It’s time to embrace our heart health! Show your heart the love it deserves by staying active and eating a healthy, balanced diet. This includes plenty of plant-based foods like fruits, veggies, whole grains and legumes; lean proteins like fish, skinless poultry and low-fat dairy; and heart-healthy fats, which include olive oil, avocado oil, and whole nuts and seeds. The American Heart Association has an excellent example of what a healthy plate could include: The Deliciously Balanced Plate (heart.org) If you want to include more heart-healthy foods on your plate, this recipe comes together in 10 minutes and makes an excellent lunch or dinner. Serve with some veggies or crusty bread. –Dana Mealing, RDN, LDN, CIEC, Tevis Center for Wellness community nutrition educator
Ingredients:
- 1-2 Tbs. olive oil
- 3 cloves of garlic, sliced
- ½ pint cherry tomatoes
- ¼ cup low sodium vegetable broth
- 1 Tbs fresh lemon juice
- ¼ tsp crushed red pepper flakes
- 1 15oz can low sodium butter beans, drained and rinsed
- 2 Tbs hummus
- 2 cups spinach
- Zest of ½ lemon
- 1 tsp maple syrup
- Salt and pepper to taste
Over medium heat, heat the olive oil then add the garlic. Stir and cook for 30 seconds. Stirring to avoid burning. Add the tomatoes, crushed red pepper and cook for another minute. Add ¼ cup of veg broth, reduce the heat to medium low and cook for another 3 minutes. Crush the tomatoes as they cook and soften. Add the humus and lemon juice; stir to combine. Mix in the spinach and beans. Cook the spinach until wilted. Add lemon zest, maple syrup, and salt and pepper to taste. Makes 3 servings.
Nutrition Facts:
Serving size: ¾ cup
Calories: 224; Fat: 8.6g ; Sat. Fat: 1.2g; Carbs: 27.7g; Fiber: 7.6g; Protein: 8.8g; Sodium: 529mg
Recipe adapted from https://cookingforpeanuts.com/creamy-butter-beans/#recipe
