3 Heart-Healthy Recipes
If you want to clean up your act when it comes to food these heart-healthy recipes will set you in the right direction. Interested in learning more? Read our whole article on heart health and how to spot foods that are better for you.
Arugula, Green Bean, Pea and Avocado Salad
• 1 tablespoon olive oil
• 1⁄4 cup onions, diced
• 2 garlic cloves, peeled and minced
• 1 cup green beans, fresh or frozen
• 1 cup sweet peas, frozen
• Avocado, halved and peeled
• 2 cups or more of arugula
• Extra virgin olive oil, sea salt, cracked pepper, “no salt” garlic herb seasoning and lemon juice to taste
• [Optional] Fresh mint and basil leaves
• [Optional] Fennel seeds
In a saucepan on medium heat, add the olive oil and onions. Sauté onions for about 1–2 minutes, then add your
garlic. Cook for another minute. Add your beans and cook for about 3-4 minutes until slightly tender. You still want them to have a crunch. Add your sweet peas and season with sea salt and cracked black pepper to taste. Remove from heat once the sweet peas are heated through. In a nice serving bowl, add your arugula, sweet peas and green beans. Toss gently with a bit of olive oil and a squeeze of lemon juice. Slice the avacado and add it to the top of the green mixture. Drizzle with more olive oil and lemon juice. Season generously with “no-salt” garlic herb seasoning or a medley of cracked peppercorns and fennel seeds. You can also add basil leaves or mint to this salad to give it some freshness. Enjoy with some crusty bread or yummy multigrain crackers.
— Lisa Washington, Set The Table with Love
Black Bean and Quinoa Stew
• 1 1⁄2 cups quinoa
• 1 tablespoon olive oil
• 3 cups vegetable broth
• 1⁄2 teaspoon sea salt
• 1 tablespoon turmeric
• 3 fifteen-ounce cans low-salt black beans
• 2 grated garlic cloves
• 2 tablespoons chopped cilantro, plus more for garnish
• 2 tablespoons lime juice
• 1⁄2 cup “faux” crème fraîche*
• 1⁄2 cup 50% light cheddar cheese
Place the quinoa in a slow cooker—a six-quart slow cooker.
Add the olive oil, broth, salt and turmeric.
Cover and cook on low for 4-5 hours, or on high for 2-3 hours.
The quinoa is done when the liquid is almost completely absorbed.
Add the black beans with the canned liquid and close the lid. Cook on high for about 20 minutes, or until the beans are warm. Stir in the garlic, cilantro and lime juice. Serve topped with the crème fraîche, more cilantro and cheese.
“Faux” Crème Fraîche*
Add 1 tablespoon of lemon juice to 1⁄2 cup of nonfat Greek yogurt.
— Chef Nancy Waldeck of Taste and Savor, Piedmont Healthcare’s Living Better Blog
Cozy Beef Stew
• 4 pounds boneless sirloin steak, all visible fat discarded, cut into 1-inch cubes
• 4 cups baby red potatoes, halved
• 4 cups baby carrots
• 2 medium onions, chopped
• 2 cups chopped celery
• 10 ounces dried lima beans, sorted for stones and shriveled beans, rinsed, and drained
• 1 fifteen-ounce can no-salt-added tomato sauce
• 2 tablespoons brown sugar
• 1 tablespoon plus 1 teaspoon quick-cooking tapioca
• 2 teaspoons pepper
• 1 teaspoon celery salt
• 1 teaspoon dried parsley, crumbled
• 1 teaspoon dried thyme, crumbled
• 1 cup water
Directions for Freezing:
In a large bowl, stir together all the ingredients except the water. Transfer the mixture equally between two 1-gallon resealable plastic freezer bags. Lay the bags flat in the freezer.
Directions for Cooking:
If frozen, thaw the bags in the refrigerator overnight. Pour the contents into a slow cooker. Stir in the water. Cook, covered, on low for 4-6 hours, or until the vegetables are tender. — American Heart Association