Five Recipes For Heart Health

Nearly half of U.S. adults have some type of cardiovascular disease, and heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by this disease. These statistics reinforce the importance of taking care of your heart for a healthier you.

The good news? Nearly 80 percent of cardiac and stroke events are preventable with education, awareness, and action! By taking simple steps and engaging in healthy behaviors, we can have a long-term positive impact.

In addition to exercising regularly, not smoking, and keeping blood pressure, cholesterol and blood sugar within a healthy range, being mindful of your food intake is good habit to put into practice with positive hearth health benefits.

We understand implementing and sticking to a healthy diet can be challenging and often overwhelming. But it doesn’t need to be. Fruits and vegetables high in antioxidants and fiber are great additions to your plate – and your heart will thank you.

To help you establish heart-healthy habits, here are five nutritional recipes from our Lifestyle Medicine team in support of American Heart Month.

To Snack

Directions

1. Preheat oven to 250F. Lightly spray two baking sheets with the cooking spray.
2. Wash and thoroughly dry the kale. You are baking it at a low temperature to remove the moisture and make the kale crisp, so be sure its dried well!
3. Remove the leaves and tear into smaller pieces.
4. Place the dry leaves on the baking sheets and bake for about 30 minutes, turning and moving the pieces around so they crisp evenly. Keep a close eye on the chips as you want them crisp but not burnt.
5. Sprinkle with garlic powder or a little cayenne pepper if desired for extra flavor.

Tip: Leave the cooked kale out overnight to further dry or take it out of the oven until the oven cools and then return to dry overnight with the oven turned off. It is important not to put the hot kale into a sealed container as it will regain moisture and loose crispness.

Purchasing and Storing Kale

When you purchase kale, look for dark green leaves that are not wilted, yellow or brown. Smaller leaves have a much milder taste than large leaves, which tend to be bitter. To store kale, place in a plastic bag removing the air before sealing and place in the refrigerator for up to five days.

Directions:

1. Heat oven to 350F.
2. Rinse chickpeas and drain to avoid excess moisture.
3. Spray a baking sheet with olive oil spray and spread the chickpeas out for baking.
4. Combine the seasonings in a small bowl and stir to blend flavors. Sprinkle the combined seasonings onto the chickpeas.
5. Bake for 15 minutes. Shake the pan every 5-7 minutes while baking to roast evenly. Be mindful of burning – chickpeas are small and cook fast!

A Hearty Meal

Directions

1. Add olive oil to a large soup pot set over medium-high heat. Immediately add the garlic, onions, potatoes, celery, turnips, bell pepper, carrots, and all dry spices. Stir constantly for 2-3 minutes to combine and sauté.
2. Add the broth, mushrooms, and barley, and bring the soup up to a boil.
3. Reduce the heat to a simmer (low) and cover the pot with a lid. Stir the soup occasionally and cook for 35-40 minutes, or until the barley is tender.
4. Divide the soup into bowls, and finish with fresh chopped parsley. Serve immediately.

Treat Your Heart

Directions

1. In a medium bowl, toss together the almonds and the dried fruit.
2. Line a baking sheet with waxed or parchment paper.
3. Melt the chocolate in the microwave on low power until melted, but not thick. It may take 1-2 minutes depending on the power of the microwave. Or use a double boiler to melt the chocolate.
4. Stir in the fruit, nuts and cinnamon. Add espresso powder if desired.
5. For clusters, place a teaspoon of the mixture onto the lined baking sheet. Or pour the mixture onto the lined baking pan and spread evenly.
6. Refrigerate until firm and store in air tight container in the refrigerator.

Directions

1. Place dates in a food processor fitted with a metal blade. Pulse dates several times to make a paste.
2. Add cocoa powder, 2 Tbps. warm water, vanilla, and salt. To make Mexican Truffles, add cinnamon and cayenne. Pulse until mixture is smooth and forms a ball. If the mixture needs a little more moisture to come together, add 1-2 more teaspoons of water.
3. Remove chocolate mixture from processor and transfer to a bowl.
4. Put 1/4 cup cocoa powder in a shallow bowl.
5. Using 1 Tbps. of truffle mixture for each ball, shape balls between the palms of your hands.
6. Place truffles on a plate. If mixture seems sticky, refrigerate until well chilled before rolling.
7. Roll each ball in cocoa powder after shaping and return to plate. Cover and refrigerate until serving.