It’s not as hard as you might think to make heart healthy food choices that are still irresistibly good.
Dr. Richard Collins, The Cooking Cardiologist and director of wellness at South Denver Cardiology Associates, says that supporting one’s heart may be as simple as learning which foods promote heart health and how to incorporate them into regular meals.
“A lot of people think being heart healthy requires a whole lifestyle overhaul, which may be a key deterrent, particularly for adults who are set in their ways,” Collins said. “There are many easy steps you can take to help support heart health — from substituting ingredients in recipes to choosing the right beverages and making the most of the activities you already enjoy. Many heart healthy steps can be relatively quick and easy to incorporate and don’t have to break your budget.”
For example, 100 percent orange juice is a refrigerator staple that may help support heart health. It can even go beyond the breakfast table — one cup added to your favorite salad dressing, smoothie or marinade is an easy and delicious way to incorporate the beverage’s nutrients into your meals.
“The orange juice that starts many Americans’ mornings provides nutrients such as potassium, which may help maintain healthy blood pressure and promote heart health,” Collins said.
The Cooking Cardiologist has easy ways to make deliciously good-for-you choices:
• Use nut oils such as sesame seed, walnut or almond in your salad dressing to enhance flavor and add heart healthy ingredients to a salad.
• When reading nutrition labels, look for foods that are rich in vitamin C. Vitamin C can support hearth health by helping to neutralize free radicals that may contribute to cell and tissue damage — damage that may contribute to the development of chronic health issues like heart disease and cancer. Many fruits and vegetables and their juices, such as 100 percent orange juice, are excellent sources of vitamin C.
• Not all fats are bad. While you should avoid saturated fats and trans fats, omega-3 fats may help reduce the risk of heart disease and stroke. Omega-3 fats are found in foods such as walnuts, flaxseed and fatty fish, such as salmon or tuna.
Try these savory recipes for Orange Tarragon Ginger Shrimp with Rice Noodles and Orange-Apricot Chicken Tagine — two easy ways to serve up heart healthy meals that you’re sure to enjoy.
Visit www.FloridaJuice.com for more heart healthy recipes and information on heart health.
Orange Tarragon Ginger Shrimp with Rice Noodles
Makes 4 servings
1 cup 100% Florida orange juice
12 jumbo raw shrimp, peeled, deveined, tails attached
2 tablespoons fresh tarragon, finely chopped
1 tablespoon olive oil
1 tablespoon fresh ginger, finely chopped
1 shallot, finely chopped
1 (8-ounce) package rice noodles, prepared according to package directions
1 tablespoon sesame seed oil
Nonstick cooking spray
2 cups fresh snow peas
1 tablespoon toasted sesame seeds
1 tablespoon Asian hot chili sauce, optional
Combine orange juice, shrimp, tarragon, olive oil, ginger and shallot in a zipper-seal plastic bag. Seal bag securely; toss gently to combine ingredients. Marinate for 1 hour in the refrigerator.
Prepare rice noodles according to package directions. Drain and combine with sesame seed oil; toss to coat evenly; reserve.
Spray wok with nonstick cooking spray and heat over medium heat.
Drain shrimp mixture; reserve 1/2 cup marinade and discard remaining marinade. Add shrimp and reserved 1/2 cup of marinade to wok; bring to a boil and stir fry shrimp for 1 to 2 minutes. Add snow peas; stir fry for 3 more minutes, just until snow peas are tender crisp and shrimp is cooked through. Add sesame seeds and chili sauce, if desired. Remove from heat and add reserved rice noodles; toss to combine and serve immediately.
Orange-Apricot Chicken Tagine
A tagine is a cooking pot commonly used in North African countries, such as Morocco and Algeria. It consists of two pieces — a plate-like bottom and a conical-shaped lid. Tagines can be purchased online or in most stores where kitchenware is sold.
Makes 4 servings
1 tablespoon canola oil
4 small skinless chicken breasts, approximately 4 ounces each
1 yellow onion, sliced
1 tablespoon minced fresh garlic
1 tablespoon minced fresh ginger
1 cup 100% Florida orange juice
1 tablespoon turmeric
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1 saffron thread, optional
1 (15-ounce) can garbanzo beans, drained
1 cup dried apricots
1 cup diced fresh tomatoes
1/2 cup cashews, chopped and toasted
2 tablespoons fresh cilantro, chopped
Heat oil in tagine and brown chicken breasts for 3 to 5 minutes; remove chicken breasts and reserve. Add onion, garlic and ginger to tagine; sauté for 3 minutes. Add orange juice, turmeric, nutmeg, cinnamon and saffron, if desired. Simmer for 3 minutes; do not boil. Add garbanzo beans, apricots and tomatoes. Bring to simmer; add reserved chicken breasts. Cover tagine and cook for 20 to 30 minutes over low heat until chicken is thoroughly cooked. Garnish with cashews and cilantro; serve immediately.
Serving suggestion: Serve Orange-Apricot Chicken Tagine with cooked couscous.
