The team of dietitians at the Parkview Heart Institute teaches patients and the communities we serve to make smart menu shifts, designed to support cardiovascular wellness. Here, they share a trio of recipes they’ve overhauled to reduce fat and sodium and enhance the nutritional benefits.
Vegan Jackfruit Pinto Bean Chili
Jackfruit
1 20-ounce can jackfruit
1/2 teaspoon liquid smoke
1/2 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon garlic powder
Chili
1 cup finely chopped onion
4 1/4 cups low-sodium vegetable broth, separated
1 tablespoon minced garlic
1 cup chopped green bell pepper
1/2 cup chopped poblano pepper or 1 4-ounce can diced green chiles
1 jalapeno, finely chopped
1 tablespoon chili powder
1 tablespoon ground cumin
1 teaspoon ground coriander
2 teaspoons garlic powder
1/4 teaspoon ground black pepper
1 15-ounce can no salt added pinto beans, drained/rinsed
1 cup frozen sweet corn
1 teaspoon liquid smoke
1 tablespoon pure maple syrup
1 tablespoon lime juice
Topping
Avocado
Crushed multigrain tortilla chips
1. Preheat the oven to 375°F and line a sheet pan with parchment paper.
2. To a bowl, add the drained jackfruit and use two forks to shred it very thoroughly, like shredded chicken, or use a potato or bean masher to help shred.
3. Add the liquid smoke and spices to the jackfruit in the bowl. Mix well.
4. Spread out onto the pan and bake for 30 minutes. Occasionally toss the jackfruit, flipping once or twice.
5. While the jackfruit is baking, add 1/2 cup broth to a large pot over medium heat. Once hot, add the onion and cook for about 5 minutes, stirring occasionally until tender.
6. Add another 1/4 cup broth, garlic, bell pepper, poblano pepper and jalapeno. Cook another 5-8 minutes, stirring often, until tender. Add more broth if needed.
7. Add the Chili spices–chili powder, cumin, coriander, garlic powder and pepper. Stir for about 30 seconds to toast the spices.
8. Add the remaining broth (3 1/2 cups), pinto beans, corn, liquid smoke, maple syrup and lime juice. Stir in the baked jackfruit. Stir well and bring back to a boil. Once boiling, lower the heat to low and simmer for about 10 minutes.
9. Top with diced avocado and crushed multigrain tortilla chips.
Serves 6
Nutrition per serving: 261 calories; 2g total fat; 1g saturated fat; 0mg cholesterol; 135mg sodium; 54g carbohydrates; 11g fiber; 11g protein
Recipe adapted from one featured on www.vegan8.com
Roasted Brussels Sprouts Salad
12 ounces Brussels sprouts, halved
1 large red onion, cut into chunks similar in size to halved brussels sprouts
1 bag fresh cranberries
1 tablespoon vegetable oil, divided
½ teaspoon salt
½ cup balsamic vinegar, divided
1 cup maple syrup, divided
½ cup orange juice
½ teaspoon cinnamon
2 tablespoons capers
¼ cup chopped walnuts
1. Preheat oven to 400 degrees.
2. Spread Brussels sprouts and onion over a large baking sheet, sprinkle with 2 teaspoons of oil, salt and pepper, and toss to coat. Set aside.
3. In a bowl, combine cranberries, remaining oil, ¼ cup balsamic vinegar and 2 tablespoons of maple syrup. Toss to combine. Sprinkle cranberries over the sprouts and onion. Do not mix.
4. Roast together for about 20 minutes, lightly mix with a spatula and return to the oven. Continue roasting for another 15-20 minutes or until Brussels sprouts are fork tender.
5. Meanwhile, combine remaining balsamic vinegar, maple syrup, orange juice and cinnamon in a small saucepan and bring to a boil. Reduce heat and simmer for 5-6 minutes.
6. Combine hot roasted vegetables and cranberries, sauce, capers, and walnuts. Toss to coat. Serve warm.
Serves 10
Nutrition per serving: Calories: 154; Total fat: 3g; Saturated fat: 0g; Sodium: 169mg; Carbohydrates: 32g; Fiber: 4g; Protein: 2g
Mini Caramel Apple Pies
2 teaspoons cornstarch
1 1/2 cups finely chopped Granny Smith apples
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon vanilla extract
1/2 teaspoon lemon juice
1 packet natural no-calorie sweetener (like Stevia)
Dash of salt
15 frozen mini phyllo shells
1 1/2 tablespoons light caramel dip
1/4 ounce (about 1 tablespoon) chopped peanuts
1. Preheat oven to 350 degrees.
2. In a medium-large microwave-safe bowl, combine cornstarch with 1/4 cup water, and stir to dissolve. Add apples, cinnamon, nutmeg, vanilla extract, lemon juice, sweetener and salt. Gently stir.
3. Microwave for 2 1/2 minutes, or until apples have softened, and the mixture is thick and gooey.
4. Place shells on a baking sheet, and bake until lightly browned and crispy, 3 - 5 minutes.
5. Evenly distribute the apple mixture among the baked shells.
6. In a small microwave-safe bowl, microwave caramel dip for 15 seconds, or until hot.
7. Drizzle caramel over the shells, and top with peanuts.
Serves 5
Nutrition per serving (3 mini pies): Calories: 87 calories; Total fat: 2g; Saturated fat: 0g; Sodium: 72mg; Carbohydrates: 16.5g; Fiber: 1g; Sugar: 6g; Protein: 2g
For more recipe inspiration, visit us on Pinterest!
