Family Magazine

Hearth Healthy – with 3 Recipes :)

By Nancy Bell @nancyfancyfree

While reading the paper today I stumbled across the fact that 71 million Americans have high cholesterol.  Seeing this fact made me really happy I am not part of that statistic and definitely do not want to be.  In the article, it said that diet is extremely important in lowing cholesterol.  Eating whole grains, beans, a variety of fruits and vegetables, nuts, avocado, and limiting animal products can help your ticker become stronger.

There were also showcased recipes that were “heart healthy.”  I was really pleased to see that I eat a good majority of the main ingredients and even have similar recipes.  There were a few recipes that I thought looked like they were worth a try.  Here they are,

I cannot wait to try, Thai Chicken Crunch Wraps

Ingredients for the wrap-

  • 1 Tbsp. canola oil
  • 2 chicken breasts, cut into thin strips
  • 4 cloves garlic, minced
  • ½ sweet onion, chopped
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 2 carrots, shredded
  • ¾ cup cabbage, finely shredded
  • 3 green onions, thinly sliced

Ingredients for the sauce-

  • ¼ cup cilantro, finely chopped
  • 1/3 cup sweet chili sauce
  • 1 tbsp. crunch peanut butter
  • ¼ tsp. fresh chopped ginger
  • 2 tsp. soy sauce
  • Crushed red pepper flakes to taste

For topping-

  • 3 large whole wheat tortillas
  • 1 ½ cup lettuce, chopped
  • ½ cup peanuts
  • Handful of green snap peas

Instructions-

  • Heat the wrap oil in a large skillet on medium heat. Add the chicken, garlic, onions, salt and pepper.  Cook stirring occasionally until the chicken is thoroughly cooked.  Add the carrots, cabbage, and green onions, cook for a few minutes until the veggies are tender.
  • Combine the sweet chili sauce, ginger, peanut butter, soy sauce, and red pepper in a bowl. Stir until smooth and add to the skillet along with the cilantro.  Stir until mixed and heated.
  • Spoon the mixture into the tortillas, top with lettuce, peanuts, and peas. Roll tightly and enjoy!

An easy breakfast that is heart healthy and has a little spin off the original, Apple Pie Oatmeal

Ingredients-

  • ½ cup steel cut oat
  • 2 cups water
  • 1 cup chopped apples
  • ½ tsp. ground cinnamon
  • ¼ tsp. all spice
  • Honey to taste

Instructions-

  • Combine all the ingredients in a pot and bring to a boil, reduce the heat and simmer until cooked and apples are mushy. Enjoy!

The photo of Dark Chocolate Brown Rice Pudding doesn’t look healthy at all, definitely trying this recipe.

Ingredients-

  • 1 cup short grain brown rice
  • 3 cups unsweetened Almond Milk
  • ½ tsp. cinnamon
  • 1 pinch sea salt
  • ¼ cup maple syrup
  • ¼ cup cocoa powder
  • Berries to top

Instructions-

  • In a medium pot mix the rice, almond milk, cinnamon, and sea salt and bring to a boil, reduce the heat to low and simmer with the lid on.
  • Cook for about 1 hour stirring to keep the rice from sticking on the bottom, cook until the rice is tender. Add the maple syrup and cocoa powder stir and serve warm topped with fresh berries.

I can’t wait to try these recipes.  I also searched on Pinterest and found some more great “heart-healthy” recipes to try!

Until Next Time,

Nancy


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