Tag Archives: heart healthy meals

A Healthy Start to the Day

images

Thanks for all those who have been praying for my Dad. His Heart Catheterization went well, thanks be to God. The 4 Bypasses that they did 10 years ago are all open! The main Artery to his heart has narrowed, and there is about 60% diffused blockage there. Since it is diffused, they can’t put in a stint (which is used when there is a main point of blockage). So he will be starting a non-invasive therapy soon to help with that blockage and hopefully create new wide-open capillaries going to the heart – it’s called EECP.

When something goes wrong with the body, it’s usually then that we really wish we had done a better job of caring for it. Exercise and eating-right are key, and yes, I struggle with that too.  Dad isn’t much of a cook, and it can be daunting to try and do all that just for one person, especially starting in your 70’s.  He wants to eat heart healthy, but the Doctor didn’t have much to give him in order to accomplish that end. I decided that I’d start an ongoing collection of heart-healthy recipes for Dad, and to share with anyone who wanted simple, quick recipes – basically less than 30 minutes.

Today is the beginning of what I’d like to start as an ongoing (over time) Heart Healthy Recipes Series, and it’s a small but loving beginning. And when you’re at the beginning, what is more appropriate then the start to the day, BREAKFAST?

I used to be one of those people who did not like to eat breakfast. I would wake up so congested that my stomach was upset, and I definitely was not looking for anything to be put in it. But my Pediatrician at the time said that I needed to eat something in the morning, especially since I get Migraines. Now, I’m a big breakfast advocate, 100% pro breakfast, and a card-carrying member of Granola Chompers International. OK, I think I may have made that last thing up, but I wanted you to understand my heart-felt (cough) disposition towards Breakfast, and that just flowed out…sorry.

These recipes were chosen because they have few and simple ingredients, take a short amount of easy prep, and are things my Dad likes. Hopefully they will be things that you like too.

Here is a link to the download including 5 easy Heart-Healthy Recipes:

Heart Healthy BREAKFASTS

OR, if you’d just like to go to websites where I gathered the recipes, click on the titles below.

Banana-Peanut Butter Smoothies

Slow Cooker Oats

Summer Berry Parfait with Yogurt and Granola

Breakfast Tortilla Wrap

Easy Egg White Omelet

Happy Breakfast eating, friends. Share your reviews or even your own Heart-Healthy recipe suggestions in the comments please!

Tagged , , , , , , , , , , , ,

Delicious Healthy & Hearty Fall Meal

If you’re looking for a healthy, hearty, and easy fall meal, here’s a great option.  I didn’t plan this meal in advance–it was a lucky night in which I had everything that I needed on hand – score!  My Hubby wasn’t feeling well, so comfort food seemed in order, with a healthy twist.

The cook time (one hour) of the Turkey Loaf is the longest thing that you’ll need to plan for – but it’s worth it. Sometimes Turkey just doesn’t seem to cut it as a tasty substitute – that wasn’t the case here. I found the basic recipe on AllRecipes.com, and following the other reviewers advice, I then “shopped around” for the right glaze (come on, it doesn’t feel like a proper meatloaf without some kind of ketchup-based concoction on top!). The result was so tasty that I’m sharing my version of it.

They say the proof is in the pudding, and I admit that half the loaf quickly disappeared just between the two of us.  Pretty much the same situation with the Carrot-Sweet Potato Mash.  I tossed in some classic Jellied Cranberries into the spread, and well, you can read Mike’s (the Critic) reviews below…

Easiest Turkey Loaf Turkey Meatloaf

by Karen Kay (Lisa’s modified version)
Prep Time: 10 minutes
Cook Time: 1 Hr        Yields: 1 loaf

MEATLOAF INGREDIENTS:

7 oz of Seasoned Bread Stuffing Mix (I used dry Pepperidge Farm)

1/2 to 3/4 cup very hot water

1 lb ground Turkey (I like the lean version)

1 egg, beaten

1/4 tsp garlic powder, approx

1/4 tsp crushed red pepper flakes, approx

1/2 small onion, chopped

Salt and pepper to taste

Cajun seasoning (I used a few shakes of Earl’s, Tony Chacheres will work…etc) to taste

GLAZE INGREDIENTS: (I borrowed this from Chef John’s Classic Meatloaf recipe)

2 Tbsp brown sugar

2 Tbsp ketchup

2 Tbsp Dijon mustard

Hot pepper sauce to taste (I used several shakes of Texas Petes)

Directions

  1. Preheat oven to 375 degrees F (190 degrees C). Grease a 5 3/4 x 11-inch loaf pan.
  2. In a bowl, mix the stuffing mix with hot water, and let the mixture stand for 2 minutes to plump up the bread crumbs. In another bowl, mix the ground turkey with beaten egg, garlic powder, red pepper flakes, chopped onion, cajun seasoning, salt, and black pepper. Mix into the stuffing until thoroughly combined. Spoon the loaf mixture into the prepared pan.
  3. Begin baking in the preheated oven.  Meanwhile, in a small bowl, mix together brown sugar, ketchup, Dijon mustard, and hot sauce. Stir until the brown sugar has dissolved.  After 15 minutes, remove the meatloaf from the oven. With the back of a spoon, smooth the glaze onto the top of the meatloaf, then pull a little bit of glaze down the sides of the meatloaf with the back of the spoon.
  4. Continue to bake in the oven until no longer pink in the center, about 1 hour. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let stand 10 minutes before serving.

This made one very moist (Note: I used the 3/4 cup of water with the stuffing), mildly spicy Meatloaf.  My husband, the meatloaf connoisseur, reviewed this as:

This recipe will be a crowd favorite for sure–county fairs, sewing circles, social events, office potlucks. Do it.  – Mike

Carrot-Sweet Potato Mash Carrot-Sweet Potato Mash

by Kristin (on allrecipes.com)
Prep Time: 10 minutes
Cook Time: 20 min      Yields: approx 4 servings

Ingredients

  • 1 (8 ounce) package baby carrots
  • 1 sweet potato, peeled and cubed
  • 1/4 cup butter
  • 1/2 cup applesauce, or as needed (I used 1/4 cup and it turned out great!)
  • 1/4 cup brown sugar
  • 1/2 cup raisins (optional: I didn’t use)

Directions

  1. Place carrots and potatoes into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two.
  2. Meanwhile, melt the butter in a small saucepan over medium heat, then stir in the applesauce and brown sugar until dissolved. When the potatoes are ready, transfer to a serving bowl and mash until smooth. (I did this by hand with a Potato Masher for a chunkier texture, as pictured above. If you want it smoother, use a hand mixer.)  Then fold in the applesauce mixture and raisins, if desired.

UPDATED:  The original recipe called for twice as many carrots.  I’ve made it both ways, and my husband definitely liked it with less carrots – it gave more balance to the dish.  The hubby’s review of this delicious and perfect autumn side dish, with only 8-oz carrots, is as follows:

This takes orange foods to the next level! This is everyday, every meal good… take it from someone that doesn’t eat orange foods…   – Mike

Buen provecho! Would love to hear your feedback too.

Tagged , , , , , , , , , , ,
%d bloggers like this: