Heart Healthy & Yummy!

February is American Heart Month and so ironically we are celebrating with FOOD! And yes there are lots of tasty heart healthy options out there. We are highlighting four options for you to cook-up and tryout this month for a tasty breakfast, lunch, dinner, and dessert.  Each meal has ingredients that are good for your heart and are all easy to make!  All these recipes and links can also be found on our website this month and with links on our Facebook page along with great information about cardiovascular health as recommended by our providers. Check it out at: www.pchd.net. We hope you will give them a try…your tummy and heart will thank you!

First, it’s important to start the day off right with a good breakfast for your ticker. For some great heart healthy options, check-out one of my favorite recipe sites- Taste of Home.  There is a whole list of heart-healthy breakfast selections there to get your day going from healthy egg options to fast and easy fruit-yogurt combinations. But this one looks too good not to try- Carrot Cake Oatmeal! I mean “cake” at breakfast always sounds like a good idea, but this one is even better because you can cook it overnight and it packs a punch of oats with lots of fiber to reduce bad cholesterol, and carrots that are filled with vitamin A and antioxidants that your heart will love.

Second, try the heart healthy, belly-warming lunch option of the Thai Chicken Soup from the American Heart Association. This slow cooker option with precut ingredients makes it easy to put together in the morning and enjoy for lunch or dinner. Check-out the American Heart Association’s website for a list of lots of other heart healthy recipes and information.

For dinner, it’s time for some fish that will pack-in the healthy omega-3 fatty acids that are great for anti-clotting effects to keep your blood flowing. There are lots of great fish recipes on Pinterest or in your recipe books, but it’s important to select a non-fried option without heavy sauces. One of my absolute favorites is a good Blackened Salmon with Mango Salsa. I love this option for dinner and its great wrapped-up for tacos too. This is an easy version from the website Joy in Every Season that uses a shortcut for the salsa, mangos with antioxidants, and avocados for a healthy oil option!

Lastly, you can still enjoy a little treat & be good to your heart! Look for dessert options that are loaded with fruit or experiment with some healthier baking substitutes like applesauce, avocados, almond milk or yogurt that are great for baking and still taste good. Since Valentine’s Day is coming up, how about sharing these tasty and healthy Fudge-Berry Cupcakes from Eating Well.com to keep you and your sweetheart together longer. The chocolate and coffee contain key antioxidants and polyphenols that help improve blood flow and reduce the risk of type 2 diabetes.

 

Here are the links to each of the highlighted recipes…have fun!

Breakfast: Carrot Cake Oatmeal  

https://www.tasteofhome.com/recipes/carrot-cake-oatmeal/

Lunch: Thai Chicken Soup

https://recipes.heart.org/en/recipes/slow-cooker-thai-chicken-soup 

Dinner: Blackened Salmon with Mango-Avocado Salsa 

https://www.joyineveryseason.com/main-dishes/blackened-salmon-wavocado-mango-salsa/ 

Dessert: Fudge-Berry Cupcake

http://www.eatingwell.com/recipe/263581/fudge-berry-cupcakes/

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