Heart Healthy Recipes

food healthy vegetables potatoes
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This week we wanted to provide you with heart healthy recipes that incorporate a bunch of the foods we have been talking about in our other blogs this month.  They are simple and easy to follow.  Please try these recipes out and let us know what you think.

Greek Breakfast Sandwich

Ingredients:

  • handful of fresh spinach
  • 2 egg whites
  • 1/4 cup crumbled feta
  • 1/2 tsp Red pepper flakes
  • salt and pepper to taste
  • Whole grain English muffin

Directions

1.) In a saute pan add a little bit of Pam spray and turn to medium heat.

2.) Cut Whole grain english muffin in half and toast if desired

3.) Add fresh spinach to pan and cook down until soft.  Remove any excess liquid/water out of pan.

4.) add a little bit of olive oil to spinach and bottom of pan.  Add egg whites and cook until white instead of clear (3 to 4 minutes).  Sprinkle in the feta cheese, red pepper flakes, salt and pepper with egg whites.

5.) Place egg white mixture in between the sliced english muffin to make a sandwich.  And enjoy

Serves: 1 sandwich

Calories: 244 Carbs: 27gm Fat: 9gm Protein: 19gm

 

Heart Healthy Pepitas

Pepitas (pumpkin seeds) are full of healthy fats that can improve your heart health.  These seeds a re a very versatile food and this recipe for toasted pepitas can be sprinkled on salads, tacos, over chili or soups, eaten as a snack.

https://www.rachelcooks.com/2011/10/12/pumpkin-seeds-pepitas-eight-ways/

Ingredients:

  • 2 cups pepitas
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1 tsp pepper

Directions:

1. Preheat oven to 300*F. Line cookie sheet with foil or parchment paper.
2. Combine all ingredients and spread in a single layer on prepared sheet pan.
3. Bake for 20 minutes, stirring halfway through. Seeds should be golden and crunchy.

Serving Size: 1/4 cup  Servings per recipe: 8

Calories: 170kcal  Carb: 3gm  Fat: 15gm  Protein: 9gm

 

 

Roasted Pork Tenderloin with braised collard greens and mashed sweet potato and apple.

Ingredients:

  • 1 pork loin (2-3#) cleaned of extra fat
  • 1/4 cup ground spicy mustard
  • salt and pepper
  • 2 large sweet potatoes
  • 1 granny smith apple
  • 1 tsp allspice
  • 1 1/2 tsp cinnamon
  • 1/4 cup almond milk
  • 2 tbsp butter
  • 3 cups chopped collar green leaves
  • 1 tbsp olive oil

Directions:

For Pork

1.) Preheat oven to

2.) Rub pork loin with the spicy mustard, salt and pepper.  Place pork loin on a baking sheet lined with aluminum foil.   Bake until pork loin hits 155 degrees.

3.) Once done let the pork loin rest for 5 minutes before slicing.

For Sweet Potatoes

1.) place skinned potatoes and apple in a pot of boiling water.  Boil until fork tender and drain water.

2.) Put items back in the same pot that you boiled the potato and apple.  Add butter, milk, cinnamon and allspice and then mash all ingredients together with a potato masher.

For Greens

1.) Cut the leaves of the collard greens off of the stem and chop into smaller pieces.

2.) Turn stove top to medium heat and in a saute pan heat up the olive oil and add the greens to the pan.

3.) cook for about 4 minutes until leaves are tender.

Serves: 4

Calories per serving: 304kcal per serving.  Carbs: 30gm, Protein: 28gm, Fat: 11gm

Bon appetite!