Heart Foundation recipes: Hearty meals

To purchase a copy of Deliciously Healthy ($24.95 plus P&H) or for more healthy eating tips, contact the Heart Foundation's national information service Heartline on 1300 36 27 87 or visit Heartsite at www.heartfoundation.com.au

Pear tart with raspberries

The hazelnuts add extra crunch and delicious flavour. Walnuts, almonds or pecans are good alternatives. Raspberries are at their best when fresh but, when frozen, they are nearly as good aavnd bring a touch of summer year round. You could use strawberries or blueberries instead.

• 3 teaspoons extra light olive oil
• 800g pears (about 4 medium), peeled, cored and quartered
• cooking oil spray
• 6 sheets filo pastry
• 30g unsalted hazelnuts, lightly toasted and finely chopped
• 1 punnet raspberries
• 1 teaspoon coarse sugar

1. Preheat the oven to 180°C (160°C fan).
2. Heat the oil in a large non-stick frying pan. Add the pears and cook over moderately high heat until the pears are golden on all sides and releasing some of their juices. Set aside on paper towels.
3. Lightly spray a 25cm pie dish, and place one sheet of filo pastry in the dish. Lay another sheet of filo pastry on an angle on top of the first sheet of the filo, spray lightly with oil and sprinkle with 1.3 of the hazelnuts. Keep layering the filo, staggering them, spraying oil lightly between every second sheet and sprinkling with hazelnuts.
4. Place the pears in the pastry and scatter with raspberries. Fold the overhanging filo pastry back over the fruit, spray with oil and scatter with hazelnuts and sugar. Bake for 30 minutes, or until the filo pastry is golden. Serve warm or at room temperature.

Vegetarian lasagne

The current Dietary Guidelines for Australia recommend adults eat at least 4 serves of cereals (including breads, rice, pasta or noodles) each day, preferably wholegrain.

• 1 tablespoon extra virgin olive oil
• 1 large leek, white part only, well rinsed and thinly sliced
• 1 bunch rocket, tough stems removed, leaves well rinsed and spun dry, coarsely chopped
• 75g (1.3 cup) low-fat ricotta cheese
• 75g (1.3 cup) low-fat cottage cheese
• 400g eggplant, cut in 5mm thick slices
• 2 green zucchini, trimmed and sliced lengthwise in 5mm thick slices
• 1 large red capsicum, halved, seeds removed and cut into 4cm pieces
• 300g jap pumpkin, skin and seeds removed and cut into 5mm thick slices
• 3 sheets ready to cook lasagne, approx 18cm x 25cm
• 2 cups (500ml) reduced salt tomato pasta sauce
• 1.4 cup freshly grated parmesan cheese
• freshly ground black pepper, to taste

1. Preheat the oven to 190°C (170°C fan).
2. Combine the oil and leek in a large, non-stick frying pan and season with pepper. Cook over moderate heat until the leek is golden brown, about 15 minutes, stirring from time to time. Add the rocket and cook a further 1-2 minutes, or until wilted. Stir in the cheeses and set aside.
3. Meanwhile heat a grill or barbecue until very hot. Place the eggplant on the grill and cook for approximately 3 minutes on each side, then set aside. Lightly spray the zucchini slices with olive oil spray then place on the grill and cook for 2 minutes on each side, then set aside. Lightly spray the capsicum and pumpkin with olive oil spray and cook for 3-5 minutes on each side then remove from the grill and place with the other vegetables.
4. Bring a large pot of water to a boil. Cook the lasagne for 2 minutes, drain and set aside on clean tea towels.
5. Smear the bottom of a baking dish with a few tablespoons of the tomato sauce then place one sheet of the pasta on the bottom. Top the pasta with half of the grilled vegetables and pour over a third of the tomato sauce. Spoon over half of the leek and cheese mixture then place another sheet of pasta on top and create a second layer with the remaining ingredients. Place the third pasta sheet on the lasagna to create the third layer and spoon over the remaining tomato sauce and sprinkle with the grated parmesan cheese.
6. Cover the dish with foil and bake for 30 minutes. Remove the foil and cook a further 10 minutes or until the top is golden and the sauce is bubbling.

Beef, tomato and cucumber salad with Thai dressing

Lean red meat trimmed of all visible fat is a good source of iron. Depending on your budget and taste, other good alternatives to sirloin for a salad are fillet, scotch fillet, topside, rump, minute or blade steak. Always make sure to rest steak in a warm place for 5-10 minutes before slicing.

• 450g sirloin steak, any visible fat removed
• 1 tablespoon peanut oil
• 500g vine-ripened tomatoes, cut into wedges
• 375g lebanese cucumbers, peeled and cut into 2cm pieces
• 1 cup coriander leaves
• 1 cup mint leaves
• Thai dressing
  • 1 lime, green peel and white pith removed, flesh cut into segments
  • 3 small stalks lemongrass, bottom 10cm only, tough layers removed and finely sliced
  • 11.2 tablespoons freshly squeezed lime juice
  • 1 hot red chilli, thinly sliced on the diagonal
  • 1 tablespoon fish sauce
  • 3 teaspoons sugar, preferably palm sugar
  • 3 green onions, cut into pea-sized pieces

1. Preheat a grill pan.
2. Place the beef on a plate and brush on both sides with oil. Stand for 20 minutes at room temperature. Cook the beef until rare/medium rare, about 4 minutes on the first side, then 3 minutes on the second side. Rest for 5-10 minutes and then slice.
3. Meanwhile, to make the dressing, cut the lime segments into peasized cubes. Finely chop enough of the tender lemongrass to make 11.2 tablespoons. Combine the lemongrass, lime juice, chilli, fish sauce and sugar in a bowl and stir until sugar has dissolved. Stir in the lime and green onion and set aside.
4. Combine the tomatoes, cucumber and beef in a large bowl and toss with the dressing. Add the herbs, toss lightly, and serve immediately.