Heart Month: Heart-healthy recipes

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February is American Heart Month, a time to eat healthy as often as possible for your heart’s sake.

 

In that spirit, here are four heart-healthy recipes from the American Heart Association.

 

When you make a heart-healthy recipe, it’s one more way to live a good life. These recipes go together quickly and easily, perfect for individuals and families looking to make time for the things that really matter.

 

Even though our headline above says, “Heart Month: Heart-healthy recipes,” heart-healthy recipes are for every month, every day, every year.

 

Triple Berry Protein Smoothie

Here’s a simple shake that’s full of nutrients.

 

Ingredients

• 1 cup unsweetened almond milk
• ½ cup fat-free, plain Greek yogurt
• 1 teaspoon stevia sweetener

OR

• 2 stevia sweetener packets
• 1 squeeze mixed berry-flavored stevia water enhancer
• ¼ cup fresh or frozen, unsweetened blueberries
• ¼ cup fresh or frozen, unsweetened raspberries
• ¼ cup fresh or frozen, unsweetened strawberries
• (You can substitute 3 ounces (¾ cup) of a frozen berry mix in place of the three types of berries.)

Directions

In a food processor or blender, process all the ingredients for 1 to 2 minutes, or until the desired texture. Pour into glasses.

 

Makes two 1-cup servings.

 

Nutritional information (per serving): 78 calories, 2.0 g fat, 3 mg cholesterol, 111 mg sodium, 9 g total carbohydrates, 5 g sugars, 7 g protein

 

Egg and Cheese Wrap

Here’s a delicious breakfast recipe from Texas.

 

Ingredients

• 1 fat-free whole-wheat flour tortilla (warm)
• ¼ ripe avocado
• 2 tablespoons diced tomatoes
• 1 large egg white (scrambled)
• 1 ounce low-fat Swiss cheese
• Freshly-ground pepper (to taste)

Directions

Add diced tomato and cook for 1 minute.

 

Add egg white to the skillet and cook, stirring, until cooked through, 3-4 minutes. Season with black pepper.

 

Fold tortilla burrito style and slice in half.

 

Heat nonstick skillet over medium-high heat.

 

Spread avocado in center of tortilla. Place egg mixture on top of avocado and sprinkle with cheese.

 

Makes 1 wrap (1 serving)

 

Nutritional information (per serving): 210 calories, 9.5 g fat, 10 mg cholesterol, 272 mg sodium, 23 g total carbohydrates, 2 g sugars, 15 g protein

 

Burger Soup

Kids will love this simple recipe. They might even want to help make it.

 

Ingredients

• 1 pound extra-lean, ground sirloin
• 1 chopped onion(about 1 cup)
• 2 clove garlic (minced)

OR

• 1 teaspoon garlic (minced, from jar)
• 1 15-ounce medium canned, no-salt-added or low-sodium tomato sauce
• 1 14½-ounce canned, chopped, no-salt-added or low-sodium tomatoes
• 4 cups low-sodium chicken broth
• 1 16-ounce packaged, frozen mixed vegetables (pick your family's favorite mix)
• 1/3 cup brown rice (uncooked)

Directions

In a large pot, cook meat, onion and garlic over medium heat until meat is done. Drain excess liquid. Add tomato sauce, tomatoes, broth, mixed vegetables and rice. Cover the pot, allow the mixture to come to a boil, reduce heat, and cook 35 minutes or until rice is done.

 

Makes 4 servings

 

Nutritional information (per serving): 357 calories, 6.6 g fat, 62 mg cholesterol, 186 mg sodium, 43 g total carbohydrates, 16 g sugars, 32 g protein

 

Chicken Gumbo

This is a lighter but still hearty version of a Southern favorite.

 

Ingredients

• 3 cups fat-free, low-sodium chicken broth
• 16 ounces frozen gumbo-mix vegetables, thawed

OR

• 16 ounces frozen cut okra (without seasoning or sauce), thawed
• 2 cups shredded cooked chicken breast, cooked without salt, all visible fat discarded
• 1 15.5-ounce can no-salt-added butter beans, rinsed and drained

OR

• 1 15.5-ounce can no-salt-added red kidney beans, rinsed and drained
• 1 15.25-ounce can no-salt-added whole-kernel corn, rinsed and drained
• 1 14.5-ounce can no-salt-added diced tomatoes, undrained
• 2 to 3 teaspoons salt-free Cajun or Creole seasoning blend
• 1 8.8-ounce pouch brown rice

OR

• 1 cup uncooked instant brown rice

Directions

Put broth, gumbo-mix vegetables, chicken, beans, corn, tomatoes with liquid, and seasoning blend in a large pot.

 

Bring to a boil over high heat. Reduce heat to medium. Simmer, covered, for 15 minutes.

 

Meanwhile, prepare rice using package directions, omitting salt and margarine. Put rice into bowls. Ladle gumbo over rice. Serve immediately.

 

Makes 4 servings.

 

Nutritional information (per serving): 432 calories, 5.0 g fat, 63 mg cholesterol, 557 mg sodium, 64 g total carbohydrates, 10 g sugars, 34 g protein

 

Aurora BayCare Cardiology specialists and providers see patients in Green Bay, Kaukauna, Marinette, Shawano, Two Rivers and Sturgeon Bay. To request an appointment, call 920-288-8300 (Green Bay, Kaukauna, Shawano and Sturgeon Bay), 715-735-8067 (Marinette), 920-793-6550 (Two Rivers), or do so online.

 

Photos: American Heart Association