Heart Healthy Recipes for Heart Month

The month of February is Heart Month, a time to focus on maintaining a healthy heart through lifestyle choices that contribute to strong cardiovascular health. One of the most important factors that affect heart health is a well balanced, nutritious diet. Incorporating heart-healthy recipes into your meals can be a delicious and simple way to prioritize your health and keep your heart healthy. Here are five mouthwatering recipes that will not only satisfy your taste buds, but also contribute to a healthier heart.

Chicken Kebabs

Ingredients

For Chicken

• 1 ½ lbs boneless, skinless chicken breasts, trimmed and cut into 1 ½ inch pieces
• 1 lemon
• 2 scallions, finely chopped
• ¼ cup fresh flat-leaf parsley
• 3 Tbsp olive oil, divided
• Kosher salt and pepper

Veggie Combos

• 12 cherry or grape tomatoes + 1 small zucchini, cut into thick half-moons
• 1 red bell pepper + 8 oz fresh pineapple (both cut into 1 inch chunks)
• 1 sweet potato, cut into 1 ½ inch chunks + 1 medium red onion, cut into 8 wedges, each halved crosswise

Directions

1. Heat grill to medium-high. Place chicken in a large bowl. Finely grate zest of lemon over the chicken. Add scallions, parsley, 2 Tbsp oil, ½ tsp salt, and ¼ tsp pepper. Toss to combine. Squeeze lemon juice over top and toss again.
2. Choose a veggie combo and in a second bowl, toss vegetables with remaining Tbsp oil and ¼ tsp each salt and pepper.
3. Thread chicken and veggies onto skewers. Grill, turning occasionally, until chicken is just cooked through, 8 to 10 minutes.

Source: https://www.womansday.com/food-recipes/a32884878/chicken-kebabs-recipe/

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Ingredients

• 8 oz gluten-free penne pasta or whole-wheat penne pasta
• 2 Tbsp extra virgin olive oil
• 1 lb boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 4 cloves garlic, minced
• ½ cup dry white wine
• Juice and zest of 1 lemon
• 10 cups chopped fresh spinach
• 4 Tbsp grated parmesan cheese, divided

Directions

1. Cook pasta according to package directions. Drain and set aside.
2. Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt and pepper; cook, stirring occasionally, until just cooked through, 5 to 7 minutes.
3. Add garlic and cook, stirring until fragrant, about 1 minute. Stir in wine, lemon juice and zest; bring to a simmer.
4. Remove from heat. Stir in spinach and the cooked pasta. Cover and let stand until the spinach is just wilted.
5. Divide among 4 plates and top each serving with 1 Tbsp parmesan.

Source: https://www.eatingwell.com/recipe/267768/chicken-spinach-skillet-pasta-with-lemon-parmesan/

Fruity Oatmeal Yogurt Parfaits

Ingredients

• 2 cups fresh or frozen sliced hulled strawberries, thawed and patted dry if frozen
• 2 cups fresh or frozen blueberries or fresh or frozen halved blackberries, or a combination, thawed and patted dry if frozen
• 1 Tbsp plus 1 teaspoon honey
• 2 teaspoons ground cinnamon
• 2 cups water
• 1 cup uncooked rolled oats
• 2 cups fat-free plain Greek yogurt

Directions

1. In a medium bowl, gently stir together the strawberries, blueberries, honey and cinnamon.
2. In a medium saucepan, bring the water and oats to a boil over medium-high heat. Boil for 5 minutes, stirring occasionally.
3. In each parfait glass, layer ¼ cup oatmeal, ¼ cup fruit mixture, ¼ cup yogurt and ¼ cup fruit mixture. Repeat the layers.

Source: https://recipes.heart.org/en/recipes/fruity-oatmeal-yogurt-parfaits

Air Fryer Salmon

Ingredients

• 1 Tbsp olive oil
• 4 salmon filets (6 oz each)
• ½ teaspoon salt
• ¼ teaspoon garlic powder
• ¼  teaspoon pepper
• ⅛ teaspoon paprika

Directions

1. Preheat air fryer to 400°. Drizzle oil over salmon. Combine salt, garlic powder, pepper and paprika; sprinkle over fish. Place salmon in a single layer in air-fryer basket. Cook until fish is lightly browned and just beginning to flake easily with a fork, 7-9 minutes.

Source: https://www.tasteofhome.com/recipes/air-fryer-salmon/

Chewy Oatmeal-Raisin Cookies

Ingredients

• 1 ¼ cups rolled oats
• ¾ cup all-purpose flour
• 1 teaspoon ground cinnamon
• ½ teaspoon baking powder
• ½ teaspoon salt
• 1 stick unsalted butter, softened
• ¾ cup sugar
• 2 Tablespoons molasses
• 1 large egg
• 1 teaspoon vanilla extract
• 1 cup raisins

Directions

1. Combine the oats, flour, cinnamon, baking powder and salt in a large bowl. Beat the butter, sugar and molasses in a large bowl with a mixer on medium-high speed until fluffy, about 5 minutes. Beat in the egg and vanilla until smooth, about 2 more minutes.
2. Reduce the mixer speed to low, add the flour mixture and beat until combined. Stir in the raisins by hand. For the best flavor and texture, cover the dough and chill at least 4 hours or overnight.
3. Position racks in the upper and lower thirds of the oven; preheat to 350 degrees F.
4. Line 2 baking sheets with parchment paper. Form the dough into 12 balls, about 2 tablespoonfuls each, and arrange 3 inches apart on the prepared baking sheets. Flatten with the back of a fork.
5. Bake until the cookies are golden, 15 to 17 minutes. Let cool 5 minutes on the baking sheets, then transfer to racks to cool completely.

Source:https://www.foodnetwork.com/recipes/food-network-kitchen/chewy-oatmeal-raisin-cookies-recipe2-1973236

Michael Merdich

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