Heart Health

3 Recipes a Cardiologist Recommends for Heart Health | by 1MD Nutrition | Oct, 2021

1MD Nutrition

Written by Heather Shenkman, MD for 1MD Nutrition

Diet has been identified as the greatest lifestyle-related contributor to heart health. So, making the right food choices is important for your heart. The good news is that getting heart-healthy nutrients is easy and can be delicious too.

Spinach Salad With Roasted Sweet Potatoes, White Beans & Basil

Ingredients

  • 1 sweet potato, peeled and diced
  • Extra-virgin olive oil
  • 2 teaspoons whole-grain mustard
  • 10 cups baby spinach
  • 3 tablespoons cider vinegar
  • 1 tablespoon finely chopped shallot
  • 1 (15 ounce) can low-sodium cannellini beans, rinsed
  • Salt & ground pepper
  • 2 cups shredded cabbage
  • 1 cup chopped bell pepper
  • ⅓ cup chopped pecans
  • ½ cup packed fresh basil leaves

Directions

  1. Preheat the oven to 425 degrees F.
  2. Toss sweet potatoes, 1 tablespoon oil, ¼ teaspoon pepper, and ⅛ teaspoon salt in a bowl.
  3. Transfer to a large rimmed baking sheet and roast, stirring once, for 15 to 18 minutes.
  4. Let cool for at least 10 minutes.
  5. Place basil, the remaining ¼ cup oil, vinegar, shallot, mustard, and the remaining ¼ teaspoon pepper and ⅛ teaspoon salt in a mini food processor.
  6. Process until mostly smooth. Transfer to the large bowl.
  7. Add spinach, beans, cabbage, bell pepper, pecans, and the cooled sweet potatoes. Toss to coat.

You can also boost heart health and function with this tomato gazpacho recipe.

Stuffed Potatoes With Salsa & Beans

Ingredients

  • 4 russet potatoes
  • ½ cup fresh salsa
  • 1 (15 ounce) can pinto beans, rinsed
  • 1 ripe avocado, sliced
  • 4 teaspoons chopped jalapeños

Directions

  1. Pierce potatoes all over with a fork.
  2. Bake potatoes at 425 degrees F for approximately 45 minutes to 1 hour, or until tender
  3. Transfer to a clean cutting board and let cool slightly.
  4. Make a lengthwise cut to open the potato, but don’t cut all the way through.
  5. Pinch the ends to expose the flesh. Warm and lightly mash the pinto beans.
  6. Top each potato with some salsa, avocado, beans, and jalapeños. Serve warm.

Triple Berry Crumble Bars

Ingredients

Base

  • 1 ¾ cups whole grain flour
  • ½ cup rolled oats
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1 tablespoon chia seeds
  • ¼ cup olive oil
  • ¼ cup maple syrup
  • 1 teaspoon vanilla extract

Filling

  • 3 ½ cups frozen berries (mixed or choose your favorites)
  • 1 tablespoon cornstarch
  • ¼ teaspoon cinnamon
  • 2 teaspoons maple syrup

Topping

  • 1 cup oats
  • 1 tablespoon flax
  • 1 tablespoon flour
  • ¼ teaspoon cinnamon
  • Pinch of nutmeg
  • ¼ cup slivered almonds
  • 2 tablespoons maple syrup
  • 2 tablespoons olive oil

Directions

  1. Grease an 8-inch square pan and preheat the oven to 350 F (180 C).
  2. For the base, in a medium bowl, combine flour, oats, salt, and baking powder.
  3. Mix until combined.
  4. In a small bowl, mix chia seeds with 3 tablespoons of water, stir well. Let this mixture sit for 5 minutes, then combine chia with olive oil, maple syrup, and vanilla. Stir to combine, stir into dry ingredients, and then press mixture into the prepared pan.
  5. Next, toss the filling ingredients together and spread over the base.
  6. Combine all the topping ingredients together and spread over the berry filling mixture — bake for 40 to 45 minutes, or until golden. Let cool before slicing.

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