A big part of prevention and treatment of heart disease is eating right on a daily basis. Luckily, this doesn’t mean you have to give up great taste for good health. Nor does it mean you have to spend hours cooking elaborate meals. The following simple recipes will help you get intentional about the ingredients you are using to cook heart-healthy food. With the holiday season upon us and all that it means to our diets…here are some healthy options to add in!

Photo courtesy of the American Heart Association

A heart-healthy meal doesn’t mean sacrificing flavor

Ingredients:
4 tablespoons extra-virgin olive oil
15–20 peeled, raw medium shrimp
2–3 medium to large unpeeled zucchini, ends trimmed
1 medium avocado, peeled, pitted, cut
¼ cup fresh basil
2 tablespoons fresh lemon juice
2 medium garlic cloves

Directions:
In a large skillet, heat 2 tablespoons oil over medium heat, swirling to coat the bottom of the pan. Cook the shrimp for about 4 minutes, or until pink on the outside, stirring occasionally. Remove from heat. Transfer the shrimp to a large bowl. Cover to keep warm. Wipe the skillet with paper towels.

Put the zucchini on a cutting board. Using a spiralizer, julienne peeler, or mandoline, make zoodles from the zucchini.

In the same skillet, still over medium heat, add the remaining 2 tablespoons oil, again swirling to coat the bottom of the pan. Heat and put the zoodles in the skillet.

In a food processor, combine the avocado, basil, lemon juice, and garlic. Mix until the texture is smooth and creamy.

Stir the sauce into the zoodles. Cook for about 3–4 minutes, or until the zoodles are tender and the sauce is heated through, stirring occasionally. Add the shrimp. Cook for 1 minute.

Recipe copyright © 2016 American Heart Association

Photo courtesy of the American Heart Association

Cardiac-friendly foods include lean proteins and vegetables

Ingredients:
¼ cup tequila or mezcal
2 teaspoons lime zest
½ cup fresh lime juice
2 cloves garlic, minced
1 tablespoon minced canned chipotle pepper
2 tablespoons adobo sauce
1 ½ lb boneless, skinless chicken breasts
3 bunches asparagus spears, ends removed
¼ teaspoon salt
½ teaspoon pepper
2 tablespoons canola oil

Directions:
Into a small bowl, add tequila, lime zest, lime juice, garlic, chipotle pepper, and adobo sauce. Put chicken into a large Ziploc bag along with the marinade. Seal the bag, place in the refrigerator, and let marinate anywhere from 2–12 hours.

To cook, coat the grates of a grill (outdoor or stovetop grill pan) with nonstick cooking spray and heat to medium high.

Snip the bottom inch off each asparagus and discard ends. Add asparagus to a large dish, along with salt, 1/4 teaspoon pepper, and oil. Mix to coat.

Remove chicken from marinade, discarding the marinade and wiping most of it off the chicken. Season with 1/4 teaspoon pepper. Place chicken on grill and cook through, about 8–12 minutes (165 F on a meat thermometer). Transfer to a plate and cover with foil.

Add asparagus to the grill, placing spears in the opposite direction of the grates (or alternatively, use a grilling basket). Cook until tender, about 7 minutes.

Serve the asparagus with the prepared chicken.

Recipe copyright © 2016 American Heart Association

Photo courtesy of the American Heart Association

Nutritious and delicious!

Ingredients:
1 tablespoon olive oil
½ medium onion, chopped
¾ cup chopped eggplant
2 garlic cloves, minced
½ teaspoon paprika
½ teaspoon dried oregano
¼ teaspoon salt
Pinch black pepper
1 tablespoon tomato paste
½ cup chopped fresh tomatoes
¾ cup cooked quinoa
2 tablespoons chopped, fresh parsley
2 red bell peppers, halved
4 eggs
¼ cup fat-free feta cheese

Directions:
Preheat oven to 400 F. Heat oil in large skillet over medium-high heat. Into the pan, add onion, eggplant, garlic, paprika, oregano, salt, and pepper. Cook for about 5 minutes or until eggplant starts to soften. Stir in tomato paste and cook for 1 minute. Stir in tomatoes; cook for about 5 minutes or until eggplant and tomatoes are tender.

Remove from heat and stir in quinoa and half of the parsley. Spoon quinoa and vegetable mixture evenly into red pepper halves. Arrange in greased baking dish. Cover with foil. Bake for about 20 minutes or until peppers begin to soften.

Remove foil. Crack egg into each stuffed pepper and sprinkle with feta.

Bake, uncovered, for 10–12 minutes or until peppers are tender and egg whites set (or reach desired doneness). Sprinkle with remaining parsley.

Heart-Check Certified recipe brought to you by the American Egg Board

Photo courtesy of the American Heart Association

Plant-based with a beautiful presentation

Ingredients:
1 medium ripe avocado (about 8 ounces), peeled and halved
1 cup ice
¾ cup unsweetened vanilla almond milk
¾ cup frozen unsweetened wild blueberries, thawed; 1 tablespoon
reserved for topping
½ cup unpeeled English (seedless or hothouse) cucumber slices and 9
slices unpeeled English (seedless or hothouse) cucumber
2 tangerines, finely grated for zest, then peeled and separated into
segments
2 teaspoons finely grated ginger root (peeled)
1 ½ teaspoons chia seeds
2 tablespoons unsalted almond slices
8 small fresh basil leaves

Directions:
In a food processor or high-speed blender, mix half the avocado, ice, almond milk, blueberries, 1/2 cup cucumber slices, tangerine zest, ginger root, and chia seeds for 2 minutes, or until the mixture is creamy.

Pour the smoothie into serving bowls.

Cut the remaining avocado half into thin slices. Arrange the slices in a fan shape on top of each smoothie bowl.

Decoratively arrange the tangerine segments, almonds, and the remaining cucumber slices around the avocado fan. Garnish with the basil.

Recipe copyright © 2016 American Heart Association