Your Health Tamar Raucher | one year ago

Eat Heart Smart with 4 Healthy Recipes

Looking to add some heart-healthy recipes to your collection? Carolinas HealthCare System dietitian Tricia Azra, RD, LDN, shares four tasty recipes featuring fresh, good-for-your-heart foods.

A healthy heart lets you stay focused on doing what you love. Learn how Sanger Heart & Vascular Institute can help you keep your heart healthy.   

Fish Tacos

Full of healthy fats, fish packs a great punch for heart health. Studies suggest that people who eat fish regularly (once or twice a week) are less likely to have heart disease. Aim to eat a variety of fish and seafood, including an ample dose of oily fish like salmon. Makes 6 servings Ingredients
  • 1 pound fresh or frozen tilapia
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt & 1/4 teaspoon ground black pepper
  • 6 fat-free flour tortillas (or corn tortillas for a GF option)
  • 1 cup fresh chopped tomatoes, onions, corn and cucumber mixture
Directions
  • Thaw fish, if frozen. Transfer fish to a cutting board and cut into 1-inch pieces.
  • In a large bowl, whisk together lemon juice, oil, chili powder, cumin, salt and pepper, and then stir in the fish to coat with marinade.
  • Remove fish and arrange in a 2-quart square baking dish. Pre-heat oven to 425 degrees and bake for 15 minutes, then broil for 2-3 minutes.
  • Stack tortillas and wrap in foil, then warm 5 minutes in oven.
  • Serve fish in warmed tortillas topped with fresh tomatoes, onions and cucumbers. Garnish with pineapple salsa.
 

Asparagus-Zucchini Frittata

Low in calories and fat, and loaded with vitamins, minerals and fiber, vegetables are a no-brainer for heart health. The potassium packed in zucchini helps control blood pressure, while the high levels of vitamin B6 in asparagus help lower amounts of an amino acid that’s been linked to heart disease. Makes 8 servings Ingredients
  • Nonstick cooking spray
  • 12 ounces fresh asparagus, cut into 1 inch pieces
  • 1/2 of a small zucchini, halved lengthwise and cut into 1/4-inch-thick slices (about 1/2 cup)
  • 1/2 cup chopped onion and tomato mixture
  • 2 cups refrigerated egg product, or 12 egg whites
  • 1/2 cup fat-free milk
  • 1 tablespoon cut fresh basil leaves
  • 3/4 teaspoon salt
  • 1/4 - 1/2 teaspoon ground black pepper
  • 2 tablespoons all-purpose flour (or GF flour)
  • 1/2 cup Parmesan cheese
Directions
  • Pre-heat oven to 350 degrees. Coat a 2-quart baking dish with nonstick cooking spray.
  • In a large saucepan, bring 1 inch water to a boil. Add asparagus, zucchini, onion and tomatoes. Bring back to a boil; then reduce heat slightly. Cover and boil about 5 minutes or until crisp-tender.
  • Spread vegetable mixture evenly in baking dish. Sprinkle with half of the parmesan cheese.
  • In a large bowl, whisk together egg product, milk, snipped basil, salt, flour and black pepper until well mixed. Pour over vegetables in baking dish.
  • Bake uncovered, approximately 35 minutes, or until slightly puffed. Sprinkle with remaining Parmesan cheese. Let stand for 10 minutes before serving. If desired, garnish individual servings with basil leaves.
 

Berry Banana Flax Smoothie

Bursting with disease-fighting antioxidants, blueberries are one of the tastiest and best-known heart-healthy foods around.  And flaxseeds provide a boost of omega-3 fatty acids, which have been shown to reduce the risk of an irregular heartbeat and slow the buildup of plaque in your arteries. Makes 2 servings Ingredients
  • 1/2 cup vanilla nonfat Greek yogurt
  • 1/2 orange juice
  • 1/2 banana
  • 1/2 blueberries
  • 2oz of spinach leaves
  • 1 tablespoon of ground flaxseeds
  • 5 ice cubes
Directions
  • Place all ingredients in blender and blend for 2 minutes to ensure ingredients are properly mixed.
 

Dark Chocolate Dipped Apples

Dark chocolate not only tastes great, it’s a true heart-health powerhouse. Studies show the compounds in cocoa naturally lower your blood pressure, help prevent blood clots, keep bad cholesterol at bay, and reduce your risk of heart disease. Makes 6 servings Ingredients
  • 6 medium apples (Gala, Fuji, Granny Smith)
  • 6 wooden sticks
  • 1/3 cup sliced almonds or chopped peanuts
  • 1/3 cup chopped dried cranberries
  • 4 ounces dark chocolate, chopped
  • 1 cup semisweet chocolate chips
  • 1/2 teaspoon ground cinnamon
Directions
  • Wash and dry apples. Insert one wooden stick into the stem end of each apple. Set aside.
  • Place nuts and cranberries in a deep bowl; set aside.
  • In a heavy small saucepan, melt bittersweet chocolate, semisweet chocolate and cinnamon over low heat until melted, stirring constantly. Remove from heat.
  • Dip the bottom half of each apple into the chocolate, using a spoon to spread the mixture evenly over apple. Immediately dip apples into almonds and dried cranberries.
  • Place apples, nut side down, on waxed paper for 30 minutes.