This Heart-Healthy Diet Will Help You Strengthen Your Ticker and Slim Down
Spicy veggie sauté
Sauté 2 cups mixed greens (like spinach, kale or chard) + a pinch of crushed red pepper flakes in 1 tsp olive oil over medium-low heat until wilted. Top with 1 poached egg. Eat with 1 slice whole-wheat toast + 2 kiwis.
Banana-stuffed French toast
Toss ½ sliced banana with 1 tsp brown sugar + ¼ tsp cinnamon. Spread the banana mixture over 1slice whole-wheat bread. Top with a second slice of whole-wheat bread and press together to make a sandwich. Dip both sides of the sandwich into 1 beaten egg. Heat 1 tsp unsalted butter in a small sauté pan over medium heat. Add the sandwich and cook 4 to 5 minutes or until golden brown on both sides, flipping halfway through.
Hot breakfast apple
Combine 1 Tbsp raisins + ¼ tsp cinnamon + 1 tsp brown sugar. Spoon into a cored apple. Place in a microwave-safe dish and add ¼ cup water to the bottom of dish. Cover and microwave on high for 4 minutes. Let cool slightly, then spoon any cooking liquid over the apple. Top with 1 cup plain nonfat Greek yogurt + 1 Tbsp chopped pecans.
Open-faced avocado sandwich
Arrange ¼ sliced avocado on 2 toasted whole-grain English muffin halves. Top each half with 1 sliced radish. Eat with 1 orange.
Tomato baked eggs
In a 1-cup ramekin coated with cooking spray, combine ¼ cup low-sodium marinara + a pinch of cumin. Add 1 egg, cover with a paper towel and microwave on high for 2 to 2½ minutes. Serve over 2 warmed corn tortillas. Eat with ½ grapefruit.
Pumpkin–chocolate chip oatmeal
Cook ½ cup rolled oats in ½ cup nonfat milk + ½ cup water. Stir in ¼ cup pumpkin purée + ¼ tsp cinnamon + 1 tsp maple syrup + 1 Tbsp mini chocolate chips.
Raspberry waffle sundae
Top 1 toasted multigrain waffle with ½ cup nonfat ricotta. Combine 1 cup fresh (or thawed frozen) raspberries + 1 tsp sugar. Microwave on high for 30 to 45 seconds; pour over the waffle. Top with 1 Tbsp chopped walnuts.
Asparagus with egg and Parmesan
Whisk together 2 tsp each olive oil and lemon juice + 1 tsp Dijon mustard. Drizzle over 10 steamed asparagus spears. Top with 1 soft-cooked egg + 1 Tbsp grated Parmesan. Serve with 3 rye crisps (like Wasa or Finn Crisp). Eat with 1 apple.
Black bean tortilla pizza
Top an 8-in. whole-wheat tortilla with 2 Tbsp pizza sauce + ¼ cup unsalted canned black beans (rinsed) + ¼ cup reduced-fat shredded Cheddar + 1 sliced scallion. Bake at 400°F for 10 minutes. Top with ¼ diced avocado. Eat with 1 cupfresh or canned pineapple in natural juices.
Kale chicken Caesar
Whisk together 1 Tbsp each Caesar dressing and lemon juice. Toss with 2 cups shredded kale + 3 oz roast skinless chicken breast + ½ cup unsalted canned cannellini beans (rinsed).
Chili-lime tuna tacos
Combine 5 oz water-packed tuna + ½ cup shredded romaine lettuce + 1 Tbsp fresh cilantro. Whisk together 1 Tbsp lime juice + ½ tsp lime zest + 2 tsp olive oil + a pinch each of chili powder and cumin. Toss with the tuna, then spoon over two 6-in. corn tortillas. Top with hot sauce.
Sesame rice bowl
Top ¾ cup cooked brown rice with 2 oz grilled skinless chicken breast + 1 cup chopped baby bok choy + ½ cup sliced snow peas + ¼ cup shredded carrots. Whisk together 2 tsp each low-sodium soy sauce, rice wine vinegar and toasted sesame oil + ½ tsp finely chopped ginger. Drizzle over the rice bowl. Sprinkle with 1 tsp sesame seeds.
Combine 1 cup each cooked whole-wheat penne, chopped steamed string beans and halved grape tomatoes + 2 Tbsp reduced-sodium chicken broth + 1 Tbsp pesto.
Greek shrimp pita pockets
Combine 1 diced plum tomato + ¼ diced cucumber + 5 large boiled shrimp (halved) + 2 tsp feta cheese crumbles + 2 tsp olive oil + 2 tsp red wine vinegar + ¼ tsp oregano. Spoon into 1 large whole-wheat pita (halved). Eat with 1 orange.
GRAB A SNACK
Coffee-banana smoothieBlend 1 sliced frozen banana + ½ cup each nonfat milk and cold-brewed coffee + a pinch of cinnamon in blender until smooth.
Peanut butter treatsTop 2 Hershey's Miniatures Special Dark chocolate bars with 1 tsp peanut butter each.
Green eggsFill hollows of 1 halved, hard-cooked egg white with ¼ mashed avocado. Drizzle with hot sauce. Serve with 8 small whole-grain crackers.
Blue cheese dipPurée 1 Tbsp blue cheese crumbles + ½ cup plain nonfat Greek yogurt in a blender until smooth. Serve with sliced red and yellow bell peppers.
Chocolate-cherry trail mixCombine 1 Tbsp dried tart cherries + 1 Tbsp semisweet chocolate chips + 1½ cups air-popped popcorn.
Whisk together 2 Tbsp balsamic vinegar + 2 tsp olive oil + ¼ tsp dried rosemary. Place a bone-in, skinless chicken breast + 1 cup halved Brussels sprouts on a baking pan. Drizzle with the balsamic mixture. Bake at 350°F until the chicken is cooked through, about 45 minutes. Eat with 1 baked potato + 1 Tbsp light sour cream.
Sauté ½ onion (chopped) + 1 clove chopped garlic + ¼ cup grated carrots in 1 tsp olive oil over medium-low heat for 5 minutes. Add 4 oz 93% lean ground turkey; cook 5 minutes. Add 1 cup unsalted tomato sauce + ¼ tsp basil. Simmer 5 minutes. Serve over 1 cup cooked polenta.
Butternut squash chili
Sauté 1 cup diced butternut squash + ½ small onion (chopped) + 1 small clove finely chopped garlic + ¼ small finely chopped jalapeño in 1 tsp olive oil over medium-low heat for 5 minutes. Add 1 cup unsalted diced tomatoes + 1 cup unsalted black beans (rinsed) + ½ cup water + ¼ tsp each chili powder, smoked paprika and cumin. Simmer for20 minutes. Top with ¼ diced avocado + 2 Tbsp cilantro.
Salmon and cauliflower
Whisk together 2 tsp maple syrup + 1 tsp each low-sodium soy sauce and Dijon mustard. Pour over a 6-oz salmon fillet and roast at 400°F for 12 minutes. Boil 1 cup finely chopped cauliflower florets until tender, 6 to 8 minutes. Drain and purée in blender or food processor with 2 Tbsp nonfat milk + 1 tsp Parmesan + a pinch of pepper until smooth. Eat with ½ cup canned unsalted chickpeas (rinsed) drizzled with 2 tsp Italian vinaigrette.
Quinoa fried rice
Sauté 2 oz diced pork tenderloin + ¼ yellow onion (chopped) + 1 small clove chopped garlic + ½ tsp chopped ginger in 1 Tbsp peanut oil over medium-low heat for 5 minutes. Add ⅓ cup cooked edamame + ¼ cup shredded carrots + 1 cup cooked quinoa. Cook for 1 minute. Drizzle with 1 Tbsp low-sodium soy sauce; toss to combine
Cook a 6-oz tilapia fillet in 2 tsp olive oil in a skillet over medium heat, 4 minutes per side; remove from pan. Add 1 clove sliced garlic to pan and sauté 1 minute. Add 1 cup unsalted diced tomatoes + a pinch of red pepper flakes. Serve the tilapia over 1 cup cooked whole-wheat linguine. Top with the tomato sauce.
Better-for-you steak and fries
Broil or grill a 4-oz lean sirloin steak. Cut 1 sweet potato into ¼-in.-thick wedges. Toss with 1 Tbsp canola oil + a pinch each of chili powder and pepper. Roast at 450°F for 25 minutes, turning halfway through. Eat with 2 cups spinach sautéed in 1 tsp olive oil.
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