Heart Healthy Recipes

February 12, 2020

 

As Heart Health month continues, the NARMC dietitians have gathered two recipes to share. When looking for heart-healthy foods, one should plan to eat nutrient-rich foods, including fruits, vegetables, whole grains, lean poultry and fish.

When looking for a heart-healthy entrée, the NARMC dietitians recommend sweet potato nachos.

 

 

“Fiber is a key component to a heart healthy diet,” Debi Arnold, MS, RD, LD, said. “Women should aim for 21 to 25 grams of fiber per day, while the goal for men is 25 to 38 grams. Sweet potatoes and black beans are two great sources of fiber found within this recipe. For an extra fiber boost, keep the peel on the potato.”

 

 

Sweet Potato Nachos Recipe

 

Ingredients (Servings: 6)  

  • 3 medium sweet potatoes (about 2 pounds), makes about 6 cups of rounds

  • 1 Tbsp. olive oil

  • 1 tsp. chili powder

  • 1 tsp. garlic powder

  • 1 1/2 tsp. paprika

  • 1/3 cup black beans (drained, rinsed)

  • 1/3 cup reduced-fat, shredded cheddar cheese

  • 1/3 cup chopped tomato (1 plum tomato)

OR

  • 1/3 cup no-salt-added, canned, diced tomatoes (drained, rinsed)

  • 1/3 cup chopped avocado

 

Directions

  1. Preheat the oven to 425°F. Cover the baking pans with foil and coat with nonstick cooking spray.

  2. Peel and slice the sweet potatoes thinly (about quarter-inch rounds). In a bowl, toss the rounds with olive oil, chili powder, garlic powder and paprika. Spread evenly on prepared pan (might need two pans). Bake for 10 minutes and use a spatula to flip the sweet potato rounds. Bake for another 5-10 minutes or until crisp.

  3. Remove the pan from the oven and sprinkle beans and cheese over the sweet potatoes. Return to oven until cheese melts, about 2 minutes. Sprinkle with tomato and avocado. Serve.

 

The apple and pear dessert recipe below can satisfy a desire for something sweet and fits perfectly into a heart healthy eating pattern.

 

Apple and Pear dessert Recipe

 

 

Ingredients

Servings  4  Serving Size  1 apple / pear

  • 4 small apples or pears 

  • 1/4 cup unsalted, unoiled almonds

  • 2 tablespoons dried cranberries or raisins (no-sugar-added)

  • 1/2 teaspoon cinnamon

  • 2 teaspoon honey

 

Directions

  1. Preheat oven to 400° F.

  2. Cut ½ inch off the top of the apples, save the tops.

  3. Using a spoon or paring knife, core out the apples, leaving a bottom/base intact.

  4. Chop almonds.

  5. In a small bowl, combine almonds, cranberries and cinnamon – stir gently. Drizzle in honey and stir until almonds and cranberries are coated.

  6. Spoon almond mixture into apples and replace tops. Fill a small baking dish with ¼ inch of water, place apples in dish and cover loosely tented foil. Bake 30 minutes. Remove foil and bake an additional 15 minutes until apples are tender and lightly golden.

“This recipe is high in fiber and contains mostly monounsaturated fats, which are the heart healthy fats,” Miranda Cornett, MS, said. “Monounsatured fats help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke.”

 

Taking the steps to ensure you are eating healthy and delicious meals is critical to your well-being.

 

We hope you enjoy these heart-healthy recipes!

 

Reference: Both recipes are from the American Heart Association, heart.org.

 

 

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