COVID-19 put Easter trips on ice for Aussie families, so the Heart Foundation has put together a heart-healthy recipe to help you enjoy eggcellent eating at home.
Heart Foundation dietitian Maria Packard said now was the time to go easy on hot cross buns and chocolate as COVID-19 forces families to stay at home and restrict their daily physical activities.
"Why not start Easter morning with a heart healthy breakfast to fill you up and help cut down unhealthy snacking during the day. Eating well can help our support mind, body and soul, especially as people adapt their exercise routines to living in lockdown," Ms Packard said.
"While the occasional chocolate treat is OK, opt for quality over quantity.
"Heart healthy eating is about the variety of foods consumed regularly over time – not just focussing on individual nutrients or foods. Regularly eating a good mix of healthy plant-based foods, with smaller amounts of animal proteins and cutting down unhealthy junk foods will help reduce your risks for heart disease."
Cooking Time 15 minutes (preparation time 15 minutes)
Serves 4 (2 tarts per serve)
8 slices wholemeal bread, crusts removed
1 tablespoon olive oil
75g baby spinach leaves
150g drained roasted capsicum, chopped
2 green shallots, thinly sliced
1/3 cup grated tasty cheese
3 vine-ripened tomatoes, cut into wedges
1 medium avocado, peeled and chopped
2 tablespoons tomato chutney, to serve
Using a rolling pin, firmly roll each bread slice until thin. Lightly Bbrush both sides of bread slices lightly with oil. Press slices into 8 round, non-stick metal pie tins (1-cup capacity, 11cm in diameter, 4cm deep). Place tins on a large baking tray.
Reserve half the spinach leaves to serve. Coarsely shred remaining spinach leaves. Divide shredded spinach, capsicum and shallots evenly among bread cases. Make a slight hollow in centre. Carefully crack an egg into each one. Sprinkle with cheese. Season with freshly ground pepper.
Bake in 200Cc oven (fan-forced) for about 15 minutes, or until egg is set and edges are lightly browned. Stand in tins for 2 minutes. Meanwhile, gGently toss reserved spinach leaves with tomato and avocado.
To serve, transfer tarts to serving plates. Top with chutney. Serve with spinach, tomato and avocado mix.
Tips: Metal pie tins are available from specialty kitchen stores and department stores. Tarts are also delicious when served cold. Refrigerate any leftovers and add to lunchboxes for a healthy school or office lunch.