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After a long day at work, it’s tempting to just pick up the phone and order in something quick from our favorite go-to restaurant. Trouble is, quick and easy isn’t always what’s best for our waistlines or our hearts.
As Black women, we’re disproportionately affected and at greater risk for heart disease, so it’s important that we take small steps each day to literally protect our hearts. But let’s face it, eating healthy doesn’t always sound that appealing and conjures images of bland, tasteless meals. Good thing you’ve got us!
We’ve rounded up three heart-healthy recipes that will not only fill your belly but keep your heart health in check so you’re around to live your best life for many more years to come.
01
Baked Bell Pepper Tacos
INGREDIENTS:
4 large bell peppers
3-4 cups taco filling
3/4 cups shredded cheese extra as desired
3/4 cups chopped tomatoes
3/4 cups chopped lettuce
cilantro and lime as a tasty garnish
FEISTY FILLING:
1lb ground beef, chicken, or turkey seasoned your favorite way and browned on the stove-top. Use a combination of enchilada sauce and homemade taco seasoning to flavor, plus a little Mexican hot sauce for a kick! You can also make your protein option in advance and keep in the fridge for 3 days or in the freezer for emergency taco night filling.
TASTY TOPPINGS (CHOOSE YOUR FAVORITES)
shredded cheddar or pepper jack cheese
sour cream or plain Greek yogurt
fresh cilantro
sliced jalapeños
fresh grilled veggies
fresh chopped avocado
guacamole
salsa verde
pico de gallo
salsa
DIRECTIONS:
Pre-heat oven to 400 degrees F. Choose your protein option(s) from the above list and cook via preferred method.
Slice each bell pepper in half. Hollow out each pepper, removing stem, seeds, etc.
Lay peppers on a baking sheet and cook for 8-10 minutes until al-dente or for 10-15 minutes for softer peppers.
Fill each pepper to the brim with your taco filling of choice (see above for tasty options) and top with cheese. Bake for an additional 10 minutes, then pile mile-high with all your favorite taco toppings!
via Peas and Crayons
02
Sweet and Tangy Glazed Salmon with Orange-Almond Rice
INGREDIENTS:
1 cup long-grain white rice
1/2 cup sliced almonds
2 navel oranges
1/2 cup hot pepper jelly
4 salmon steaks or skinless pieces salmon fillet
Kosher salt and pepper
1/4 cup chopped fresh flat-leaf parsley
DIRECTIONS:
Heat oven to 400 degrees F. Cook the rice according to package directions. Meanwhile, spread the almonds on a rimmed baking sheet and roast until light golden brown, 4 to 6 minutes; transfer to a bowl. Heat broiler. Line a broiler-proof rimmed baking sheet with nonstick foil.
Squeeze the juice from half an orange into a small bowl (you should have 2 tablespoons juice total). Add the jelly and whisk to combine. Place the salmon on the baking sheet, season with 1/2 teaspoon each salt and pepper, and broil for 5 minutes. Spoon half the jelly mixture over the salmon and broil until the salmon is opaque throughout, 2 to 5 minutes more. Cut away the peel and pith of the remaining 1 1/2 oranges. Cut the oranges into 1/2-inch pieces. Fold the oranges, almonds, and parsley into the rice. Serve with the salmon and the remaining jelly mixture.
via Delish
03
One Pan Healthy Sausage and Veggies
INGREDIENTS:
2 cups (1 small) red potato
3/4 pound green beans
1 large head of broccoli (1 and 1/2 cups)
1 and 1/2 cups chopped bell peppers 2 large or 6-7 mini sweet bell peppers
9 ounces smoked sausage
6 tablespoons olive oil
1/4 teaspoon red pepper flakes (optional)
1 teaspoon paprika
1/2 teaspoon garlic powder
1 tablespoon dried oregano
1 tablespoon dried parsley
1/4 teaspoon salt
1/4 teaspoon pepper
Serve with: fresh parsley, quinoa/rice, lots of freshly grated Parmesan cheese
DIRECTIONS:
Preheat the oven to 400 degrees F. Line a large sheet pan with foil or parchment paper.Prep the veggies: chop the red potatoes (pretty small pieces so they will be tender in time), trim the green beans and halve, chop the broccoli, chop the peppers into thick squares, and coin the sausage in thick slices. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat.
Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven. Enjoy with rice or quinoa and fresh parsley if desired.
via Chelsea’s Messy Apron
