Top 5 Heart Healthy Foods

Blueberries – These tasty berries contain anthyocyanins, which are powerful antioxidants responsible for their characteristic dark blue color.  Blueberries are also packed with fiber and vitamin C.

Recipe idea:

Soy Protein – This versatile food contains fiber, vitamins and minerals and has been shown to help lower triglycerides.

Recipe idea: Combine boiled edamame (shelled and frozen), black beans and chopped red bell pepper with 3 Tablespoons rice wine vinegar, 1 Tablespoon olive oil and salt and pepper for a protein packed side dish.

Oatmeal – Don’t avoid oatmeal just because it’s a carbohydrate.  Oats are whole grains filled with vitamins, minerals and soluble fiber (which has been shown to lower cholesterol).

Recipe idea: Make a large batch of this oatmeal at the beginning of the week and take a serving out each morning for breakfast.  Cook plain oats according to package directions.  Stir in chopped apple, chopped walnuts, dried cranberries, and ground flax seed.  Note:  Flax seed contains heart healthy omega-3 fatty acids.

Salmon – For a healthy dose of omega-3 fatty acids, grill up a piece of salmon for dinner.  The American Heart Association recommends eating salmon and other types of fish at least two nights per week for optimum health benefits.

Recipe idea: Check out the Tasty Weeknight Salmon recipe on my website for a quick heart healthy dinner any night of the week.

Spinach ­– This leafy green contains high amounts of phytochemicals to help protect against heart disease along with a healthy dose of folate and iron.

Recipe idea: Making grains or pasta for dinner?  Add some sautéed spinach to for added nutrients and flavor.  Just sauté spinach with  chopped garlic in some olive oil, adding salt and pepper at the end.  Stir sautéed spinach into cooked grains or pasta.

2 teaspoons canola oil

1 package tofu, drained and cut into small cubes

2 additional teaspoons canola oil

1 onion, chopped

1 sweet potato, peeled and cut into small cubes

1 cup frozen peas, thawed

1 can lite coconut milk

¼ cup smooth peanut butter

½ cup low sodium chicken broth

1 teaspoon red curry paste (to start, may want to add more depending on personal preference)

1 Tablespoon brown sugar

1 lime, juiced

Salt and pepper to taste

Optional topping: chopped peanuts and cilantro

 Cooked brown rice or buckwheat noodles

 Directions

Heat canola oil in non-stick pan over medium-high heat.  Add tofu and cook, stirring every few minutes, until browned on all sides.  Remove tofu from pan.  Meanwhile, bring a pot of water to boil and steam sweet potato until tender.   

Add remaining 2 teaspoons canola oil to pan.  Add onion and cook, stirring frequently, until browned.  Stir in peas, coconut milk, peanut butter, chicken broth and curry paste, stirring until incorporated.  Bring to a boil and add back in tofu, sweet potato, peas and brown sugar.  Return to a simmer and cook, about 5 minutes, until tofu and peas are heated through.  Stir in lime juice, salt and pepper to taste.  Serve over brown rice or buckwheat noodles.

This whole grain recipe comes from Christina De La Rosa, a Diet Technician who is working on also becoming a Registered Dietitian.  Christina is our new guest blogger, so tune in for her creative twists on healthy recipes.

I love all the recipe options she provides at the end of this Taco-Tastic, whole grain recipe.  Use this method to make a week’s worth of different dinners, and the best part…you only need one pan! 

Ingredients:

1 lb      lean ground turkey

1/2 cup whole grain quinoa, uncooked

2-3       medium carrots

1          medium onion (yellow or white)

1          medium bell pepper (any color)

1-2       medium zucchinis

1          can  of whole peeled tomatoes in juice (can also use fresh tomatoes if desired)

3-4       large cloves of garlic

1 T       olive oil

2 T       Mexican seasonings (or Taco Seasoning)

Salt and pepper to taste

Directions:

1. Wash all vegetables well, and then chop each into small-diced pieces, keeping them separate.

2. Heat a large skillet over medium heat, adding ½ T oil when the pan gets hot.

3. Add onion, sauté until fragrant, adding carrot, then zucchini, then bell peppers, and then finely diced garlic (wait a few minutes between each addition to allow the pan to heat back up), finish with a dash of salt, cover pan and cook for about 10-12 minutes, until veggies are starting to become tender.

4. When veggies are tender and the onion is golden brown, add the ground turkey, chopping it up in the pan to separate it into crumbles, then cover and let cook about 10 minutes.

5. When the meat is near fully cooked (no longer pink), stir in the can of tomatoes with juice and add the seasonings, reduce heat to simmer, cooking for 5 more minutes, until bubbles start to appear.

6. Add the quinoa and stir well, coating each grain with liquid, cover and let cook around 15 minutes, until grains expand and become tender, taste to assure doneness, uncover and cook until liquids disappear.          

7. After the juices have cooked down, remove from heat and serve immediately.

Options:

• This recipe can be modified in many ways by using your own personal mixture of favorite veggies.
• Can be stuffed into peppers (bell, poblano, etc.), used as a taco filling (hard or soft tacos), or as a baked potato topper, add low-fat cheese or non-fat plain yogurt to any option.
• Or over a bed of mixed greens or vegetables for a tasty taco salad.
• Or over a baked potato and veggies for a hearty meal.
• Switch the Mexican/taco spices for Italian seasonings and use mix over pasta.
•  Or add this to a light broth to make a quick and easy soup.

Ingredients

Whole wheat tortilla or wrap

Hummus

Spring lettuce mix

English cucumber, thinly sliced

Red bell pepper, thinly sliced

Sliced black olives

Crumbled feta cheese

(Amount of individual ingredients depends on size of tortilla and personal preference.)

 Directions

Spread hummus over whole wheat tortilla and sprinkle with spring lettuce mix.  Top with English cucumber and red bell pepper.  Sprinkle with black olives and feta cheese.  Tightly roll into a wrap and enjoy!

The recipe below contains my favorite oatmeal additions, but play around with different types of fruit and nuts to make your favorite flavor profile.  And if you don’t like the crunch of whole nuts in your oatmeal, try stirring in a small amount of peanut or almond butter for some added protein.

Make a big batch of oatmeal at the beginning of the week and store in a Tupperware container in the fridge.  Portion out a serving each morning for breakfast and you’ll have delicious, oatmeal all week long.

Ingredients:

The following recipe is for one serving of oatmeal.  Double or triple the recipe if making more than one serving for the week.

Oatmeal, cooked per directions on the box, using water

½ apple, cut into small cubes

7-10 almonds, chopped

1-2 Tablespoons dried cranberries

1 Tablespoon ground flax seed

½ teaspoon cinnamon

½ teaspoon brown sugar

Skim milk

Directions:

Cook oatmeal according to directions on the box.  (Using water instead of milk to prepare the oatmeal decreases the calories in the dish.)  While oatmeal is cooking, chop apple and almonds.  Stir apple, almonds, dried cranberries, ground flax seed, cinnamon and brown sugar into cooked oatmeal.  If desire thinner consistency, add skim milk.

Email me at a.wilson@new-life-nutrition.com or call 530-600-0657 to schedule an appointment. 

If you bring me a certificate, I’ll also throw in 2 follow-up consultations, free of charge.

This is a great opportunity to meet with a Registered Dietitian for a diet makeover.  The certificates are limited, so don’t wait!

These meatball subs have a double-dose of whole grain goodness:  the whole grain sandwich roll and the whole grain bread that takes the place of breadcrumbs in the meatballs.  If you love a meatball sub, try this healthier version that is just as delicious as the original. 

Ingredients:

1 pound ground turkey breast

½ medium onion, diced

1 egg, beaten

2 slices whole grain bread, soaked in non-fat milk

½ cup chopped fresh parsley

Salt and pepper to taste

 1 jar spaghetti sauce

4 whole wheat sandwich rolls

4 slices provolone cheese, cut in half

1/3 cup grated parmesan cheese

 Directions:

Heat oven to 325°.  Combine all ingredients in a bowl and mix to combine.  Form into 1-2 inch meatballs and place, evenly spaced, into a baking dish coated with non-stick cooking spray.  Bake for 30-45 minutes, depending on the size of the meatball. 

Meanwhile, heat your favorite spaghetti sauce in a saucepan over medium heat.  When the meatballs are finished cooking, add to the spaghetti sauce.

Open sandwich rolls and place on a cookie sheet, under the broiler, to toast the inside for 1 minute.  Remove from oven and place two, half-slices of provolone cheese on the bottom half of the sandwich rolls.  Place back under the broiler until cheese is melted.  Remove rolls from oven and top each with 2-3 turkey meatballs, a spoonful of spaghetti sauce, and a sprinkling of parmesan cheese.

What’s your favorite healthy popcorn recipe? 

Ingredients:

1/2 cup popcorn kernels

Non-fat olive oil cooking spray

1/3 cup freshly grated Parmesan cheese

Salt and pepper to taste

 Directions

Use an air popper to freshly pop ½ cup popcorn kernels into a bowl.  Immediately spray lightly with cooking spray and toss with Parmesan cheese, salt and pepper.  Enjoy a delicious, whole grain afternoon snack!

Specialized panini pans work well to heat and press the sandwich.  If you don’t own a panini pan, however, you can make your own from two non-stick sauté pans.  Heat one of the pans over medium heat and spray with non-stick cooking spray or drizzle in a little bit of olive oil.  Cover the other sauté pan in foil.  Place the panini in the warm sauté pan, top with the foil-covered pan, and place something heavy in the foil-covered pan to weigh it down and press the panini.  (For a weight, you could use a brick or a heavy canned item from the pantry, such as a large can of tomatoes).

I used whole wheat sandwich thins in this simple, meatless recipe, but you could use any kind of whole wheat bread.  Change around the veggies and cheese or add some thinly sliced meat for a new panini combination each week.  A yummy, grilled whole grain dinner!

Ingredients:

1 whole wheat sandwich thin

2 Tablespoons hummus

¼ cup arugula

1 roasted red bell pepper

¼ cup thinly sliced cucumber

2 ounces goat cheese

Directions:

Spread hummus on inside of sandwich thin or other whole wheat bread of your choice.  Top bottom half of sandwich thin with arugula, cucumber and roasted bell pepper.  Crumble goat cheese on top.  Top with other half of sandwich thin and grill in a panini pan (or homemade contraption) over medium heat until heated through.

Breakfast is the most important meal of the day…so in addition to granola, I thought I would post another whole grain breakfast recipe, but this time, from the savory side. 

I love whole grain English muffins for breakfast.  They are quick and portable and many brands contain five grams of fiber per serving.  Top a whole grain English muffin with eggs or with your favorite type of nut butter (peanut butter, almond butter, etc.) for a protein and fiber-packed breakfast that will keep you energized through the morning.

Ingredients

1 whole grain English muffin or bagel thin

2 eggs

2 Tablespoons chopped chives

1 cup spinach

1 teaspoon olive oil

1 slice smoked provolone cheese

1 farm fresh tomato, thinly sliced

Salt and pepper

 Directions

Crack eggs into a bowl and whisk.  Stir in chopped chives and season with salt and pepper.  Heat a nonstick sauté pan over medium heat and spray with cooking spray.   Pour egg/chive mixture into pan and cook, stirring eggs frequently until scrambled.  Lay sliced provolone cheese over the eggs while warm to melt.

Meanwhile, heat olive oil in another nonstick sauté pan over medium heat.  Add spinach and sprinkle with salt and pepper.  Sauté until spinach wilts, drain excess water from spinach. 

Toast English muffin or bagel thin.  Top half of the English muffin with spinach, scrambled eggs and tomato.  Top with other half of muffin and enjoy!

*Add sliced avocado for a tasty addition.