We all know that having the correct diet is the foundation of a healthy life. Support Stroke Awareness Month this May by filling your body with the right nutrients. These recipes are a great place to start.

Having too much fat and sodium in your diet, the majority of which we consume as salt, can increase your risk of having a stroke. We paired up with LoSalt, the UK’s leading reduced sodium salt, in the name of Stroke Awareness Month to create some delicious recipes that are low in fat and in sodium — eating healthy has never been so tasty.

Thai prawn noodle soup

2 low salt organic vegetable stock cubes

1 lemongrass stalk, halved and thinly sliced

1 red chilli, deseeded and thinly sliced

300g pak choi, shredded

100g wholewheat noodles

150g raw king prawns

14g coriander, leaves only

1 tsp fish sauce

1 tsp LoSalt

  • Place the stock cubes and 800ml boiling water in a large saucepan and bring to the boil.
  • Add the lemongrass, chilli, white parts of the pak choi and noodles and simmer gently, and then cover for five minutes.
  • Add the green parts of the pak choi, king prawns, coriander, fish sauce and LoSalt, cook for two minutes until the prawns are pink and cooked through.
  • Serve in two soup bowls.

Cooking tip

Try using egg noodles or folded rice noodles and replace the prawns with roasted shredded chicken.

Lemon cod with oat crumb and spinach


½ tbsp olive oil

3 shallots, finely chopped (100g)

25g oats

2 tbsp chopped chives

1 tsp LoSalt

1 lemon

2 cod loins, approx. 200g each

200g cherry tomatoes

250g spinach

  • Preheat the oven to 200oC/Gas 6.
  • Line a baking tray with foil.
  • Heat the oil in a small frying pan and fry the shallots for four minutes until golden.
  • Add the oats and cook for two minutes.
  • Stir in the chives, LoSalt, lemon zest and juice of half a lemon and season with black pepper.
  • Press the oat mixture on top of the cod loins and place on the prepared tray.
  • Add the cherry tomatoes.
  • Bake for 15-20 minutes or until the cod is cooked throughout.
  • Place the spinach in a large bowl with a splash of water, cover with clingfilm and microwave on high for three minutes until just wilted.
  • Divide between two plates and top with the cod and tomatoes.
  • Serve with the remaining lemon, cut into wedges.

Cooking tip

Sprinkle the oat crumb on sea bass, haddock or salmon instead of cod.

Beetroot bourguignon

1 tbsp oil

180g onion, chopped

180g carrot, sliced

170g leek, thickly sliced

600g raw beetroot, peeled and diced

3 sprigs thyme, plus extra for garnish

150ml red wine

1 low salt organic vegetable stock cube

400g can chopped tomatoes

½ tsp LoSalt

  • Heat the oil in a large saucepan and fry the onion, carrot, leek, beetroot and thyme, cover and simmer for ten minutes.
  • Stir in the wine and cook until reduced by half.
  • Dissolve the stock cube in 300ml boiling water.
  • Add the tomatoes, stock and LoSalt and season with black pepper.
  • Cover and simmer for 40-45 minutes, stirring occasionally until tender.
  • Serve with mash or rice sprinkled with extra thyme leaves.

Cooking tip

Great to cook in advance and ready to reheat. Freeze in individual portions for a quick vegan supper.

Poached pears with walnut chocolate sauce


4 ripe pears, approx. 675g

200ml apple juice

25g 70% dark chocolate

1½ tbsp walnuts, roughly chopped

50g fat free natural yogurt

¼ tsp LoSalt

  • Peel the pears leaving the stalks on and trim the bases so that they sit upright.
  • Place in a medium saucepan and add the apple juice and 400ml water, bring to the boil and simmer for 10-15 minutes or until tender.
  • Remove pears from the cooking juice and set aside, reserving the juices.
  • Meanwhile, place the chocolate and two tbsp of the cooking juices in a bowl over a saucepan of simmering water to melt.
  • Remove the bowl and stir in the half the walnuts, the yogurt and LoSalt.
  • Place the pears on dessert plates, drizzle over the chocolate sauce and sprinkle with remaining walnuts.

Cooking tip

Try using peaches or nectarines and sprinkle with pistachio nuts.

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