Mealtime Magic: Heart-Healthy Recipes

 The month of February is American Heart Month which is a month meant to draw attention to cardiovascular health. Diet is the best place to begin the journey to heart health!

Jamie Feit, MS RD, and Ricci-Lee Hotz, MS RDN, have shared their best recipes for heart health:

"Heart Healthy... Chili With A Twist(4 servings)

INGREDIENTS 

• 1 Tbsp. Extra Virgin Olive Oil 

• 1 yellow onion, diced 

• 3 garlic cloves, minced 

• 1 (14 oz) can chickpeas 

• 1 (14 OZ) can red beans 

• 1 (14 oz) can white beans 

• 1/4 cup pumpkin puree 

• 14-ounce can crushed tomatoes 

• 8 ounces tomato sauce 

• 2 ounces can diced green chilies 

• 1/2 cup vegetable broth 

• 1 Tablespoons chili powder 

• 1/2 Tablespoon ground cumin 

• 1/2 Tablespoon paprika 

• 1 teaspoon ground coriander 

• 1 teaspoon cocoa powder 

• 1/2 teaspoon granulated garlic 

• 14 teaspoon cayenne pepper 

• Pink Himalayan salt to taste

DIRECTIONS 

1. In a large soup pot over medium heat, sauté the onion and garlic until onions begin to soften. 

2. Add the rest of the chili ingredients (except the avocado). Let simmer, stirring every so often for 15 minutes. Garnish with sliced avocado. Serve and enjoy!"

Recipe from Jamie Feit, MS RD and Expert at Testing.com

"My favorite heart healthy recipe book is the 30 minute Mediterranean Diet cookbook. 

One of my favorite heart healthy recipes outside of the book is:

Chicken and white bean soup

• 4 cups of low sodium chicken or vegetable broth
• 4 chicken breasts
• 8 cloves garlic minced (can replace with garlic powder to taste if you do not have cloves)
• 2 cans (approx. 3.5 cups) of white northern beans drained and rinsed;
  • you can double this if you want a bit denser of soup or if you are leaving out the chicken for a vegan option.
  • *You can start with dry beans if you would like to, but I would prep them separately first*  
• ½ cup (or 4 oz) of 505 Southwestern Hatch Valley Flame Roasted Green Chili Salsa (Medium)
• 1 tsp dried oregano
• 1 tsp ground cumin
• 1/2 tsp chili powder
• 2 tsp kosher salt (or to taste)
• 1/2 tsp pepper

Instructions:

1. Add broth to Instant Pot, turn on the warm setting.
2. Combine the additional ingredients (other than the chicken) in the pot and stir to combine.
   • Adjust spices as needed to taste.
3. Add raw chicken into pot.
4. Secure the lid an ensure vent is closed (if you are using the Instant Pot linked above, it will automatically close the vent when sealed. If using another pressure cooker or model of Instant Pot make sure you check the vent).
5. Using the display panel select the PRESSURE COOK function. Use the +/- keys and program the Instant Pot for 10 minutes. (if you do not have a specific pressure cook function, set the pressure cook manually to high and program for 10 minutes).
6. When the time is up, let the pressure naturally release (you don’t touch anything for a natural release) for 5 minutes, then quick-release the remaining pressure.
7. Carefully remove the chicken from the pot to a cutting board and shred.
8. Use a fork or an immersion blender to break up about half the beans if desired.
9. Add chicken back in to the soup and stir to combine.
10. Enjoy!"

 

Recipe from Ricci-Lee Hotz, MS RDN and Expert at Testing.com