Heart healthy recipes blog

Heart Healthy Recipes

04/Feb/20 / 06:00

These delicious dishes will warm your heart in more ways than one! Get creative with healthy recipes your heart – and taste buds – will thank you for.


GRILLED VEGGIE WRAP

This Recipe Serves 4
 
Ingredients
1 Tablespoon Oil (Such as olive oil, canola oil, vegetable oil, etc.)
Salt and Pepper to taste
1 medium zucchini, sliced lengthwise into 8 slices
1 medium yellow squash, sliced lengthwise into 8 slices
1 red bell pepper, sliced into 4 slices
4 large (about 10 inch diameter) tortillas (preferably whole wheat if available)
½ cup hummus 8 fresh basil, spinach or small lettuce leaves
 
Directions
1. Preheat an indoor or outdoor grill.
 
2. In a large bowl, toss together oil, salt, pepper and vegetables.
 
3. Grill the vegetables about 2-3 minutes on both sides.
 
4. Lay out the tortilla and spread with 2 Tablespoons hummus, then add two fresh basil, spinach or other small lettuce leaves and top with 2 slices of zucchini, 2 slices of yellow squash and 1 slice bell pepper.
 
5. Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic and refrigerate.
 


KALE AND QUINOA SALAD

This Recipe Serves 5
Serving size: 1 cup
 
Ingredients
1 cup tri-colored quinoa (or any one color of quinoa)
1½ cups water
¼ cup white balsamic or white raspberry balsamic vinegar
1 clove garlic, grated or minced
1 tablespoon Dijon mustard
½ teaspoon salt (optional)
¼ teaspoon ground black pepper
¼ cup extra virgin olive oil
4 cups chopped fresh kale leaves
¼ cup dried cranberries
¼ cup sunflower seeds
½ cup feta cheese
 
Directions
1. Rinse the dry quinoa in a strainer under cold running water. Combine the rinsed quinoa and water in a medium sauce pan and bring to a boil. Reduce to a simmer and cover. Cook the quinoa for 12-15 minutes until all the liquid is absorbed. Turn off the heat and leave the lid on for 10 minutes to steam. Spread the quinoa on a sheet pan to cool.
 
2. In a large salad bowl, whisk together the vinegar, garlic, mustard, salt (optional), and pepper. Add the olive oil and whisk until emulsified.
 
3. In the same bowl, toss together the kale, cranberries, sunflower seeds, feta cheese and cooled quinoa until coated with dressing.
 
CHEF TIP
Make this salad the day before you serve it. The longer the salad marinates, the better its flavor and texture will be!


BLACK BEAN DIP

This Recipe Serves 6
 
Ingredients
1 15-oz can black beans, rinsed and drained (or 1 ¾ cup cooked beans)
2 tablespoons minced onion and/or jalapeno pepper (or 1 tablespoon minced garlic)
½ teaspoon garlic powder (or spice of choice)
½ teaspoon salt
¼ teaspoon ground black pepper
¼ cup water or broth
2 tablespoons chopped parsley or cilantro (optional), divided
Raw cut up vegetables, crackers or baked tortilla chips for dipping (see note)
 
Directions
1. Add all ingredients to a bowl (save 1 tablespoon of parsley or cilantro if using) and mash with a potato masher or fork.
 
2. Add to a small serving bowl and top with remaining parsley or cilantro if using.
 
3. Serve with raw cut up vegetables, crackers or baked tortilla chips.
 
NOTE: To make homemade baked tortilla chips, preheat oven to 350. Cut corn tortillas into fourths. Spray or oil a baking sheet and lay cut up tortillas in a single layer on the baking sheet. Spray the tops of the tortillas or lightly brush with oil. Sprinkle with a little salt and bake for 10 minutes. Allow to cool before eating, they will crisp up more as they cool.


How You Can Help:

 

  • Volunteer at one of our Centers in Geneva, Rockford or Park City sorting and packing food
  • Donate to help us solve hunger in your community – every $1 donated helps provide $8 of groceries.

 

 
 
 
 

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