Sara Correnti, MS RD LD, Health and Wellness Educator with Concordia Plan Services, joins Andy and Sarah to talk about why the not-so-healthy stuff always tastes so good, tips for making favorite meals into heart-healthy meals, and a few healthy recipes that are guaranteed to also be delicious. Download a printer-friendly version of these recipes here.
One-Pan Salmon
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Serving Size: 3 ounces salmon, ½ cup potatoes, ½ cup Brussel sprouts
Ingredients:
- 6-8 medium red potatoes
- 1 pound Brussel sprouts
- Cooking spray
- Balsamic vinegar
- Garlic powder
- Black pepper
- 16 ounces (1 pound) salmon
- 1-2 lemons
- 4 sprigs of fresh or 4 teaspoons dried rosemary
- Foil
Directions:
- Preheat oven to 400°
- Wash and quarter potatoes. Spread potatoes out on 1/3 of a rimmed baking sheet. Spray a 1-second spray of cooking spray on ½ of potatoes, then 1-second spray on second half. Sprinkle with garlic powder and pepper and toss to coat.
- Wash and quarter Brussel sprouts. Spread Brussel sprouts out on 1/3 of the baking sheet. Spray a 1-second spray of cooking spray on ½ of Brussel sprouts, then 1-second spray on second half. Drizzle balsamic vinegar over Brussel sprouts.
- Cut salmon into 4 evenly-sized portions (approximately 4 ounces each).
- Slice lemon into discs. Place salmon in center of a piece of foil, place two lemon slices on top and add sprig of rosemary. Bring foil around salmon, fold the sides together to create a pouch. Place on baking sheet with potatoes and Brussel sprouts.
- Cook for 25-30 minutes or until salmon reaches an internal temperature of 145° F and vegetables are tender.
What’s good: Salmon is rich in omega-3 fatty acids which promote heart health by reducing inflammation.
Dietitian Tip: A food steamer makes this a one-pot dinner that’s done in under 30 minutes…without having to pre-heat the oven!
Sara Correnti, MS RD LD
Concordia Plan Services 2019
Chia Pudding with Strawberries
Taken from Forks Over Knives (www.forksoverknves.com)
Cook Time: 5 minutes
Total Time: 65 minutes
Servings: 4
Serving Size: ½ cup
Ingredients:
- 1 cup unsweetened almond milk
- ¼ cup chia seeds
- 2 tablespoons pure maple syrup or agave nectar
- ½ teaspoon ground cinnamon
- ½ teaspoon vanilla extract
- 1 cup sliced strawberries
Directions:
- In a blender or food processor, combing the almond milk, chia seeds, syrup, cinnamon and vanilla. Blend for one minute then transfer to a bowl. Cover and chill for 1 hour.
- To serve, stir pudding and serve topped with strawberries.
What’s good: Chia seeds contain fat, most of which are heart healthy omega-3 fatty acids. They are also rich in fiber which has the ability to reduce heart risks. Word of caution- they contain fat which means the calories from these add up fast!)
Dietitian Tip: If you don’t like strawberries, top this with any berry or even bananas. You could even add a little cocoa powder when blending to give it a hint of chocolate flavor.
Sara Correnti, MS RD LD
Concordia Plan Services 2019
Have a topic you’d like to hear about on The Coffee Hour? Contact Andy Bates at andrew.bates@kfuo.org or call 314-996-1519.
