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Heart Healthy Recipes, Issue #006 – Featuring Wild Ginger Salmon with Broccoli over Jasmine Rice, Sp
October 30, 2017
Thank you for subscribing to Heart Healthy Recipes' Newsletter. In this newsletter we are featuring a Wild Ginger Salmon with Broccoli over Jasmine Rice, Spicy Corn on the Cob and Red Lentil-Sweet Potato Soup.
Wild Ginger Salmon with Broccoli over Jasmine RiceThis heart healthy, gluten free salmon dish is rich in Omega-3s. Salmon is one of the top heart healthy foods due to the high content of Omega-3s. The American Heart Association advises eating salmon and other Omega-3 rich foods twice a week.
Recipe Ingredients:1 cup dry jasmine rice
1 lb. Fresh or frozen wild salmon fillets, thawed if frozen
2 tablespoon honey, room temperature
3 tablespoons reduced-sodium, gluten-free soy sauce or tamari; divided
1 tablespoon toasted sesame oil
1 tablespoon rice vinegar
2 cloves garlic, grated
1 inch fresh ginger, grated
4 cups broccoli florets
1 tablespoon grapeseed oil
Toasted sesame seeds, Sriracha and/or sliced green onions for garnish
Recipe Instructions:1. Cook rice according to package directions; set aside to cool.
2. Preheat oven to 400°.
3. Pat salmon dry, and place into covered baking dish.
4. In a small bowl, stir together honey, 2 tablespoons of the soy sauce, sesame oil, rice vinegar, garlic and ginger. Spoon sauce over salmon.
5. Toss broccoli with remaining 1 tablespoon soy sauce and the grapeseed oil, and spread around salmon in baking dish, then cover.
6. Bake for 12-15 minutes, or until salmon is opaque and flakes easily with a fork. (If vegetables are not finished, remove salmon and continue to cook vegetables or vice versa.)
7. Serve salmon and broccoli over prepared rice. Spoon any remaining pan sauces over salmon and broccoli. Garnish with sesame seeds, Sriracha and/or green onions.
Spicy Corn on the CobCorn benefits the heart with essential nutrients and vitamins A, B, E and many minerals. Its high fiber also lowers cholesterol.
Recipe Ingredients:½ teaspoon pressed garlic or ½ teaspoon garlic powder
¼ teaspoon ground cumin
¼ teaspoon paprika
Dash of cayenne pepper
2 tablespoons grapeseed oil
6 ears of corn (fresh or frozen)
Recipe Instructions:Combine the garlic and spices with the grapeseed oil. Bring a large pot of water to a boil. Add the corn and return to a boil, then boil for 3 minutes. Remove the corn from the water and brush generously with the spicy sauce. Makes 6 servings.
Red Lentil and Sweet Potato SoupComforting, warm soup containing high fiber and cholesterol lowering lentils. Lentils are also a great source of folate and magnesium. Folate lowers homocysteine levels helping to prevent heart disease. The magnesium assists to improve blood flow - which also contributes to heart health.
Recipe Ingredients:½ cup dried red lentils – sorted & rinsed thoroughly
2 medium sweet potatoes, cut into ¼ inch dices
1 yellow onion, cut into ¼ inch dices
2 stalks celery, cut into ¼ inch dices
2 carrots, cut into ¼ inch dices
2 cloves garlic, minced
¼ cup coconut nectar
2 bay leaves
1 teaspoon cinnamon
¼ teaspoon freshly grated nutmeg
¼ teaspoon allspice
32 oz. vegetable stock
Salt and pepper to taste
Recipe Instructions:Add all the ingredients, except the salt and pepper, to a large soup pot or Dutch oven. Bring to a boil and simmer for 30-40minutes until the vegetables and lentils are cooked through. Season with salt and pepper to taste and simmer for 5 more minutes. Makes 4-6 servings.
Heart Healthy News:Most of us are familiar with the two best things we can do to protect our hearts: eat a balanced diet rich in fiber, fresh fruits and vegetables, and get regular exercise. Scientific research has also shown that some supplements, when used under the guidance of a medical professional, can also have a positive impact on heart health. Fish oil, vitamins B, C and D, and co-enzyme Q10 (CoQ10) have all been linked to improved heart or circulatory system health. Herbal supplements like turmeric, hawthorne and garlic may hold promise as well. Consult with your doctor to determine if supplements could improve your heart health.
For more heart-healthy information, please visit:https://www.heart-healthy-recipes.net/hearthealthydiet.html
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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