Seared Salmon with Green Peppercorn Sauce

 A simple sauce of piquant green peppercorns, lemon juice and butter tops this seared salmon recipe. Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red potatoes and sautéed kale.

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

Health Info: Promotes Bone Health | Healthy Aging | Packed with Omega-3



  1. 1¼ pounds wild salmon fillet, skinned and cut into 4 portions
  2. ¼ teaspoon plus a pinch of salt, divided
  3. 2 teaspoons canola oil
  4. ¼ cup lemon juice
  5. 4 teaspoons unsalted butter, cut into small pieces
  6. 1 teaspoon green peppercorns in vinegar, rinsed and crushed


  1. Sprinkle salmon pieces with ¼ teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just opaque in the center, gently turning halfway, 4 to 7 minutes total. Divide among 4 plates. Remove the pan from the heat and immediately add lemon juice, butter, peppercorns and the remaining pinch of salt; swirl the pan carefully to incorporate the butter into the sauce. Top each portion of fish with sauce (about 2 teaspoons each).
  • Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
  • To skin salmon, place fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

7 Day Heart Healthy Meal Plan – Day1

Breakfast (403 calories)

Egg & Avocado Toast
• 1 slice whole-wheat bread, toasted
• 2 large eggs, 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 salt and pepper.
• 1/2 medium avocado, mashed
• 1/4 cup pico de gallo or salsa
Top toast with avocado, eggs and salsa.

A.M. Snack (249 calories)

• 3 Tbsp. almonds
• 1 medium apple

Lunch (500 calories)

Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1 cup chickpeas, rinsed
• 2 Tbsp. Cheddar cheese
Combine ingredients and top salad with 1 Tbsp. each olive oil and red-wine vinegar, and freshly ground pepper.
• 1 medium orange

P.M. Snack (192 calories)

• 1 multigrain rice cake
• 1 1/2 Tbsp. peanut butter

Dinner (636 calories)

• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked large red potato, drizzled with 2 tsp. olive oil, 1/4 tsp. garlic powder and a pinch of pepper.

4 Ways to make Butternut Squash

Butternut Squash is a healthy and tasty dish to add to any meal. 

It is easy to cook and requires very little added ingredients.


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

Health Info: Heart Healthy | Healthy Immunity | Diabetic Appropriate


Baked Butternut Squash

You’ll Need:

1 small to medium butternut squash (about 1.5 lbs)


Preheat oven to 350°F.

Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.


Roasted Butternut Squash

You’ll Need:

  • 1 large butternut squash (2-3 pounds), peeled, seeded and cubed
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon salt
  • ½ teaspoon ground pepper


Preheat oven to 375°F.

Toss squash with oil, salt and pepper. Spread on a large rimmed baking sheet and roast until tender and lightly browned, 30 to 45 minutes.


Sautéed Butternut Squash

You’ll Need:

1 large butternut squash (2-3 pounds), peeled, seeded and cubed

1 tablespoon extra-virgin olive oil


Heat oil in a large saucepan over medium heat.

Add squash; cook, stirring frequently, until tender and lightly browned, about 15 minutes.


Steamed Butternut Squash

You’ll Need:

1 (20 ounce) package cubed peeled butternut squash



Bring 1 inch of water to boil in a large saucepan fitted with a steamer basket.

Add squash. Cover and steam until very tender, about 15 minutes.

Rosemary Mashed Potatoes

 In this healthy mashed potato recipe, we use “no-chicken” broth instead of milk, cream or butter to make full-flavored, vegan mashed potatoes. Regular reduced-sodium chicken broth can be used as a substitute.

Dietary Info: Gluten-Free | High Fiber | Low-Calorie | Vegan | Vegetarian




  • 3 pounds Yukon Gold potatoes (about 12 medium)
  • 1 tablespoon salt
  • 1 cup “no-chicken” broth (see Tip), warmed
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh rosemary
  • Black or white pepper to taste


  1. Peel potatoes, if desired, and cut into 2-inch chunks. Place the potatoes and salt in a large heavy saucepan. Add cold water to cover by 2 inches. Bring to a boil. Reduce heat to a simmer, cover, and cook until potatoes are very tender, 10 to 15 minutes. Drain well.
  2. Transfer the potatoes to a large bowl. Mash with a potato masher, an electric hand-held mixer or by working through a ricer.
  3. Stir broth, oil, rosemary and pepper into the potatoes.

Spiralized Apple Crisp


Use a spiralizer to skip the peeling and slicing in this easy apple crisp recipe. Plus the noodley texture of this gluten-free fruit dessert is a fun adaptation of traditional versions.


Dietary Info: Egg Free | Soy-Free | Gluten-Free | High Fiber | Low-Calorie | Low Sodium





Filling Ingredients

  • 6 Granny Smith apples
  • 3 tablespoons packed light brown sugar
  • 2 tablespoons lemon juice
  • 1 tablespoon cornstarch
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon salt

Topping Ingredients

  • Cool Whip Whipped Topping Regular
  • 1½ cups oats
  • ½ cup almond meal
  • ⅓ cup packed light brown sugar
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt
  • 4 tablespoons butter, melted

Light and Luscious Pumpkin Pie



If pumpkin pie is a must for the holidays, this version fulfills that holiday tradition without derailing your meal plan.


Dietary Information: Diabetic Appropriate




Pastry Ingredients

  • 1⅓ cups all-purpose flour
  • ¼ teaspoon salt
  • ⅓ cup cooking oil
  • 3 tablespoons fat-free milk

Pumpkin Filling Ingredients

  • 1 (15 ounce) can pumpkin
  • ⅓ cup sugar or sugar substitute equivalent to ⅓ cup sugar
  • 2 tablespoons honey
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • ½ cup refrigerated or frozen egg product, thawed, or 2 eggs, slightly beaten
  • 1 teaspoon vanilla
  • ¾ cup evaporated fat-free milk
  • Frozen light whipped dessert topping, thawed (optional)


  1. To prepare pastry: Stir together flour and salt in a medium bowl. Add oil and milk all at once to the flour mixture. Stir lightly with a fork. Form into a ball.
  2. Preheat oven to 450°F. On a well-floured surface, use your hands to slightly flatten the dough; roll from center to edge into a circle about 12 inches in diameter. To transfer the pastry, wrap it around the rolling pin. Unroll the pastry into a 9-inch pie plate. Ease the pastry into the pie plate, being careful not to stretch. Trim the pastry to ½ inch beyond the edge of the pie plate. Fold under the extra pastry; flute or crimp edge as desired. Do not prick. Line the pastry with a double thickness of heavy foil. Bake for 8 minutes. Remove the foil. Bake for 5 minutes more. Cool on a wire rack while preparing the filling. Reduce oven temperature to 375°F.
  3. To prepare filling: Combine pumpkin, sugar, honey, cinnamon, ginger and nutmeg in a medium bowl. Add egg and vanilla. Beat lightly with a fork just until combined. Gradually stir in evaporated milk.
  4. Pour the filling into the baked pastry shell. To prevent overbrowning, cover the edge of the pie with foil. Bake until the filling appears set, 40 to 45 minutes (the edges of the filling may crack slightly).
  5. Cool completely on a wire rack. Cover and refrigerate within 2 hours. If desired, serve with dessert topping.


Recipe from

Scalloped Sweet Potatoes

 If you’re looking for a twist on classic scalloped potatoes, this recipe using roasted sweet potatoes and melty Gruyère has all the creaminess of the original with a new flavor twist. The sweet potatoes and lightened sauce—made with flour and low-fat milk—keep it healthier than butter- and cream-laden versions. Don’t cut your sweet potatoes too thin—they’ll turn mushy under the sauce.


Dietary Info: Egg Free | Nut-Free | Soy-Free | High Calcium | High Fiber | Vegetarian

Health Info: Promotes Bone Health | Healthy Immunity



  • 2½ pounds sweet potatoes, peeled and cut into ¼-inch slices (about 8 cups)
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 small onion, finely chopped (about 1 cup)
  • 3 tablespoons all-purpose flour
  • ½ teaspoon salt
  • ¼ teaspoon white or black pepper
  • 2½ cups low-fat milk
  • 1 cup shredded Gruyère cheese, divided
  • 2 teaspoons chopped fresh rosemary


  1. Position racks in upper and lower third of oven; preheat to 425°F.
  2. Toss sweet potatoes with 1 tablespoon oil in a large bowl until well coated. Divide between 2 large baking sheets and spread in an even layer. Roast, rotating the pans from top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
  3. Meanwhile, heat the remaining 2 tablespoons oil in a large saucepan over medium heat. Add onion; cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk; cook, stirring and scraping up any brown bits at the bottom of the pan. increase heat to medium high; cook, stirring, until the sauce thickens and bubbles, 3 to 5 minutes. Remove from heat.
  4. When the sweet potatoes are done, remove them from the oven. Preheat the broiler. Transfer half the sweet potatoes to a 2-quart broiler-safe baking dish. Spread half the sauce over the sweet potatoes and top with ½ cup cheese. Add the remaining sweet potatoes and top with the remaining sauce and cheese. Broil, watching carefully, until the sauce is bubbling and the cheese is beginning to brown, 1 to 5 minutes, depending on your broiler. Let stand 10 minutes. Serve topped with rosemary.

Recipe from

Slow-Cooker Stout & Chicken Stew


Chicken thighs can take plenty of cooking without getting tough or drying out, which makes them perfect for the slow cooker. Here we braise them in Guinness stout along with hearty vegetables, with just the right amount of bacon for added savoriness.

Dietary Info: Dairy Free | Low-Calorie | Low Sodium

Health Info: Heart Healthy | Diabetic Appropriate | Healthy Aging | Healthy Immunity

Equipment: 5- to 6-quart slow cooker



  • 6 tablespoons plus ½ cup all-purpose flour, divided
  • 1 teaspoon salt, divided, plus more to taste
  • ½ teaspoon freshly ground pepper, plus more to taste
  • 2½ pounds boneless, skinless chicken thighs, trimmed
  • 4 teaspoons extra-virgin olive oil, divided
  • 3 pieces bacon, chopped
  • 1⅔ cups Guinness beer or other stout (14-ounce can)
  • 1 pound whole baby carrots or large carrots cut into 1-inch pieces
  • 1 8-ounce package cremini or button mushrooms, halved if large
  • 2 cups chopped onion
  • 4 cloves garlic, minced
  • 1½ teaspoons dried thyme
  • 1 cup reduced-sodium chicken broth
  • 2 cups frozen baby peas, thawed


  • Combine 6 tablespoons flour with ½ teaspoon each salt and pepper in a shallow bowl. Dredge chicken thighs in the mixture to coat completely; transfer to a plate.
  • Heat 2 teaspoons oil in a large skillet over medium-high heat. Add half the chicken and cook until well browned, 2 to 4 minutes per side; transfer to a 5- to 6-quart slow cooker. Reduce heat to medium and repeat with the remaining 2 teaspoons oil and chicken thighs. Arrange the chicken in an even layer in the slow cooker.
  • Add bacon to the pan and cook, stirring often, for 2 minutes. Sprinkle the remaining ½ cup flour over the bacon and cook, stirring constantly, for 2 minutes more. Add stout and use a wooden spoon to scrape up any browned bits from the bottom of the pan. Pour the mixture over the chicken. Add carrots, mushrooms, onion, garlic and thyme, spreading in an even layer over the chicken. Pour broth over the top.
  • Cover and cook until the chicken is falling-apart tender, 4 hours on High or 7 to 8 hours on Low.
  • Stir in peas, cover and cook until the peas are heated through, 5 to 10 minutes more. Season with the remaining ½ teaspoon salt and pepper.


Recipe From Eating Well



Orange-Date Pumpkin Bread


 This honey-sweetened, nut- and date-studded pumpkin bread gets bright taste from orange zest and juice.


Dietary Info: Dairy-Free | Soy-Free | Low Sodium | Vegetarian

Health Info: Heart Healthy | Diabetic Appropriate





2 cups all-purpose flour                          1 cup refrigerated or frozen egg product, thawed, or 4 eggs, slightly beaten

1⅓ cups whole wheat flour                     ½ cup honey

2 teaspoons baking powder                   ⅓ cup cooking oil

1 teaspoon ground nutmeg                    1 teaspoon finely shredded orange peel

½ teaspoon salt                                        ⅓ cup orange juice

½ teaspoon baking soda                        ½ cup chopped walnuts or pecans

1 (15 ounce) can pumpkin                      ½ cup snipped pitted dates or raisins

¾ cup sugar


  1. Preheat oven to 350°F. Grease the bottom and ½ inch up the sides of two 8×2-inch loaf pans or line bottoms with parchment paper; set aside. In a large bowl, stir together all-purpose flour, whole wheat flour, baking powder, nutmeg, salt, and baking soda. Set aside.
  2. In a medium bowl, stir together pumpkin, sugar, egg, honey, oil, orange peel, and orange juice. Using a wooden spoon, stir pumpkin mixture into flour mixture just until combined. Stir in nuts and dates or raisins. Divide mixture between the prepared pans.
  3. Bake about 50 minutes or until a toothpick inserted near centers comes out clean. Cool in pans on wire racks for 10 minutes. Remove from pans. Cool completely on wire racks.


Recipe from

Butternut Squash and Carrot Soup


 This elegant and smooth squash soup recipe gives you more than your daily quota for vitamin A in just one bowl.


Dietary Info: Diabetic Appropriate 




  • 1 tablespoon butter or margarine
  • 3 cups peeled, diced butternut squash (about 1 small squash)
  • 2 cups thinly sliced carrots (4 medium carrots)
  • ¾ cup thinly sliced leeks or chopped onion
  • 2 (14.5 ounce) cans reduced-sodium chicken broth
  • ¼ teaspoon ground white pepper
  • ¼ teaspoon nutmeg
  • ¼ cup regular or fat-free half-and-half or light cream
  • Fresh tarragon leaves (optional)


  1. In a large saucepan over medium heat melt butter or margarine. Add squash, carrots, and leeks or onion to pan. Cook , covered, for 8 minutes, stirring occasionally. Add broth. Bring to a boil; reduce heat. Simmer, covered, for 25 minutes or until vegetables are very tender.
  2. Place one-third of the squash mixture in a food processor bowl or blender container. Cover; process or blend until almost smooth. Repeat with remaining mixture. Return mixture to saucepan. Add white pepper and nutmeg. Bring just to boiling. Add half-and-half or light cream; heat through. Ladle into soup bowls. If desired, garnish with fresh tarragon.

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