By: Alexandra Duquette
Heart disease is the leading cause of death among American adults of all backgrounds. Many of these deaths are largely preventable through lifestyle modification. Along with exercise, diet can play a role in maintaining your heart health. Following a diet that is low in saturated fats and sodium, and high in fruits, vegetables, and whole grains can help keep your ticker ticking for many years to come.
To celebrate American Heart Month, here are a couple great recipes that your heart will appreciate!
Hearty Vegetable and Lentil Soup
- 3 cups water
- 3 cups low sodium vegetable or chicken broth
- 3 medium carrots, chopped
- 1 medium onion, chopped
- 1 cup dried lentils, rinsed
- 2 celery ribs, sliced
- 1 small bell pepper, the color of your choice, chopped
- ¼ cup uncooked brown rice
- 1 tsp dried basil
- 1 garlic clove, minced
- 1 bay leaf
- ½ cup tomato paste
- In a large saucepan, combine all ingredients except tomato paste. Bring to a boil.
- Reduce heat; cover and simmer for 1-1.5 hours or until lentils and rice are tender.
- Add the tomato paste and still until blended. Cook for 10-15 minutes more. Discard bay leaf.
Nutritional Information per serving:
Calories: 206, Fat: 1.4 grams, Saturated Fat: 0 grams, Cholesterol: 0 grams, Carbohydrate: 36 grams, Dietary Fiber: 12.6 grams, Protein 12.9 grams
Salmon Burger with Bok Choy, Ginger, and Lemongrass
- 1 lb. Salmon Filet or Canned Salmon (packed in water)
- 3 cups Bok Choy (or any dark leafy green) chopped finely
- 3 Scallions, minced
- 1 Tbsp. Ginger, finely grated
- 1 Large Egg White
- 1 Tbsp. Dried Lemongrass
- 1 Tbsp. Low-Sodium Soy Sauce
- Cut salmon into ¼ inch dice (or use canned salmon), stir into mixture of bok choy, scallions, ginger, and lemongrass until combined.
- Beat together egg white and soy sauce in a small bowl and stir into salmon mixture.
- Form into four patties that are ½ inch thick.
- Heat a non-stick skillet over medium heat. Add 1 Tbsp. of olive oil to cover bottom of skillet. Add salmon patties, cooking for approximately 3-4 minutes per side.
- Serve hot. These burgers can be served over a bed of salad greens for a low carb option!
Nutritional Information per serving
Calories: 399(285 without burger bun), Fat: 21.9 grams, Saturated Fat: 3.1 grams, Cholesterol: 0 mg, Carbohydrate 39.9g (19 grams without bun), Dietary Fiber: 4.1 grams, Protein: 12.1 grams
Alexandra Duquette is the Clinical Dietician for Copley Hospital, where she sees inpatients and outpatients daily. As a former pastry chef, she has realigned her career to aid people in enjoy food while keeping their bodies healthy and strong.