A Day of Heart Healthy Meals

blueberriesBreakfast

Raspberry Blueberry Streusel Almond Flour Muffins (GF, paleo, vegan optional)

½ cup blueberries

½ cup of raspberries

2 cups Almond Flour

2 Eggs

2 Egg Whites (*To make these vegan use 1 tsp baking soda and 1/4 cup of apple sauce in place of the eggs)

½ cup of soy milk

3/4 Cup Honey (Maple Syrup or Stevia)

1/2 Tsp Baking Soda

1 Tbsp Apple Cider Vinegar

1 Tsp Vanilla Extract

1 tsp of ground seed

4 Tbsp Coconut Oil (or Other Healthy Oil)

2 tbsp of oats

1 tsp of ground ginger

Pre-heat oven to 350 F.

Place in a mixing bowl: 1 1/4 cup of almond flour, 2 eggs, 2 egg whites, flaxseed, soymilk, ½ cup of honey, baking soda, apple cider vinegar, vanilla extract, 2 tbsp of coconut oil and mix together.

Once completely mixed fold in blueberries.

Spray muffin tin or mini muffin tin with a healthy, non-stick cooking spray.

Evenly scoop batter into muffin tin.

Streusel topping: In a separate bowl add 3/4 cup of almond flour, ¼ cup of honey, oats, 2 tsp of coconut oil and ground ginger. Don’t mix too much. Should look bulky

Add 1 tsp of topping to top of muffin mix in each tin

Bake for 25 minutes.

Remove from oven and place on cooling rack.

Enjoy!

Heart Health facts about this meal:

Soy Milk: Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens

Raspberries/Blueberries: Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber

Coconut Oil: lauric acid and monolaurin, medium-chain triglycerides linoleic acid, oleic acid, vitamin E, vitamin K and minerals such as iron

Almond (Flour): Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols

Oats: Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber

Eggs: Omega-3 and protein

Lunch

seared-tunaSeared Sesame Tuna** with Sesame Wasabi sauce and Edamame Fried Rice (GF)

Tuna

1/2 cup water

3 tablespoons wasabi powder (horseradish powder)

1/3 cup tamari sauce

3 tablespoons coconut oil

1 tablespoon dry Sherry

1 1/2 teaspoons oriental sesame oil

1 1/2 teaspoons minced fresh ginger

4 green onions, very thinly sliced

4, 6-ounce ahi tuna steaks (each about 1 inch thick)

1 cucumber, peeled, seeded, cut into matchstick-size strips

1/2 cup radish sprouts

PREPARATION

Whisk 1/2 cup water and wasabi powder in medium bowl to form smooth paste. Whisk in tamari, 2 tablespoons coconut oil, Sherry, sesame oil and ginger. Stir in green onions. Set aside.

Sprinkle tuna with salt and pepper. Heat remaining 1 tablespoon coconut oil in heavy large skillet over high heat. Add tuna and sear until opaque in center, about 3 minutes per side.

Spoon cucumber onto center of plates. Top with tuna. Spoon sauce around. Garnish with radish sprouts.

**Tuna steaks are likely to have both the highest omega-3 content and the highest mercury content. The exact mercury content depends on the type of tuna used to make the steaks. The FDA recommends to limit tuna steak consumption to no more than six ounces per week. However, skip jack tuna steaks are lower in mercury, similar to canned albacore/light tuna, and yellow fin tuna. Big-eye and ahi tuna are both among the types of fish that contain the highest levels of mercury, so the American Pregnancy Association recommends pregnant women avoid these types of tuna. Always be mindful when buying any fish of its harvesting method and geographic origin. With tuna we recommend ahi tuna from the Atlantic Ocean and certain parts of the Pacific Ocean. For more information: http://www.seafoodwatch.org/seafood-recommendations/groups/tuna

Fried Rice:

2 tbsp of Coconut oil

2 eggs, beaten

8 ounces shiitake mushroom caps, thinly sliced

1 red bell pepper, seeded and chopped

4 cups broccoli florets

2 cups spinach, chopped

4 garlic cloves, minced

½ cup of shredded carrots

1 2-inch piece fresh gingerroot, minced (about 2 tablespoons)

1 cup uncooked short-grain brown rice (cooked)

1 1/2 cups frozen, shelled edamame, defrosted

3 tablespoons Tamari sauce

2 scallions, thinly sliced

Heat a large skillet over high heat. Remove from the heat and coat with coconut oil. Return the skillet to the burner and add the eggs, turning the pan to coat it with a thin layer of eggs. Cook 30 seconds, loosening the inside edges of the eggs with a spatula. Gently flip the eggs over and cook 10 to 15 seconds. Transfer the eggs to a cutting board.

Heat the same skillet over medium heat. Add half the oil. Add the mushrooms, bell pepper, carrots, broccoli, and spinach. Cook 4 to 5 minutes, turning often, until the vegetables soften. Add the garlic and ginger. Cook 1 minute, until it becomes fragrant.

Increase the heat to high. Push the vegetables to one side of the skillet and add the remaining coconut oil, and the rice. Cook 1 to 2 minutes, turning the rice over with a metal spatula and scraping up bits that stick to the pan. Add the edamame and soy sauce and remove from the heat. Stir two or three times to mix in the soy sauce.

Thinly slice the eggs. Top the rice mixture with the eggs and scallions and serve.

Heart Health Facts about this Meal:

Tuna: Omega-3 fatty acids; folate; niacin

Brown Rice: B-complex vitamins; fiber; niacin; magnesium, fiber

Carrots: Alpha-carotene (a carotenoid); fiber.

Spinach: Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber

Broccoli: Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber

Red Bell Peppers: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber

Snack Options

Oranges: Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber

Papaya: Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium

Chocolate: Resveratrol and cocoa phenols (flavonoids).

Cantaloupe: Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber

Dinner

tacos-with-slawWalnut Lentil Tacos with Cabbage Lime Slaw and Sweet Potato Fries (Vegan, GF)

Tacos:

1/4
 cups walnuts, toasted

tablespoon tamari

1
 clove garlic, chopped

1/2 cup roughly chopped and tightly packed oil-packed sun-dried tomatoes

1/2 teaspoon ground cumin

teaspoon chili powder

teaspoon apple cider vinegar

1 1/2
 cups cooked brown lentils

a few tablespoons water

2 cups green cabbage, thinly shredded and tightly packed

2
 cups red cabbage, thinly shredded and tightly packed

2
 scallions, light green and white parts only, chopped

1
 poblano pepper, sliced in half crosswise, seeds removed, and finely diced

1 avocado

1 tomato (chopped)

1/2
 cup cilantro leaves, chopped

tablespoons olive oil

tablespoons freshly squeezed lime juice

small clove garlic, minced

teaspoons honey or maple syrup

dash red pepper flakes (or to taste), optional

corn taco shells or tortillas, warmed

To make the lentil walnut crumble:

Place the walnuts in a food processor and pulse 2 to 3 times to break them down. Add the tamari, garlic, sun-dried tomatoes, cumin, chili powder, and vinegar and pulse 2 to 3 times more. Add the lentils and pulse until the mixture is thoroughly incorporated and crumbly (it should resemble taco meat). As you go, add a few tablespoons of water as needed. Set the crumble aside

To make the cabbage slaw, combine the cabbage, scallions, pepper, and cilantro in a large mixing bowl. Whisk together the oil, lime juice, garlic, and maple syrup and pour it over the slaw. Mix in the avocado well and a dash of red pepper flakes if desired.

To assemble the tacos, distribute the crumble filling evenly among the 8 taco shells. Top with a handful of the slaw, and add chopped tomato and serve.

Sweet Potato Fries:

3 Sweet potatoes

2 tbsp cornstarch (optional)

3-5 tbsp Olive oil

Salt, pepper, garlic powder, cayenne pepper, paprika.

Preheat the oven to 425 degrees Fahrenheit. Peel the sweet potatoes and cut them into pieces Try to cut them into similarly sized pieces so the fries will bake evenly.

Toss the uncooked fries into a mixing bowl or a plastic bag, or just onto your baking sheet. Sprinkle with cornstarch (if using) and pour in a few tablespoons of olive oil, enough to lightly coat the    fries. Season with salt, pepper, and spices.

Pour the fries directly onto a dark, non-stick baking sheet for best results (lining with aluminum foil produces mixed results and parchment paper can burn in the hot oven). Arrange your fries in a single layer and don’t overcrowd, otherwise they will never crisp up.

Bake for 15 minutes, then flip the fries so they can cook on all sides. I find the easiest way to flip them is with a metal spatula. Section by section, scoop up about ten fries and flip them with a quick turn of the wrist.

Bake for 10 to 15 more minutes, or until the fries are crispy.

Heart Healthy Facts about this meal:

Walnuts: Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols

Lentils: B-complex vitamins; niacin; folate; iron, protein and magnesium

Avocado: Protein, oleic acid, potassium (containing more per weight than bananas). In addition, avocados are rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E

Tomatoes: Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

Sweet Potatoes: Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

Olive Oil: MUFAs (mono-unsaturated fat). Oleic acid, oleocanthal, oleuropein. Omega 3s, polyphenols, vitamin E, Vitamin K

Written By Noe Ferullo, NCNM Naturopathic Medicine Program. Edited by Dr. Elise Schroeder