Heart Healthy Recipes for the Day

Banana Oatmeal Pancakes

Serves 2
Serving Size: 3 pancakes
Prep time: 5 minutes
Cook time: 20 minutes
Total Time: 25 minutes

Ingredients:
2 eggs, beaten
2 bananas, mashed
½ cup of old fashioned rolled oats, uncooked
½ teaspoon baking powder
¼ teaspoon vanilla extract
⅛ teaspoon cinnamon
½ teaspoon olive oil
½ cup fresh or frozen fruit of your choice (optional)

Directions:

1. In a medium bowl, combine eggs, bananas, rolled oats, baking powder, vanilla extract, and cinnamon. Batter should be cohesive and without lumps.
2. Heat olive oil in medium skillet on medium-low heat. Once heated, spoon ¼ cup portions of the batter onto skillet and cook until golden brown on both sides (about 4 minutes on each side).
3. Heat fruit in small skillet until warm, stirring occasionally. Serve over pancakes. You can also serve pancakes with chopped nuts or peanut butter on top.

Nutrition Information per Serving:
(Based on ½ cup frozen mixed fruit)
Serving Size: 3 pancakes
Vegetables: 0 cups
Fruits: 1¼ cups
Calories: 302 calories
Carbohydrates: 47 grams
Fiber: 6 grams
Protein: 11 grams
Fat: 9 grams
Sodium: 198 mg

Quinoa Strawberry Salad

Serves 4
Serving Size: 1 cup
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Ingredients:
Dressing:
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
2 tablespoons olive oil
Salt and fresh ground pepper to taste

Salad:
½ cup dry quinoa
2 cups baby spinach leaves, chiffonade
2 cups arugula
⅔ cup sliced strawberries
2 tablespoons sliced almonds, toasted
1 handful of fresh basil leaves, chiffonade

Directions:

1. Place quinoa in medium saucepan along with 1¾ cups water. Bring to boil, then cover and reduce heat to simmer for 15 minutes or until cooked.
2. Remove lid and cook until all water is evaporated. Remove from heat.
3. Make the dressing by combining all ingredients in a bowl or jar.
4. Place the quinoa, spinach, arugula, strawberries, toasted almonds, and basil in bowl and combine.
5. Add and toss in dressing just prior to serving.

Nutrition Information based on serving:
(Based on ½ teaspoon salt and ½ teaspoon black pepper)
Serving Size: 1 cup
Vegetables: ½ cup
Fruits: ¼ cup
Calories: 182 calories
Carbohydrates: 18 grams
Fiber: 3 grams
Protein: 5 grams
Fat: 10 grams
Sodium: 33 mg

Simple Stir Fry

Serves 2
Serving Size: 1 cup grain and 1½ cup vegetables
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients:
1 tablespoon oil (peanut or canola)
3 cups of vegetables, cut into 1 inch pieces – good combinations are broccoli, carrots, onions,
cauliflower, summer squash, and mushrooms
2 teaspoons grated fresh ginger
2 tablespoons low sodium soy sauce
2 cups brown rice or whole-wheat spaghetti

Directions:

1. Add oil to a hot stir-fry pan or large skillet.
2. Add the grated ginger. Cook until tender but still crisp (about 1 minute).
3. Add the vegetables in order of firmness, harder foods first. Cook each vegetable for a minute or so before adding the next vegetable. For example, add carrots and cook for a minute or two, then broccoli and cauliflower and cook for a minute or two, ending with mushrooms (adapt this sequence based on your vegetables).
4. Continually toss the vegetables to prevent sticking.
5. Add the soy sauce and stir.
6. Serve with the rice or whole-wheat spaghetti.

Nutrition Information per Serving:
(Based on using brown rice as grain choice)
Serving Size: 1½ cups vegetables, 1 cup brown rice
Vegetables: 1½ cups
Fruits: 0 cups
Calories: 337 calories
Carbohydrates: 57 grams
Fiber: 7 grams
Protein: 9 grams
Fat: 9 grams
Sodium: 626 mg

Banana Muffins

Serves 12
Serving Size: 1 muffin
Prep Time: 20 minutes
Cook Time: 20-25 minutes
Total Time: 45 minutes

Ingredients:

2 overripe bananas
1 ½ cup chopped apples
1 cup chopped nuts (walnuts, pecans, or almonds)
2 eggs
1 cup old fashioned oats (not quick cooking)
1 teaspoon cinnamon (you can use Chinese 5 spice for a different flavor)
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt

Directions:

1. Preheat oven to 400° degrees.
2. Line 12 muffin tins with muffin papers, spray with non-stick cooking spray.
3. Mash bananas with a fork in a medium bowl.
4. Add apples, nuts, and eggs to the bananas, mix well.
5. In another bowl, mix dry ingredients.
6. Add the banana mixture to the dry ingredients and mix until just combined.
7. Spoon the muffin mixture into muffin cups.
8. Bake for 20-25 minutes until the internal temperature of the muffin is 165° degrees.
9. Place on a wire rack for cooling.
10. Once cool, store in the refrigerator for 4-7 days.

Nutrition information per serving:
Serving Size: 1 muffin
Vegetables: 0 cups
Fruits: ¼ cup
Calories: 130 calories
Carbohydrates: 13 grams
Fiber: 2 grams
Protein: 4 grams
Fat: 8 grams
Sodium: 294 mg