Most of us are aware that February is all about valentines, love, and hearts. But did you know it is also American Heart Month, relating to our one and only that we can’t live without? This is one relationship we must take seriously and do all we can to keep it healthy!
Since 1963, this celebration has been a way to educate Americans on the battle against heart disease. National Wear Red Day is on February 3rd to raise awareness of heart disease being a leading cause of death among Americans. So, wear red and treat yourself to a cholesterol test with the addition of exercise! Even a simple walk is essential for heart health along with the foods we use to nourish it.
There are many foods that the heart desperately needs and there are others that are excessively harmful. Here, we will put together a meal that your heart will work hard to thank you for! These recipes boost whole grains, vegetables, and healthy fats while limiting sodium and saturated fats to help your heart stay healthy ❣️
Main Dish: Chicken & Mushroom Shepherd’s Pie
Man will not eat salad alone even if it means a healthy meal. Keep it clean while still providing the need for comfort food!
Ingredients
Topping:
- 2 pounds Yukon Gold potatoes, peeled if desired, and cut into 1-inch chunks
- ½ cup low-fat milk
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon salt
Filling:
- 2 tablespoons extra-virgin olive oil
- 8 ounces baby mushrooms, halved and sliced
- 1 cup chopped onion
- 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
- ½ teaspoon salt, divided
- 1 ½ cups low-sodium chicken broth
- 3 tablespoons all-purpose flour
- 2 cups 1/2″ cubed cooked chicken
- 1 cup frozen peas and carrots
- ¼ teaspoon ground pepper
Instructions
- Prepare topping by placing potatoes in a large saucepan and adding cold water to cover by 2 inches.
- Bring to a boil and cook until tender, 12 to 14 minutes.
- Drain and return the potatoes to the pan.
- Add milk, 2 tablespoons oil, and 1/2 teaspoon salt, then mash.
- Preheat oven to 400 degrees F.
- Coat an 8-inch-square pan or 2-quart baking dish with cooking spray.
- Prepare filling by heating oil in a large nonstick skillet over medium-high heat.
- Add mushrooms, onion, thyme and 1/4 teaspoon salt.
- Cook, stirring frequently, until the mushrooms begin to brown, 7 to 9 minutes.
- Whisk broth and flour in a bowl.
- Add to the pan and cook, stirring, until thickened, 1 to 2 minutes.
- Stir in chicken, peas, and carrots, remaining 1/4 teaspoon salt and pepper.
- Cook, stirring, for 1 minute.
- Transfer to the prepared baking dish.
- Spread the mashed potatoes on top.
- Place the baking dish on a baking sheet.
- Bake until the potatoes are browned in spots and the filling is bubbling, 30 to 35 minutes.
Side Strawberry Spinach Salad with Avocados and Walnuts
With a sturdy main dish, a salad will be welcomed to stand by its side!
Ingredients
- 3 cups baby spinach
- 1 tablespoon finely chopped red onion
- ½ cup sliced strawberries
- 2 tablespoons vinaigrette, such as Annie’s Light Raspberry Vinaigrette
- ¼ medium avocado, diced
- 2 tablespoons toasted walnut pieces
Instructions
- Combine spinach, onion and strawberries in a medium bowl.
- Drizzle with vinaigrette and toss to coat.
- Top with avocado and walnuts.
The Ultimate Healthy Blueberry Crumble
Blueberries are considered a power food and oats boast about heart health. Together, you have a dessert that can also be a breakfast worth getting up for!
Ingredients
- 3/4 cup old-fashioned oats
- 1 tsp ground cinnamon
- 2 Tablespoons pure maple syrup, room temperature
- 1 ½ tbsp unsalted butter, melted
- 6 cups blueberries
- 3 tbsp cornstarch
Instructions
- Preheat the oven to 350°F.
- Coat an 8” square pan with nonstick cooking spray.
- For the topping, whisk together the oats, flour and cinnamon in a small bowl.
- Make a well in the center.
- Pour in the maple syrup and melted butter.
- Stir until fully incorporated.
- For the filling, toss the blueberries with the cornstarch in a large bowl until completely
- coated.
- Transfer the filling to the prepared pan and sprinkle evenly with the topping. (If the topping clumps, break it into small pieces)
- Bake at 350°F for 45-55 minutes or until the juice is bubbling at the sides of the pan.
- Cool completely to room temperature then refrigerate for at least 3 hours before serving to allow the juices to thicken.
- (Top with Halo Top vanilla ice cream if desired…or some other healthy version)
Related: 4 Crockpot Meals You Can Make Now and Freeze For Later