Yorkshire Times
Weekend Edition
4:00 AM 16th October 2021

Heart Research UK Healthy Heart Tip: Healthy One-pot Meals

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

One-pot meals are simple, no-fuss dishes that are produced using a single cooking pot.

Here are some tips on how to prepare healthy one-pot meals.

Pack in the veg

Adding plenty of vegetables to your one-pot meal can help you get your five-a-day. Using fresh or tinned tomatoes for a sauce is another way to increase your fruit and veg intake.

Add a lean source of protein

Lean chicken, seafood, beans, peas, pulses and nuts are good sources of protein that can be included in your one-pot meal. Avoid fatty and processed meats, such as bacon, sausages and lamb as they are high in saturated fats, which can increase your risk of heart disease.

Include wholegrain foods

Regularly eating wholegrain foods, such as brown rice, wholemeal bread, wholemeal breakfast cereals and wholewheat pasta can reduce your risk of heart disease. Try adding brown rice or wholewheat pasta to your one-pot meal. Pasta and rice will soak up the sauce and the flavours, helping you to create a wholesome, filling and tasty one-pot meal.

Cut down on salt

Too much salt can raise your blood pressure, which increases your risk of heart disease. Instead of adding salt to your one-pot meal, use herbs and spices to add flavour. If your one-pot recipe includes stock, choose a low-salt stock or a home-made stock without added salt. Shop-bought sauces can be high in salt, so try to use home-made sauces with no added salt instead.

Why not try the vegetarian mushroom and pea risotto recipe

Heart Research UK
Proud to stand out from the crowd, Heart Research UK is the charity dedicated to your heart. They inspire and invest in pioneering medical research, ground-breaking training and education, and in communities to improve their heart health for themselves. For over 50 years they have driven advancements in the prevention, treatment and cure of heart disease to benefit patients as soon as possible.

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