February 2014 > Heart Healthy Recipes

Healthy Recipe of the Month

Simple Cooking with Heart

Cooking at home can be a daunting task, but a rewarding one for your diet and lifestyle (and your wallet). Making small changes in your diet is important to your heart health. If you're ready to start cooking heart healthy options at home, why not try one of the two recipes below?

For more ideas, the American Heart Association has dozens of recipes and pointers to help ease you into the kitchen. The American Heart Association's "Simple Cooking with Heart" website provides simple recipes that are nutritious, and each has a preparation video so you won't miss a step.


Sesame Carrots

Toasted sesame seeds add taste and eye appeal to a cheery bowl of carrots.

Servings: 3 (about 2/3 cup each)

Sesame Carrots. Image for February 2014 Newsletter

Ingredients:

  • 2 cups baby carrots
  • 1 tablespoon toasted sesame seeds
  • Pinch of dried thyme
  • Pinch of kosher salt

Total Per Serving: Calories - 50, Carbs - 8 gm, Fat - 2 gm, Protein - 1 gm, Fiber - 3 gm.

Instructions:

  1. Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.
    (Yes, that's really all there is to it!)



Sweet Potato & Black Bean Chili

Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw.

Servings: 4 (about 2 cups each)

Sweet Potato and Black Bean Chili. Image for February 2014 Newsletter

Ingredients:

  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil
  • 1 medium-large sweet potato, peeled and diced
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons chili powder
  • 4 teaspoons ground cumin
  • 1/2 teaspoon ground chipotle chile (see Note)
  • 1/4 teaspoon salt
  • 2 1/2 cups water
  • 2 15-ounce cans black beans, rinsed
  • 1 14-ounce can diced tomatoes
  • 4 teaspoons lime juice
  • 1/2 cup chopped fresh cilantro

Total Per Serving: Calories - 319, Carbs - 54 gm, Fat - 8 gm, Protein - 12 gm, Fiber - 15 gm.

Instructions:

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften (about 4 minutes).
  3. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds.
  4. Add water and bring to a simmer.
  5. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender (10 to 12 minutes).
  6. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often.
  7. Reduce heat and simmer until slightly reduced (about 5 minutes).
  8. Remove from heat and stir in cilantro.

Tips: 1. Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.
2. To Make Ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.




Source: American Heart Association. To access many more heart healthy recipes visit their "Simple Cooking with Heart" website at: http://bit.ly/MmNZly.

Have a favorite healthy recipe? Share it with us at livingwell@utsystem.edu.