February is heart healthy month. In honor of that we have gathered some recipes to help you reach your goal of being heart healthy. Starting with the most important meal of the day!
Breakfast- Cheese and vegetable frittata with fruit salad
2 Tbsp. whole-wheat flour
6 large eggs
1 tsp. black pepper
1 medium onion (about 1 cup), cut into 1/2-inch pieces
1 cup fresh or frozen spinach, cut into 1/2-inch pieces
1 cup red and/or green bell pepper, cut into 1/2-inch pieces
1 cup fresh mushrooms, sliced into thirdsOR
1 cup canned mushrooms
1 clove garlic, finely chopped
2 Tbsp. fresh basil leaves, finely chopped
1/3 cup part-skim mozzarella cheese, shredded
2 peeled oranges, cut in half, then into 6-8 pieces, depending on their size
1 cup fresh green, red or purple grapes (use varieties without seeds), left whole
1 cup fresh or frozen strawberries, if fresh remove green top, sliced in half or quarters depending on their size
1 cup fresh or frozen mixed berries (blueberries, blackberries and/or raspberries)
2 tsp. balsamic or white wine vinegar OR fresh or bottled lime or lemon juice OR pineapple and/or orange juice
2 tsp. olive or canola oil
2 Tbsp. fresh mint or basil leaves, left whole, removed from stems
- Preheat oven (regular or toaster oven) to broil setting.
- In a large bowl, whisk eggs together until foamy, stir in the whole wheat flour, black pepper, and baking powder.
- Using a heavy skillet with an ovenproof handle, coat the skillet with cooking spray and heat on medium.
- Add the onion and cook until it starts to get soft, then add the spinach, bell pepper and mushrooms and cook for 2-3 minutes more.
- Add the garlic and basil and cook for 1 minute. Stir to avoid burning these.
- Add the egg mixture into the pan and stir to mix the vegetables with the eggs.
- Cook for 5-6 minutes or until the egg mixture has set on the bottom and begins to set on top.
- Add the shredded cheese and using the back of the spoon, push lightly under the eggs, so it won?t burn in the oven.
- Place pan into the oven and broil for 3-4 minutes until golden and fluffy.
- Remove from pan, cut into 6 servings and serve.
- In a large bowl combine all fruit salad ingredients.
- In a small covered jar shake the vinegar or juice with the olive oil to mix.
- Add dressing to the fruit and toss to coat. If using frozen fruit toss very gently to avoid breaking them up too much.
- Garnish with the fresh herbs, if available.
- Serve with the frittata
Recipe by American Heart Association
Lunch- Avocado Caprese Salad
- 2 cups fresh arugula
- ½ avocado, pitted and sliced
- 3 slices fresh mozzarella cheese
- fresh basil leaves
- 1 tablespoon extra virgin olive oil (I prefer the fruitiest, lightest flavored)
- 1½ teaspoons balsamic vinegar
- generous pinch of sugar or dollop of honey
- kosher salt and freshly ground black pepper
- Assemble the arugula, avocado slices and mozzarella in a serving bowl. Top with torn or slivered basil leaves. Whisk the extra virgin olive oil in a small bowl with the balsamic vinegar, sugar or honey and season with kosher salt and freshly ground black pepper to taste and pour over the salad. Toss to coat and serve.
Recipe by foodiecrush.com
Dinner- Tandoori spiced Halibut with steamed vegetables
2 cup fat-free, plain Greek yogurt
1/4 cup fresh or jarred lemon juice (about 2 lemons)
2 Tbsp. cumin or garam masala (Indian spice)
1/4 cup cold water
2 Tbsp. paprika
2 Tbsp. fresh ginger, peeled, minced OR
1 Tbsp. dried ginger
5 clove fresh garlic, minced OR
2 Tbsp. jarred, minced garlic
2 tsp. yellow curry
1 tsp. black pepper
2 lb. fillet Halibut, cut into 4oz.each (can substitute cod, tilapia, grouper, or snapper)
2 cup yellow squash (about 2 squash), thinly sliced
1 cup fresh green beans OR
8 oz. canned, no-salt-added green beans, drained, rinsed
1 clove garlic, minced OR
1 tsp. jarred, minced garlic
1 tsp. fresh or jarred lemon juice
1/2 tsp. black pepper
non-stick cooking spray
Tandoori Spiced Halibut
- Preheat oven to 375°F.
- In a mixing bowl, combine yogurt, lemon juice, water, cumin (or garam masala), paprika, ginger, garlic, yellow curry and black pepper. Place fish filets in yogurt mixture so they are completely covered. Cover and set in refrigerator for 30-45 minutes.
- Remove fish from marinade, gently wiping off excess yogurt, leaving only a thin coating on fish. Discard remaining marinade. Place fish filets in a baking dish coated with cooking spray. Bake for about 12 minutes, just until fish begins to flake apart slightly.
- In a mixing bowl, combine squash, beans, garlic, lemon juice and black pepper. Make a pouch for steaming the vegetables by placing two pieces of aluminum foil (big enough to hold vegetables) side by side. Spray one sheet with cooking spray and place vegetables on top. Place the second piece of foil over the vegetables and fold edges of top and bottom foil pieces to create a sealed pocket around vegetables. Place on baking sheet and bake for 20 minutes.
- Very carefully open pouch of steamed vegetables. Steam will release when pouch is opened and will be very hot. Serve alongside fish.
Recipe by The American Heart Association