Recipes for a Healthy Heart
February is American Heart Month and is the perfect time to start making healthy lifestyle changes that will benefit you now and for years to come. The American Heart Association recommends leading an active lifestyle and focusing on a dietery pattern that includes a variety of fruits and vegetables, whole grains, low-fat dairy products, skinless poultry and fish, nuts, legumes and non-tropical vegetable oils. The two recipes below are nutrient-rich and a great way to be heart-healthy.
Egg and Cheese Wrap
Try this heart-healthy recipe from the American Heart Association and Go Red For Women 2016-17 Real Woman Chef Amanda DeJesus.
1 fat-free whole-wheat flour tortilla (warm)
1⁄4 ripe avocado
2 tablespoons tomatoes, diced
1 large egg white, scrambled
1 oz. Swiss cheese (low-fat)
freshly-ground pepper (to taste)
Add diced tomato and cook for 1 minute. Add egg white to the skillet and cook, stirring, until cooked through, 3-4 minutes. Season with black pepper. Fold tortilla burrito style and slice in half. Heat nonstick skillet over medium-high heat. Spread avocado in center of tortilla. Place egg mixture on top of avocado and sprinkle with cheese.
Recipe and photos courtesy of the American Heart Association.
Slow Cooker Hearty Chicken Noodle Soup
2 boneless, skinless chicken breasts (all visible fat discarded)
3 cups sliced carrots (around 1 pound of carrots), peeled
3 cups celery, chopped
2 medium zucchinis, cut into a medium dice
1 can low-sodium chicken broth
6 cups water
3 bay leaves
2 teaspoons Italian spice blend
1 teaspoon garlic powder
1⁄2 teaspoon ground black pepper
1 cup fresh dill, chopped, or 2 tablespoon dried dill
1 (12-ounce) bag wide egg noodles, cooked according to directions
Add chicken breasts to the bottom of a 6-quart (or larger) slow cooker bowl. Top with carrots, celery, zucchini, chicken broth, water, bay leaves, Italian spice blend, garlic powder, black pepper and salt. Cover the slow cooker with a lid and cook until chicken is fully-cooked, about 8 hours on low heat or 4 hours on high heat. Using a fork, remove and discard bay leaves from soup. Using tongs, transfer chicken to a medium bowl. Stir in the fresh or dried dill. Turn off heat but leave soup covered to keep warm. Let chicken cool and then cut into bite-size pieces. Meanwhile, cook egg noodles according to package directions. To serve, portion noodles into the bottom of each bowl. Ladle soup over noodles and serve.
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