The Ultimate Heart-Healthy Meal
By Liz Moore, RD, LDN
February is National Heart Month. To celebrate, Happy Heart invites you to join him for the ultimate heart-healthy meal. Each recipe below contains ingredients that will help keep your ticker healthy and protect you from cardiovascular disease.
The Warm Butternut Squash and Kale Salad is a great source of fiber, which is known to lower high blood pressure and low-density lipoprotein (LDL or bad) cholesterol levels. A diet high in fiber can also lower the risk of diabetes and heart disease.
The Almond Crusted Haddock recipe combines fish and almonds — two great sources of protein and omega-3 fatty acids. This “good” fat may lower the risk of heart disease.
For a sweet treat, try our Toasted Hazelnuts and Dark Chocolate recipe, a delicious, guilt-free indulgence of dark chocolate and hazelnuts, both heart-healthy ingredients. Dark chocolate is rich in flavonoids that protect the heart and can lower blood pressure. Nuts can reduce the risk of blood clots, keep the lining of your arteries healthy, and lower levels of LDL cholesterol. Enjoy these recipes and have a Happy Heart Month!
Warm Butternut Squash and Kale Salad
1.5 cups butternut squash, cut into approximately 1/2-inch cubes
4 Tbsp olive oil
Ground black pepper to taste
1/4 cup lemon juice
8 cups chopped kale, ribs removed
Preheat oven to 450 degrees and line baking sheet with foil. In a bowl, mix the butternut squash cubes with 2 Tbsp olive oil and the pepper. Spread onto baking sheet and cook in oven for about 20 minutes. Once cooked, combine with kale.
In a small bowl, whisk the remaining 2 Tbsp olive oil with lemon juice. Pour over the kale and butternut squash and serve warm.
Nutrition Facts: Total calories per serving: 200; Total fat: 14g; Saturated fat: 1.5g; Total Cholesterol: 0mg; Sodium: 60mg; Total Carbohydrate: 20g; Total fiber: 4g; Sugar: 1g; Protein: 4.5g
Almond Crusted Haddock
4 5-oz. pieces of haddock
1 Tbsp skim milk
1 cup finely ground almonds
Ground black pepper to taste
2 Tbsp parmesan cheese
Preheat oven to 400 degrees. In a small bowl, whisk the egg and milk. In a separate bowl, combine the ground almonds, pepper and cheese.
Coat the haddock in the egg mixture and then in the nut mixture. Bake in the oven for about 15 to 20 minutes, until haddock is cooked through and crust begins to flake.
Nutrition Facts: Total calories per serving: 200; Total fat: 14g; Saturated fat: 1.5g; Total Cholesterol: 110mg; Sodium: 90mg; Total Carbohydrate: 6g; Total fiber: 3g; Sugar: 2g; Protein: 26g
Toasted Hazelnuts and Dark Chocolate
1 cup hazelnuts
2 Tbsp dark chocolate chips
Preheat oven to 350 degrees. On a baking sheet, spread hazelnuts in one layer and toast for about 10 to 15 minutes. Cool completely, then mix with dark chocolate chips.
Nutrition Facts: Total calories per serving: 210; Total fat: 18g; Saturated fat: 2.5g; Total Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrate: 9g; Total fiber: 3g; Sugar: 5g; Protein: 5g
Elisabeth (Liz) Moore, RD, LDN, is our resident guru in heart-healthy nutrition. She is a registered dietitian for BIDMC's CardioVascular Institute (CVI) and sees patients in BIDMC's outpatient nutrition clinic and the CVI's Cardiovascular Health and Lipid Center. Moore received her BS degree in human nutrition at the University of Massachusetts-Amherst.
Above content provided by the CardioVascular Institute at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.
Posted February 2014