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Heart-healthy food tip: The key components of your nourish plate are a healthy carbohydrate source (like quinoa, brown rice, potato or corn kernels), a protein source (tofu, chicken, salmon, tuna, roast meats) and lots of healthy whole food fat sources (avocado, nuts and seeds).

The key is ensuring you add delicious flavours like feta, olive, sun-dried tomatoes, vinegar, aioli, fresh herbs, spices and aromatics like onion or garlic.



  1. Step 1

    Cook the quinoa per packet instructions, then set aside.

  2. Step 2

    Meanwhile, serve all ingredients onto a plate. You can mix the ingredients together or keep them separate depending on your preference.

  3. Step 3

    Cook salmon as appropriate, then serve crumbled over the plate.

  4. Step 4

    Drizzle the plate with red wine vinegar and serve. Enjoy!



About the author

Kate Freeman

Kate Freeman is HRI's resident nutritionist. She is a registered nutritionist from Canberra, Australia and the creator and managing director of the largest private nutrition practice in Canberra, The Healthy Eating Hub. Kate consults, writes, presents and mentors in the field of nutrition and has over 10 years of experience in the industry.


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