5 heart-healthy recipes for breakfast, lunch and dinner

5 heart-healthy recipes for breakfast, lunch and dinner

Heart-healthy recipes typically include foods that aren’t likely to contribute to high blood pressure or cholesterol levels. They often contain low-fat sources of protein, vegetables, whole grains, and unsaturated fats.

Eating these foods can lead to A major role reducing a person’s risk of cardiovascular disease. It can also keep existing conditions under control, such as high blood pressure. It is also important for people to avoid excessive salt and added sugars, alcohol and tobacco.

Read on for heart-healthy breakfast, lunch, and dinner recipes.

For a heart-healthy breakfast, try these spinach muffins from a UK charity, British Heart Foundation.

Spinach pancakes

Servings: 6

Ingredients

  • 5 1/2 oz (150 g) white self-raising flour
  • 1/4 teaspoon baking powder
  • 1 1/2 ounces (40 g) sunflower fat
  • Pinch of dried red pepper flakes
  • 1 3/4 ounces (50 g) shredded baby spinach leaves
  • 2 ounces (55 g) semi-fat mature cheddar cheese, finely grated
  • Freshly ground black pepper, to taste
  • 1 scrambled egg
  • 4 fluid ounces (125 ml) of 2% fat milk

Preparation steps

  1. Preheat oven to 374°F (190°C), or for fan ovens, 338°F (170°C).
  2. Place six muffin cups with the paper tins. Sit aside.
  3. Sift the flour and baking powder into a bowl. Gently rub in sunflowers until mixture resembles breadcrumbs.
  4. Add chili flakes, spinach, cheese, and black pepper. Add eggs and milk. Gently stir until well blended. The mixture should look somewhat lumpy. Over-mixing makes heavy cakes.
  5. Divide batter evenly among the six muffin cups. Bake for 25-30 minutes or until golden brown and firm to the touch.
  6. Transfer to a wire rack. Feet warm or cold. If serving warm, allow muffins to cool 20-30 minutes beforehand.

Lean poultry recipes can form part of a heart-healthy menu. Try this chicken dish from American Heart Association (AHA). Note that this recipe requires a pressure cooker.

Chicken Shawarma

Servings: 4

Ingredients

  • 2 teaspoons olive oil
  • 1 small onion chopped
  • 1 pound (453 grams) skinless chicken breast
  • 1/2 cup fat-free, low-sodium chicken broth
  • 4 medium garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon fresh pepper
  • 1/4 teaspoon salt
  • 2 cups shredded romaine lettuce
  • 1 medium tomato, sliced
  • 1 medium tomato chopped
  • 1/2 medium unpeeled cucumber, sliced
  • 1/2 medium unpeeled cucumber, sliced
  • 2 tablespoons low-fat crumbled feta cheese
  • 2 tablespoons fresh Italian parsley (flat leaves)

Preparation steps

  1. Remove all visible fat from the chicken and cut it into strips.
  2. Heat the oil in a pressure cooker using the frying setting. Cook onions for 3 minutes, or until soft, stirring frequently.
  3. Add chicken. Cook chicken for 4-6 minutes or until light brown. Stir frequently to prevent it from sticking. Close the pressure cooker.
  4. Add the broth, garlic, cumin, paprika, turmeric, pepper and salt. Secure the cover.
  5. Cook on high pressure for 4 minutes. Quickly release the pressure.
  6. Arrange the lettuce, tomato slices and cucumber slices on a plate and place the chicken on top. Top with remaining cucumber and diced tomatoes as a topping, along with feta cheese and parsley.

Fish provides another heart-healthy source of protein. This recipe is from Heart and Stroke Foundation of Canada It also helps to increase your vegetable intake.

Cod with potatoes, fennel and carrots

Servings: 4

Ingredients

  • 2 tablespoons (25 ml) canola oil
  • 1 medium onion, thinly sliced
  • 2 cloves minced garlic
  • 1 small fennel onion, trimmed and thinly sliced, keeping a few strands of the soft leafy part
  • 4 small potatoes, cut into thin slices
  • 2 large carrots, peeled and cut into large pieces
  • 3/4 cup (175 ml) low-sodium chicken broth
  • 2 tablespoons (25 ml) tomato paste
  • 3 wide slices of orange peel, white pulp removed
  • 4 cod fillets, 4 oz (125 g) each

Preparation steps

  1. In a large nonstick skillet, heat canola oil over medium-high heat. Add the onions and garlic and stir until the onions soften. This should take 6-7 minutes.
  2. Add the fennel and continue to cook until soft and crunchy, this takes 4-5 minutes. Add potatoes and carrots.
  3. Whisk chicken broth and tomato paste together in a mixing bowl. Add it to the pan along with the orange peel. Cover the pan with a lid and simmer for 10 minutes.
  4. Lift the lid off the pan and place the cod fillets over the vegetables. Cover again and cook for 10 minutes or until fish is done.
  5. Use a spoon to serve the vegetables, and place a slice of cod on top of each plate. Decorated with fennel fronds.

Vegetables are incredibly versatile ingredients. Try this Moroccan dish from AHA.

Moroccan lentil broth with pumpkin

Servings: 8

Ingredients

  • 1 teaspoon canola oil or corn oil
  • 1 medium onion (preferably yellow), cut into cubes
  • 2 medium garlic cloves or 1 teaspoon minced garlic – optional
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 tsp ground coriander
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 pounds (907 g) squash, peeled, cut into 1-inch (2.5 cm) cubes, or 20 ounces frozen squash cubes
  • 5 cups of low-sodium vegetable broth
  • 28 oz can of diced salt-free tomatoes
  • 1 15 ounce can of salt-free lentils or 3/4 cup of dried lentils, washed and drained
  • 3/4 cup chopped fresh cilantro
  • 1 teaspoon grated lemon peel

Preparation steps

  1. In a large saucepan or Dutch oven, heat the oil over medium-high heat, and stir to coat the bottom of the pot.
  2. Add onions and cook 3 minutes, or until tender, stirring constantly.
  3. Add garlic, cumin, coriander, cinnamon, salt and pepper. Cook for 1 minute or until garlic and spices are fragrant.
  4. Pumpkin is added with walnuts, broth, tomatoes and lentils. The mixture is boiled.
  5. Reduce the heat to a low temperature. Cover the pot with a lid and simmer for 40 minutes or until the lentils are tender.
  6. Sprinkle with coriander and lemon peel to serve.

A low-sodium diet does not necessarily mean meals that are devoid of flavour. Try this recipe from AHA’s Low Salt Cookbook.

Chicken with ginger and peas

Servings: 5

Ingredients

  • 1 tablespoon cornstarch
  • 1/2 cup (118 ml) fat-free, low-sodium chicken broth
  • 1 – 2 extra tablespoons of fat-free, low-sodium chicken broth
  • 1 tablespoon soy sauce – use the lowest sodium available
  • 1 teaspoon pepper
  • 2 teaspoons canola or corn oil
  • 1 1/4 lb (566 g) chicken breasts, trimmed of visible fat
  • 6 ounces chopped snow peas
  • 2 medium garlic cloves, minced
  • 1/2 teaspoon minced and peeled ginger root

Preparation steps

  1. Put the cornstarch in a small bowl. Add ½ cup of chicken broth, soy sauce, and pepper. Whisk until the cornstarch dissolves, then set aside.
  2. In a large, heavy skillet, heat the oil over high heat, swirling to coat the bottom. Cook chicken for 4 minutes, stirring frequently.
  3. Add the peas, garlic and ginger root, stirring. Cook for 3 minutes, stirring constantly.
  4. Add broth mixture. Cook 2-3 minutes, or until sauce thickens and chicken no longer pink in center, stirring constantly. If mixture begins to burn, remove from heat for a moment or stir in additional broth.

The food a person eats can play a major role in reducing the risk of cardiovascular disease. It can also help control existing conditions, such as high blood pressure.

Heart-healthy recipes can make it easier for a person to eat foods that support heart health. Other factors, such as quitting smoking, getting regular exercise, and maintaining a moderate weight, are also important.

Visit Medical News Today’s Heart and Vascular Center for more heart health advice.

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