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Stuffed Delicata Squash

In this Tex-Mex-seasoned stuffed delicata squash recipe we swap out half of the ground beef you’d normally use for bulgur to reduce saturated fat without skimping on the amount of stuffing. Serve with a mixed green salad with cilantro vinaigrette.

Dietary Info: Low Calorie | High Fiber | Egg Free

Health Info: Heart Healthy | Healthy Immunity | Healthy Aging

Total Prep Time: 40 mins

Ingredients

  • 2 small delicata squash (about 12 ounces each), halved and seeded
  • 6 teaspoons extra-virgin olive oil, divided 
  • ½ teaspoon salt, divided
  • ½ cup bulgur
  • 1 cup water
  • 1 small onion, chopped
  • 8 ounces lean ground beef (90% or leaner)
  • 2 tablespoons chili powder
  • ½ cup nonfat or low-fat plain yogurt
  • 4 teaspoons toasted pepitas (see Tip)

Directions

  1. Preheat oven to 425°F.
  2. Brush the cut sides of the squash with 2 teaspoons oil and sprinkle with ¼ teaspoon salt. Place facedown on a large baking sheet. Bake until tender and browned on the edges, 25 to 30 minutes.
  3. Meanwhile, bring bulgur and water to a boil in a small saucepan. Reduce heat, cover and simmer until tender and most of the liquid is absorbed, about 10 minutes. Drain well.
  4. Heat the remaining 4 teaspoons oil in a large skillet over medium heat. Add onion; cook, stirring, until beginning to brown, 4 to 5 minutes. Add beef, chili powder and the remaining ¼ teaspoon salt; cook, stirring and breaking up with a spoon, until the meat is cooked through, about 5 minutes. Stir in the bulgur and cook 1 minute. Stir in yogurt.
  5. Spoon about ¾ cup filling into each squash half. Serve sprinkled with pepitas.

Tip: For the best flavor, toast chopped nuts or seeds: Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.


Healthy Blood Pressure Meal Plan – Day 7

Breakfast (255 calories)
Egg & Tomato Tortilla
• 1 corn tortilla
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper.
• 5 cherry tomatoes, halved
Top tortilla with egg and tomatoes.
• 1 medium banana

A.M. Snack (109 calories)
• 2 cups cubed cantaloupe

Lunch (324 calories)
• 1 1/2 cups Chicken Chili with Sweet Potatoes

P.M. Snack (46 calories)
• 1 cup strawberries

Dinner (446 calories)
• 1 serving Stuffed Delicata Squash
• 2 cups mixed greens
• 1/4 cup grated carrot
Top greens with carrot and drizzle with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.


Chicken Chili with Sweet Potatoes

Tons of spice, corn and bell pepper give this healthy one-pot chicken chili recipe Southwestern flair.

Serve with your favorite hot sauce and tortilla chips.

 

 

Dietary Info: Egg Free | Nut Free | Soy Free | Gluten Free

Health Info: Healthy Aging | Healthy Immunity | Heart Healthy

Total Prep Time: 40 mins

 

 

 

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 cups cubed sweet potato ( ½-inch)
  • 1 medium green bell pepper, chopped
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 15-ounce can low-sodium cannellini beans, rinsed
  • 2 cups low-sodium chicken broth or homemade chicken stock
  • 1 cup frozen corn
  • 2 cups cubed cooked chicken ( ½-inch; about 10 ounces)
  • ¾ teaspoon salt
  • ¼ teaspoon ground pepper
  • Sour cream, avocado and/or cilantro for garnish

Directions

  1. Heat oil in a large pot over medium-high heat. Add onion, garlic, sweet potato and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 5 to 6 minutes. Stir in chili powder, cumin and oregano and cook, stirring, until fragrant, 1 minute.
  2. Add beans and broth (or stock) and bring to a boil. Reduce heat, partially cover and simmer gently for 15 minutes.
  3. Increase heat to medium-high and stir in corn; cook 1 minute. Add chicken and cook until heated through, 1 to 2 minutes more. Remove from heat. Stir in salt and pepper. Serve topped with sour cream, avocado and/or cilantro, if desired.

 


Healthy Blood Pressure Meal Plan – Day 6

Breakfast (266 calories)
Banana Oatmeal
• 1/3 cup rolled oats, cooked in 2/3 cup milk
• 1 medium banana, sliced
Cook oats and top with banana and a pinch of cinnamon.

A.M. Snack (136 calories)
• 1 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

Lunch (308 calories)
Tuna & White Bean Salad
• 1/2 cup canned white beans, rinsed
• 2 1/2 oz. (about 1/4 cup) chunk light tuna in water, drained
• 8 cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1 Tbsp. red-wine vinegar
• 2 tsp. olive oil
• 2 cups mixed greens
Combine beans, tuna, tomatoes and cucumber. Toss with vinegar, oil and a pinch each of kosher salt and pepper. Serve over greens.

P.M. Snack (62 calories)
• 1 medium orange

Dinner (440 calories)
• 1 1/2 cups Chicken Chili with Sweet Potatoes
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar, 2 tsp. olive oil and a pinch each of kosher salt and pepper.


Avocado & Shrimp Chopped Salad

The smoky flavors of grilled shrimp and corn in this healthy chopped salad recipe are a tasty match for the creamy cilantro dressing.

Dietary Info: Gluten Free | Egg Free | High Fiber

Health Info: Heart Healthy | Healthy Immunity | Healthy Blood Pressure

Total Prep Time: 50 mins

Ingredients

Salad Dressing

  • 5 tablespoons reduced-fat sour cream
  • 3 tablespoons grapeseed oil or extra-virgin olive oil
  • 3 tablespoons cider vinegar
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon minced shallot
  • 2 cloves garlic, minced
  • ¾ teaspoon dry mustard
  • ¼ teaspoon kosher salt

Salad

  • 1 pound raw shrimp (21-25 per pound), peeled and deveined
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons finely grated lime zest
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper, plus more to taste
  • 2 ears corn, husked
  • 4 cups chopped romaine lettuce
  • ¾ cup finely chopped red cabbage
  • ¾ cup diced red bell pepper
  • ½ cup diced red onion
  • ½ cup assorted cherry tomatoes, chopped
  • ½ fennel bulb, halved again, thinly sliced
  • 1 avocado, diced
  • 2 slices crispy cooked bacon, diced

Directions

  1. To prepare dressing: Puree the dressing ingredients in a food processor or blender until smooth.
  2. To prepare shrimp & salad: Preheat grill to medium or heat a grill pan over medium heat.
  3. Toss shrimp with 2 teaspoons oil, lime zest, salt and ¼ teaspoon pepper.
  4. Grill corn, turning occasionally, until slightly charred, 6 to 10 minutes. Grill the shrimp, turning once, until cooked through, 3 to 5 minutes total. Transfer corn and shrimp to a cutting board. Cut the kernels off the cob. Chop the shrimp into bite-size pieces.
  5. Combine lettuce, cabbage, bell pepper, onion, tomatoes, fennel, avocado and bacon in a large bowl. Add the shrimp, corn and dressing; toss to coat. Season with pepper.

DIY grill basket: It’s best to use a grill basket when grilling small ingredients so they don’t fall into the fire. If you don’t have one, fold a 24-inch-long piece of heavy-duty foil in half and crimp up the edges to create a lip; this “basket” will prevent the food from sliding off the grates.

 

Healthy Blood Pressure Meal Plan – Day 5

Breakfast (288 calories)
Blueberry & Almond Yogurt Parfait
• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup blueberries
• 1 1/2 Tbsp. slivered almonds
Top yogurt with blueberries and almonds.
• 2 cups cubed cantaloupe

A.M. Snack (13 calories)
• 1/2 bell pepper, sliced

Lunch (336 calories)
Toaster-Oven Tostadas
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 1/2 cup corn
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
Top tortillas with beans, corn, bell pepper and cheese. Toast until the cheese begins to melt.

P.M. Snack (42 calories)
• 1/2 cup blueberries

Dinner (428 calories)
• 2 1/2 cups Avocado & Shrimp Chopped Salad
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat, toasted

Evening Snack (84 calories)
• 2 kiwis


Healthy Blood Pressure Meal Plan – Day 4

Breakfast (270 calories)
White Bean & Avocado Toast
• 1 slice whole-wheat bread, toasted
• 1/2 avocado, mashed
• 1/4 cup canned white beans, rinsed and mashed
Top toast with mashed avocado and white beans. Season with a pinch each of kosher salt, pepper and crushed red pepper.

A.M. Snack (50 calories)
• 2 medium carrots

Lunch (341 calories)
Green Salad with Chicken
• 2 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 2/3 cup Roasted Beet Salad
Combine ingredients and top with 2 tsp. each lemon juice and olive oil.

P.M. Snack (62 calories)
• 1 medium orange

Dinner (472 calories)
Black Bean & Corn Tacos
• 2 corn tortillas, warmed
• 1/4 cup canned black beans, rinsed and mashed
• 1/2 cup corn
• 1/2 avocado, diced
• 1/4 cup salsa
Spread tortillas with beans. Top with corn, avocado and salsa.
• 2 cups mixed greens, topped with 1 Tbsp. lime juice, 2 tsp. olive oil and a pinch each of kosher salt and pepper.


Roasted Beet Salad

Walnuts, red onion and dill make this roasted beet salad recipe a fantastic accompaniment to chicken or topping for hummus. If you can’t find beets with greens attached, use 1 pound of beets and 8 ounces of chard leaves.

Dietary Info: Vegetarian | Vegan | Gluten Free | Low Calorie | Low Carb | Low Sodium

Health Info: Heart Healthy | Diabetic Friendly

Total Prep Time: 3 h 15 min

 

 

 

 

Ingredients

  • 1½ pounds baby beets with greens attached
  • 1 head garlic
  • 4 tablespoons extra-virgin olive oil, divided 
  • ¾ teaspoon kosher salt, divided
  • 1 cup distilled white vinegar
  • ¼ cup sugar
  • ½ cup finely chopped toasted walnuts
  • ¼ cup finely chopped red onion
  • ¼ cup chopped fresh dill

Directions

  1. Preheat oven to 325°F.
  2. Rinse beets well. Cut off the greens, then cut the leaves off the stalks. Set the leaves and stalks aside. Remove excess papery skin from garlic head without separating the cloves, then cut the head in half horizontally.
  3. Toss the beets, garlic, 2 tablespoons oil and ½ teaspoon salt in a small baking pan, such as a bread pan. Cover with foil. Roast until tender, 1 to 1¼ hours. Let cool slightly.
  4. Whisk vinegar and sugar in a medium bowl. Squeeze the garlic cloves out of their skins into the bowl. Peel and dice the beets; add to the bowl. Let marinate at room temperature for at least 2 hours and up to 1 day.
  5. Finely chop the beet stalks and very thinly slice the greens; place in a large bowl. Scoop the beets from the pickling liquid with a slotted spoon and add to the bowl. Drizzle the beet mixture with ¼ cup of the pickling liquid. Add walnuts, onion, dill, the remaining 2 tablespoons oil and ¼ teaspoon salt and gently toss to combine.

 

 

 


Healthy Blood Pressure Meal Plan – Day 3

Breakfast (270 calories)
Blueberry & Almond Yogurt Parfait
• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup blueberries
• 1 1/2 Tbsp. slivered almonds
Top yogurt with blueberries and almonds.
• 1 2/3 cups cubed cantaloupe

A.M. Snack (50 calories)
• 2 medium carrots

Lunch (347 calories)
Mixed Greens with Lentils & Sliced Apple
• 1 1/2 cups mixed greens
• 1/2 cup cooked lentils
• 1 apple, sliced
• 1 1/2 Tbsp. crumbled feta cheese
Top greens with lentils, 1/2 of the apple slices and feta. Dress the salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil. Serve the remaining apple slices on the side.

P.M. Snack (62 calories)
• 1 medium orange

Dinner (448 calories)
• 1 1/3 cups Roasted Beet Salad
• 4 oz. chicken breast, cooked in 1 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of kosher salt and pepper


Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

 

Looking at a tangle of spaghetti squash tricks your brain into thinking you’re about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.

Dietary Info: Egg Free | Soy Free | Gluten Free

Health Info: Heart Healthy | Healthy Aging | Bone Health | Diabetic Friendly

Total Prep Time: 45 mins

Ingredients

Almond Pesto

  • 2 cups fresh basil leaves
  • 1 cup fresh parsley leaves
  • ½ cup grated Parmesan cheese 
  • ⅓ cup whole raw almonds
  • 1 clove garlic
  • 1½ tablespoons red-wine vinegar
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil
  • ¼ cup water

Spaghetti Squash & Vegetables

  • 1 3-pound spaghetti squash 
  • ¼ cup water
  • 2 pints grape tomatoes, halved
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 cup canned cannellini beans, rinsed

Directions

  1. To prepare pesto: Pulse basil, parsley, Parmesan, almonds, garlic, vinegar and ¼ teaspoon each salt and pepper in a food processor until coarsely chopped, scraping down the sides. With the motor running, add ¼ cup oil; process until well combined.
  2. Add water to the pesto in the food processor; pulse to combine.
  3. To prepare squash & vegetables: Preheat oven to 400°F. Line a rimmed baking sheet with foil.
  4. Halve squash lengthwise and scoop out the seeds. Place cut-side down in a microwave-safe dish and add water. Microwave on High until the flesh can be easily scraped with a fork, about 15 minutes.
  5. Meanwhile, toss tomatoes with oil, salt and pepper in a large bowl. Transfer to the prepared baking sheet. Roast until soft and wrinkled, 10 to 12 minutes. Remove from the oven. Add beans and stir to combine.
  6. Scrape the squash flesh into the bowl and divide among 4 plates. Top each portion with some of the tomato-bean mixture and about 3 tablespoons pesto sauce.
 

 


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