This issue is all about 💗 health.
• Sweet Potato and Black Bean Bowls
• Split Pea Soup
• Shop Smart: Choosing Healthy Options
February is American Hearth Month.
Eating healthy foods like fruits, vegetables, whole grains, lean protein and low-fat dairy can help lower your risk for high blood pressure, heart disease and stroke. The American Heart Association’s Heart-Check label makes it easy to find foods that are healthy for your heart. Heart-Check foods meet requirements for fat, cholesterol and sodium. Look for the Heart-Check label on foods at the grocery store.
These foods are good for your 💗
- Low-sodium fresh, canned or frozen fruits and vegetables
- Low-fat milk and dairy products that are low in saturated fat and cholesterol
- High-fiber whole grain bread, pasta and crackers
- Lean meats like chicken and turkey breast that are low in fat and cholesterol
- Fish like salmon and tuna are high in omega-3 fatty acids
- Raw or unsalted nuts are high in protein and fiber
- Canned soups that are low in saturated fat, cholesterol and added sodium
Heart Healthy Nutrition
The recipes in this issue are Heart-Healthy. Recipes are low in fat, salt and cholesterol.
Sweet Potato and Black Bean Bowls
Heart Healthy | Diabetes Friendly | Gluten Free | Vegetarian
Preparation time: 15 minutes | Cook time: 40 minutes | Servings: 4
- 5 cups sweet potato, chopped
- 2 teaspoons oil
- 1 (15 ounce) can diced tomatoes, drained
- ½ cup canned corn, drained
- ½ cup onion, chopped
- 1 teaspoon chili powder (optional)
- ½ teaspoon garlic powder
- 1 (15 ounce) can low-sodium black beans, drained
- Preheat oven to 400°F.
- Add sweet potato and oil to a mixing bowl. Stir to mix.
- Spread sweet potatoes on a baking sheet. Bake for 40 minutes.
- While the potatoes cook, make the salsa. Add tomatoes, corn, onions and seasonings to a bowl. Stir to mix.
- Heat black beans in a saucepan over low heat.
- To make your Sweet Potato and Black Bean Bowl, add 1 cup sweet potatoes to a bowl. Top sweet potatoes with ½ cup
salsa and ¼ cup black beans.
Split Pea Soup
Heart Healthy | Diabetes Friendly | Gluten Free
Preparation time: 10 minutes | Cook time: 50 minutes | Servings: 6
- 1 teaspoon oil
- 1 cup onion, chopped
- 2 garlic cloves, chopped
- 2 teaspoons dried rosemary, thyme or oregano
- ½ teaspoon black pepper
- ½ teaspoon salt
- 1 cup carrot, chopped
- 1½ cups split peas
- 1 cup potato, chopped
- 4 cups low-sodium vegetable or chicken broth
- 4 cups water
- Heat oil in a soup pot over medium-high heat. Add onions. Cook for 5 minutes.
- Add garlic, dried herbs, pepper and salt.
- Stir to mix. Cook for 1 minute.
- Add carrots, peas, potatoes, broth and water. Stir to mix.
- Bring soup to a boil. Then reduce heat to medium-low. Simmer for 45 minutes.
Shop Smart: Choosing Healthy Options
Table salt is not the only source of sodium in our diet. Most of the sodium that we eat comes from packaged foods, processed foods and foods from restaurants. Eating less table salt and foods that have added sodium is an easy way to lower your risk for high blood pressure and heart disease.
Salty snack foods like chips, popcorn and pretzels have added sodium. Many foods that do not taste salty may also have added salt like bread, pizza, lunch meat, canned soup, frozen or boxed meals and condiments like ketchup and salad dressing.
Here are a few ways to reduce added salt in your diet:
- Read the Nutrition Facts label. Compare the amount of sodium in different canned and packaged foods. Choose the option with less sodium if you can.
- Choose no salt added or low-sodium canned soups, vegetables and beans. Reduce added sodium in canned vegetables, beans and meat by draining and rinsing before cooking.
- Prepare meals at home. Home-cooked meals tend to have less salt than frozen dinners or meals eaten at restaurants. If you make meals at home, you can control the amount of salt that you use when cooking.
- Season home cooked meals with herbs and spices.
Here are a few ways to season foods when cooking:
Dried herbs and spices
Season food with dried herbs and spices like chili powder, cinnamon, black pepper, oregano or parsley. Find these spices at your local grocery store or dollar store. Salt-free seasoning blends like Mrs. Dash are also a good option.
Add fresh, roasted or dry garlic. Fresh or roasted garlic can be added during cooking. Garlic salt contains added sodium, so use garlic powder or flakes to add flavor. Add garlic to side dishes like potatoes or roasted vegetables.
Use juice from fresh lemons, limes or oranges when cooking. Marinate lean protein foods like chicken or fish in citrus juice to add flavor before you cook.
Use vinegar in place of salty sauces and dressings. Make your own salad dressing by combining 1 tablespoon vinegar with 2 teaspoons canola or olive oil
Need help preparing food?
Email Dana, JSY Nutrition Manager at [email protected]