TAHINI TOFU DRESSING
200 GRAMS - SERVES 6 (1 1/2 - 2 TBSP PER SERVE) 20 MINS

INGREDIENTS METHOD
Combine all ingredients in a food processor.
125g silken tofu
1 tablespoon tahini Add 2 tablespoons water and season with pepper.
2 teaspoons harissa spice blend
Process until smooth and combined.
1 clove garlic, crushed
1 tablespoon lemon juice Keep in covered, spill poof container in fridge until ready to use. Use
within 1-2 days.
⅓ cup fresh coriander leaves
Tips:
•Serve as a tasty topping for grilled fish or chicken, or spoon over
jacket potatoes and char-grilled vegetables.
•Great served as a dip with roasted cauliflower florets or oven-baked
kale crisps. Omit water for a thicker consistency.
•You’ll find harissa (Middle Eastern) spice blend in the herb and spice
aisle and Tahini (sesame seed paste) in the health food section at
major supermarkets.

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 GREEN GODDESS SAUCE
400 GRAMS - SERVES 10 (2 TBSP PER SERVE) 5 MINS

INGREDIENTS METHOD
1 cup reduced fat Greek yoghurt Place all ingredients in a food processor and process until smooth.
1 avocado Refrigerate in an airtight container until ready to use.
½ cup parsley
Tips:
½ cup basil
•Serve as a salad dressing or as a sauce on grilled fish or chicken.
1 clove garlic •Delicious as an accompaniment to cooked lentils or chick peas
2 tablespoons olive oil • Any combination of fresh green herbs can be substituted for the
2 tablespoons lemon juice basil and parsley like coriander, dill or mint.
•Use as a dipping sauce alongside vegetables like cucumber,
¼ teaspoon ground black pepper
carrots or celery.

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 BASIL PESTO
125 GRAMS - SERVES 3 (2 TBSP PER SERVE) 5 MINS

INGREDIENTS METHOD
2 cups fresh basil leaves Place the basil, garlic, pine nuts, and parmesan in a food processor
and process until finely chopped.
1 clove garlic, peeled
¼ cup pine nuts, lightly toasted With the motor running, gradually add the oil in a thin steady stream
1 tablespoon parmesan cheese, grated or until mixture is smooth and well combined.
shaved
Transfer to an air tight container and refrigerator for up to one week
¼ cup olive oil or freeze in usable portions.
¼ teaspoon freshly ground pepper
Tips:
•If you don’t have a food processor, a mortar and pestle can also
be used.
•Stir through roast vegetables.
•Use as a pasta sauce base.
•Spread on a sandwich, wrap or pizza base to boost flavour.
•Stir through with Greek yogurt to a dip to serve vegetables and
wholegrain crackers.

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 CHICKEN STOCK
MAKES 2.5 LITRES 3 HOURS PLUS COOLING TIME (5 MINUTES)

INGREDIENTS METHOD
1kg chicken carcasses, legs or wings chopped Place the chicken carcasses, garlic, vegetables, herbs and
peppercorns into a large, deep-bottomed pan.
3 cloves garlic, unpeeled
3 celery sticks, roughly chopped Add the cold water and bring to the boil, skim immediately, then
1 leek, roughly chopped turn heat down to a simmer.
1 onion, roughly chopped Remove from the heat and pass the stock through a fine sieve/
1 carrot, roughly chopped strainer.
2 bay leaves
Allow to cool, then refrigerate in air tight container for up to 4 days.
1 sprig fresh rosemary
3 sprigs fresh parsley Tips:
•Once cooled, stock can be frozen into usable portions for ease.
3 sprigs fresh thyme
•Use as a base for soups, risotto or to boost flavour when cooking
3 whole black peppercorns legumes such as lentils, beans, chick peas and wholegrains.
3 litres cold water

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 Looking for more tasty
heart-healthy recipes?
Check out our full range of delcious recipes at
www.heartfoundation.org.au/search/recipes

Heart Foundation recipes reflect our Heart Healthy Eating Pattern recommendations. If you have specific dietary needs please check that our recipes
do not contain ingredients, or combinations of ingredients, that are likely to be inappropriate for your circumstances. These recipes do not replace
advice from your doctor or dietitian. Terms of use: This material has been developed by the National Heart Foundation of Australia (Heart Foundation)
for general information and educational purposes only. It does not constitute medical advice. Please consult your healthcare provider if you have,
or suspect you have, a health problem. The information provided is based on evidence available at the time of publication. Please refer to the Heart
Foundation website at www.heartfoundation.org.au for Terms of Use. ©2021 National Heart Foundation of Australia ABN 98 008 419 761