Heart Healthy Cooking Recipes

Heart Healthy Cooking Recipes

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Carrot Stock

Ingredients:

  • Carrot, chopped 2 oz. (1 carrot)
  • Onion, chopped 1 oz.
  • Bay leaf 1 ea
  • Water 8 oz

Method:

  1. Combine all ingredients, simmer 45 min.
  2. Puree in blender
  3. Strain
  4. Reserve
  5. Use to cook carrots

Spaghetti Squash, Italian Turkey Sausage, Tomato sauce

Ingredients

  • Spaghetti Squash 1 ea
  • Olive oil 1 tbsp.
  • S+P as needed

Method:

  1. Split squash in half lengthwise and remove seeds
  2. Rub flesh with olive oil and season with salt and pepper
  3. Place flesh side down on a baking sheet
  4. Place squash in 375o oven for 30 minutes or until tender
  5. Allow squash to cool, scrape flesh out with a fork
  6. Reserve

Turkey Sausage

Ingredients

  • Sweet/Hot Italian Turkey sausage 2 links
  • Onion, sliced 3 oz. (1/2 onion)
  • Garlic, minced 2 cloves

Method:

  1. Remove sausage from casing, brown in a sauté pan
  2. Add onions and some olive oil if necessary, cook until onions are soft
  3. Add garlic, cook until fragrant
  4. Reserve

Tomato Sauce

Ingredients

  • Whole peeled plum tomatoes 1 can
  • Garlic, minced 1 tbsp
  • Basil, fresh 1 sprig

Method:

  1. Drain liquid from tomatoes into a sauce pan, reduce liquid until thick
  2. Add tomatoes, garlic, and basil
  3. Simmer additional 10 minutes, remove basil

Assembly

  1. Sauté squash in some olive oil to reheat
  2. Place in a serving bowl
  3. Top with sausage and tomato sauce

Quinoa

Ingredients

  1. Quinoa 1 cup
  2. Chicken stock 2 cup
  3. Onion, minced ¼ cup
  4. Poblano pepper, minced 1 tbsp
  5. Yellow bell pepper, sliced 2 tbsp

Method

  1. Rinse quinoa thoroughly under running water
  2. Dry and roast in a 350o oven for 10 minutes
  3. Meanwhile in a saucepot, sweat onions in some olive oil
  4. Add quinoa and combine
  5. Add chicken stock, stir periodically
  6. As chicken stock is almost completely absorbed, add peppers and stir
  7. Grains should begin to pop when done

Oatmeal

Ingredients

  • Multigrain oatmeal ½ cup
  • Salt pinch
  • Water 1 cup

Add ins

  • Dried cherries
  • Nature valley protein granola
  • Agave nectar
  • Banana

Method

  1. Combine oats, salt, and water
  2. Bring to boil, turn down to simmer for 5 min
  3. Select add ins and combine

Smoothie

Ingredients

  • Banana 1 ea
  • Chobani plain yogurt 1 cont.
  • Nutella 1 tsp
  • Peanut butter 1 tsp
  • Low fat milk as needed for consistency

Method

  1. Combine all ingredients in blender
  2. Blend until smooth
  3. Add milk as needed to make smooth and creamy

Salmon en Papillote

Ingredients

  • Salmon Fillet 8 oz.
  • Leek, white only, sliced thinly 2 tbsp
  • Ginger, peeled, sliced thin 1 tbsp
  • White wine 2 tbsp
  • Salt & White pepper to taste

Method

  1. Put a cookie sheet in the oven as it preheats to 400o
  2. Fold a sheet of parchment paper in half
  3. With scissors, cut a heart shape. The crease should be the center of the heart.
  4. Lay the leeks and ginger on the right side of the heart
  5. Place the salmon on top of the leeks and ginger
  6. Season with a pinch of salt and some white pepper
  7. Fold the left side of the heart over the right
  8. Begin to fold and crease the perimeter of the paper to seal all the way around the heart
  9. Before closing completely add the wine
  10. Finish folding and seal
  11. Carefully place packet on cookie sheet in the oven
  12. Cook for 8-10 minutes

*Notes*

  • The wine will create steam that will puff up the sealed packet, use caution when opening
  • The salmon is ready to serve as it comes out of the oven
  • Any remaining liquid can be used as sauce
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