February is American Heart Month. Why not celebrate by trying some heart-healthy recipes?
The four recipes here are quick, easy, delicious and nutritious. And check out their heart-healthy stats: low fat, low sodium, high fiber, lean protein.
These recipes from Sanford Heart and the American Heart Association are good for your heart and your taste buds.
Blueberry Banana Smoothie
Low fat and low sodium
Serves two
Smoothies make a great breakfast or are a good way to fuel up before or after a workout. With just three ingredients, this one couldn’t be faster to whip up.
Ingredients
- 1 frozen ripe banana
- ½ cup frozen blueberries
- 1 cup fat-free milk
Instructions
- Bananas that are getting past ripe work perfectly in smoothies.
- Peel them, wrap them in plastic, and freeze them.
- Later, cut the banana into pieces. Put ingredients into blender and puree till smooth.
- Pour into two glasses.
Each serving provides:
- Calories 110
- Fat 0g
- Saturated Fat 0g
- Trans fat 0g
- Cholesterol <5 mg
- Sodium 55mg
- Carbohydrate 24g
- Fiber 3g
- Sugars 17g
- Protein 5g
Roasted Vegetables
Serves six
Pair this side dish with a baked or roasted chicken. Roasting vegetables intensifies their full flavor, which you can enhance with just a little bit of seasoning.
Ingredients
- 1 lb. carrots, peeled and cut into 2-inch pieces
- 1 lb. white turnips, peeled and cut into 2-inch chunks
- 1 lb. winter squash, such as Hubbard or butternut, peeled and cut into 2-inch chunks
- 1 whole head of garlic, skin removed, broken into cloves
- 2 tsp. dried thyme
- Salt and ground pepper to taste
Instructions
- Preheat oven to 400 degrees. In a large, shallow roasting pan, combine carrots, turnips, squash, and garlic. Drizzle with olive oil and sprinkle with thyme, salt, and pepper, then toss until vegetables are coated with oil.
- Roast vegetables, uncovered, for 10 minutes. Reduce heat to 350 degrees and continue to cook, stirring once or twice with a metal spatula, until vegetables are tender, about 40 to 50 minutes. Season with additional salt and pepper before serving.
Each serving provides:
- Calories 100
- Fat 2g
- Saturated fat 0g
- Trans fat 0g
- Cholesterol 0mg
- Sodium 105 mg
- Carbohydrate 20g
- Fiber 4g
- Sugars 8g
- Protein 2g
Pear Quinoa Salad
High fiber and low sodium
Serves four
Quinoa (pronounced keen-wah) is a grain that you can often find in the pasta aisle at the grocery store — look near rice or other grains. It has a nutty, chewy texture.
Health fact: Quinoa is a whole grain that is also high in protein. This makes it a great food for vegetarians, who often struggle to get enough protein in their diets. Plus, it is gluten-free and a good source of fiber, iron and magnesium.
Ingredients
- 2 cups cooked quinoa (red provides more color)
- 2 chopped pear
- 2 stalks celery, chopped
- ¼ cup golden raisins
- ¼ cup sliced almonds
- ¼ cup raspberry vinaigrette
- Four romaine lettuce leaves
Instructions
Mix all ingredients and mound into lettuce leaves. Serve at room temperature or chilled.
Each serving provides:
- Calories 270
- Fat 9g
- Saturated fat 1g
- Trans fat 0g
- Cholesterol 0mg
- Sodium 75mg
- Carbohydrate 45g
- Fiber 7g
- Sugars 18g
- Protein 6g
Mini Greek Chicken Kabobs
Serves 8 (two kabobs per serving)
Ingredients
Marinade:
- 1 ½ tbsp. canola oil
- ½ tsp. lemon zest
- 2 tbsp. fresh lemon juice
- 1 ½ tsp. Worcestershire sauce
- 1 ½ tsp. dried oregano leaves
- 1 ½ tsp. dried dill
- 1 medium garlic clove, minced
- 1/8 tsp. dried pepper flakes
- ¼ tsp. salt
Kabobs:
- Canola oil cooking spray
- 4 chicken tenders (8 oz. total), rinsed and patted dry, cut crosswise into small chunks
- ½ small green bell pepper, cut into 16 cubes
- 16 grape cherry tomatoes
- 1 small yellow squash, quartered lengthwise and cut into 16 pieces
- 16 bamboo skewers (6-in. each)
Instructions
- Combine marinade ingredients in a quart-sized re-sealable plastic bag, seal tightly, and toss back and forth until well blended. Remove 2 tablespoons mixture, place in a small bowl, and set aside. Add chicken pieces to bag with the remaining marinade, seal tightly, and toss back and forth to coat completely. Refrigerate 1 hour, turning occasionally.
- Coat grill rack with cooking spray and preheat grill to medium-high heat. Remove chicken from marinade and discard marinade. Thread piece of chicken and each vegetable per skewer in this order: pepper, chicken, tomato and squash. Repeat with remaining skewers.
- Place skewers on a grill rack and cook 5 minutes or until chicken is no longer pink in the center and juices run clear, turning frequently and being careful not to overcook. Remove from grill and brush reserved 2 tablespoons marinade evenly over all. Serve warm.
Each serving provides:
- Calories 90
- Fat 6g
- Saturated fat 0g
- Trans fat 0g
- Cholesterol 10mg
- Sodium 190mg
- Carbohydrate 7g
- Fiber 1g
- Sugars 1g
- Protein 5g
Learn more
- Cancer prevention: Another reason to eat your veggies
- Healthy holiday habits: Eat what you love
- Recipes for pumpkin spice favorites made healthier
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Posted In Healthy Living, Heart, Specialty Care
