Heart-Healthy Recipes #1: Vegetable Lo Mein
Heart-Healthy Recipes #1: Vegetable Lo MeinA classic Chinese entree, Vegetable Lo Mein is a noodle dish seasoned with fresh vegetables and spices. By using heart-healthy whole wheat noodles, we reduce the risk of Type 2 Diabetes, heart disease, and stroke.
INGREDIENTS
– 8 oz. whole wheat Spaghetti or Fettuccine
– 1/3 cup vegetable oil
– 2 cups shredded carrots
– 1 onion, chopped
– 1/2 cup chopped green onions (also known as scallions)
– 2 minced garlic cloves
– 1/4 cup sliced red bell peppers
– 1/2 cup sliced celery
– 1/2 teaspoon curry powder
– 1/4 teaspoon cayenne powder
– 2 teaspoons ginger
– 1 tablespoon reduced sodium soy sauce
– 1 tablespoon honey
– 1/3 cup hoisin sauce
– 1 cup vegetable broth
– 1 tablespoon cornstarch
DIRECTIONS
1. Bring a pot of water to a boil on the stove, add pasta and cook until al dente (about 10-12 minutes). Drain water.
2. Heat the vegetable oil over the stove, in a medium pot or saucepan. Add in the carrots, peppers, onion, and garlic. Stir fry until tender, then add in celery and green onions and cook for 1 minute.
3. In a small bowl, combine the cornstarch, vegetable broth, honey, soy sauce, hoisin sauce, and spices. Mix well, and add to vegetables. Cover, and let everything cook for 3 minutes.
4. Add the sauce to the pasta, stir until combined. Serve immediately.
Heart-Healthy Recipes #2: Spicy Quinoa Salad
Quinoa is possibly one of the healthiest foods ever; it’s rich in protein, contains ample amounts of fiber and iron, and helps maintain a healthy weight. Here, we are adding garbanzo beans, which are also high in protein (as well as delicious!).
INGREDIENTS
– 1 cup quinoa (can be found in the health aisle at most grocery stores)
– 2 cups of water
– 2 tablespoons olive oil
– 1/4 freshly ground black pepper
– 6 oz. diced tomatoes
– 1/3 cup freshly squeezed lemon juice
– 14 oz. garbanzo beans
– 2 teaspoons ginger
– 1/3 cup green onions, chopped
– 2 avocadoes, cubed
– Pinch of salt
DIRECTIONS
1. Boil the quinoa, salt, and water to a boil on the stove. Cover and let simmer on Medium heat for 20-25 minutes.
2. Stir together lemon juice, olive oil, diced tomatoes, pepper, and garbanzo beans. When the quinoa is done, sir in the mixture until well mixed. Let chill in the fridge for 1-2 hours.
3. Once the quinoa is cold, take it out of the fridge and mix in the green onions and avocadoes. Be gentle, if you mix too roughly the avocadoes and quinoa will be crushed. Serve immediately.
Heart-Healthy Recipes #3: Low-Cal Lasagna
Believe it or not, but lasagna can actually be healthy! In this recipe, we use vegetables instead of high-fat sausage and ground beef. Vegetables are naturally delicious and are a key part of every healthy diet.
INGREDIENTS
– 6 whole wheat lasagna noodles
– 2 1/2 cups fresh mushrooms, sliced
– 1/4 cup chopped onions
– 1 cup light ricotta cheese
– 1 1/2 teaspoon olive oil
– 2 cups summer squash/zucchini, sliced
– 4 tablespoons finely shredded Parmesan cheese
– 2 teaspoons basil
– 1 teaspoon oregano
– 1 garlic clove, minced
– 1/4 teaspoon black pepper
– 1/4 cup chopped tomatoes
– 2 cups tomato sauce
– 1 1/2 cups shredded skim mozzarella cheese
– 1/4 cup parsley
DIRECTIONS
1. Cook noodles according to the instructions on the package. Drain.
2. Stir mushrooms, squash, olive oil, and the onion in a cooking skillet over medium heat. Let simmer for about 4-7 minutes, then remove from the heat and set aside.
3. Gently mix together the ricotta cheese, Parmesan cheese, parsley, and pepper.
4. Place three of your lasagna noodles in the bottom of a regular baking dish (2 quarts is perfect). Spoon half of the ricotta cheese mixture on top. Add a layer of half of the vegetables and half the tomato sauce. Repeat with the remaining ingredients.
5. Bake at 375 degrees Fahrenheit for 30 minutes. Take it out, and top with remaining mozzarella cheese. Bake for 5 more minutes, and let stand for 10 before serving.
Heart-Healthy Recipes #4: Oatmeal with a twist!
Oatmeal has a bad reputation for being bland and boring. But this recipe banishes the bland and welcomes in exotic flavors and spices. Try with some fruit and honey on top, and you’re sure to love it!
INGREDIENTS
– 3 1/2 cups low-fat soy milk
– 1/2 teaspoon salt
– 2 cups regular rolled oats
– 1/4 cup honey
– 1/4 cup dried cranberries
– 1/4 cup dried blueberries
– 1/3 cup sweetened coconut flakes
– 1/3 cup chopped walnuts
– 1 teaspoon cinnamon
– 1/2 teaspoon nutmeg
DIRECTIONS
1. Bring the milk and salt to a boil on the stove, then add in the oats, honey, dried cranberries, and dried blueberries. Reduce the heat to medium, and let simmer for 4-6 minutes.
2. Add in the coconut and walnut, and let it stand until it reaches the desired thickness. Then remove from heat, and stir in the cinnamon and nutmeg. Serve immediately.
Heart-Healthy Recipes #5: Tilapia Parmesan
Fish are full of great omega-3s that help maintain a healthy heart. Tilapia is one of the best fish you can eat, because of it’s lean protein and has a high percentage of omega-3.
INGREDIENTS
– 1/2 cup Parmesan cheese
– 1 lemon, sliced
– 1/2 teaspoon thyme
– 1/4 teaspoon oregano
– 1/4 cup margarine, softened
– 1/2 teaspoon dried basil
– 1/4 teaspoon fresh ground black pepper
– 1/8 teaspoon onion powder
– 1/4 teaspoon celery salt
– 2 pounds tilapia filets
DIRECTIONS
1. Beforehand, preheat the oven’s broiler and line broiling pan with aluminum foil.
2. Mix Parmesan cheese and margarine together, then add thyme, oregano, basil, pepper, onion powder and celery salt. Stir well.
3. Lay filets in a single layer on prepared pan. Begin broiling a few inches from the heat for 3 minutes. Flip fillets, and broil for 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side. Broil an additional 2 minutes. Allow to cool before serving.
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