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Heart Healthy Recipes, Issue #008 – Crispy Chickpea Snack, Scallops with Parsley, Plus...
December 19, 2017
Welcome to Heart Healthy Recipes' monthly Newsletter. In this issue we are featuring a Crispy Chickpea Snack - healthier alternative to popcorn, Scallops with Parsley, plus a warm Spinach Salad with Roasted Veggies.
Spicy Crispy ChickpeasGreat heart-healthy alternative snack to popcorn. The high protein in chickpeas help to regulate blood sugar levels. Also, chickpeas are a great source of soluble fiber, folate and magnesium. Studies have shown chickpeas lower the risk of heart attack.
Recipe Ingredients:3 cups dried chickpeas
1 tablespoon olive oil
½ teaspoon garlic
½ teaspoon cumin
½ teaspoon turmeric
salt and black pepper, to taste
Recipe Instructions:Pour approximately 6 cups of water into a large, heavy pot. Dissolve the salt, add the dry chickpeas and cover. Let sit overnight.
The next day, drain the chickpeas and return them to the pot, adding fresh water to cover the chickpeas. Set the pot over medium-high heat and bring to a boil. Cook until tender - approximately 1 hour.
When chickpeas are cooked, preheat the oven to 425°F. Drain and spread them on a sheet pan in a single layer. Cook until golden brown, about 40 minutes. Gently shake the pan occasionally for more even cooking.
Drizzle the olive oil over the chickpeas and shake or stir until evenly coated. Season with garlic, cumin, turmeric, salt and black pepper. Serve immediately, or store in an airtight container for up to 3 weeks.
Makes approximately 5 ½ cups
Scallops with Parsley & ThymeScallops served with heart-healthy watercress benefit the heart and body in many ways. Watercress contains more vitamin C than an orange and is very high in magnesium and phosphorus. Watercress is also very abundant in calcium, iron, vitamins A, B6 and B12. The high amount of folate contained in watercress helps lower amino acids and homocysteine levels while strengthening blood vessels.
Prep Time: 10 minutes
Cook Time: 10 minutes
Recipe Ingredients:3 tablespoons shallots, chopped
1 teaspoon lemon zest
1 teaspoon fresh-thyme, chopped
¼ teaspoon salt
1 ½ lb. large scallops
3 tablespoon parsley, chopped
2 tablespoon fresh lemon juice
3 tablespoons olive oil, divided
¼ teaspoons freshly ground black pepper
1 fresh lemon, cut into 4 wedges
4 cups fresh watercress, trimmed chopped
Recipe Instructions:In a large bowl, toss shallots, parsley, lemon zest, lemon juice, thyme, and 5 teaspoons of oil. Set aside. Season whole scallops with salt and pepper. In large sauté pan, heat 2 teaspoons of oil over medium-high. Sear half of the scallops for two minutes per side or until cooked. Remove scallops from the pan and set aside. Return pan to heat, add remaining oil and cook the rest of the scallops. Arrange watercress on serving platter. Top with scallops. Garnish with shallots, parsley and lemon mixture.
Makes 6 servings.
Nutritional Information/Analysis: Per Serving – calories 93.8, total carbohydrates 3.1 g, fiber 0.5g, saturated fat 0.9g, protein 5.9 g, sodium 153.5 mg
Warm Spinach Salad with Roasted Root Veggies and QuinoaThis healthy veggie, quinoa salad is also loaded with high folate spinach. Due to its high potassium content, spinach is recommended for people with high blood pressure and can help reduce the effects of sodium in the body. Spinach is also considered one of the top heart-healthy foods.
Recipe Ingredients:4 ½ cups chopped root vegetables, such as sweet potato and butternut squash, cut into ½ inch cubes
1 ½ cups chopped red onion, cut into ½-inch pieces
2 tablespoons olive oil
½ teaspoon salt
fresh cracked black pepper
1 cup uncooked quinoa, rinsed
4 cups baby spinach, loosely packed
½ fresh lemon, cut into 4 wedges
1 ounce crumbled goat or feta cheese
Recipe Instructions:Preheat oven to 425°F. Place prepared root vegetables and onion on a rimmed baking sheet. Toss with olive oil, and sprinkle with salt and pepper. Bake for 22-25 minutes (or until vegetables are tender when poked with a fork), stirring once halfway through. Remove from oven. Let cool completely. Meanwhile, prepare quinoa according to package directions. Let cool completely. Portion quinoa and vegetables into four freezer-safe containers; store in the refrigerator for 3-5 days, or freeze up to 3 months and move to the refrigerator the night before you plan to serve. To serve, layer quinoa and vegetables over baby spinach, squeeze lemon over top and warm for 30 seconds in a microwave, toss to mix. Top with cheese and serve warm.
Nutritional Information/Analysis: Per serving (about 2 cups): calories 255,fat 8 g (4g mono, 2g poly., 2g sat), cholesterol 3mg, sodium 393, carbohydrates 39g (fiber 7g, sugars 6 g) protein 7g
Heart Healthy Tips:
"Managing Blood Pressure"What is blood pressure? Blood pressure refers to the force that blood exerts against the walls of your arteries when your heart beats and rests. If the force is too strong it is high blood pressure. High blood pressure is caused by hardening of the arteries, thickening of the artery walls, and contraction of the smaller arteries. High blood pressure is the single most significant risk factor for heart disease.
How can a person know if they have high blood pressure? High blood pressure has no symptoms that can be seen or felt. The only way to tell if it is too high is to have it checked. Blood pressure should be checked at least every year - more often if it is high.
When is high blood pressure dangerous? When untreated even borderline high blood pressure can damage heart and blood vessels and increase your risk for heart attack. It can result in serious illnesses such as coronary artery disease, stroke, and kidney failure.
What can be done about high blood pressure? Diet and lifestyle changes are very helpful and may be enough to control mildly elevated blood pressure before it becomes high blood pressure. Also, seeking the support of a trusted medical/healthcare professional can be helpful.
For more information on lifestyle changes, please visit: http://www.heart-healthy-recipes.net/hearthealthyliving.html
For more heart-healthy recipes, please visit:http://www.heart-healthy-recipes.net
Heart-Healthy-Recipes.net website offers informational service only and the information contained in this website is not intended as professional nutritional or medical advice. The content in this website should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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