Heart-healthy recipes

December 06, 2018
heart healthy for CL

Whole Wheat Gingerbread Pancakes

Recipe from: cookieandkate.com

Serves: 2-4

Ingredients:

  • 1 cup whole wheat flour
  • 1 tbsp baking powder
  • 1 tsp ground ginger
  • 3/4 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt
  • 1 cup unsweetened soy, almond milk, or skim milk
  • 1 large egg
  • 3 tbsps unsulphured molasses (the strength of your molasses will determine the intensity of the gingerbread flavor—lighter molasses imparts less flavor, whereas blackstrap can be pretty intense)
  • 2 tbsps maple syrup, coconut sugar or brown sugar
  • 2 tbsps melted butter or coconut oil
  • ½ tsp vanilla extract

Instructions:

1.If you’re using an electric griddle, go ahead and preheat it to 350 degrees Fahrenheit. In a medium mixing bowl, whisk together the dry ingredients: the flour, baking powder, ginger, cinnamon, nutmeg and salt.

2.In a smaller bowl, combine the milk, egg, molasses, maple syrup, butter and vanilla extract (if you’re using coconut oil and it solidifies on contact with cold ingredients, just warm the mixture in the microwave for 15 to 30 seconds, until it melts again, or let the mixture rest for a few minutes in a warm place). Whisk until the mixture is thoroughly combined. Pour into the flour mixture and stir just until the mixture is incorporated and no big lumps of flour remain.

3.If you’re not using an electric griddle, heat a stovetop griddle, cast-iron pan or non-stick pan over medium-low heat. It’s hot enough when a drop of water sizzles against the pan. If necessary, grease the pan with a pat of butter or non-stick cooking spray (my griddle is non-stick so I didn’t use any).

4.Give the bowl one more stir and pour 1/3 cup batter into the pan (if at any point the batter becomes too thick, just stir in a tiny splash of milk). Wait until the outer 1/2″ of the pancake is no longer shiny, then flip it with a spatula. Cook on the opposite sides for 1 to 2 minutes, or until golden brown.

5.Serve the cooked pancake immediately or keep warm in an oven set to 200 degrees Fahrenheit. Repeat with remaining pancakes, adjusting heat as necessary to achieve pancakes that are cooked through and golden brown on both sides.

Brussels Sprout, Kale & Apple Salad w/ Cheddar, Pecans & Honey Dijon Vinaigrette

Serves: 6-8

Recipe modified from: coleycooks.com

Ingredients:

  • 1 lb brussels sprouts
  • 1 large bunch kale
  • 1 granny smith apple, julienned
  • 1/3 cup pecans, toasted & roughly chopped
  • ¼ cup dried cranberries
  • 6 oz nonfat or reduced-fat shredded cheddar cheese, chopped further
  • 5 strips fakin bakin (tempeh bacon) or reduced-sodium turkey bacon

For the vinaigrette:

  • 1 small shallot, minced
  • 2 tbsps apple cider vinegar
  • 2/3 cup cooked white beans (or no-salt-added canned white beans, rinsed and drained)
  • 1 tbsp Dijon mustard
  • 2 tsps honey
  • Salt + freshly cracked pepper to taste

Instructions:

  1. Use a mandolin or a knife to slice brussels sprouts very thin, then add them to a bowl.
  2. Remove the tough stems from the kale, then stack the leaves and roll them up like a cigar. Run your knife through them to make nice thin slices, then add them to the bowl with the brussels sprouts.
  3. Add the julienned apple, toasted pecans, dried cranberries, cheddar cheese & tempeh bacon.

Instructions for Vinaigrette:

  1. Use food processor or blender. Combine all ingredients.
  2. Blend at high speed until desired consistency is reached.
  3. Pour over salad and toss until everything is thoroughly combined. Add minimal salt and pepper to taste. Serve immediately. 

Creamy Roasted Red Pepper & Cauliflower Soup w/ Feta Cheese

Serves: 4

Recipe modified from: closetcooking.com

Ingredients:

  • 4 red bell peppers, cut in half & seeds removed
  • 1 small head cauliflower, cut into florets
  • 4 cups vegetable broth (low sodium) + 2 tbsps vegetable broth (low sodium)
  • 1 onion, diced
  • 2 cloves garlic, chopped
  • 1 tsp fresh thyme, chopped
  • 1 pinch red pepper flakes
  • 1 tsp smoked paprika
  • 4 oz nonfat feta cheese or regular, crumbled
  • Salt + pepper to taste

Instructions:

  1. Place the red peppers face down on a baking sheet. Broil until the skins are blackened (about 10 minutes), place in a sealable container and let “steam” for about 20 minutes before pinching the skins off and dicing.
  2. Toss the cauliflower florets in 1 tbsp vegetable broth. Place in single layer on a baking sheet. Roast in oven at 400F for about 20-30 minutes until tender and caramelized.
  3. Heat 1 tbsp vegetable broth in large saucepan over medium heat and cook onion until tender (about 5-7 minutes).
  4. Add garlic, thyme, and red pepper flakes and cook one more minute.
  5. Add the roasted red peppers, cauliflower, broth, paprika, and feta cheese and simmer 10 minutes.
  6. Puree soup to desired consistency with a hand blender or immersion blender.
  7. Season with minimal salt, pepper and garnish with leftover feta cheese and optional extra red pepper flakes.
  • For added protein – add in 1 can of chickpeas (low sodium, rinsed and drained)

  • To make in crockpot – Complete steps 1 and 2, then place everything except cheese in crockpot. Cook on low for 6-10 hours or high for 2-4 hours before pureeing and mixing in the cheese.

  • For creamier soup – use soymilk in place of vegetable broth or add 1 cup nonfat plain Greek yogurt.

Stuffed Butternut Squash

Serves: 3

Recipe modified from: zenanzaatar.com

Ingredients:

  • 1small butternut squash
  • 1 cup quinoa, rinsed and drained
  • 2 cups vegetable broth (low sodium) + 1 tbsp for sautéing
  • 1/3 cup walnuts, chopped
  • 2-3 tbsp fresh sage, chopped
  • 1 pear, diced
  • ½ red onion, diced
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ tsp nutmeg

Maple Balsamic Drizzle:

  • 2 tbsp maple syrup
  • 2 tbsp balsamic vinegar

Instructions:

  1. Preheat oven to 400F. Cut squash in half lengthwise and scoop out the seeds and pulp. Place face down on parchment lined baking sheet. Bake squash for about 35 minutes, until tender.
  2. While the squash is baking, prepare the filling. Bring quinoa + vegetable broth to a boil in a medium pot, then reduce to simmer. Cover and cook quinoa for 12-15 minutes until liquid is absorbed.
  3. Sauté diced red onion and chopped sage in saucepan sprayed with non-stick cooking spray and 1 tbsp vegetable broth for about 5 minutes. Add cooked quinoa, chopped walnuts, diced pear, salt, pepper and nutmeg to the saucepan and stir to combine.
  4. Mix balsamic vinegar and maple syrup together for drizzle.
  5. Scoop filling into the squash. Serve the extra quinoa stuffing on the side. Drizzle the squash with some maple balsamic drizzle and serve warm.

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