Heart Healthy Meal Ideas for Staying Well During and After Lockdown
Posted by: Tampa Cardio
On: May 19, 2020
Eating healthy while we are all stuck at home has been easier in some ways, as we are not going out to eat and being tempted with all the amazing foods in our favorite restaurants, but many of us have also been stress-eating. Buying maybe not the world’s most nutritious food at the grocery store when we run out.
For short times eating junk food won’t do much harm. But when it becomes habit or worse yet lifestyle, it can be a health hazard adding empty calories to your daily intake without much nutrition to go along with it.
This can lead to obesity, diabetes, heart disease, and a general feeling of being unwell. There is no reason to get to this point. You are important. Your health is important. Let’s take some steps to safeguard it by thinking ahead of time and creating some good nutritious heart-healthy meals you can shop for next outing to the store.
Here are two of our favorite easy heart-healthy recipes for you to try.
Shrimp Scampi with Zoodles
All the flavor, plus more veggies! Spiralizing zucchini to mix in with your pasta lightens up this classic dish.
6 oz. linguine
1 1/2 lb. peeled, deveined large shrimp
4 cloves garlic, grated
2 tbsp. olive oil
Kosher salt and pepper
1 tbsp. lemon zest
2 tbsp. lemon juice (from 1 to 2 large lemons)
1/4 tsp. red pepper flakes
1/2 c. dry white wine
1 tbsp. unsalted butter
12 oz. zucchini (about 3), spiralized on the thickest setting
1/4 c. flat-leaf parsley, chopped
Cook pasta per pkg. directions. Reserve 1/4 cup cooking water, drain pasta and return it to the pot.
Meanwhile, in a large bowl, toss shrimp, garlic, olive oil, 1/4 tsp salt, and 1/2 tsp pepper. Let sit at least 5 minutes.
Heat a large skillet on medium. Add shrimp mixture and cook until just barely opaque throughout, 3 to 4 minutes per side. Transfer to a plate, leaving any oil in the skillet.
Add lemon zest and pepper flakes and cook, stirring, 30 seconds. Add wine, scraping up any browned bits, then reduce by half. Stir in lemon juice and butter, then add zucchini noodles and simmer 2 minutes.
Return shrimp to the skillet along with pasta and toss to combine, adding some reserved pasta water if the mixture seems dry. Sprinkle with parsley.
PER SERVING: 390 calories, 12.5 g fat (3.5 g saturated fat), 30 g protein, 1,100 mg sodium, 36 g carb, 3 g fiber
TIP: For extra flavor, let the shrimp and garlic sit, refrigerated, for a few hours instead of just a few minutes.
Mediterranean Chicken Pitas
These quick chicken pitas are bright and healthy!
4 medium plum tomatoes
1/4 small sweet onion
1 tbsp. olive oil
2 1/2 c. cooked, shredded white meat chicken
3/4 c. roughly chopped fresh flat-leaf parsley
2 piece pita bread
1 container hummus
1/2 head romaine lettuce
1/2 c. roughly chopped fresh mint leaves
1 large lemon
In a large bowl, toss together the tomatoes, onion, oil, and 1/4 teaspoon each salt and pepper. Add the chicken and parsley and toss to combine.
Split the pitas to make 4 rounds. Spread each with hummus, then top with the lettuce and mint and squeeze the juice of half the lemon wedges on top.
Spoon the chicken salad on top of the lettuce. Serve with the remaining lemon wedges.
CAL/SERV: 410 YIELDS:4
Recipe credit: https://www.womansday.com/food-recipes/food-drinks/recipes/a13253/mediterranean-chicken-pitas-recipe-wdy0215/
There are tons of wonderful heart-healthy recipes online if you dig a little. The more variety of heart-healthy foods you can get into your diet the more nutritionally balanced you are likely to be.
Cheers to your heart health!
For more nutritional advice please make your appointment with Tampa Cardiovascular Associates of Tampa Bay, Florida by calling 813-975-2800 or visit us online at www.tampacardio.com.
Posted by: Tampa Cardio