Thursday, February 16, 2023
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.
Here’s a simple shake that’s full of nutrients.
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
Here’s a delicious breakfast recipe from Texas.
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
Kids will love this simple recipe. They might even want to help make it.
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
This is a lighter but still hearty version of a Southern favorite.
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