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Heart Healthy Recipes with Sally Bee

Friday, 26 March 2010

Sally Bee

Sally Bee is a Homecook with nutritional expertise. Sally suffered heart attacks at a very young age due to a previously undiagnosed heart condition. During the attacks her heart suffered serious damage and she was expected to die. Almost six years on, Sally continues to confound her cardiologists with her amazing survival and recovery. Sally puts her recovery down to the food that she eats and the active way she lives her life. Sally is married to 'Mr. Bee' and has 3 young children.

The Secret Ingredient' Sally's first cookbook was published by Harper Collins in January 2010 and has quickly become a bestseller. The book reached the Top 10 on Amazon before it was even launched.12 copies of 'The Secret Ingredient' were ordered by The White House and Sally has since been invited to visit The White House kitchen Garden and meet with Michele Obama.

Sally is Due to visit The White House in April 2010. Besides promoting her current book (Harper Collins) and writing her second book (due to launch Jan 2011) Sally has been signed by worldwide television distributer, Fremantle Media, and together they are working on a format for a cookery show that will incorporate Sally's fresh and inspiring approach to healthy food.

Press interest in Sally Bee is strong with high profile assignments in her diary. Sally is due to appear in the kitchen on ITV's This Morning and GMTV in March and has recently been featured cooking her healthy dishes on 'Market Kitchen'. She is a spokeswoman for the British Heart Foundation, an NHS accredited Expert Patient and gives regular talks to heart health groups around the UK.

Seared Scallops with Butternut and Parsley Mash

This makes a healthy dinner party dish. You can prepare the mashed potato in advance and just reheat in a microwave. And as the scallops take only minutes to cook, you'll still have plenty of time to entertain your guests.


. 250g/9oz scallops
. Juice and zest(finely grated) from 1 lime
. 1 tsp finely grated fresh ginger root
. 350g/12oz butternut squash peeled, deseeded and cut into chunks
. 55g/2oz low fat soft cheese
. Freshly ground slack pepper
. Sprig of fresh lemon thyme or chervil, to garnish


1. Put the scallops into a shallow, non metallic bowl with the lime zest and juice, ginger and soy sauce. Stir well, then cover and marinate for 20 minutes.
2. Meanwhile, bring a large saucepan of water to the boil.
3. Then cook the butternut squash and potatoes for about 20 minutes, or until tender.
4. Drain the potatoes well and mash thoroughly, then beat in the low fat soft cheese. Season with black pepper.
5. Keep warm over a very low heat, stirring occasionally.
6. Heat a griddle pan or non stick frying pan.
7. Drain the scallops and add to the pan.
8. Cook for about 1 minute on each side. Avoid overcooking them as they can quickly toughen
9. Share the mash between two warmed plates and serve with the scallops, garnished with sprigs of chervil or lemon thyme

Sally's Top Five Heart Healthy Foods:

. Tomatoes - full of great vitamins, antioxidants and properties that are cancer fighting. Keeps nutritional value whether cooked or not, the basis for most sauces
. Onions and garlic - Again work together well when heated with olive oil to help lower blood cholesterol

. Red berries - Full of nutrition and help to make gorgeous desserts that we all love!

. Fish - especially oily fish, rich in omega 3's.Contains lots of antioxidants which help fight the dangerous free radicals which can damage the arteries and prevent proper blood flow.

. Broccoli - the most nutritious vegetable and I love it! high level of vitamin C in it and loaded with carotenoids - antioxidants

Orange and Peach Filo Parcels

These low fat parcels (pockets) are like golden presents wrapped in brown paper. It's only when you open them up and taste the insides that you appreciate the flavour and aroma of the cooked fruit and sweet maple syrup.


. 3 oranges
. 3 peaches or nectarines
. 2 tbsp maple syrup
. 50 ml/2fl oz water
. 1 tbsp light olive oil
. 12 sheets filo pastry. Each cut into 18cm/7 inch squares
. Icing sugar to dust
. 6 x 9 3½ inch diameter ramekin dishes


Preheat the oven to 200ºC/ 400ºF/Gas mark 6

1. Using a small knife, remove the peel and pith from the oranges and cut in between each segment.
2. Wash and slice up the peaches or nectarines into similar sized pieces the orange segments.
3. Put the fruit, maple syrup and water into a large pan and simmer over a medium heat fro 3 minutes. Take off the heat and strain over a jug (pitcher), saving the juices for later. Lightly oil the ramekins.
4. Brush one of the filo squares with a little oil, then lay another square on top and brush again. Turn over so that the greased side is facing down, then gently push the double filo square into a ramekin.
5. Repeat with the remaining pastry to line the remaining ramekins.
6. Divide the fruit among the ramekins. Gather up the filo edges and twist together lightly to seal. Transfer ramekins to a non stick baking sheet and bake for 25-30 minutes, or until crisp and golden.
7. While your parcels are cooking, pour the juices into a small saucepan and simmer until reduced by half.
8. When the parcels are cooked, remove from the ramekins and put onto plates. Dust with icing sugar and serve with the reduced juice poured over. Yummy!