Heart-Healthy Recipes

Who doesn't need a few Heart-Healthy recipes? Here are six to get you through the day, including White Bean Hummus Wraps with Avocado and Bell Pepper and Vegan Sweet Potato Lasagna. Enjoy!

SWEET POTATO NACHOS

This is from American Heart Association, and begins, “Who won’t want to try orange nachos? The seasoned sweet potatoes with the mellow cheese create a wonderful combination for a snack or healthier game-day appetizer!”

Makes 6 servings

To view this online, go to https://recipes.heart.org/en/recipes/sweet-potato-nachos

Ingredients

3 medium sweet potatoes (about 2 pounds), makes about 6 cups of rounds

1 Tbsp. olive oil

1 tsp. chili powder

1 tsp. garlic powder

1 1/2 tsp. paprika

1/3 cup black beans (drained, rinsed)

1/3 cup reduced-fat, shredded cheddar cheese

1/3 cup chopped tomato (1 plum tomato)

OR

1/3 cup no-salt-added, canned, diced tomatoes (drained, rinsed)

1/3 cup chopped avocado

Directions

Preheat the oven to 425°F. Cover the baking pans with foil and coat with nonstick cooking spray.

Peel and slice the sweet potatoes thinly (about quarter-inch rounds). In a bowl, toss the rounds with olive oil, chili powder, garlic powder and paprika. Spread evenly on prepared pan (might need two pans). Bake for 10 minutes and use a spatula to flip the sweet potato rounds. Bake for another 5-10 minutes or until crisp.

Remove the pan from the oven and sprinkle beans and cheese over the sweet potatoes. Return to oven until cheese melts, about 2 minutes. Sprinkle with tomato and avocado. Serve.

Tip: For easy clean-up, line your baking pan with foil before spraying with nonstick cooking spray, allowing you to toss the foil after use.

Tip: A well-stocked spice cabinet is an easy way to add flavor without added sodium – however, be sure to look for spices and seasoning mixes without added salt.

WHITE BEAN HUMMUS WRAPS WITH AVOCADO AND BELL PEPPER

This is from American Heart Association, and begins, “The silkiness of the white beans combined with the rich avocado and crunchy cucumbers and bell peppers make this Simple Cooking with Heart vegetarian recipe a winner of a lunch or dinner.”

Makes 4 servings; serving size: 1 wrap

To view this online, go to https://recipes.heart.org/en/recipes/white-bean-hummus-wraps-with-avocado-and-bell-pepper.

Ingredients

For the white bean hummus:

15.5 oz. canned, no-salt-added, or, low-sodium white beans (like cannellini) (drained, rinsed)

1 Tbsp. lemon juice

3 Tbsp. water

1/4 tsp. ground, sweet paprika

1/4 tsp. ground black pepper

For the wraps:

1 medium tomato (thinly sliced)

1 medium cucumber (thinly sliced)

1 bell pepper (seeded, thinly sliced)

1 avocado (peeled, pit removed, sliced)

4 handfuls lettuce

4 (10-inch) whole-grain, low-fat wraps

Ingredients

For the white bean hummus:

Drain and rinse the beans; add into the bowl of a food processor, along with remaining ingredients.

Puree until the mixture is smooth, about 1 minute.

For the wraps:

Chop all the vegetables: slice the tomato, cucumber, bell pepper, and avocado.

Spread about 1/3 cup white bean hummus over each wrap, leaving about a 1/2-inch border around the edges. Divide vegetables onto each wrap, placing over the hummus-not all the vegetables will be used.

Fold each side of the wrap up and then roll. Cut in half, if desired. Serve wraps with any extra vegetables and dip that is leftover.

Cooking Tip: Any type of beans can be magically turned into hummus. Just follow the instructions above using whatever bean you want – chickpeas, black bean, kidney beans, etc. Layer onto a wrap like in this recipe or use as a dip with veggies.

Keep it Healthy: When choosing lettuce, remember than the darker the color of the greens, the more nutrients and vitamins packed into it. For example, Romaine lettuce is more nutritious than iceberg lettuce.

Tip: Serving size 1 wrap

Tip: Transporting this for a work lunch? Place the wrap in foil for each transporting and make sure to drizzle a little lemon juice over the avocado slices to prevent browning.

TROPICAL FRUIT SMOOTHIE BOWL

This is from American Heart Association, and begins, “You’ll snack on this smoothie with a spoon rather than a straw. This version lets you enjoy the texture of the blended fruit and the whole fruit. The bowl gets topped with sweet, crunchy goodness, too!”

Servings: 4; Serving Size: 1/2 cup smoothie plus 1/4 cup topping

To view this online, go to https://recipes.heart.org/en/recipes/tropical-fruit-smoothie-bowl.

Ingredients

1 cup fat-free, plain yogurt

1 small banana, sliced crosswise, divided use

1/4 cup chopped fresh or frozen papaya and 1/4 cup chopped fresh or frozen papaya, divided use

1/4 cup chopped fresh or frozen mango and 1/4 cup chopped fresh or frozen mango, divided use

1/4 cup chopped fresh or frozen pineapple and 1/4 cup chopped fresh or frozen pineapple, divided use

1/2 teaspoon stevia sweetener or 1 packet stevia sweetener

1 squeeze coconut-flavored liquid stevia sweetener

1 squeeze tropical punch-flavored stevia water enhancer

1 tablespoon fresh, chopped mint

1/4 cup chopped, dry-roasted pecans

4 sprigs fresh mint leaves

Directions

In a food processor or blender, process the yogurt, 1/2 of the banana slices, 1/4 cup of the papaya, 1/4 cup of the mango, 1/4 cup of the pineapple, the stevia sweetener, and liquid stevia sweetener in the order listed, for 1 to 2 minutes, scraping the sides as needed. Pour or spoon the mixture into four small serving bowls.

In a separate small bowl, stir together the stevia water enhancer, chopped mint, and remaining banana, papaya, mango, and pineapple. Spoon about 1/4 cup of the fruit mixture on top of the yogurt mixture in each bowl. Top with 1 tablespoon pecans. Garnish each bowl with a sprig of mint.

Cooking Tip: To freeze fresh papaya, remove the peel from the papaya with a vegetable peeler. Cut the papaya in half lengthwise. Using a spoon, scrape out the seeds. Slice the halves of papaya into 1-inch lengthwise slices. Cut the slices crosswise into 1-inch cubes. Place the papaya cubes on a cookie sheet. Freeze for 2 hours, or until frozen. Transfer the papaya to a resealable plastic bag or a covered plastic freezer container. Freeze for up to two months.

STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS

From Renew (by United Healthcare).

This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”

View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.

Ingredients

4 medium sweet potatoes, scrubbed

1 teaspoon olive oil

1 (15-ounce) can unsalted chickpeas, drained and rinsed

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon curry powder

2 cups baby kale leaves

1/4 cup cilantro, chopped

Yogurt Sauce

1/2 cup plain Greek yogurt

1 teaspoon olive oil

1 teaspoon lemon juice

1/4 teaspoon garlic powder

1/4 teaspoon turmeric or curry powder

1/4 teaspoon salt

Directions

Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.

Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g

SPANAKOPITA

This is from American Heart Association, and begins, "A traditional Greek entrée, spanakopita is a delicious, savory pie filled with spinach and onions mixed with feta cheese and eggs. The filling is enveloped between layers of light, flaky phyllo dough." Makes 4 servings; serving size: 1 1/2 cups

To view this online, go to https://recipes.heart.org/en/recipes/spanakopita

Ingredients

Cooking spray

1 teaspoon canola or corn oil and 1 tablespoon and 2 teaspoons canola or corn oil, divided use

1 medium onion (chopped)

1 medium garlic clove (minced)

OR

1/2 teaspoon bottled, minced garlic

1/2 cup fat-free ricotta cheese

2 large eggs

1/4 cup crumbled, fat-free feta

2 tablespoons fresh dillweed

OR

1 teaspoon dillweed

1/8 teaspoon black pepper

5 9 x 14-inch sheets frozen phyllo, thawed in refrigerator

2 pounds fresh baby spinach

OR

3 10-ounce packages frozen spinach, thawed and squeezed dry

Directions

Preheat the oven to 350°F. Lightly spray an 8- or 9-inch square baking dish with cooking spray.

In a large nonstick skillet, heat 1 teaspoon oil over medium heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until almost soft, stirring frequently. Cook the garlic for 1 minute. Reduce the heat to low. Cook half the spinach for 1 minute, tossing with tongs. Cook the remaining spinach until all the spinach is wilted, tossing constantly. Remove from the heat. Drain well in a colander, using the back of a fork to press out any excess liquid.

In a medium bowl, stir together the ricotta, eggs, feta, dillweed, and pepper. Stir in the spinach until well combined. Transfer the spinach mixture to the baking dish.

Place the 5 sheets of phyllo dough on a cutting board. Working quickly, use a sharp knife to cut the sheets in half. Keep the unused phyllo covered with a damp cloth or damp paper towels to prevent drying. Place 1 sheet over the spinach mixture. Using a pastry brush, lightly brush with 1 teaspoon oil. Layer with a second sheet. Brush with 1 teaspoon oil. Repeat with the remaining sheets and oil.

Bake for 30 minutes. Increase the oven temperature to 375˚F. Bake for 10 minutes, or until the top is golden and crisp. Serve warm.

Cooking Tip: For quicker assembly, cook the spinach a day ahead. Refrigerate it, covered, until you need it.

VEGAN SWEET POTATO LASAGNA

This comes from Betsy Nelson on UnitedHealthcare, and begins, "Slices of nutrient-rich veggies take the place of noodles in this lasagna. If you miss the cheese, add 1/4 cup grated cheese to the filling mixture and sprinkle with another 1/4 cup over the top of the veggies during the last 15 minutes of baking. This lasagna is easier to slice when made the day before you plan to eat it."

To view this online, go to https://www.medicare.uhc.com/wellness/health/uhcarticle/hwal-vegan-sweet-potato-lasagna.

Ingredients

8 ounces low-sodium, no-sugar added marinara sauce

1/2 pound cauliflower

6 ounces extra-firm curd-style tofu, crumbled

1/4 cup yellow onion, minced

3 cloves garlic, minced

1 tablespoon olive oil

1 1/2 teaspoon Italian herb seasoning, no-sodium added

1 medium sweet potato, sliced vertically into 1/4" thick slices

1 medium zucchini, sliced into 1/4" thick slices

Directions

Preheat the oven to 400 degrees F. Spray a loaf pan with cooking spray and pour half of the marinara sauce in the bottom of the pan. Shred the cauliflower into small bits using a box grater, food processor or knife. Mix the cauliflower, tofu, onion, garlic, olive oil and Italian seasoning in a bowl. Spread the mixture onto a baking sheet and roast until golden brown, about 30–35 minutes, until slightly golden. Layer half of the sweet potato slices over the sauce in the loaf pan and then top with a layer of half of the zucchini slices. Spread with the cauliflower tofu filling and then top with remaining zucchini slices and then the remaining sweet potato slices. Spread the remaining marinara sauce on top. Wrap the pan with non-stick aluminum foil or a layer of parchment paper and then a layer of foil. Reduce the oven temperature to 375 and bake for 45–50 minutes, until the vegetables are tender. Uncover and bake for 5 minutes more. Allow lasagna to sit and cool for at least 15 minutes before cutting and serving. Serves 4.

Calories: 161, Total Fat: 6.8g, Saturated Fat: 1.2g, Cholesterol: 1.1mg, Sodium: 58.6mg, Carbs: 20.8g, Dietary Fiber: 4.2g, Sugar: 9.2g, Protein: 6.1g