The Coffee Hour – Delicious AND Heart Healthy Food

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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.