Super Foods For Healthy Hearts
When February rolls around, our thoughts immediately turn to hearts. Chocolate hearts, diamond hearts, candy hearts, heart-shaped pizza, and heart-bedazzled gifts. But to fully enjoy these things for the long haul, we should be considering our own hearts.
Turmeric-Soaked Chickpeas with Garlic Tahini
This recipe makes more chickpeas than you will need, but you will want to use the excess over and over in soups, salads and to make a flavorful hummus.
1 pound dried
1 tablespoon dried turmeric powder
6 cups water
¼ cup tahini
2 cloves garlic, peeled and crushed into a paste
Big squeeze of fresh lemon juice
5 tablespoons water, or more
1 bunch of broccoli, trimmed
1 bunch of chives, minced
¼ cup toasted
4-5 big handfuls of arugula
1-2 tablespoons extra virgin olive oil
1. Rinse the dried chickpeas thoroughly. Combine in a large bowl with the turmeric powder and water. Soak six hours or overnight. Transfer everything, including the soaking water, to a thick-bottomed pot. Add extra water if needed to cover the chickpeas by an inch. Bring to a boil, and then dial back the heat to simmer until the chickpeas have cooked through — 40-60 minutes. If there’s extra liquid, go ahead and drain it. Season with salt to taste.
2. Whisk the tahini, garlic, lemon, and water together in a small bowl. Keep whisking until the mixture thickens. Set aside. Bring a medium saucepan of water to a boil, salt well, and cook the broccoli until it brightens and becomes a bit tender, just a minute or two. Drain.
3. In a large bowl, gently toss the broccoli, chives, pinenuts, and arugula with the olive oil. Season with salt, to taste. Slather the tahini mixture across a large platter and serve the chickpea and broccoli mixture on top of it.
— Adapted from 101cookbooks.Com
JOHN CLANTON Slow-Roasted Salmon with Fennel, Citrus and Chiles
Serves 4 to 6
Don’t bother trying to divide this fillet into tidy portions. Instead, use a spoon to break it into perfectly imperfect pieces. Also, feel free to try this with cod, halibut or other thick, firm fish.
1 medium fennel bulb, thinly sliced
1 blood or navel orange, very thinly sliced, seeds removed
1 Meyer or regular lemon, very thinly sliced, seeds removed
1 red Fresno chile or jalapeño, with seeds, thinly sliced
4 sprigs dill, plus more for serving
Kosher salt and coarsely ground black pepper
1 2-pound skinless salmon fillet, preferably center-cut
¾ cup olive oil
Flaky sea salt (such as Maldon)
1. Preheat oven to 275 degrees. Toss fennel, orange slices, lemon slices, chile and dill sprigs in a shallow 3-quart baking dish; season with kosher salt and pepper. Season salmon with kosher salt and place on top of the fennel mixture. Pour oil over.
2. Roast until salmon is just cooked through (the tip of a knife will slide through easily, and flesh will be slightly opaque), 30-40 minutes for medium-rare.
3. Transfer salmon to a platter, breaking it into large pieces as you go. Spoon fennel mixture and oil from baking dish over; discard dill sprigs. Season with sea salt and pepper and top with fresh dill sprigs.
— Adapted from Bon Appetit
John Clanton Kale Pesto with Whole Wheat Pasta
Serves 4 to 6
Kale plays the starring role in this flavor-packed sauce. Serve with whole wheat pasta, spoon over a baked potato or mix into the diced chicken (or tuna) for a healthier take on chicken salad.
1 large bunch Tuscan kale, ribs and stems removed
12 ounces farro pasta or whole wheat pasta
⅓ cup raw pistachios
¼ cup extra-virgin olive oil, plus 2 tablespoons, separated
1 garlic clove
1 ounce Parmesan, finely grated, plus more for serving
Freshly ground black pepper
1. Cook kale leaves in a large pot of boiling salted water until bright green and wilted about 30 seconds. Transfer to a rimmed baking sheet with tongs; keep water boiling. Let kale cool slightly, then wring out excess water with your hands.
2. Cook pasta in a pot of boiling water, stirring occasionally, until al dente.
3. Blend nuts, ¼ cup oil, garlic and ⅓ cup water in a blender or food processor until very smooth.
4. Add kale and 1 ounce Parmesan. Purée, adding water one tablespoon at a time as needed, until smooth. Transfer pesto to a large bowl.
5. Using tongs, transfer pasta to bowl with pesto; add remaining oil and ⅓ cup pasta cooking liquid. Toss, adding more pasta cooking liquid by the tablespoonful if needed, until sauce coats pasta.
6. Divide among bowls; top with more Parmesan and a few grinds of pepper.
— Adapted from Bon Appetit
John Clanton Creamy Roasted Tomato Soup
Tomatoes have two key nutrients that have a big impact on heart health: lycopene and potassium. Some research shows that lycopene may lower LDL, or “bad” cholesterol, and keep blood from clotting, which lowers stroke risk.
6 ripe Roma tomatoes, cored and cut in half
1 red bell pepper, cored and seeded, cut into strips
2 teaspoons olive oil
½ medium onion, small dice
2 carrots, small dice
2 ribs celery, small dice
3-4 garlic cloves, minced
3 tablespoons nutritional yeast
Pinch of red pepper flakes (optional)
1 (15-ounce) can (no salt added) white beans, drained
1 cup no-salt vegetable broth, plus more if needed
1 (6-ounce) can no-salt tomato paste
1 (12-ounce) can low-sodium V8 juice
1 tablespoon Italian herb blend
½ teaspoon black pepper
½ cup plain unsweetened almond yogurt (or plain unsweetened plant-based yogurt)
1. Preheat oven to 400 degrees. Line a sheet pan with foil. Place tomatoes cut side down, along with peppers, on the foil-lined sheet pan. Spritz lightly with cooking spray. Roast until very soft and beginning to blacken in a few places, 20-25 minutes. It may be necessary to broil the vegetables toward the very end to achieve the roasted appearance.
2. Meanwhile, heat olive oil over medium-high heat in a large saucepan or stockpot until shimmering. Add onion and cook until translucent, 2 to 3 minutes. Add carrots, celery, and garlic. Sauté until carrots are softened, about 5 minutes.
3. Place roasted vegetables (and all the pan juices), sautéed vegetables, yeast, pepper flakes and beans in the pitcher of a high-powered blender. Blend until very smooth, adding a bit of vegetable stock as needed.
4. Return mixture to saucepan and whisk in tomato paste, V8 juice, herbs, and black pepper. Bring to a simmer, add additional vegetable broth if needed to thin to desired consistency. Stir in yogurt. Heat through but do not boil.
— Adapted from OU Culinary Medicine
John Clanton Edamame Hummus
Makes about 3 cups
Make this as-is or switch up the herbs and spices to your liking — the zippy flavors will reduce the need for added salt. Serve this veggie-heavy dip with crudités, such as carrots, celery or endive leaves as a healthy snack or light meal. For heavier fare, smear over toast before topping with avocado, mix with pasta or cooked spaghetti squash or stir into salads.
¼ cup fresh lemon juice
¼ cup tahini
3 cloves garlic
½ cup chopped
cilantro, basil or other herbs
½ teaspoon ground cumin
¼ teaspoon ground cayenne pepper
2 cups shelled
1. Combine lemon juice, tahini and garlic in the food processor and pulse until smooth.
2. Add herbs, cumin and cayenne and process until smooth, adding water a tablespoon at a time if it is too thick.
3. Add edamame and process until smooth
25 Light Spring Recipes That Make The Most Of This Season’s Produce
Spring is here! Prepare for April showers, budding flowers, and these delicious spring recipes full of the season’s finest vegetables, plus plenty of ideas to add to your Easter dinner spread and your Mother’s Day menu.
From easy spring appetizers to the ultimate mains for an easy Easter feast, these tasty recipes are sure to utilize peas, asparagus, carrots, and all kinds of other fresh veggie goodies. In the mood for a light spring salad? Try our Charred Snap Peas With Creamy Tarragon Dressing as a light and healthy lunch idea or an easy side. If you’re on the hunt for festive Easter recipes, we’ve collected plenty of egg recipes, plus some easy starters to impress your whole family. No matter your plans this season, these (mostly!) healthy spring recipes are sure to impress.
Nutrition Expert Shares Heart-healthy Recipes Using Avocado
1/3 medium avocado:
- 6 grams of good fats
- >75% monounsaturated fats
- 3 grams of dietary fiber
A few recipe ideas:
- Baked avocado fries
- Pumpkin avocado coconut snacks
- Avocado chocolate pudding with crushed almonds and berries
Baked avocado fries
- 1 medium avocado, cut into slices
- Panko breadcrumbs
Preheat oven to 400 degrees F. Grease a baking pan with nonstick cooking spray or olive oil. Cut avocado into slices. Have three separate bowls with flour, one egg (beaten) and panko breadcrumbs. Dip each avocado slice into the flour, then into the egg mixture, and finally into the panko breadcrumbs pressing to coat well. Place on the baking dish and bake for 10-12 minutes.
Pumpkin avocado coconut snacks
- 1 ¼ c. Rolled oats
- 1 medium avocado
- ½ c. Pumpkin puree
- ¼ c. Coconut flakes
- Ground cinnamon
Blend all ingredients in a food processor. Store in the refrigerator for one hour to get the mixture cold. Roll 10 balls and store in an airtight container for up to two days.
Avocado chocolate pudding with almonds and berries
- 1 large avocado
- 1 Tbsp. Cacao powder
- 1 tsp. Agave nectar
- 1/3 c. Oat milk
- Almonds and fruits on top
Blend all ingredients except the almonds and fruits until smooth. Place in the refrigerator until ready to serve. Garnish with almonds and fruits.