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Healthy Blood Pressure Meal Plan – Day 2

Breakfast (268 calories) Strawberry Oatmeal • 1/2 cup rolled oats, cooked in 1 cup skim milk • 1/2 cup sliced strawberries Cook oats and top with strawberries and a pinch of cinnamon. A.M. Snack (109 calories) • 2 cups cubed cantaloupe Lunch (318 calories) Veggie-Hummus Sandwich • 2 slices whole-wheat bread • 3 Tbsp. hummus • 1/4 avocado,… Read More »


Garlic Roasted Salmon & Brussels Sprouts

                        Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is heart-healthy for a weeknight meal, yet sophisticated enough to serve to company. Serve with whole-wheat couscous. Dietary Info: Gluten Free | Dairy Free | Low-Calorie Health Info: Heart Healthy |… Read More »


7 Day Healthy Blood Pressure Meal Plan – Day 1

Breakfast (266 calories) Salsa & Egg Toast • 1 slice whole-wheat bread, toasted • 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 each of kosher salt and pepper. • 2 Tbsp. salsa Top toast with egg and salsa. •… Read More »


Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce

In this Asian-flavored spaghetti squash recipe, thin slices of lean pork tenderloin are marinated with lemongrass, ginger, brown sugar and soy sauce. The flavorful marinade is then cooked with peanut butter and coconut milk to make a delicious sauce for this low-carb noodle bowl.   Dietary Info: Dairy-Free | Gluten-Free | Low-Calorie Health Info: Healthy Aging |… Read More »


Heart Healthy Meal Plan – Day 7

Breakfast (255 calories) Egg & Tomato Toast • 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…. Read More »


Heart Healthy Meal Plan – Day 4, Day 5, and Day 6

Day 4 Breakfast (287 calories) • 1 cup bran cereal • 1 cup skim milk • 1/2 cup blueberries A.M. Snack (95 calories) • 1 medium apple Lunch (335 calories) Green Salad with Chicken • 3 cups mixed greens • 3 oz. leftover cooked chicken breast • 5 cherry tomatoes, halved • 1/2 cup cucumber… Read More »


Cauliflower Chicken Fried “Rice”

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.   Dietary Info: Dairy-Free | Gluten-Free | Diabetic Appropriate Health Info: Healthy Aging | Healthy Immunity | Heart Healthy | High Blood Pressure     Ingredients 1 teaspoon peanut oil plus 2… Read More »


Mango & Kiwi with Fresh Lime Zest

  Kiwi and mango get a burst of citrus flavor in this easy fruit salad recipe.   Dietary Info: Dairy-Free | Egg Free| Nut-Free | Soy Free | High Fiber | Gluten-Free Health Info: Heart Healthy | Diabetic Appropriate     Ingredients 1 ripe but firm kiwi, diced ½ cup diced ripe but firm mango… Read More »


Cod with Tomato Cream Sauce

This silky tomato sauce with a touch of cream makes mild-flavored cod sing. Serve with: Farro or rice and a salad of mixed greens.   Dietary Info: Gluten-Free | Low-Calorie | Low Carb Healthy Info: Healthy Immunity      Ingredients 1-1¼ pounds cod or tilapia fillets, cut into 4 pieces 3 teaspoons chopped fresh thyme,… Read More »


Grilled Romaine with Avocado-Lime Dressing

Romaine lettuce takes on a nice charred, smoky flavor with a quick trip to the grill in this healthy wedge salad recipe. Avocado makes the dressing extra-creamy without any cream. Serve alongside grilled chicken or fish.   Dietary Info: Egg Free | Nut-Free | Soy-Free | High Fiber | Gluten Free Health Info: Diabetic Appropriate… Read More »


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