February is American Heart Month

Did you know heart disease is the leading cause of death for Americans? While your susceptibility to heart disease is often inherited, keeping your heart in tip-top shape is vital to a healthy lifestyle. To pack your plate with ingredients that will boost your cardiovascular health, try our recipes containing heart-smart oils, fish, nuts and veggies.

One-Pan Maple-Walnut Crusted Halibut & Vegetables

Prep: 15 minutes • Roast: 25 minutes • Serves: 4

Nonstick cooking spray 1 cup chopped walnuts 2 Tbsp. lemon zest 2 Tbsp. maple syrup 1 tsp. dried dill 1 pound asparagus, trimmed, cut into 2-inch pieces 1 sweet potato, peeled and sliced 1∕8-inch thick 2 Tbsp. olive oil ½ tsp. salt ½ tsp. ground black pepper 4 skinless halibut fillets (about 1½ pounds) ¼ cup Dijon mustard 1. Preheat oven to 450°. Spray large rimmed baking pan with cooking spray. In medium bowl, stir walnuts, zest, syrup and dill. 2. In large bowl, toss asparagus, potatoes, 1 tablespoon oil, and ¼ teaspoon each salt and pepper; spread in single layer on prepared pan. Roast 15 minutes. 3. Coat fish with remaining 1 tablespoon oil; sprinkle with remaining ¼ teaspoon each salt and pepper. Spread top of fish with mustard; press walnut mixture over mustard. Push vegetables to 1 side of pan; place fish on opposite side of pan. 4. Roast 10 minutes or until internal temperature of fish reaches 145° and vegetables are tender-crisp. Approximate nutritional values per serving: 511 Calories, 30g Fat (3g Saturated), 87mg Cholesterol, 824mg Sodium, 22g Carbohydrates, 5g Fiber, 10g Sugars, 6g Added Sugars, 40g Protein

Heart-Smart

Selections

February is American Heart Month, a time to focus on maintaining or improving cardiovascular health. For an instant boost of heart-loving nutrients, regularly include these foods in your cart and on your plate. Avocados: Avocados offer nearly 20 vitamins and minerals and contribute monounsaturated “good” fats that can help improve the intake of dietary fat without raising LDL cholesterol levels. Spread mashed avocado on toast, toss cubed avocado in salads or add sliced avocado to wraps or sandwiches. Walnuts: Walnuts offer more omega-3s than any other tree nut. One ounce of walnuts also provides four grams of protein and two grams of fiber. This versatile plantbased protein adds a heart-smart crunch to sweet and savory recipes. Oats: Whole-grain oats supply beta-glucan – a soluble fiber that binds some LDL cholesterol in your digestive tract and keeps it from entering your bloodstream. Enjoy one bowl of old-fashioned oatmeal a day to consume two grams of this beneficial fiber.

Leafy Greens: Dark, leafy greens like kale, spinach and Swiss chard supply potassium, calcium and magnesium – all nutrients linked to heart health. They also deliver folic acid, which may lower risk factors associated with heart disease. Add leafy greens to soups, salads, casseroles and more.

Cucumber-Hummus Cups

Prep: 25 minutes • Serves: 4 1 English cucumber, ends trimmed, cut crosswise into ¾-inch-thick slices ½ cup garlic hummus ¼ cup finely chopped carrots 3 cherry tomatoes, quartered 2 Tbsp. finely crushed pita chips 1. With ½ teaspoon measuring spoon, starting on 1 cut side of each cucumber slice, carefully scoop out and discard center, making sure bottom and sides of slices are intact. 2. In small bowl, stir hummus and carrots. Transfer hummus mixture to small zip-top plastic bag; snip off bottom corner. Makes about ¾ cup. 3. Fill cucumber cups with hummus mixture; top with tomatoes and sprinkle with chips. Makes 12 cups. Approximate nutritional values per serving (3 cups): 100 Calories, 6g Fat (1g Saturated), 0mg Cholesterol, 170mg Sodium, 10g Carbohydrates, 2g Fiber, 2g Sugars, 3g Protein