A Week of Heart-Healthy Recipes to Celebrate American Heart Month

February is American Heart Month, a time to focus on the health of our hearts and take proactive steps to combat heart disease. What better way to celebrate and take care of our hearts than by indulging in a week of heart-healthy recipes? From a fiber-rich breakfast to omega-packed dinners, these dishes are designed not only to delight your taste buds but also to nourish your body and boost heart health. Let's kick off the week with a simple yet nutrient-packed meal: oatmeal with fresh berries and nuts, a perfect combination of complex carbs, protein, and essential fats to start your day right.

Day 1: Oatmeal with Fresh Berries and Nuts

Ingredients:

• 1 cup rolled oats
• 2 cups water (or milk for creamier oatmeal)
• Pinch of salt
• Fresh berries—blueberries, strawberries, etc.
• A handful of nuts—walnuts, almonds, pecans, etc.
• Optional: honey or maple syrup for sweetness

Instructions:

1. In a large microwave-safe bowl, mix the oats, water (or milk), and a pinch of salt. The bowl should be large enough to prevent the contents from boiling over.
2. Place the bowl in the microwave. Cook on high for about 2.5 to 3 minutes. Halfway through the cooking time, pause the microwave and stir the mixture to ensure even cooking.
3. After the initial cooking time, check the consistency of the oatmeal. If it’s too thick, you can add a little more water or milk. If it’s too liquidy, microwave for an additional 30 seconds to 1 minute.
4. Once the oatmeal is cooked to your liking, remove the bowl from the microwave carefully (it will be hot). Stir the oatmeal, then top with fresh berries and nuts.
5. Sweeten if Desired: Drizzle with honey or maple syrup to taste.

Health Benefits: Oatmeal is a fantastic breakfast choice for heart health due to its high fiber content, which can help reduce cholesterol levels. Berries add a dose of antioxidants, which fight inflammation, while nuts provide healthy fats that are beneficial for heart health.

Day 2: One-Pan Lemon & Honey Glazed Salmon

Ingredients (for 2 servings):

• 2 salmon fillets, approximately ½ pound
• 1 teaspoon garlic powder
• 2 whole lemons, one sliced and one juiced for use in the glaze
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• 1 tablespoon oil (preferably olive oil for its health benefits)
• 1/4 teaspoon paprika
• Fresh chopped parsley for garnish
• Optional: garlic oil for additional flavoring

Instructions:

1. Preheat your oven to 390°F
2. In a small bowl, mix together the garlic powder, juice from 1/4 of a lemon, honey, mustard, oil, and paprika until well combined.
3. In an 8x10 inch baking dish, arrange the lemon slices to cover the bottom.
4. Place the salmon fillets on top of the lemon slices.
5. Evenly brush the glaze over the salmon fillets, saving about one-third of the mixture for later use.
6. Place the dish in the preheated oven and bake for 12 minutes.
7. After baking, remove the dish from the oven, spread the remaining glaze over the salmon.
8. Switch the oven to broil and broil the salmon for 3-5 minutes, or until the top starts to caramelize slightly.
9. Sprinkle chopped parsley over the salmon before serving.

Health Benefits: The Lemon and Honey Glazed Salmon is an excellent choice for heart health due to its rich omega-3 fatty acids, which can help reduce inflammation and lower triglycerides. Salmon is also a great source of high-quality protein that supports muscle and tissue health. Additionally, the lemon adds a good dose of vitamin C, an antioxidant that protects cells and improves iron absorption, while honey provides natural sweetness with potential antioxidant and antibacterial properties.

Day 3: Fudgy Sweet Potato Brownies

Ingredients:

• 1.5 cups cooked sweet potato (about 1 large)
• 1/2 cup natural almond butter
• 1/2 cup pure maple syrup
• 1 tablespoon balsamic vinegar (yes, this is not a typo!)
• 1 egg (or flax egg for a vegan option)
• Optional: 1 teaspoon vanilla extract
• 1/2 cup almond flour
• 1/4 cup cacao or cocoa powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt (plus extra coarse salt for topping if desired)
• 1/2 cup dark chocolate chips (plus extra for sprinkling on top)

Instructions:

1. Preheat your oven to 375°F, and line a 9x9 inch baking pan with parchment paper or lightly grease it.
2. In a mixing bowl, combine wet ingredients: mashed sweet potato, almond butter, maple syrup, balsamic vinegar, egg, and vanilla if using. Stir until smooth.
3. In a separate bowl, whisk together the almond flour, cacao powder, baking soda, and salt.
4. Gradually mix the dry ingredients into the wet ingredients until just combined.
5. Fold in 1/2 cup of chocolate chips.
6. Pour the batter into the prepared baking pan, spreading evenly. Sprinkle additional chocolate chips and coarse salt on top.
7. Bake for 35 minutes, or until the edges are firm but the center is still slightly soft.
8. Allow to cool in the pan for at least an hour before slicing into squares.

Health Benefits: Sweet potatoes are a great source of dietary fiber, vitamins, and antioxidants, which aid in promoting heart health. Almond butter and almond flour add protein and healthy fats, while dark chocolate not only enhances flavor but also supplies antioxidants known to support heart health.

Day 4: Orchard Harvest Crunch Salad

Ingredients:

• Mixed greens (such as spinach, arugula, and kale)
• 1 apple, sliced
• 1 pear, sliced
• 1/4 cup dried cranberries
• 1/4 cup walnuts, chopped
• 1/4 cup almonds, sliced
• 2 tablespoons sunflower seeds
• Optional: blueberries or strawberries for extra fruitiness

For the dressing:

• 2 tablespoons balsamic vinegar
• 1 tablespoon extra virgin olive oil
• 1 teaspoon honey (optional)
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the mixed greens, apple slices, pear slices, and if using, blueberries or strawberries.
2. Sprinkle the dried cranberries, walnuts, almonds, and sunflower seeds over the salad.
3. In a small bowl, whisk together balsamic vinegar, olive oil, and honey if desired. Season with salt and pepper according to taste. Aim for a balance of flavors—enough to dress the salad lightly without overpowering the fresh taste of the fruits and greens.
4. Drizzle the dressing over the salad and toss gently to combine. Ensure all ingredients are lightly coated with the dressing.
5. Serve immediately, or chill in the refrigerator for about 30 minutes before serving to allow the flavors to meld together.

Health Benefits: The Orchard Harvest Crunch Salad is excellent for heart health, thanks to its blend of nutrient-rich ingredients. Mixed greens, such as spinach, arugula, and kale, are loaded with essential vitamins and minerals that support cardiovascular health. Nuts and seeds add healthy fats and proteins, which are key in lowering bad cholesterol levels. Additionally, the inclusion of fresh fruits like apples and pears brings natural sweetness and a wealth of antioxidants, helping to enhance overall health by fighting inflammation and oxidative stress.

Day 5: Mediterranean Lemon Herb Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 lemons (one juiced, one sliced
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon rosemary
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Optional: Kalamata olives and capers

Instructions:

1. In a bowl, combine olive oil, lemon juice, minced garlic, oregano, basil, rosemary, salt, and pepper. Add the chicken breasts and coat them thoroughly. Let them marinate for at least 30 minutes, or for better flavor, overnight in the refrigerator.
2. Preheat your oven to 375°F (190°C). Arrange lemon slices in a baking dish.
3. Place the marinated chicken breasts on top of the lemon slices in the baking dish. Pour any remaining marinade over the chicken.
4. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the juices run clear.
5. Garnish the cooked chicken with fresh parsley, and if desired, add Kalamata olives and capers for an extra Mediterranean flair.

Health Benefits: The Mediterranean Lemon Herb Chicken dish is beneficial for maintaining muscle health and supporting cardiovascular health. Chicken provides a high-quality source of lean protein, crucial for muscle repair and growth. Olive oil, used in the marinade, is rich in monounsaturated fats, which are essential for heart health and can help lower bad cholesterol levels. The lemons and herbs in the recipe not only enhance flavor but also supply significant amounts of vitamin C and antioxidants, offering anti-inflammatory benefits that contribute to overall well-being.

Day 6: Spinach and Mushroom Egg White Bites

Ingredients:‍

• 1 cup fresh spinach, chopped
• 1/2 cup mushrooms, sliced
• 1/2 cup red bell pepper, diced
• 8 egg whites
• 1/4 cup skim milk or almond milk
• Salt and pepper to taste
• Optional: 1/4 cup feta cheese, crumbled
• Cooking spray or a small amount of olive oil

Instructions:

1. Heat your oven to 375°F (190°C). Lightly grease a 12-cup muffin pan with cooking spray or olive oil.
2. In a skillet over medium heat, sauté mushrooms and bell peppers with a splash of olive oil until they are soft. Add the spinach towards the end and cook until just wilted. Divide the vegetable mixture evenly among the muffin cups.
3. In a bowl, whisk together the egg whites, milk, salt, and pepper until frothy. If you are using cheese, stir it into the egg mixture.
4. Pour the egg mixture over the vegetables in the muffin pan, filling each cup about three-quarters full.
5. Place the muffin pan in the oven and bake for 15-20 minutes, or until the egg bites are set and the tops are slightly golden.
6. Let the egg bites cool in the pan for a few minutes before removing. Use a knife or spatula to gently lift them out of the pan.

Health Benefits: These egg white bites are low in calories but high in protein and packed with nutritious vegetables. They are a heart-healthy option as they are low in cholesterol and saturated fats, making them ideal for a nutritious diet.

Day 7: Grilled Pork Chops with Apple-Balsamic Glaze and Sautéed Green Beans with Garlic and Almonds

Ingredients:

For the Pork Chops:

• 4 boneless pork chops, about 1-inch thick
• Salt and pepper, to taste
• 1 teaspoon olive oil
• 2 apples, thinly sliced
• 2 tablespoons balsamic vinegar
• 1 tablespoon honey

For the Green Beans:

• 1 lb fresh green beans, trimmed
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1/4 cup sliced almonds
• Salt and pepper to taste
• Optional: lemon zest or a splash of lemon juice

Instructions:

1. Season the pork chops with salt and pepper.
2. Heat a grill pan over medium-high heat and brush with olive oil.
3. Grill the pork chops for about 4-5 minutes on each side or until fully cooked (internal temperature should reach 145°F).
4. In a small saucepan, combine the sliced apples, balsamic vinegar, and honey. Cook over medium heat until the apples are soft and the sauce has thickened. Spoon this glaze over the cooked pork chops
5. Blanch the green beans by boiling them for 3-4 minutes until bright green and just tender, then draining and plunging into ice water to stop the cooking. Drain again.
6. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sliced almonds and sauté for 1-2 minutes until the garlic is fragrant and almonds are lightly toasted.
7. Add the blanched green beans to the skillet, tossing to coat with the garlic and almonds. Season with salt and pepper and cook for an additional 2-3 minutes.
8. Arrange the grilled pork chops on a plate and drizzle with the apple-balsamic glaze.
9. Serve the sautéed green beans on the side. If using, sprinkle with lemon zest or add a splash of lemon juice to the beans before serving.

Health Benefits: The Grilled Pork Chops with Apple-Balsamic Glaze offers a nutritious blend of ingredients that promote heart health and overall well-being. Pork chops are a high-quality source of protein and, when grilled with a fruit-based glaze, are lower in fat, making them a healthier meat option. The accompanying green beans are rich in fiber, vitamins, and minerals, contributing essential nutrients while keeping the meal low in calories. Additionally, the apples and balsamic vinegar in the glaze provide antioxidants, which help combat oxidative stress, and add a natural sweetness to the dish without the need for refined sugars.

Conclusion

As we wrap up our week of heart-healthy recipes, it's clear that eating well doesn't have to mean sacrificing flavor. Each recipe this week, from our vibrant Orchard Harvest Crunch Salad to the savory Grilled Pork Chops with Apple-Balsamic Glaze, demonstrates how ingredients that are good for the heart can also be delightful to the palate. Incorporating such meals into your diet can significantly impact your heart health and overall well-being. Remember, taking care of your heart is a continuous journey that benefits greatly from balanced nutrition, regular exercise, and mindful living. Keep exploring new recipes and flavors to keep both your heart and taste buds happy!

Consult Your Healthcare Provider at BASS Medical Group

While these heart-healthy recipes are great for your diet, everyone's health needs are unique. We recommend discussing any dietary changes with your primary care provider at BASS Medical Group. They can offer personalized advice tailored to your specific health conditions, helping you monitor important health metrics like blood pressure and cholesterol. This ensures that your dietary choices support your overall health goals effectively.