We’re all worried about the health of our hearts, or at least we should be. It’s no secret that without our heart functioning well, that the quality of our life could suffer. According to The Heart Foundation “Heart disease (which includes Heart Disease, Stroke and other Cardiovascular Diseases) is the No. 1 cause of death in the United States…” and “Cardiovascular diseases claim more lives than all forms of cancer combined.” Those are some scary statistics! If you have any concerns, you should contact your doctor and a nutrition specialist like TNT.
To help get you started in the right direction, here are a few quick (and yummy) heart-healthy recipes.
Fusilli with Broccoli Pesto
- 12 oz. fusilli pasta
- 12 oz. frozen broccoli florets
- 2 clove garlic
- ½ c. fresh basil leaves
- 3 tbsp. olive oil
- 1 tbsp. grated lemon zest
- kosher salt
- toasted sliced almonds
- grated Parmesan cheese
- Cook the pasta according to package directions. Reserve 1/2 cup of the cooking liquid, drain the pasta, and return it to the pot.
- Meanwhile, in a microwave-safe bowl, combine the broccoli, garlic, and 1/2 cup water. Cover and cook on high, stirring once halfway through, until the broccoli is tender, 5 to 6 minutes. Transfer the mixture (liquid included) to a food processor. Add the basil, oil, zest, and 3/4 teaspoon salt, and purée until smooth.
- Toss the pasta with the pesto and 1/4 cup of the reserved liquid (adding more liquid if the pasta seems dry). Sprinkle with almonds and Parmesan, if desired.
Seared Tilapia with Pineapple and Cucumber Relish
- 1 c. long-grain white rice
- 2 tbsp. fresh lime juice
- 1 tbsp. grated ginger
- 2 tsp. honey
- 2 tbsp. olive oil
- kosher salt and pepper
- 2 scallions
- 1 jalapeño pepper
- ½ small pineapple
- 1 small English cucumber
- 4 6- oz. tilapia fillets
- Cook the rice according to package directions.
- Meanwhile, in a large bowl, whisk together the lime juice, ginger, honey, 2 Tbsp oil and ¼ tsp each salt and pepper. Toss with the scallions, jalapeño, pineapple and cucumber.
- Heat the remaining tsp oil in a large nonstick skillet over medium heat. Season the tilapia with ¼ tsp each salt and pepper and cook until golden brown and cooked through, 1 to 3 minutes per side. Serve the fish with the rice and relish.
Sugar Snap Pea and Radish Salad
- 1 lb. sugar snap peas
- 12 small radishes
- 1 small watermelon radish
- ½ medium ripe avocado
- 2 tbsp. apple-cider vinegar
- 1 tbsp. fresh lemon juice
- ½ tsp. Dijon mustard
- ½ tsp. salt
- ½ tsp. freshly ground pepper
- ¼ tsp. ground coriander
- ¼ c. olive oil
- In a large bowl, combine sugar snap peas and radishes. Set aside.
- In a blender or the bowl of a food processor, combine avocado, vinegar, lemon juice, mustard, salt, pepper, and coriander. With machine running, gradually add oil, blending until mixture is a smooth purée. As needed, gradually add up to 1/4 cup water to reach desired consistency. Toss salad with dressing to coat and serve immediately.
Sweet Pea-Ricotta Spread
- 1 package frozen green peas
- ½ c. part-skim ricotta cheese
- 2 scallions
- ¼ c. grated Parmesan
- 1 tbsp. olive oil
- kosher salt
- ¼ c. thinly sliced fresh mint
- Pita chips or sliced baguette
- In a food processor, purée the peas, ricotta, scallions, Parmesan, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
- Transfer the pea mixture to a bowl and fold in the mint. Drizzle with additional oil before serving, if desired, and serve with the chips or cut veggies for low carb option, Sweet Pea-Ricotta Spread is one of the best heart healthy recipes .
Recipes courtesy of delish.com.
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