Heart-Healthy Recipes to Make At-Home - NBC 5 Dallas-Fort Worth

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Heart-Healthy Recipes to Make At-Home - NBC 5 Dallas-Fort Worth

Heart-Healthy Recipes to Make At-Home - NBC 5 Dallas-Fort Worth

Posted: 24 Feb 2021 10:11 AM PST

Heart Healthy Recipes from Conway Medical Center - WMBF

Posted: 24 Feb 2021 10:38 AM PST

1 cup Italian farro, 2 tablespoons olive oil, 1 red onion: finely chopped, 1 red pepper: chopped, 1/2 cup carrots: chopped, 1/2 cup black beans: rinsed and drained, 1/2 cup garbanzo beans: rinsed and drained, 3 tablespoons brown sugar, 3 tablespoons balsamic vinegar, 2 teaspoons minced garlic, black pepper and salt to taste, 1/4 cup fresh parsley: chopped.

4 Quick and Healthy Plant-Based Recipes to Make in Your Air Fryer - The Beet

Posted: 24 Feb 2021 12:17 PM PST

My friend recently bought me an air fryer as a surprise gift and at first, I wasn't even sure if I wanted it. I know, I know, what was I thinking? I had heard the hype and it sounded great in theory, but I was hesitant about welcoming a new appliance into my already small condo-sized kitchen. I mean, it had taken me years to finally get an Instant Pot after deliberating back and forth. But the temptation of delicious air-fried tofu was too strong to resist so I got busy and cleared off space on my counter. Many air fryers are actually quite compact and since mine can double as a toaster oven I swapped out the old for the new.

For the first week, it was all about the tofu. I couldn't believe how quick and easy it was to get crispy tofu without much oil. Air fryers are convenient and versatile because you can create delicious food often in less than half the time as other methods. But for me, it was more about the health aspect since I don't cook with a lot of oil and I have never deep-fried anything.

Air fryers work by circulating hot air around food quickly with minimal oil that is traditionally used for fried foods, yet still allows you to achieve crispiness in your creation. So not only can you avoid a messy stovetop with hot splattered oil, air fryers are fast and you don't have to wait for them to heat up like a traditional oven.

I am now hooked and love discovering new healthy foods to air fry. Since air fryer models vary slightly you may need to adjust the times to suit your appliance. Here are some of my favorites to get you started.

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1. Seasoned-to-Perfection Tofu Cubes

This versatile bean curd made from ground pressed soybeans is a healthy source of protein, contains nine essential amino acids, and is packed with vitamins and minerals. I buy extra firm organic non-GMO tofu and while I read online that a tofu press is needed to make air fried tofu this is not necessarily needed since I don't have a press and my air fried tofu turned out incredible.

If you want, you can press your tofu with a heavy pan to get the water out but I have never done this. I used a casserole bowl with a lid so my tofu could marinate in the fridge for about an hour. Tofu goes great with so many meals and I added mine to a bowl of brown rice with steamed broccoli and green beans on the side. Tofu is a wonderful meat replacement in virtually any dish so get creative!

Crispy Tofu Cubes

Ingredients

  • 1 block of tofu
  • 1 tablespoon avocado oil
  • 1 tablespoon soy sauce
  • Salt and pepper to taste

Instructions

  1. Cut tofu into bite-sized squares
  2. Add to bowl and drizzle with 1 tablespoon of oil (I used avocado oil but you can sub sesame oil or olive oil)
  3. 1 tablespoon soy sauce
  4. Salt and pepper to taste (I use ½ teaspoon)
  5. Optional: I added a generous sprinkling of onion and garlic powder but depending on your preference you can add turmeric, cayenne, or paprika
  6. Set the air fryer to 375 degrees F and add tofu to the basket in a single layer. One block of tofu fits perfectly in mine (454 g package). Cook for 10-15 minutes depending on how crispy you want your tofu.
  7. Halfway through cooking open the fryer and lightly turn the tofu with tongs to ensure even cooking
  8. Tip: some recipes tell you to shake or toss the tofu around in the basket, this does not work with my type of air fryer and resulted in spices flying all over my kitchen - be warned!
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2. Crispy Brussel Sprouts

I despised these strange green mini cabbages growing up but with the right seasoning, I have grown to like them. This low-calorie cruciferous veggie is high in many nutrients including vitamin K that is good for bone health and vitamin C that helps you absorb iron and contributes to immune defense. They are also high in fiber and make a nutritious side dish to pasta, rice noodles, tempeh, quinoa, or veggie burgers. My son loved them which is a bonus as they are so healthy.

Crispy Brussel Sprouts

Ingredients

  • 1 stalk of Brussel sprouts
  • 1 tablespoon oil
  • 1 teaspoon balsamic or red wine vinegar
  • Salt and pepper to taste

Instructions

  1. After rinsing them well and cutting off the stems, slice them in half and add to a medium-sized bowl (Approximately 1 pound of Brussel sprouts)
  2. Mix with 1 tablespoon oil of choice and either 1 teaspoon balsamic vinegar or red wine vinegar
  3. Salt (I use pink Himalayan salt) and pepper to taste, ¼  to ½ a teaspoon
  4. Finely chopped garlic or garlic powder (optional)
  5. Set air fryer to 400 degrees F and add the sprouts in a single layer to the fryer basket
  6. Cook for 8-10 minutes, flip gently with tongs (don't toss!) halfway through, and cook until golden brown
  7. Tip: Peel off any wilted outer leaves, the first I didn't do this and ended up with slightly burnt Brussel sprout chips!
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3. Crunchy Roasted Chickpeas

Creating crispy chickpeas was exciting since my son loves them and I actually had no idea these could be made so easily at home. They are a type of legume in the same family as kidney beans and peanuts often referred to as garbanzo beans. Chickpeas are high in protein, great for energy, low calorie, can help lower cholesterol, and contain nutrients for strong bones. They are great as a healthy snack on their own, sprinkled as a topper on your favorite salad, grain bowl, pasta entree, and especially added to traditional plant-based Mediterranean dishes.

Crunchy Roasted Chickpeas

Ingredients

  • 1 19 oz. can of drained and rinsed chickpeas
  • 1 tablespoon avocado oil
  • Salt to taste
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon cayenne, optional
  • 1/4 teaspoon cracked black pepper, optional
  • 1/4 teaspoon chili powder, optional

Instructions

  1. Add chickpeas to a bowl and toss with avocado or olive oil
  2. Season with salt, onion powder, garlic powder, and paprika, ¼ teaspoon each and whisk until chickpeas are evenly coated
  3. Cook at 390 F for 10 minutes, checking the last few minutes so they don't burn
  4. Tip: When roasting chickpeas in the oven it's important to dry them and I read conflicting information about drying them first before air frying – I did not dry mine and they turned out crunchy and delicious
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4. Sweet Potato Fries

Needless to say one of my favorite indulgences just got a whole lot healthier when my air fryer moved in. I never met a French fry I didn't like and sweet potato fries are no exception. This root vegetable is packed with vitamins, minerals, and fiber. Sweet potatoes are also good for gut health and contain antioxidants. They make the perfect side dish to so many meals including veggie burgers, grilled paninis, wraps, or a big hearty salad.

Sweet Potato Fries

Ingredients

  • 2 medium-sized sweet potatoes
  • 1 tablespoon avocado oil
  • 1/2 teaspoon pink Himalayan salt
  • 1 teaspoon dried rosemary
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika

Instructions

  1. Peel potatoes and cut into ½ inch wide fries.
  2. Add to a bowl and drizzle oil over cut potatoes.
  3. Season with pink Himalayan salt (or salt of choice) and toss with a generous sprinkling of dried rosemary, black pepper, garlic powder, onion powder, and paprika.
  4. Spread the fries in an even layer in the fry basket
  5. Cook between 375 F and 400 F for 12 - 15 minutes checking halfway through to rotate the fries with tongs, they are golden brown when done.
  6. Serve with your favorite dips such as vegan garlic mayo, ketchup, or chipotle lime.
  7. Tip: I cut the skin off mine before air frying but I heard from friends that have left the skin on with successful results

You can also substitute sweet potatoes for russet potatoes; soak them in water for 15 minutes to remove excess starches, dry with a paper towel, then season to suit your taste and cook as per above turning halfway through; season with salt when done and serve with a delicious dip.

Chefs Share Healthy Recipes To Kick-Start The New Year - Forbes

Posted: 28 Jan 2021 12:00 AM PST

Eating healthy doesn't have to be complicated, and it doesn't have to be time-consuming or tasteless, either. Whether you've got resolutions to eat healthier this year or are simply looking to add nutritious meals to your home cooking lineup, these recipes by professional chefs are definitely worth a try. Below, you'll find recipes and tips to make everything from falafel waffles to a morning blueberry smoothie.  

Kale and Mushroom "Risotto"

Recipe by Wen-Jay Ying, founder of Local Roots NYC

This hearty, healthy, zero-waste meal makes use of kale stems, which are sliced finely into the size of grains and used as a rice substitute, and turnip peels puréed with mushroom stems and an apple to give the dish a creamy texture. 

"It's tempting to take a bunch of kale from your farm share and simply make a kale salad with the leaves while composting the stems, but with this recipe, you can use all of the ingredients: the kale stems, mushroom stems and turnip peels, yielding zero waste," Ying said. "This risotto is thick and packed with flavor—sweet, bitter, spicy and umami. In this recipe, the purée is used as a substitute for water or chicken stock that is traditionally used when making risotto."

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For this recipe, Ying uses half of the kale leaves to create crunchy chips which add texture to the dish but also make a great snack. In a similar way, braised turnips make a great side dish or can be eaten alone at another time. "Because the recipe is versatile, it extends the life of your produce and expands your experience with them," she said.

Recipe for Kale and Mushroom "Risotto"

Yields 4 servings

For the Kale and Mushroom "Risotto":

1 bunch of kale, destemmed (save the stems and reserve half the leaves for kale chips)

7-8 cremini mushrooms

Turnip peels (saved from the braised turnips)

Mushroom stems

1 apple

1 tsp EVOO

1/4 of a lemon, juiced

salt, to taste

3 garlic cloves, minced

3 Tbsp unsalted butter

1/2 tsp red pepper flakes (optional)

Rinse kale. Separate stems from leaves. Finely slice stems to about the size of a grain of rice.

Cut the leaves into 3-inch pieces. Reserve half of the chopped kale leaves for kale chips and let them dry.

Rinse mushrooms. Separate the mushroom caps from the stems. Reserve the stems for the purée. Finely slice the mushroom caps. Set aside.

Peel the turnips, saving the peels. Set aside the peeled turnips.

Coarsely chop the turnip peels and mushroom stems into smaller pieces.

Slice the apple. Leave the peel on.

In a blender, put the ingredients in the following order: lemon juice from 1/4 of a lemon, EVOO, apple, chopped turnip peels and mushroom stems.

Blend and add water as necessary in order to get a loose oatmeal-like consistency. Taste and add salt and/or lemon juice as desired. Set aside.

In a sauté pan, place butter over medium heat. Once the butter is melted, add the garlic and optional red pepper flakes. Sweat the garlic, then add the sliced kale stems.

Cook the kale stems until it gets a little color and the butter browns. Then add the turnip, mushroom and apple purée.

Stir until fully combined. Keep at a low simmer. Stir occasionally.

Meanwhile, sauté the mushrooms and half of the kale leaves, separately. Set aside.

Once the "risotto" has thickened (but not dried out) and the kale stems are tender, add the sautéed mushrooms and kale. Stir until combined. Taste and season as desired.

For the Braised Turnips:

2 turnips, peeled (save peels for "risotto" )

5 Tbsp unsalted butter (increase or decrease, depending on taste)

1/2 of a lemon, juiced (zest lemon and save for kale chips)

3 garlic cloves, mashed

salt, to taste

Slice the turnips into 1-inch thick rounds

Place the butter into a sauté pan over medium heat. Add lemon juice from half of a lemon and mashed garlic.

Once the butter has melted, add the turnip rounds. Then add water just to cover the turnips.

Braise the turnips over medium-high heat. Flip the turnip rounds occasionally for even cooking. Cook until tender and add salt to taste.

For the Kale Chips:

Kale leaves

1 Tbsp EVOO

lemon zest (using lemon from the braised turnips)

salt, to taste

Preheat oven to 300 degrees Fahrenheit.

Make sure the kale is completely dry. In a bowl, toss the kale with the EVOO. There should be a light coating of EVOO on the leaves.

On a sheet tray lined with parchment paper, lay out the kale leaves. Sprinkle lemon zest and a pinch of salt on the kale.

Bake the kale for 8 minutes. Then, rotate the sheet tray for even cooking and bake for another 8 minutes.

The kale chips should be dry, rigid and with little color. 

Roasted Brussels Sprouts and Radicchio Salad

Recipe by Caroline Schiff, head chef at Slow Up and pastry chef at Gage & Tollner in Brooklyn, New York

"Don't get me wrong, I love a great pantry recipe, but sometimes I find them lacking in freshness and after opening so many cans, I'm feeling a little bored," Schiff said. "I like to view my pantry as a tool kit with everything I need on hand to make simple ingredients pop and shine. This time of year, I'm craving lighter, brighter, veggie-focused dishes, but still want something hearty. It's freezing out there after all."

This salad is great served warm or at room temperature, and Schiff describes it as "the perfect winter salad with nuts for texture, chili flakes and lemon for punch, and cheese for a little richness and body."

Recipe for Roasted Brussels Sprouts and Radicchio Salad

Yields 2-4 servings as a light veggie main or side

Ingredients:

1 lb Brussels sprouts, trimmed and halved

Olive oil, as needed

Salt and pepper, to taste

1 small head radicchio, shredded

Zest and juice of half a lemon

Chili flakes, to taste

1/2 c toasted nuts, (walnuts, pine nuts, whatever you have and like) chopped if large and lightly toasted

1/4 c grated Parmesan, Pecorino or another salty, hard cheese

Directions:

Heat the oven to 425 degrees Fahrenheit. 

Drizzle a sheet pan with olive oil, then place the Brussels sprouts on the pan, cut side down.

Season with salt and pepper. Roast until browned and crisp, about 25 minutes.

Place the cut radicchio in a mixing bowl and dress with olive oil, lemon zest, lemon juice, salt, pepper and chili flakes. Taste and adjust. Add the walnuts and half the cheese. Mix well.

When the Brussels are done allow them to cool for about 5 minutes before tossing them with the radicchio. Taste and adjust seasoning.

Transfer to a serving plate and finish with the remaining cheese and lemon wedges if you want a little extra acidity.

Falafel Waffle with Yogurt Sauce and Cucumber-Tomato Salad

Recipe by Jeff Seizer, executive chef of Counting House at 21c Museum Hotel in Durham, North Carolina

"I love falafel!" Seizer said. "This is a fun and simple recipe I make all the time." This recipe is a favorite for his two young kids and is often enjoyed as a healthy lunch.

Seizer noted that the salad and yogurt sauce can be made ahead of time, so that come lunch time (or whenever you choose to enjoy these waffles), all you need to do is make the batter and cook the waffles.

Recipe for Falafel Waffle with Yogurt Sauce and Cucumber-Tomato Salad

Yields 2 large waffles

For the Waffle:

1 can (15 oz) chickpeas

1 small white onion

1/2 bunch parsley, chopped 

1/2 bunch cilantro, chopped

3 cloves of garlic

2 Tbsp ground cumin

1 Tbsp ground coriander

2 tsp kosher salt

Fresh ground pepper, to taste

Juice of 1 lemon

1/2 c all-purpose flour

1 Tbsp tahini

Combine all ingredients into a food processor and mix until it's mostly smooth with some small chunks.

Heat up your waffle maker and pour the batter in. Cook until lightly brown. If you don't have a waffle maker, cook the batter in a pan lightly oiled with extra virgin olive oil. This recipe should make about 4 falafel cakes.

For the Yogurt Sauce:

1 c Greek yogurt

1/2 c mayo

Juice of 1 lemon

Zest of 1 lemon

1 tsp ground cumin

Pinch of salt, pepper

Dash of extra virgin olive oil

Combine all ingredients in a bowl and chill.

For the Salad:

Chef's note: Use what you have laying around! This does not need to be exact.

1 pt cherry tomatoes

1 large cucumber, sliced

1 small red onion, chopped

1/2 bunch parsley, chopped

1/2 bunch cilantro, chopped

Juice of 1 lemon

Salt, pepper and extra virgin olive oil, to taste

Combine all ingredients in a bowl.

Blueberry Smoothie

Recipe by Mee McCormick, chef and founder of Pinewood Kitchen & Mercantile in Nunnelly, Tennessee

"This is my go-to smoothie," McCormick said. "I always have a bag of frozen cranberries and organic frozen blueberries on hand. During blueberry season on my Pinewood Farms, I use fresh blueberries. Loaded with antioxidants and prebiotic fiber, this is the one recipe I recommend adding to your weekly groove as it's easy and delicious."

This recipe is featured in McCormick's latest book, My Pinewood Kitchen: A Southern Culinary Cure.

Recipe for Blueberry Smoothie

Yields 2 servings

Ingredients:

1/2 c organic or wild blueberries

1/2 c whole frozen cranberries

1 Tbsp dairy-free yogurt

1 scoop organic dairy-free vanilla protein powder OR 2 Tbsp nut butter or seed butter

1/2 c pomegranate juice

1 c flax milk

2 c water

1 scoop maca powder

1 scoop greens powder

Directions:

Place all ingredients in a blender in the order listed. Blend on high until creamy and smooth.

Serve immediately.

Vegetable Dal

Recipe by Palak Patel, chef at the Institute of Culinary Education

"My version of a one-pot dal is a play on a traditional recipe that incorporates more vegetables and greens," Patel said. "I'm from Gujarat, a state in western India, and dal has been a staple in my house since childhood. Growing up vegetarian, dal was my comfort food and one of the first recipes I learned from my mother. When I make this recipe, the aromas take me right back to being in the kitchen with her."

For the recipe, Patel uses two types of lentils (brown and red), which gives texture and flavor to the dish. "The red lentils give the stew a creamy consistency and the brown adds an earthy flavor," she said. "This recipe is fully plant-based and an easy weeknight meal. The texture is rich, with fragrant spices, and packed with protein and fiber."

Recipe for Vegetable Dal

Yields 4 servings

Ingredients:

1 c brown lentils, rinsed

1 c red lentils, rinsed

2 Tbsp sunflower oil

1/2 tsp cumin seeds

2 garlic cloves, minced

1 Tbsp grated ginger

2 Tbsp tomato paste

1 c diced yellow onion

1 c carrots, small dice

1 c sweet potato, small dice

1/2 tsp ground turmeric

1/2 tsp cayenne (less or more, as desired)

1 tsp garam masala

Kosher salt, to taste

6 c of water or broth

Juice of half a lemon

2 c spinach, rinsed

Chopped cilantro leaves, for garnish

Directions: 

In a Dutch oven, heat oil over medium-high heat, add cumin seeds until they sputter in oil. 

Add onions, garlic, ginger and a pinch of salt and sauté for 3-5 minutes and the onions are translucent.

Add tomato paste and cook for another 2 minutes, then add spices, both lentils, carrots, sweet potatoes and broth. Season with salt.

Cover with lid and simmer on low for approximately 35-40 minutes or until the lentils are completely cooked through. Check seasoning and adjust as needed.

Remove from heat and add lemon juice, spinach and cilantro.


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