These delicious recipes will get you through the day – and your heart will thank you. Ingredients listed in bold type have been proven to be especially good for your heart.
Heart Healthy Granola
3 c. rolled oats
½ c. rolled wheat or wheat flakes
½ c. rolled rye or rye flakes
½ c. rolled barley or barley flakes
½ c. oat bran
½ c. flaxseed
1 t. cinnamon
1 c. walnuts, chopped
½ c. honey
Zest and juice from two oranges
1 c. chopped dark chocolate
Preheat oven to 325º. Line two baking sheets with parchment paper. In a large bowl, combine first seven ingredients and stir well. Stir in walnuts. In small bowl combine honey, orange juice and zest. Pour honey-orange mixture over dry ingredients and use a rubber spatula to combine well. Divide evenly onto baking sheets. Bake until grains and nuts are toasted, about 40 minutes, stirring every 10 minutes. Let granola cool completely. Toss cooled granola with chopped dark chocolate and seal in an air-tight container.
2 T. extra virgin olive oil
2 c. chopped onion
2 T. tomato paste
¼ c. chopped parsley
4 garlic cloves, minced
3 carrots, chopped
1 c. diced celery
Salt or cracked pepper
1 c. French lentils
Aromatics: 2 bay leaves,
8 parsley branches,
6 thyme sprigs
9 c. water or vegetable stock
Soy sauce to taste
1 bunch greens – chard,
spinach, broccoli rabe
2 cups cooked small pasta
Grated Parmesan cheese to
Cook the onions in a wide soup pot with the olive oil
until lightly browned, about 10 minutes. Add the
tomato paste, parsley, garlic, vegetables and 2 t. salt
and cook 3 minutes more. Add lentils, aromatics, and
water and bring to a boil. Lower the heat and simmer
partially covered for 30 minutes. Add salt, pepper and
soy sauce to taste. Remove the aromatics and add the
greens. Cook pasta separately and add to soup. Serve
with a drizzle of olive oil and Parmesan.
Blueberry Breakfast Smoothie
½ banana, sliced and frozen
1 c. blueberries, frozen
½ c. fresh orange juice (about 1 navel orange)
1 T. flaxseed meal
3 T. plain yogurt
1 t. honey
Place all ingredients in a food processor or blender. Blend until the smoothie has reached
your desired consistency. If necessary, add more yogurt or juice and continue to blend. Taste for sweetness and add more honey (if not sweet enough) or yogurt (if too sweet).
Sesame Ginger Quinoa Salad
1 c. quinoa
2 c. water
2 c. spinach or chard, chopped (or use your favorite greens)
1 carrot, diced
1 small yellow onion (optional)
1-2 T. olive oil
1 c. chopped toasted almonds
½ c. Annie’s Organic Sesame Ginger Vinaigrette
Place quinoa in a fine sieve and rinse well under cold
running water. In a pot, bring the water to a boil and add
the quinoa and stir. Cover and simmer for 15 minutes.
In a large saucepan, heat olive oil over medium-high heat
and sauté veggies for 3-5 min.
Remove from heat and fold in quinoa and dressing.
Caribbean Black Beans
1 ½ c. chopped onions
3 garlic cloves, minced or pressed
2 T. olive oil
1 T. grated ginger
1 t. fresh thyme
½ t. allspice
4 ½ c. drained cooked black beans (3 16-oz. cans)
¾ c. orange juice
sea salt and freshly ground black pepper
Sauté the onions and garlic in oil for about 5, minutes, until the onions begin to soften. Add the ginger, thyme, and allspice and sauté, stirring often to
prevent sticking, until the onions are very soft, for about 5 minutes more.
Stir in the beans and orange juice and cook on low heat for about 15 minutes, stirring occasionally, until the mixture thickens slightly.
Mash a few of the beans with the back of a spoon for a thicker consistency. Add salt and pepper to taste.
Winter Salad with Oranges and Walnuts Salad
8-10 c. arugula or winter greens, about ½ pound
2 T. grated orange zest
1 orange, peeled and cut into bite-size pieces
cup walnut halves
¼ c. Extra Virgin Olive Oil
2 T. Organic Balsamic Vinegar
3 T. orange juice, freshly squeezed
1 large clove garlic, chopped
pinch of cayenne pepper
salt and pepper to taste
Pick off only the thick stems from the arugula,
leaving the tender, thin stems. Rinse well in the sink
or a salad spinner until free of sand.
Make the dressing. Measure the olive oil,
balsamic vinegar, and orange juice into a blender.
Add the garlic, cayenne, salt and pepper. Cover and
blend on high speed for 5-7 seconds until the
dressing is creamy looking. Taste and adjust
Place the arugula into a salad bowl. Scatter the
orange zest, orange pieces, and walnuts over the top.
Pour the dressing evenly over the salad. Toss the
salad to coat evenly. Serve immediately.
|Herb-Crusted Salmon with Spinach Salad
3 slices bread
1 c. fresh parsley
2 T. olive oil
Coarse salt and ground pepper
2 T. Dijon mustard
4 skinless salmon fillets (6 ounces each)
3 T. fresh lemon juice
5 ounces baby spinach
½ medium red onion, thinly sliced
1. Preheat oven to 450º. Line a baking sheet with foil;
set aside. In a food processor, combine bread, parsley,
and 1 tablespoon oil; season with salt and pepper.
Pulse until coarse crumbs form.
2. Place salmon on prepared sheet; season with salt
and pepper. Spread top of fillets with Dijon; top with
crumb mixture, pressing gently to adhere. Roast until
salmon is opaque throughout, 11-13 minutes.
3. Meanwhile, in a large bowl, combine lemon juice
and remaining tablespoon oil; season with salt and
pepper. Add spinach and onion; toss to combine.
Serve salmon with spinach salad.
|Roasted Broccoli with Garlic
1 large head broccoli (about 1 ¾ pounds)
3 T. extra virgin olive oil
½ t. table salt
3 cloves garlic, chopped
Ground black pepper
Separate broccoli florets from stalks; remove outer
peel from stalk. Cut stalk into ½ inch thick lengths.
Cut florets into wedges 3-4 inches in diameter.
Place broccoli in large bowl; drizzle with oil and toss
well until evenly coated.
Sprinkle with salt, garlic and pepper to taste.
Roast on baking sheet at 450° for 10 – 15 minutes, or
until stalks are tender and florets lightly browned.
½ c. grated Parmesan cheese
1 t. paprika
Coarse salt and ground pepper
All-purpose flour, for rolling
1 sheet Du Fours puff pastry, thawed
1 large egg, beaten
In a bowl, mix cheese and paprika: season with salt and pepper. On a floured surface, roll out pastry to 10-14 inches. Brush with egg. Sprinkle with cheese mixture; using a rolling pin, roll mixture into pastry. Roll up pastry, starting from short end. Refrigerate until firm, about 25 minutes. Preheat oven to 400 degrees. Cut roll into 3/8-inch-thick slices. Place on a rimmed baking sheet; bake until golden, 20 to 25 minutes. Cool 5 minutes on sheet; transfer to a rack to cool completely.
Spinach Yogurt Dip
1 pound spinach
¼ c. lemon juice
2 T. olive oil
1 c. plain Straus yogurt
½ t. ground cumin, toasted
Wash the spinach and remove the stalks. Steam the leaves just until wilted, about 1 minute. Drain well and let cool to room temperature. Puree the spinach with the remaining ingredients in a blender or food processor. Adjust the salt. Serve with warm pita wedges or with crudité.