h t y l a R e e H c i t p r e a s e H
Heart-Healthy Recipe Toasted Goat Cheese Ravioli with Red Pepper Dip Courtesy of Shannon Cauley, Fitness Director
Ingredients
• Olive oil cooking spray • 24 whole-wheat wonton wrappers • 1/3 cup soft goat cheese with herbs or plain goat cheese • 1/4 cup low-fat Parmesan cheese, grated
• 1 cup roasted red peppers (from water-packed jar), chopped • 1/3 cup low-fat sour cream • 2 tbsp fresh basil, finely chopped • Sea salt and fresh ground black pepper, to taste
Directions
1. Preheat oven to 400 degrees. Coat a large baking sheet with cooking spray. 2. Arrange wonton wrappers on a flat surface. Spoon a small amount (about 1/2 to 3/4 tsp) goat cheese onto each wonton. Using wet fingers (dip fingers in water), wet edges of wonton. Fold wonton over, making a triangle, and press edges together to seal. 3. Transfer wontons to prepared baking sheet and spray surface with cooking spray. Sprinkle Parmesan over top. Bake 8 to 10 minutes, until wontons are golden brown and toasted. 4. Make Red Pepper Dip: In blender, combine roasted red peppers and sour cream. Puree until smooth. Transfer dip to a bowl and fold in basil. Season with salt and pepper. Serve ravioli with red pepper dip on the side for dunking.
Nutritional information per serving: Serving size (2 Ravioli and 1 1/2 tbsp. dip) 120 Calories, 3 g Fat, 20g Carbohydrates, 4 g Fiber, 6 g Protein
Heart-Healthy Recipe Berrylicious Chia Seed Pudding
Courtesy of Denise Hernandez, Registered Licensed Dietitian
Ingredients
• 1 container (12 oz) lite coconut milk (I like So Delicious Culinary Coconut Milk, lite) • 5 strawberries • 1 cup raspberries • 2 dates, pitted
• 1 tsp honey (optional) • 1/2 cup chia seeds • 1 tsp vanilla extract
Directions
1. Blend the first 5 ingredients and pour in a container. 2. Then add the chia seeds and vanilla extract to the liquid ingredients. 3. Let it sit in the refrigerator covered, overnight. 4. Next day you have chia seed pudding.
160 calories, 9 g fat, 0 mg cholesterol, 4 mg sodium, 111 mg potassium, 17 g carbohydrates, 8 g fiber, 8 g sugar, 5 g protein
Heart-Healthy Recipe Quinoa and Black Beans
Courtesy of David James, Personal Trainer
Ingredients • • • • • •
1 tsp vegetable oil 1 onion, chopped 3 cloves garlic, chopped 3/4 cup quinoa 1 1/2 cup vegetable broth 1 tsp ground cumin
Directions
• • • • •
1/4 tsp cayenne pepper Salt and ground black pepper to taste 1 cup frozen corn kernels 2 (15 oz) cans black beans, rinsed and drained 1/2 cup chopped fresh cilantro
1. Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes. 2. Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes. 3. Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
ALL RIGHTS RESERVED © 2016 Allrecipes.com Recipe By: 3LIONCUBS
Heart-Healthy Recipe Roasted Beets Salad with Orange Dressing Courtesy of Center Court Café
Ingredients
• 3 medium beets, preferably a mix of red and golden beets • 4 oz thyme infuse goat cheese • 10 cherry tomatoes • 1/2 c thinly sliced red onion • 1 oz micro greens
Directions
Dressing • 1/4 cup fresh orange juice • 1 1/2 tsp finely grated orange zest • 1 1/2 tsp honey • 1 1/2 tsp balsamic vinegar • 1 tsp dijon mustard • 1/2 tsp extra-virgin olive oil • Salt and freshly ground pepper
1. In a bowl, whisk together the orange juice, zest, honey, vinegar, mustard and oil; season with salt and pepper. 2. Add the beets and toss to coat. 3. Arrange the salad greens on a large plate and top with the beets and red onion.
122 calories, 6 g fat, 13 mg cholesterol, 200 mg sodium, 10 g carbohydrates, 3 g fiber, 7 g sugar, 7 g protein
Heart-Healthy Recipe Bwell Gluten Free Protein Balls
Courtesy of Matt Blackwell, Personal Trainer
Ingredients • • • • • •
1 egg 2 tbsp honey 2 tsp vanilla 1/2 tsp salt 1 1/2 cup almond flour 4 tbsp coconut flour
• • • •
1/2 tsp baking soda 1/4 cup raisins or dried cranberries 4 tbsp unsweetened applesauce 3 scoops of IDLIFE vanilla protein (cold processed whey)
Directions
1. Combine all ingredients, make into big bite size balls 2. Preheat 350, bake for 10-12 minutes!
To decrease the sugar content I sometimes leave out the dried fruit, but leave the honey as it helps with binding the ingredients together. I pop one or two about an hour before for pre-workout fuel, or use them for a nice low cal balanced snack in between meals.
Heart-Healthy Recipe Wild King Salmon with Lemon Vinaigrette Courtesy of Center Court Café
Ingredients
• • • • • •
4 oz Wild Salmon (skin on) 2 oz quinoa, prepared 1/2 oz kale 1/2 oz roma tomato (diced) 1/2 oz orange segment 1 oz lemon vinaigrette
Directions
Lemon Vinaigrette • 1 cup lemon juice • 2 cup olive oil • Salt and pepper to taste
1. Sear salmon skin down until skin is crispy, then flip. 2. While salmon is cooking in a sauté pan cook the kale. 3. Add quinoa and stir. 4. Finish with roma tomatoes and orange segments. 5. To plate, place quinoa in the center of the plate top with the salmon, and finish with the lemon vinaigrette. Lemon Vinaigrette 1. Mix everything in a bowl. 2. Place in squeeze bottle and store until needed.
Heart-Healthy Recipe Turkey Chili
Courtesy of Center Court Café
Ingredients
• • • • • •
1 pound ground turkey breast 1 can defatted chicken broth 1 can Hunt’s or Rotel chili style tomato sauce 4 tbsp chili powder 1 - 2 tsp cumin 1/2 - 1 tsp all spice
Directions
• • • •
Diced red onion Chopped celery Chopped carrots Option: 1 can rinsed black beans
1. Brown the turkey over medium high heat. 2. Work with a wooded spoon to break the meat into small pieces until the meat is thoroughly cooked. 3. Add the chili powder and vegetables. Pour in the chicken broth and tomato sauce. 4. Bring to a boil. 5. Cover, reduced heat to low and let simmer for 10-15 minutes. This recipe tastes great over rice or a baked potato. Makes four, four-ounce servings.
Heart-Healthy Recipe Teriyaki Salmon with Zucchini
Courtesy of Denise Hernandez, Licensed Dietitian
Ingredients
• 7 tbsp low-sodium teriyaki sauce • 2 (6-ounce) salmon fillets • Sesame seeds
Directions
• 2 small zucchini, thinly sliced • 4 scallions, chopped • 2 tsp canola oil
1. Combine teriyaki sauce and fish in a zip-top plastic bag. Seal and marinate 20 minutes. 2. Toast sesame seeds in a large non-stick skillet over medium heat and set aside. 3. Drain fish, discarding marinade. 4. Add fish to skillet and cook 5 minutes. 5. Turn and cook for 5 minutes over medium-low heat. 6. Remove from skillet. Sauté 4 minutes, or until lightly browned. 7. Stir in 2 tbsp teriyaki sauce. 8. Sprinkle with sesame seeds and serve with salmon.
376 calories, 16 g fat, 87 mg cholesterol, 375 mg sodium, 11 g carbohydrates, 3 g fiber, 40 g protein Source: Health.com
Heart-Healthy Recipe Heirloom Tomato Caprese Salad with Balsamic Reduction Courtesy of Center Court Café
Ingredients
• 1 quart of dice mixed heirloom tomatoes • 3 tsp brown sugar • 4 oz fresh part-skim mozzarella, • A few tsp of good quality extra virgin olive oil cut into small cubes • Sea salt and fresh cracked black pepper, to taste • 1/4 cup tightly packed fresh basil, roughly chopped • 1/2 cup high quality balsamic vinegar
Directions
1. For the balsamic reduction, place the balsamic vinegar and brown sugar in a sauce pan and cook on low until reduced by 1/2. The reduction should coat the back of a spoon. 2. To plate, place the tomatoes in the center of the plate and place the mozzarella cheese in the center. 3. Top with the basil, season with the salt and pepper. 4. Finish by drizzling the balsamic reduction on top.
202 calories, 12 g fat, 18 mg cholesterol, 340 mg sodium, 15.5 g carbohydrates, 2 g fiber, 9 g protein
Heart-Healthy Recipe Keep it Simple Chicken Dish
Courtesy of Adam Benge, Personal Trainer
Ingredients
• 5 oz baked chicken, seasoned • 1 gram “Everyday Seasoning” (Trader Joe’s), • 1/4 cup organic quinoa
Directions
• 1 cup green peas • A splash of salsa for flavor
Chicken 1. Preheat oven 450 degree. 2. Line a pan with foil. 3. Put a light coating of organic mayonnaise around chicken. 4. Season chicken with “Everyday Seasoning” (Trader Joe’s). 5. Bake chicken for 25-30 min or 165 degrees. Green Pees 1. De-thaw green peas over night. 2. Microwave some green peas in bulk for the week. 3. For the chicken dish, add 1 cup green peas to dish.
Heart-Healthy Recipe Keep it Simple Chicken Dish (continued) Courtesy of Adam Benge, Personal Trainer
Quinoa 1. Cook quinoa in bulk, preferably 2-3 cups to have for the rest of the week. 2. For every cup of organic quinoa = 2 cups of water to bring to a boil. 3. Bring water to a high boil (3-5 min). 4. Put desired amount of quinoa in pot. 5. Reduce heat to low and put lid on pot (10 min). 6. Stir occasionally until no water remains in dish. Add 5 oz of organic chicken, 1 cup green peas, & 1/4 cup organic quinoa with a splash or 1 serving of some low sodium salsa for flavor. (I prefer bacon salsa form HEB) And enjoy eating a Simple chicken dish that compliments your daily essentials! 417 calories, 6 g fat, 95 mg cholesterol, 89 mg sodium, 46 g carbohydrates, 9 g fiber, 45 g protein
Heart-Healthy Recipe Black Bean Soup with Fresh Lime
Courtesy of Denis Hernandez, Registered Dietitian
Ingredients • • • • • • • •
2 tbsp 1 small red onion, chopped (about 1 cup) 1/2 tsp salt 2 tbsp ground cumin 2 tbsp chili powder 1/4 to 1/2 tsp ground cayenne 3 garlic cloves, minced One 15 oz can black beans, drained and rinsed
Directions
• 2 quarts low-sodium vegetable broth • One 10 oz bunch kale, trimmed and thinly sliced (about 10 cups) • Zest of 1 lime • Juice of 2 limes • 1/4 cup chopped fresh cilantro • 1 jalapeño or other chile, thinly sliced
1. In a large saucepan, heat the olive oil over medium-high heat until hot but not smoking. 2. Add the onion and salt. Cook stirring often, until the onion becomes translucent and soft, 5-6 minutes. 3. Add the cumin, chili powder, cayenne and garlic. 4. Continue to cook for 2 to 3 minutes, until the spices release their aroma.
Heart-Healthy Recipe Black Bean Soup with Fresh Lime (continued)
Courtesy of Denis Hernandez, Registered Dietitian 5. Increase the heat to high and add the beans and vegetable broth. 6. Cover and bring to a boil. 7. Reduce the heat to a simmer and continue cooking until the beans are tender and have and have started to break apart, 20 minutes. 8. Add the kale and cook for a bout 2 minutes more, stirring often, until the kale softens. 9. Add the lime zest and juice. 10. Top with the cilantro and Jalape単o and serve immediately. Per Serving (2 cups): 172 calories, 4 g fat, 5 mg cholesterol, 587 mg sodium, 28 g carbohydrates, 7 g fiber, 11 g protein Source: 50 Shades of Kale by Drew Ramsey M.D. and Jennifer Iserloh