More than 870,000 people die each year from heart disease; it is the leading cause of death for both men and women. We can help prevent heart "dis" ease by - what else - exercise and eating healthy. Most of us have probably heard about eating super foods - eat old fashioned oats and grains, nuts, salmon, edamame, berries, spinach, avocados, olive oil, flax seed and beans. Sometimes I think that list overwhelms people. More than anything I think we want to eat and be healthy but we think we'll have to suffer to do it. Try these recipes and see if you feel like you're suffering:)
Spinach Salad with Cumin-Crusted Salmon
4 Servings
Salad:
2 ounces pine nuts
5 cups spinach
1 (15 ounce) can black beans, drained and rinsed
3 scallions, sliced
1/4 cup edamame, shelled
1 avocado, sliced
1/2 cup strawberries, sliced
1/2 cup feta cheese, crumbled
1 cup cilantro, chopped
1 tsp. ground flax seed
Dressing:
2 tablespoons orange juice concentrate
4 tablespoons olive oil
1/2 teaspoon cumin
1 1/2 tablespoons balsamic vinegar
2 garlic cloves, crushed
1/4 teaspoon salt
Cumin-Crusted Salmon:
1 1/2 tablespoons cumin
2 teaspoons paprika
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound salmon fillet, skin removed
DIRECTIONS
Heat a non-stick skillet, add pine nuts and stir until toasty, about 5 minutes. In a large bowl, place all salad ingredients (reserve half of the cilantro and half of the pine nuts for garnish).
In a separate bowl, stir dressing ingredients together.
In a bowl, combine cumin, paprika, salt and pepper. Cut salmon in 8 strips and coat with spices. Grill (or sear in a non-stick skillet brushed with canola oil) until crusty.
Toss salad and dressing; divide on plates. Top with salmon and reserved cilantro and pine nuts.
Calories: 638
Total Fat: 39.7g - it's good monounsaturated fat!
Cholesterol: 84mg
Sodium: 1134mg
Total Carbs: 37.1g
Dietary Fiber: 12.1g
Protein: 37g
THIS HAS 9 OUT OF 10 SUPER FOODS!!!
BLUEBERRY WALNUT CEREAL BARS
Makes 16 servings
3 cups old-fashioned rolled oats
1/2 cup chopped walnuts (about 2 ounces)
3 cups unsweetened puffed-grain cereal, such as Kashi
2 cups chopped dried blueberries
1/4 cup all-purpose flour
1/2 teaspoon salt
12 ounces silken tofu, drained (about 1 1/3 cups)
1 large egg
1/2 cup canola oil
1 cup honey
1 tablespoon vanilla extract
2 tablespoons freshly grated lemon zest
1. Preheat oven to 350°F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.
2. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried blueberries, flour and salt; stir to combine.
3. Meanwhile, puree tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread evenly in the prepared pan.
4. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife.
NUTRITION INFORMATION: Per serving: 306 calories; 12 g fat (1 g sat, 5 g mono); 13 mg cholesterol; 46 g carbohydrate; 6 g protein; 4 g fiber; 87 mg sodium.Nutrition bonus: Fiber (14% daily value).
This is a great way to introduce tofu into your diet! These bars have 4 super foods and look at that fiber!!!
BTW, if you want to get some good tips for heart health all month long, go to health.com/28days. Be informed!
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1 comment:
Wow those really do sound de-lish! I need more super food:)
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