Get Cooking with These Heart Healthy Recipes
Updated: Sep 14, 2021
If you missed LiveWell Placement's blog last week, we provided some reasons to eat healthier and do your heart a favor. We also included two easy and nutritious meals to try that take 25 minutes or less to prepare. If you didn’t take it to “heart” last week (pardon the pun), we’re going to give it one more good old-fashioned college try by tempting you with two more delicious recipes. But first, take this brief quiz and see how well you do. Click on the hyperlink in each question to get the answer.
Which country in the world has the highest life expectancy? A. Switzerland B. Japan C. United States D. Hong Kong, China
What percentage of the population in the U.S. has diabetes? A. 2.5% B. 5% C. 10.5% D. 25%
Which country has the highest obesity rates in the world? A. Italy B. Mexico C. Canada D. United States
What percentage of people with diabetes will die from some sort of heart-related illness? A. 25% B. 40% C. 55% D. 65%
Which country in the world is the healthiest? A. Spain B. United States C. Japan D. Denmark
Did any of the answers surprise you? Did they make you realize why switching to a healthier diet is so important? Now, some of you may be on board with the concept but you’re thinking that it’s going to take more time, or the food is going to be less than appealing. However, we have two recipes below that are not only delicious but have been validated by The American Heart Association as being good for your heart. So, no more excuses, let’s get cookin’!
2 small tomatoes (diced)
16 oz. canned, no-salt-added, diced tomatoes (drained, rinsed)
1 clove fresh, minced garlic
1 tsp. jarred, minced garlic
1 green onion (chopped, (green part only))
8 oz. canned, low-sodium white beans (such as Cannellini beans), drained, rinsed
2 Tbsp. fresh basil (chopped)
1 tsp. dried basil
1 Tbsp. balsamic vinegar
2 tsp. extra virgin olive oil
1/8 tsp. black pepper (to taste)
1/4 cup low-moisture, part-skim, shredded mozzarella
4 cups mixed greens or arugula
Combine all ingredients except salad greens and marinate 5-10 minutes.
Toss with salad greens. Serve chilled.
2 tablespoon low-sodium soy sauce
1 tablespoon water
1 Tbsp. dry sherry or balsamic vinegar
1 tablespoon sesame oil
1 teaspoon white vinegar
1/2 teaspoon no-calorie sweetener (approx. 2 packets)
1 teaspoon fresh minced garlic (1 large clove)
1 teaspoon fresh, minced ginger (about a 2-inch piece)
4 (6-ounce) wild salmon fillets, skin removed
1 head cauliflower (roughly chopped)
1/2 white onion, peeled and roughly chopped
1 teaspoon canola oil
1/8 teaspoon salt
1 cup chopped, fresh cilantro leaves
1 teaspoon sesame seeds
2 scallions (finely chopped)
In a heatproof 8-inch by 8-inch baking pan, add the marinade ingredients: soy sauce, water, sherry, sesame oil, white vinegar, Splenda, garlic, and ginger. Use a fork to gently combine ingredients. Add salmon fillets on their side. Cover with foil and marinate in the refrigerator at least 1 hour and up to 24 hours.
When ready to cook the salmon, remove the fish from the fridge and preheat oven to 450 degrees F.
Meanwhile, trim and discard the leaves from the cauliflower. Roughly chop the cauliflower florets and the peeled onion. Add to the bowl of a food processor in batches, pulsing until the mixture resembles couscous. (The key to getting the correct consistency is to not overload the food processor.) Transfer mixture to a medium bowl until all the cauliflower rice has been made.
Place the baking pan with the salmon in the preheated oven and bake until salmon is almost fully cooked, about 10 to 12 minutes, depending on thickness. Increase the heat to broil (or turn on broiler) and broil the salmon another 2 to 4 minutes to brown. Fish is done when easily flaked with a fork.
Meanwhile, warm canola oil in a large nonstick pan over medium-high heat. Add cauliflower. Season with salt and, stirring frequently, cook until cauliflower mixture is tender, about 5 to 6 minutes. Remove from heat and stir in cilantro. Transfer cauliflower to a platter.
Use a spatula to transfer the salmon fillets onto cauliflower. Pour teriyaki sauce from the pan over the salmon. Garnish salmon with sesame seeds and scallions. Serve.
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