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Tips for a Healthy Heart this Valentine’s Day
This Valentine’s Day, fall in love with yourself. February is American Heart Month and the perfect time to focus on heart healthy habits. Heart disease is the leading cause of death in the United States, but your risk of developing heart disease can be greatly reduced through diet and exercise. Try one new heart healthy
Read moreChew on More Whole Grains this September
Summer Quinoa Pilaf recipe below
Did you know that half of the grains you eat each day should come from whole grains? As Americans we aren’t doing so well at meeting that goal. In fact, only 11% of our grain intake comes from whole grains.
September is National Whole Grains Month, and to encourage more people to
Mediterranean Tuna Salad
Ingredients
1 12-ounce can chunk light tuna, drained
1 cup chopped, canned artichoke hearts
½ cup chopped olives (your favorite variety will work – black olives, kalamata, green, etc)
1 Tablespoon capers
1/3 cup non-fat, plain Greek yogurt
2 teaspoons lemon juice
½ teaspoon dried dill
Salt and pepper
Sliced avocado
Large leaf lettuce, such as red leaf lettuce, butter lettuce, or romaine lettuce
Whole wheat
Roasted Chickpeas
Ingredients
1 can chickpeas (garbanzo beans), drained and rinsed
6 garlic cloves, peeled and halved
1 Tablespoon extra virgin olive oil
1 Tablespoon fresh chopped thyme
Salt and pepper
Directions
Preheat oven to 375°. Toss all ingredients together in a medium sized baking pan. Cover pan with foil and bake for 50 minutes. Roasted chickpeas can be served hot or room temperature.
Asparagus and Lemon Risotto
Ingredients:
1 ½ Tablespoon olive oil
1 medium yellow onion, chopped
3 cloves garlic, chopped
1 ½ cups Arborio rice*
1 bunch asparagus, ends trimmed off and cut into ½ inch pieces
1 cup dry white wine
4-5 cups chicken stock, low sodium
1 Tablespoon butter
Zest and juice of 1 lemon
¼ cup grated parmesan cheese
½ cup chopped fresh parsley
Salt and pepper
Directions:
Heat chicken broth
Baked Pita Chips and Roasted Red Pepper Eggplant Spread
Ingredients:
Baked Pita Chips (Courtesy of Ellie Krieger)
2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
1/4 teaspoon fresh ground black pepper
1/4 teaspoon salt
3 whole-wheat pitas, cut into 1/8’s
Roasted Red Pepper Eggplant Spread
1 medium eggplant
2 red bell peppers
1 small red onion, peeled and coarsely chopped
2 Tablespoons olive oil
Salt and pepper
Roasted Asparagus Wrapped in Smoked Salmon
Ingredients:
1 pound asparagus, stalks trimmed
1 tablespoon olive oil
Salt and pepper
Thinly sliced smoked salmon
Directions:
Preheat oven to 400° degrees. Spread asparagus out on a baking sheet, drizzle with olive oil and sprinkle with salt and pepper. Roast in oven until asparagus is tender, about 15 minutes. Let cool.
Wrap the middle top of each asparagus spear with 1
Dark Chocolate Covered Almonds
Ingredients:
12 ounces dark chocolate, chopped
¼ cup grated paraffin wax
12 ounces whole, roasted almonds
Directions:
Line a baking sheet with parchment paper. Melt dark chocolate and paraffin wax over low heat in the top of a double boiler, stirring frequently. Stir in almonds and coat with melted chocolate. Using a slotted spoon, remove chocolate-covered almonds and spread out
Strawberries and Honey Yogurt Dip
Ingredients:
1 pint strawberries
1 cup nonfat, plain Greek yogurt
1 Tablespoon honey
1 Tablespoon lemon zest
2 tsp fresh squeezed lemon juice
Directions:
Mix together yogurt, honey, lemon zest and juice in a bowl. Serve with strawberries or other any other fruit of your choice. Orange zest and juice can also be substituted for the lemon.
Seared Scallops with Lemon Orzo and Swiss Chard
Ingredients:
Lemon Orzo
½ Tablespoon olive oil
½ cup finely-chopped onion
2 garlic cloves, minced
1 cup orzo
1 cup water
½ cup dry white wine
2 Tablespoons fresh thyme
2 chopped scallions or ¼ cup chopped parsley
Juice and zest from 2 Meyer lemons
Salt and pepper to taste
½ Tablespoon olive oil
Scallops
3-4 sea scallops per person
Salt and pepper
Olive oil
Sautéed Swiss Chard
One bunch Swiss chard, leafy
