Heart Healthy Recipes

February is American Heart Month. You can reduce your risk of developing heart disease by making healthy choices and leading an active lifestyle. The foundation of a heart-healthy eating plan incorporates whole grains, fresh produce, lean proteins, and healthy fats from sources like avocados, nuts, seeds, and olive oil, while limiting sodium (salt), saturated fat, added sugars, and alcohol. Show your heart some love with these tasty, heart-healthy recipes you can enjoy all year long.

Fresh Cucumber Salad

Perk up your pork chops or add a tangy crunch to a tuna salad sandwich with this refreshing cucumber salad. Onion and dill add exciting flavor without adding a lot of calories. Additionally, the flavonoids in onions and dill could help stabilize glucose levels, which is an added bonus if you’re managing diabetes.

Ingredients

2 cucumbers, thinly sliced
½ cup Spice World Ready-to-Use Chopped Easy Onion
¼ cup white wine vinegar
1 Tbsp fresh dill, chopped
1 Tbsp sugar
1 tsp salt
Ground pepper to taste

Instructions

Combine thinly sliced cucumbers, Spice World Ready-to-Use Chopped Easy Onion, and dill in a bowl.
Use a whisk to mix the white wine vinegar, sugar, salt, and pepper. Pour over the cucumbers and onion, tossing lightly.
Refrigerate for one hour or more before serving.

Baked Salmon with Ginger Marinade

Salmon is a rich source of omega-3 fatty acids (EPA and DHA), which, combined with potassium, may help reduce artery inflammation, lower cholesterol levels, and maintain blood pressure levels. Ginger adds a warm zing of flavor and lends some additional health benefits to meals. Incorporating ginger into your diet could help improve circulation and lower your risk of cardiovascular issues. Try serving this baked salmon over quinoa with a side of roasted veggies. Leftovers are delicious atop a crisp salad with fresh pears, dried plums, and almonds or walnuts.

Ingredients

1 lb. of salmon filet
Zest of one orange
2 Tbsp Spice World Squeezable Minced Ginger
Salt, to taste
Pepper, to taste
1 Tbsp olive oil

Instructions

Preheat the oven to 450 degrees F.
Use a zester to remove the orange zest.
In a small bowl, combine orange zest with 2 Tbsp of Spice World Squeezable Minced Ginger, 1 Tbsp of olive oil, and salt and pepper to taste. Rub evenly on the salmon before baking.
Place the salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. For salmon with the skin already removed, place it on a baking sheet lined with parchment paper. Bake until the salmon is cooked through, about 12-15 minutes.

Red Beans and Rice with Chicken

Let the good times roll with this Cajun-inspired dish that’s ready in 20 minutes and perfect for busy weeknights. In addition to lean protein and fiber-rich beans, heart-healthy garlic and onion add depth of flavor and may help reduce inflammation. For a heart-smart side, serve this dish with sauteed greens (like kale, mustard greens, or collards) cooked in olive oil.

Ingredients

10 oz skinless, boneless chicken breast, cut into 1-inch pieces
¼ tsp salt
¼ tsp ground black pepper
1 Tbsp olive oil
¾ cup coarsely chopped green bell pepper (1 medium)
½ cup Spice World Ready-to-Use Chopped Easy Onion
2 tsp Spice World Ready-to-Use Minced Garlic
1 (15-ounce) can no-salt added red beans, rinsed and drained
1 bag of ready-to-serve cooked brown rice
½ tsp ground cumin
¼ cup reduced-sodium chicken broth
¼ tsp cayenne pepper
lime wedges
1 pinch cayenne pepper

Instructions

Sprinkle the chicken with salt and black pepper. In a large skillet, heat oil over medium-high heat. Add chicken, sweet pepper, Spice World Ready-to-Use Chopped Easy Onion, and Spice World Ready-to-Use Minced Garlic; cook and stir for 8 to 10 minutes or until chicken is no longer pink and vegetables are tender.

Stir beans, rice, broth, cumin, and 1/4 tsp cayenne pepper into the chicken mixture and heat through. Serve with lime wedges. If desired, sprinkle with additional cayenne pepper.

Originally appeared: Diabetic Living Magazine

Visit Spice World Inc. for more healthy recipe ideas to keep your heart and tastebuds happy.