Eating healthy doesn’t have to be boring. It’s easy to create delicious meals that are good for your heart and satisfy your taste buds. Check out the heart healthy recipes below for some inspiration in the kitchen. Whether you’re a kitchen novice or a qualified chef, we’ve got your next meal covered.
1. Warm Oatmeal with Berries.
Start your day right with a bowl of warm oatmeal. Oats are packed with nutrition, including omega 3 fatty acids, folate, and potassium. This hearty breakfast is also high in fiber, which may help lower levels of bad cholesterol and keep your arteries healthy.
The Ingredients.
- 2 cups oatmeal
- 3 1/4 cups water
- Berries, honey, toppings
This recipe makes four servings.
Step 1
In a medium sized saucepan, bring 3 1/4 cups of water to a boil. Stir in two cups of old fashioned rolled oats. Then reduce the heat and let simmer for 5 minutes. Remember to stir occasionally.
Step 2
Remove the pan from the stovetop, then cover and let the mixture sit for 1-2 minutes.
Step 3
Scoop the oats into a bowl and top with berries. Add nuts, dried fruit, or additional toppings desired. Drizzle with honey to add a touch of sweetness.
For a single serving, combine 1 cup of water with ½ cup of oats. Then microwave on high for 2 to 3 minutes. Cooking time may vary depending on the wattage of your microwave. Once cooked, add the berries and toppings and drizzle with honey.
2. Balsamic Chicken.
This Italy-inspired meal is a great option for lunch or dinner. Chicken is a lean meat and has less saturated fat than red meat, making it a better option for heart health. Balsamic vinaigrette is low in calories, but rich in flavor. It’s also a low glycemic dressing, meaning it won’t cause your blood sugar to spike.
The Ingredients.
- 4 small chicken breasts
- 1 tablespoon paprika
- 1 tablespoon olive oil
- 1/2 teaspoon cut fresh rosemary
- 2 cloves garlic, minced
- 1/4 teaspoon black pepper
- 1/2 cup dry red wine (can be substituted for water)
- 3 tablespoons balsamic vinegar
This recipe makes four servings.
Step 1
In a small bowl, combine the paprika, olive oil, rosemary, garlic, and pepper. Then mix until it thickens like a paste.
Step 2
Rub the mixture on both sides of the chicken breasts and then place them on a baking sheet. Cover the baking sheet and refrigerate for 2 hours to allow the chicken to marinate.
Step 3
Preheat the oven to 450ºF. Remove the chicken from the refrigerator and drizzle with red wine.
Step 4
Bake for 20 minutes or until the juices run clear. Be sure to turn the chicken halfway through baking, so it cooks evenly on both sides.
Step 5
Remove from oven and drizzle a little balsamic vinegar over the chicken before serving.
3. Easy stir fry shrimps.
Shrimp is a good source of protein and other important nutrients like selenium, B12, and phosphorus. The brown rice adds fiber to give the meal some staying power. You can easily customize this dish by adding more of your favorite vegetables or substituting the shrimp for chicken.
The Ingredients.
- 2 cups cooked brown rice
- 18 pre-cooked shrimp with the tails removed
- 4 medium carrots, peeled
- 1 bunch broccoli
- 1 red pepper
- 2 teaspoons extra virgin olive oil
- 1 tablespoon low-sodium soy sauce
- 1/2 tablespoon sesame oil
- Pinch of honey
- 1/2 teaspoon fresh-grated ginger
This recipe makes four servings.
Step 1
Cook the rice according to package instructions. While the rice is cooking, use a skillet to cook the shrimp for 2 to 3 minutes or until pink. Then remove and set aside.
Step 2
Chop vegetables and peel carrots. Then add the carrots, broccoli, and red pepper to the skillet. Toss with extra virgin olive oil and cook on medium heat for about 4 minutes. Stir frequently.
Step 3
Add shrimp back to the skillet. Stir in soy sauce, sesame oil, honey, and ginger. Stir contents of the skillet for about 2 minutes. Remove from stovetop.
Step 4
Toss with rice and serve.
DomoArigato 