February 03, 2020

February is Heart Health Month, which means it’s the perfect time to engage in heart-healthy activities. According to theNational Heart, Lung and Blood Institute, there’s a lot you can do to prevent heart disease, which is currently the leading cause of death in America. Following a healthy lifestyle, including making time for physical activity and healthy eating, can help you meet your heart-health goals.

 

Even small lifestyle changes can lead to significant health benefits. When it comes to healthy eating, try making more of your meals at home. Restaurant dishes are often loaded with sodium, vegetable oils, sugar, and heavy portions. You can easily slash your intake by simply preparing your meals yourself.

 

The beauty of cooking at home is that you have complete control. Sensitive to salt? Use fresh herbs and spices to season your food instead. Cutting out sugar? Choose creamy or savory instead of sweet. When you cook up these delicious recipes, you’re in control of choosing healthy eating and heart-healthy habits!

 

Here are a few of our favorite tasty recipes that your whole family will enjoy this February:

Crispy Honey Garlic Salmon

Recipe fromifoodreal

 

Juicy salmon with crispy skin is a tasty dinner you can make right at home. It pairs perfectly with steamed broccoli and quinoa for a healthy homemade dinner.

 

Ingredients

2 tbsp honey

1 tbsp lemon juice

2 – 3 large garlic cloves, grated

½ tsp salt

½ tsp ground black pepper

6 salmon fillets (3 oz each)

1 – 2 tsp avocado oil

2 green onions, finely chopped

 

Directions

  1. In a small bowl, whisk together honey, lemon/lime juice, garlic, salt and pepper.
  2. Place salmon fillets in a large resealable Ziploc® bag and pour marinade over. Squeeze as much air out as possible and seal the bag. Gently move fillets around inside the bag to make sure they are all evenly coated. Place flesh side down and let marinate for 15 minutes.
  3. Preheat large non-stick skillet on low – medium heat and add oil, making sure it coats the bottom of the skillet evenly. Place salmon fillets flesh side down leaving enough space in between them. Cover with a lid and cook for 3 minutes.
  4. Remove the lid, cook another minute and flip over. Repeat: cover, cook for 3 minutes, remove the lid and cook for another minute. If your skillet is not large enough, cook in two batches.
  5. Serve hot garnished with green onions and your favorite healthy sides. To store, refrigerate in an airtight container for up to 5 days.

Creamy Avocado Pesto

Recipe fromEatingWell

 

Using avocado to make pesto is a healthy, dairy-free alternative to cheese while still providing a silky consistency and creamy taste. This pesto can be added to your favorite pasta, vegetable noodles, chicken, wraps or sandwiches.

 

Ingredients

1 large bunch fresh basil

2 ripe avocados

½ cup walnuts or hemp seeds

2 tablespoons lemon juice

3 cloves garlic

½ teaspoon fine sea salt

½ cup extra-virgin olive oil

Ground pepper to taste

 

Directions

  1. Strip basil leaves from the stems and add to a food processor along with avocados, walnuts (or hemp seeds), lemon juice, garlic, and salt; pulse until finely chopped.
  2. Add oil and process to form a thick paste. Season with pepper.

Walnut Crusted Cod

Recipe adapted fromThe Gracious Pantry

 

Love breaded fish sticks? The crunchy texture from this walnut crusted fish is a yummy, healthy swap for fried battered fish. For a healthy meal, enjoy with steamed veggies and wild rice.

 

Ingredients

1 lb. wild cod, fresh or frozen/thawed

¾ cups walnut pieces

1 tsp onion powder

1 tbsp lemon zest

Salt, as needed

For serving:

fresh lemon wedges

Fresh parsley, chopped

Directions

  1. Place walnuts in a food processor and blend until you have a nice almond meal consistency.
  2. Add in the onion powder and lemon zest and pulse several times with the processor to mix.
  3. Place the fish on a plate and pat the walnut mixture on top. When the top of the cod is covered, transfer to a baking dish.
  4. Bake at 350°F for 20-25 minutes or until the fish is fully cooked.
  5. Turn oven to broil and continue cooking for another 5-10 minutes, or until the walnuts are a golden brown from roasting.
  6. Transfer to plate and allow to cool slightly. Serve with some fresh lemon wedges and freshly chopped parsley for garnish. Season with salt as needed.

Heart Health Month is a time to focus on your heart health and what you can do to keep your ticker in tip-top shape. From stress management to smoking cessation to healthier eating, there’s so much you can do to take care of your heart health! This February, add these recipes into your weeknight dinners to create new healthy eating habits.

 

What’s your favorite recipe to make at home?


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September 25, 2020

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