10 January 2023
Keeping your heart healthy is extremely important. One of the best ways is through a sensible diet. High on the list are vegetables, fruits, and whole grains. Reducing anything with a high fat content like red meat, cheese, and processed products as well as high-sodium like canned foods will also make a significant difference.
The recipes selected are a combination of cook it yourself or take help from the food store. Some take more time and prep than others.
Roasted Vegetable & Black Bean Tacos
- 1 cup roasted root vegetables, your choice
- ½ cup cooked or canned black beans, rinsed
- 2 teaspoons extra-virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon ground coriander
- Salt and pepper to taste
- 4 corn tortillas, lightly toasted or warmed
- ½ avocado, cut into 8 slices
- 1 lime, cut into wedges
- Chopped fresh cilantro and salsa for garnish
- Combine roasted root vegetables, beans, oil, cumin, chili powder, coriander, salt and pepper in a saucepan. Cover and cook over medium-low heat until heated through, 6 to 8 minutes.
- Divide the mixture equally among the tortillas. Fold or leave open faced. Top with avocado. Serve with lime wedges. Garnish with cilantro and/or salsa, if desired.
Baked Halibut with Brussels Sprouts and Quinoa
- 1 pound Brussels sprouts, trimmed and sliced
- 1 fennel bulb, trimmed and cut into strips
- 1 tablespoon plus 1 teaspoon olive oil, divided
- Salt and pepper to taste
- 1 pound halibut fillet, divided into 4 portions
- 4 cloves garlic, minced, divided
- 3 tablespoons lemon juice
- 2 tablespoons butter, melted
- 2 cups cooked quinoa
- ¼ cup chopped sun-dried tomatoes
- ¼ cup chopped pitted Kalamata olives, optional
- 2 tablespoons chopped fresh Italian parsley or fennel fronds for garnish
- Position racks in upper and lower thirds of oven; preheat to 400 degrees F.
- Combine Brussels sprouts, fennel, 1 tablespoon oil, salt and pepper in a large bowl; toss to coat. Spread in a single layer on a large rimmed baking sheet. Bake, stirring occasionally, until tender, 20 to 25 minutes.
- Place halibut on another large rimmed baking sheet and top with half of the garlic and salt and pepper. Combine lemon juice and melted butter in a small bowl. Drizzle or brush half of the mixture over the fish. Bake until the fish is opaque and flakes easily with a fork, 12 to 15 minutes.
- Combine cooked quinoa, the remaining 1 teaspoon of oil, sun-dried tomatoes, olives, and parsley (or fennel fronds) in a medium bowl.
- Add the remaining garlic to the lemon-butter mixture. Pour the mixture over the vegetables and bake for 1 minute more. Serve the halibut and vegetables alongside the quinoa.
Chicken and Cabbage Salad Bowls with Sesame Dressing
- 1 (12 ounce) package seasoned cooked chicken strips or shredded rotisserie chicken or your own precooked
- 1/2 cup sesame dressing, your favorite brand
- 1 (9 ounce) package shredded coleslaw mix, or chop green and purple cabbage into bite-sized pieces
- ½ cup sesame-honey-flavored almonds
- Cut chicken into bite-size pieces; set aside.
- Measure 2 tablespoons dressing into each of 4 small lidded containers and refrigerate.
- Divide coleslaw mix among 4 single-serving lidded containers. Top each with one-fourth of the chicken and 2 tablespoons almonds.
- Seal the containers and refrigerate for up to 4 days. Toss with dressing just before serving.