Last week, we talked about embracing self-care. Part of that can be purchasing and preparing nourishing foods that support cardiovascular wellness. In this post, Sarah Mohrman, RDN, MA, LD, program coordinator, Parkview Heart Institute, dishes up a heart-healthy meal fit for your Valentine.
Know the basics
First a few basics of heart healthy eating:
- Eat at least five fruits and vegetables per day.
- Reduce saturated fat in your meals.
- Limit sugar like soda, candy and baked goods.
- Limit trans fats often found in fried foods.
- Take the saltshaker off the table and the kitchen counter.
Get cooking
Rather than going out to a restaurant, where the meals are typically high in sodium and unhealthy fats, stay in and enjoy this yummy meal!
Braised Tuna Steaks with Orange-Cranberry Glaze*
2 tuna steaks (about 4 ounces each), rinsed and patted dry
¼ teaspoon ground pink peppercorns or ¼ teaspoon black pepper
½ teaspoon olive oil
¼ cup fresh orange juice
¼ cup unsweetened cranberry juice
1 tablespoon port (optional)
1 ½ teaspoons coarsely chopped fresh rosemary or 1 teaspoon dried, crushed
1 teaspoon light brown sugar
1. Sprinkle both sides of the fish with pepper.
2. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish for 1 minute on each side, or until lightly browned.
3. Stir in the remaining ingredients. Bring to a simmer. Reduce the heat and simmer, covered, for 7-9 minutes for slightly pink centers, or until the fish is the desired doneness. Transfer to plates. Cover to keep warm.
4. Increase the heat to medium-high. Cook the remaining liquid until reduced by half (about ½ cup). Pour over the fish.
Barley and Asparagus Salad with Feta Cheese*
1 cup water
½ cup uncooked quick-cooking barley
2 ounces asparagus spears, trimmed and cut into 2-inch pieces
1 ounce spring greens, coarsely chopped
1 tablespoon cider vinegar
1 ½ teaspoons capers, drained
1 ½ teaspoons extra-virgin olive oil
1 teaspoon dried basil, crumbled
¼ teaspoon dried rosemary, crushed
½ cup grape tomatoes, quartered
2 ounces fat-free feta cheese, crumbled
1. In a medium saucepan, bring the water to a boil over high heat. Stir in the barley. Reduce the heat and simmer, covered, for 8 minutes.
2. Stir in the asparagus. Cook for 2 minutes. Pour the barley mixture into a colander and run under cold water to cool completely. Shake off any excess liquid.
3. Meanwhile, in a medium bowl, toss together the spring greens, vinegar, capers, oil, basil and rosemary.
4. Add the tomatoes, feta and barley mixture, tossing gently.
Cannoli Cream with Strawberries and Chocolate*
¼ cup cold fat-free milk and ½ cup fat-free milk, divided
1 envelope unflavored gelatin
¾ cup fat-free ricotta cheese
¾ cup fat-free cottage cheese
½ cup sugar
1 teaspoon vanilla extract
8-10 fresh or unsweetened frozen strawberries, hulled if fresh, thawed if frozen
3 tablespoons shaved sweet chocolate
1. Pour ¼ cup cold milk into a food processor or blender. Sprinkle the gelatin over the milk. Let stand for 2 minutes.
2. Meanwhile, in a small saucepan, bring the remaining ½ cup milk to a boil over high heat. Add to the gelatin mixture after the standing time. Process for 1 minute or until the gelatin is completely dissolved.
3. Add the ricotta cheese, cottage cheese, sugar and vanilla. Process for 2 minutes. Divide the mixture between two medium bowls. Rinse the food processor or blender container.
4. Process the strawberries until smooth (except for the seeds). Fold into one bowl of pudding.
5. Stir the chocolate into the other bowl.
6. Alternate layers of strawberry pudding and chocolate pudding in stemmed dessert dishes or wine glasses until all the ingredients are used. Refrigerate for 3 hours, or until set.
*Recipes adapted from American Heart Association Cookbook, 8th Edition
Find more about foods to prevent heart disease under Heart Health patient resources on parkview.com.
