Tag: recipe

Lovely Lentil Loaf

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February is Heart Health Month, and this is just the recipe to kick it off! This savory loaf is made from lentils and is packed with plant-based protein, fiber and many other vitamins and minerals.

Typically, a loaf would be made from ground beef and can be high in saturated fat, which has been shown to increase our total cholesterol and LDL “bad” cholesterol. Cholesterol has an important role in our bodies, but too much can build up in our arteries causing plaques to form. The buildup plaque causes our arteries to stiffen and narrow, restricting blood flow.

Even small adjustments like switching from an 80/20 ground beef to the leaner 90/10 or 95/5 is beneficial. However, with plant-based recipes, not only is there the benefit of little to no saturated fat, but there is also a ton of fiber. Fiber binds to excess cholesterol and removes from our bodies, helping us maintain a healthy balance.  Lentils are also very high in iron, an important nutrient we often get from red meats. Iron is found in many plant-based foods, particularly lentils, beans, legumes and dark leafy greens.

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Shakshuka

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This recipe is super easy, and if this is a new one for you, it will be—hands down—a new comfort food favorite. It’s warm and stew-y, something in which to dip in a nice crusty whole-grain bread.

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Pork Tenderloin Roasted with Fennel

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Fennel is an underutilized vegetable. It adds such a wonderful savory-sweet complexity to dishes. Fennel bulbs are high in fiber, contributing to heart health, and they are a good source of phosphorus, magnesium and calcium. Fennel has also been used medicinally all over the world for various ailments, everything from upset stomach and nausea to improved breastmilk production. It also has a pleasant and refreshing flavor, and the seeds are often eaten after meals similar to a mint.

The other star of this recipe is the pork loin. Fun fact: pork is a “red meat.” It appears pale when compared to something like beef because of myoglobin, a protein that delivers oxygen to your cells and accounts for the redness of meats. Pork has less myoglobin than beef, making it appear “white.” Remember though, the American Heart Association advises to limit your red meat intake, not because it’s red, but because of the high amounts of saturated fats that are found in red meats. When you do eat red meats, aim for leaner cuts, such as the loin in this recipe. 

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Maple Glazed Carrots

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Winter is time for cozy hibernation foods; we crave the hardy, the sweet and the savory. This recipe hits all three of those cravings: roasty savory carrots, smothered in sweet maple. Carrots are a wonderful vegetable, a good source of fiber and carotenoids. 

We know carrots are a healthy choice, but what about maple? Is it healthier than regular sugar? This is a common question, and any people make the switch in their cooking, baking, even in their coffee, favoring maple syrup, agave nectar or honey over table sugar.  Maple syrup, for example, contains 67 different healthful compounds, including calcium, zinc, manganese and amino acids. Other natural sweeteners are similar in that they do have added nutrients when compared to white sugar; however we need to keep in mind the big picture: its still sugar. Too much can add an excess of calories to your diet and will still have an influence on your blood sugar levels. That being said, eating something sugary with fiber (like in the carrots) protein and heart-healthy fats will help slow that sugar absorption, giving you long lasting energy and steadier blood glucose levels.

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Turkey and Whole-Wheat Dumpling Stew

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This turkey stew has a thicker broth and delightful, chewy, cloud-like dumplings. Turkey is a great option for a lean protein, and we have long heard about how the breast or “white” meat is lower in fat than the “dark” meat that is found in the thighs and legs. However, you may be surprised to hear that dark meat also has a higher concentration of vitamins and minerals, including several B vitamins, zinc and selenium. This goes to show that a healthy diet is about balance, and you can feel good about having both white and dark meat in your dish.

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Golden Turmeric Latte

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Turmeric has been gaining attention for its many health benefits, though it’s been used in Ayruvedic traditional medicine for thousands of years. As more research is done, curcumin, the main medicinal component in turmeric, looks to be a powerful antioxidant and anti-inflammatory agent.  It’s anti-inflammatory effects benefit a range of conditions such as metabolic syndrome, degenerative eye disorders, arthritis, hyperlipemia and chronic pain. It may even help reduce the swelling and soreness induced through exercise. One issue that has been found with curcumin is that is not easily absorbed into our bodies; however, a component in black pepper helps increase that absorption. This recipe features both and is perfect for cozying up in your favorite blanket on a cold night.

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Harissa and Persimmon Chicken

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Persimmon is an underrated fruit here in the states. A golden, jammy combination of tangy tart and sweet. It’s not often they are in the grocery store, but you may find them at a local market or farm stand, Asian grocery, or you may come across them on your next hike.

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Tomato and Zucchini Gratin

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Tomato season is a joy, and around this time the final stragglers are ripening. If you’re like me, you may have a small herd of tomatoes collecting on your kitchen counter, held in by a zucchini fence. If not, a trip to the grocery store or local market is certainly in order!

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Elotes (Street Corn) with Avocado & Yogurt Sauce

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Elotes are a classic Mexican street food. Roasty sweet corn with a limey cream sauce, topped with cheese—and some chili spice if you’re up for it. ¡Es como un sueño!

You can also make a salad version of this by cutting the corn off the cob and mixing it with the sauce in a bowl, it’s such a tasty way to dress a salad.

What is unique about this version of the recipe is the use of plain 2% Greek yogurt. Greek yogurt is high in protein, full of probiotics and tastes just like sour cream, making it a more nutritious alternative that you can use for anything from topping off tacos or chili to paprikash or ranch dip. Try making the swap in your favorite recipes.

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