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3 Recipes for Heart Health

Looking for a dinner that will satisfy your taste buds even as it helps your heart? Try putting the following recipes—including a salad, a side and an entree—on the same cardio-friendly menu.

Awesome Apple Chia Salad

This healthy take on coleslaw features three superfoods. Apples contain not only soluble fiber but also healthful polyphenols; chia seeds also provide fiber in addition to protein, healthy fats and crucial minerals; and broccoli provides a wealth of phytonutrients.

1–2 Granny Smith apples (enough to make 1/2 cup when chopped)

1–2 Gala apples (enough to make 1/2 cup)

2/3 cup shredded broccoli slaw*

1/2 cup sliced carrot

2 tbsp nonfat sour cream

1 tsp dry chia seeds

1 tbsp frozen apple juice concentrate (thawed)

1 tsp lemon juice

1 tsp sugar or 1/2 tsp stevia

1. Chop the apples into bite-sized pieces. Place the apple pieces, broccoli slaw and carrot slices in a large bowl.
2. In a small bowl, combine the remaining ingredients. Stir or whisk to thoroughly mix, then pour over the contents of the large bowl. Stir to coat all the pieces thoroughly. Stir again and the seeds will cling to the dressing and begin to gel.

    *Broccoli slaw is available bagged in the produce section. If you can’t find it, substitute 1/3 cup each shredded red and green cabbage.

    Yields 6 servings

    Source: reprinted from The Chia Seed Cookbook by MySeeds Chia Test Kitchen (Skyhorse Publishing)

    Tomato-Brown Rice Pilaf

    The garlic in this recipe is famous for its healthy reputation, as is the fiber found in brown rice.

    1 tbsp olive oil

    1 tsp dried oregano

    1/2 cup chopped onion

    3 cloves garlic, chopped

    1 cup brown basmati rice, rinsed and drained

    1 cup coarsely chopped fresh tomato

    3 cups chicken broth*

    1/2 tsp salt

    1/2 tsp freshly ground black pepper

    * For sodium-restricted diets: Use low-sodium or sodium-free broth, eliminate the added salt and increase the oregano by 1/4 tsp.

    1. Heat oil, oregano, onion and garlic in a skillet over medium heat and cook, uncovered, stirring until the edges on the onion begin to brown. Add rice and tomato; stir until rice is covered with onion mixture.
    2. Add broth, raise heat to high and stir a few times more. When the liquid begins to boil, reduce heat to a simmer and cover. Cook undisturbed for 45 minutes or until all the liquid has been absorbed. Sprinkle with salt and pepper. Fluff with a fork before serving.

      Yields 4 servings

      Source: reprinted with permission from The Too Many Tomatoes Cookbook by Brian Yarvin (The Countryman Press)

      Cherry-Stuffed Grilled Chicken

      The cherries are the nutritional stars of this recipe, rich in healthful plant compounds and offering copper, manganese and potassium as well as vitamin C.

      1 1/2 cups pitted and coarsely chopped sweet cherries

      1/4 cup chopped onion

      1 tsp chopped fresh sage

      1/2 tsp salt

      1/2 tsp chopped fresh thyme

      4 skinless chicken breast halves (4–6 oz each)

      3 tbsp olive oil

      2 tbsp white wine vinegar

      1 1/2 tsp garlic salt

      1/2 tsp coarsely ground pepper

      1. Combine cherries, onion, sage, salt and thyme; mix well.
      2. Cut a pocket on the thicker side of each chicken breast; sprinkle lightly with salt if desired. Stuff 1/4 of cherry mixture into each pocket; close openings with metal skewers or wooden picks.
      3. Combine oil, vinegar, garlic salt and pepper; mix well. Marinate stuffed chicken breasts 1/2 hour in refrigerator.
      4. Broil or grill chicken breasts, brushing with marinade within first 3 minutes, until fully cooked and juices run clear when sliced.

        Yields 4 servings

        Source: reprinted with permission from Northwest Cherry Growers

         

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        **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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