4 Recipes to Support Cardiovascular Health
White Bean Soup
Serves 4
Ingredients
1 tablespoon olive oil
1 yellow onion minced
2-3 large carrots diced, about 1 cup
2 celery ribs diced, about ½ cup
4 cloves garlic minced
1 ½ teaspoon sea salt
½ teaspoon ground black pepper
½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon dried basil
2 tablespoons white wine vinegar
3 15 oz cans cannellini beans or great
northern beans, drained and rinsed
4 cups low sodium veggie broth
2 tablespoons low sodium tamari
2-3 cups kale, spinach, or swiss chard
¼ cup fresh parsley
Grated parmesan for serving
1. Blend 1 can of the drained beans with 1 cup broth. Set aside.
2. Add oil to a dutch oven or large pot over medium heat. Add onions, carrot, celery, garlic, and salt and saute for 7-8 minutes until veggies soften and become fragrant.
3. Season with pepper, dried oregano, thyme, and basil. Stir to combine and saute for 1-2 more minutes. Deglaze the pan with white wine vinegar.
4. Add blended beans, remaining beans, and veggie broth. Bring to a boil then reduce heat and simmer for 20-30 minutes until soup starts to thicken.
5. Add tamari, greens, and fresh parsley and simmer for 5 more minutes until the greens wilt.
6. Serve warm, topped with parmesan cheese and crusty bread.
Healthy Chicken Tacos
Serves 4
Ingredients
1 ½ lbs boneless skinless chicken thighs
1 tablespoon olive oil
2 tablespoons lime juice
2 cloves garlic minced
1 teaspoon chili powder
1 teaspoon fine sea salt
½ teaspoon ground cumin
Flour or corn tortillas
For serving:
Chopped red onion, cilantro, avocado or guacamole, salsa or pico de gallo, queso fresco, sour cream or Greek yogurt
1. Whisk together olive oil, lime juice, garlic, chili powder, salt, and cumin in a small bowl.
2. Pour marinade over chicken thighs and let marinate for 15-30 minutes.
3. Grill chicken thighs using an indoor or outdoor grill or cook on the stove top in a cast iron skillet over medium heat for 10-12 minutes, flipping halfway, until cooked through (internal temperature should be 170-175°F). Once cooked, pull chicken from heat and let rest for 3-5 minutes.
4. Dice chicken thighs into cubes. Place chicken into warm taco shell and add toppings of choice.
Roasted Broccoli Quinoa Salad
Serves 4-6
Ingredients
1 cup dry quinoa
2 cups water or veggie broth
½ pound broccoli cut into florets
1 sweet potato chopped into
¼ – ½ inch chunks
1 15 oz can chickpeas, drained and rinsed
1 bunch lacinato kale, roughly chopped
Olive oil as needed
⅓ cup fresh parsley chopped
3 tablespoons crumbled feta cheese
Juice from one lemon
½ tablespoon apple cider vinegar
2 teaspoons maple syrup
3 tablespoons olive oil
Salt and ground pepper to taste
Crushed red pepper to taste, optional
1. Preheat oven to 425ºF.
2. Rinse and drain quinoa if needed. Place quinoa and water in a medium saucepan and bring to a boil. Once boiling, reduce heat to simmer, cover, and let it cook for 15 minutes. Remove from heat after 15 minutes and place quinoa in a large bowl to cool.
3. Drain and rinse your canned chickpeas. Place the chickpeas on a paper towel or hand towel to dry.
4. Toss broccoli and sweet potato chunks with olive oil and pepper. Roast veggies at 425ºF for about 20 minutes.
5. After 20 minutes, add your kale and chickpeas to the roasting pan. Add a bit more oil, salt, and pepper and cook for another 15 minutes, stirring the veggies around at least once during the roasting process.
6. Once your veggies are tender, remove from the oven and combine them with the quinoa. Chop parsley, crumble feta, and add to the quinoa and vegetable mixture.
7. In a small bowl, whisk together lemon juice, vinegar, and maple syrup. Gently stir in oil and add salt, pepper, and crushed red pepper flakes to taste.
8. Pour dressing over quinoa/vegetable mixture and toss to combine. Taste and season with more salt and pepper before serving, if needed.
9. Store any leftovers in the fridge for 4-5 days. As the salad sits, it tends to soak up the dressing and become dry. If needed, add an extra splash of lemon to brighten it back up before serving.
Blueberry Oatmeal
Serves 1
Ingredients
1 cup almond milk or oat milk
½ cup old fashioned rolled oats
½ cup fresh blueberries
½ tablespoon chia seeds
1 teaspoon maple syrup
½ teaspoon vanilla extract
¼ teaspoon cinnamon
Pinch of salt
Toppings:
Fresh blueberries, nut butter, maple syrup, milk
1. Add all ingredients to a medium saucepan or pot over medium/high heat.
2. Bring mixture to a low boil then reduce heat to a simmer and continue to cook for about 5-7 minutes, stirring occasionally. When stirring oatmeal, press down on blueberries with a wooden spoon or spatula to burst the berries, releasing juices. Oatmeal is ready when the oats have soaked up most of the liquid and are creamy.
