Breakfast: Oats and Fruit Smoothie with Almonds
Why it helps the heart: Almonds contain the good fats that help reduce the risk of heart disease.
Ingredients
- 1 cup fresh or frozen strawberries
- 1/2 medium banana
- 3 ounces low-fat vanilla yogurt
- 1/4 cup raw almonds
- 1/2 cup rolled oats
- 1 tsp maple syrup
Servings
Two
Directions
Add all the ingredients to your blender slowly, and gradually increase the speed to high.
Lunch: Hearty Bean Burrito Bowl
Why it helps the heart: This recipe gives you the best parts of a burrito without the “carb-heavy tortilla, and subs in brown rice for the usual white.”
Ingredients
- 3 tbsp fresh lime juice
- 2 tbsp olive oil
- 1/2 tsp ground cumin
- Kosher salt and pepper
- 2 cups cooked brown rice
- 1 can black beans
- 1/2 head romaine lettuce
- 1 cup roughly chopped fresh cilantro
- 1 pint grape tomatoes
- 1 avocado
- 1/2 small red onion
- Low-fat sour cream
- Tortilla chips
- Lime wedges
- Hot sauce
Servings
4
Directions
In a small bowl, whisk together lime juice, oil, cumin, and 1/2 teaspoon each salt and pepper. Divide the rice and beans among serving bowls. Top with lettuce, cilantro, tomatoes, and avocado. Sprinkle with the red onion, and serve with sour cream, tortilla chips, lime wedges, and hot sauce, if desired.
Dinner: Healthy Turmeric Chicken Stew
Why it helps the heart: Did you know curcumin, a substance found in turmeric, is good for heart health?
Ingredients
- 2 tbsp olive oil
- 2 skinless, boneless chicken breasts, cubed
- 2 sweet potatoes, cubed
- 1/2 red onion, chopped
- 1 small eggplant, cubed
- 2 cloves garlic, minced
- 1 tbsp minced fresh ginger root
- 2 tsp ground turmeric
- 1/2 cup low-sodium chicken broth
Servings
6
Directions
Heat olive oil in a large skillet over medium-high heat. Add chicken; cook until browned and no longer pink in the center, about 5 minutes. Add sweet potatoes and onion; cook and stir until onion is translucent, 2 to 3 minutes. Add eggplant, garlic, ginger, and turmeric; cook until fragrant, about 1 minute more. Pour in broth and simmer stew until thickened, stirring occasionally, about 20 minutes.
Every meal is important. These recipes will make sure your heart is getting the attention it needs—from breakfast to lunch to dinner.