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Apple Nachos

 Ingredients:

1/3 cup dried, unsweetened cranberries or raisins
1/4 cup sliced almonds (unsalted)
2 Tbsp hulled, unsalted sunflower seeds
3 red or green apples, cored and thinly sliced into about 12 pieces each
1-2 tsp lemon juice
2 Tbsp water
1/4 cup reduced-fat, smooth peanut butter
1 Tbsp honey

 

Directions

1. In a small bowl, combine dried cranberries/ raisins, almonds, and sunflower seeds.
2. Core each apple and thinly slice into about 12 pieces each. Layer half the apples onto a large plate or platter. If the apple slices will be sitting out for a while, sprinkle a little lemon juice over them to prevent browning.
3. Using the microwave or a teapot, bring 2 tablespoons water to a boil. In a small bowl, combine hot water, peanut butter, and honey. Use a spoon and stir until mixture is smooth.
4. Use the spoon to drizzle half the peanut butter mixture over the plated apple slices; sprinkle with half the cranberry mixture. Layer the remaining apples on top and repeat with remaining peanut butter and cranberry mixture. Serve.

Recipe copyright © 2016 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.


Asian Marinated Vegetable Salad with Citrus Vinaigrette

  For the Citrus Vinaigrette:

– 1/2 cup sugar-free, 100% orange juice OR juice from 2 medium oranges
– 1/4 cup fresh cilantro OR 2 Tbsp dried cilantro
– Juice from 1 lime OR 1 Tbsp lime juice
– 1 Tbsp extra virgin olive oil
– 1 tsp honey
– 1 tsp Dijon mustard
– 1/2 tsp low-sodium soy sauce
– 1 tsp fresh, grated ginger OR 1/2 tsp ground ginger

 

For the Asian Marinated Vegetable Salad:
– 1 cup sugar snap peas
– 1 cup fresh broccoli (cut into bite-size pieces)
– 3 medium carrots (cut into bite-size pieces)
– 3/4 small red onion (cut into thin strips)
– 1 medium diced tomato OR 14.5 oz canned, no-salt-added or low-sodium, diced tomatoes, drained
– 1 medium orange OR canned mandarin oranges in lite syrup or own juice, drained, rinsed
– 2 Tbsp chopped, unsalted, unoiled almond slices or walnuts
– 1 tsp sesame seeds (optional)

Directions

For the Citrus Vinaigrette:
Combine orange juice, cilantro,lime juice, olive oil, honey, mustard, soy sauce and ginger in blender and process until smooth, set aside and chill. If using dried cilantro and ginger, you can whisk in a bowl.

For the Asian Marinated Vegetable Salad:
Toss remaining ingredients with 3/4 cup vinaigrette and chill for at least 4 hours.

Recipe copyright © 2016 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.
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Beef Sliders with Avocado, Roasted Poblano Pepper, and Cotija Cheese

Ingredients 

2 large poblano peppers
3/4 lb extra-lean ground beef
1/4 tsp salt
8 whole-wheat slider buns (lowest sodium available)
1 Tbsp plus 1 tsp crumbled cotija cheese
1 large Italian plum (Roma) tomato (about 3 inches), cut crosswise into 8 slices
1 medium avocado (mashed with a fork)

Directions

Preheat the oven to 500 °F. Line a baking sheet with parchment paper.

Put the peppers on the baking sheet. Place on the middle rack of the oven. Roast for 10 minutes. Turn over the peppers. Roast for 10 minutes, or until the skins are charred and blistered. Remove from the oven. Put the peppers in a medium bowl. Cover with plastic wrap. Set aside for 10 minutes.

Meanwhile, using your hands or a spoon, shape the beef into 8 thin patties, each about 3 inches in diameter. (The uncooked patties will be larger than the buns and will shrink as they cook.) Sprinkle the patties with the salt.

Preheat a large nonstick skillet or griddle pan over medium-high heat. Cook the patties for 2 to 3 minutes. Turn over the patties. Cook for 2 minutes, or until the beef is no longer pink.

Peel the skin off the peppers by gently rubbing them with a dry towel. Remove the seeds and ribs. Cut each pepper into 4 long strips.

Place each patty on a bottom bun. Sprinkle with the cotija cheese. Top with 1 pepper slice folded in half and 1 tomato slice. Spread the avocado over the tomato. Put the tops of the buns on the sliders.

Using four short skewers, pierce two sliders with each skewer. Serve immediately.

Recipe copyright© 2017 American Heart Association. This recipe is brought to you by the American Heart Association’s Healthy For GoodTM movement. For more simple, quick and affordable recipes, visit heart.org/recipes.

 


Blueberry Mango Smoothie

Ingredients

   3/4 cup plain, fat-free Greek yogurt
   3/4 cup fat-free milk
   3/4 cup frozen, unsweetened blueberries
   3/4 cup frozen mango chunks
   1 tablespoon honey
   splash vanilla extract

 

Directions

  • Add all ingredients to a blender. Process until the mixture is completely smooth. If the smoothie is too thick, add additional milk. Pour and serve immediately.

Why is Walking the Most Popular Form of Exercise?

When it comes to simple ways to be healthy, walking is all the rage. Follow these tips getting started and learn more about fitness walking with the AHA.

 

Why is physical activity so important for health and wellbeing?

There are so many reasons why regular activity boosts your health. Read to learn what those are and how you can incorporate exercise into your day.


Get Real About Getting Active

 Making resolutions is easy, but like most things in life, consistent follow through is what creates results and sustains positive change. People of all ages and abilities benefit from being more active. Here are some strategies to help you stick with your physical activity goals after New Year’s resolutions begin to fade and old habits resume.


Don’t fry! Give Healthy Cooking Methods a Try

man cooking healthyLearn how to prepare and cook meals at home to have better control over the nutritional content of the foods you eat. You can also save money.

 

Chipotle Chicken Bowls with Cilantro-Lime Quinoa

Chipotle Chicken Bowls with Cilantro Lime QuinoaThis Mexican, Simple Cooking with Heart recipe for smoky chicken bowls make for a substantial dinner or even an easily-transported work lunch. Just layer into a Mason jar or a plastic/ glass storage container for a portable meal. Also note that the chicken can be marinated for up to 24 hours.

 

 

 

 

 

Ingredients   –   4 Servings

Quick Tips

Tip Icon

Tip: Serving size approximately 1 cup quinoa + 1 cup chicken per person, plus around 2 cups vegetables

Cooking Tip Icon

Cooking Tip: A marinade that is cooked like in this recipe can be eaten. But never consume a marinade that raw meat has been soaked in that hasn’t been cooked because it can make you sick.

Keep it Healthy Icon

Keep it Healthy: The ultra-popular quinoa is being called a “super-grain” for the high amount of protein, fiber, and vitamins per serving. It’s also quicker to make than rice so keep this in mind for your next dinner.

Tip Icon

Tip: Prefer cucumber chunks to shredded carrots? Cater the vegetables in the bowl to your own tastes, even adding fruit into the mix, like chopped apples or orange segments.

Directions

Tip: Click on step to mark as complete.

 


Whole Grains, Refined Grains, and Dietary Fiber

cracking the whole grain code and the skinny on dietary fiberDespite all the current fuss over carbs and gluten, breads, cereals and pastas are comfort foods. And you can find a better-for-you choice if you know what to look for.

 

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