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Heart Healthy Recipe: Meal in a Soup Bowl

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This meal serves 4

Ingredients

QuantityIngredient
1 lb.Ground Chicken
1/2 cupBreadcrumbs
1/4 cupParmesan cheese, freshly grated
2 tbsp.Fresh parsley, finely chopped
1 tsp.Oregano, dried
1 tsp.Thyme, dried
1/2 tsp.Salt
3-1 litre boxesLow-sodium chicken broth
2-28 fl. oz. cansTomatoes, diced, with juice from cans
8Carrots, diced
5Potatoes, peeled, diced
2Onions, chopped
4 clovesGarlic, chopped
1 tsp.Oregano, dried
2 tsp.Thyme, dried
4 tsp.Parmesan cheese, freshly grated

Instructions

  1. Combine the first 7 ingredients in the list very well.
  2. With moistened hands, form 1″ diameter meatballs (chicken).
  3. In a large soup pot/Dutch oven, bring the broth to a boil.
  4. Drop meatballs into the broth and cook at medium-high for 5 minutes.
  5. Add tomatoes, their juice, carrots, potatoes, onions, garlic, oregano, and thyme.
  6. Lower heat to medium
  7. Simmer, uncovered, breaking up the tomatoes with the back of a spoon.  Simmer for about 45 minutes until meatballs are cooked through and the vegetables are tender.
  8. Season to taste with pepper and try not to use any salt.
  9. Serve in a deep soup bowl (helps keep it nice and hot) and just before serving, sprinkle a teaspoon of the grated cheese on top of each bowl.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counseling, Marsha provides group lectures, seminars, and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition questions for our dietician, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

3 Ways to Prevent Heart Disease through a Healthy-Diet

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This week’s blog post is brought to you by Mayo Clinic and the information has been taken directly from the article.

  1. Controlling Portion Size: The amount you eat is just as important as what you eat. In order to control portion size:
  • You can use a small plate or bowl to help control your portions.
  • Eat more low-calorie, nutrient-rich foods, such as fruits and vegetables.
  • Eat smaller amounts of high-calorie, high-sodium foods, such as refined, processed, or fast foods.

2. Eat more Vegetables & Fruits: Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher-calorie foods, such as meat, cheese, and snack foods.

3. Reduce your Intake of Unhealthy Fats: According to Mayo Clinic, limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

3 Heart-Healthy Foods to Add to your Diet

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3 Heart-Healthy Foods to add to your diet by Healthline.  

It’s important that you are continuously taking care of your heart. We have put together a short article which contains 3 heart-healthy foods to add to your diet

Whole Grains

Health-line shows a study that whole grains lower the risk of heart-disease by 22%. A few types of whole grains are brown rice, oats, and quinoa.

Berries

Whether you eat berries for breakfast, lunch, snack or dinner- you cant go wrong! Not only are they delicious and contain natural sugar, but berries contain antioxidants which can severally reduce the risk of heart-disease.

Avocados

Avocados have a ton of healthy-fats, which can also lower cholesterol and you’re also not likely to have metabolic syndrome.

To learn more about the other types of heart-healthy foods you should be adding to your diet, you can check it out here.

Heart-Healthy: Sweet Potato Recipe

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Ingredients

QUANTITYINGREDIENT
6small sweet potatoes
2 tbspolive oil
1/2 – 3/4 tsp.cumin, ground
1/2 tsp.pepper
1/4 tsp.salt
OTHER SEASONS SUGGESTIONS THAT COULD BE USED FOR A CAJUN TASTE:
Cayenne pepper
Chili powder
Garlic powder

Preheat oven to 400º F

Instructions

  1. Lightly spray a foil-lined cookie sheet with the vegetable spray.
  2. Peel, then cut each potato, lengthwise into 6 wedges.
  3. Place in a single layer on the cookie sheet.
  4. In a small bowl, combine the olive, oil, cumin, pepper and salt. Mix together, then pour over the potatoes. Toss the potatoes to coat them evenly with the mixture.
  5. Bake for 30 to 45 minutes until the potatoes are crispy on the outside but soft in the center.
  6. Serve hot from the oven.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counseling, Marsha provides group lectures, seminars, and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition questions for our dietician, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Superfoods to have Everyday

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Eating Well, is a great source that informs you on ways that you can eat well on a daily basis. They have shared their top 10 super-foods that anyone can eat on a daily basis!

1.Berries:

Berries are a great source of fiber. Essentially, fiber keeps your digestive system and heart healthy.

2. Eggs:

Eggs are very nutritious. Not only do they have protein and give you the energy you need, but they also keep your eyes healthy.

3. Sweet Potatoes:

Yum! Sweet Potatoes keep your eyes, bones, and immune system healthy.

4. Broccoli:

Broccoli is packed with vitamins. It helps with bone health and stimulates your body’s detoxifying enzymes.

To check-out the rest of the Superfoods by Eating well, go to: http://www.eatingwell.com/article/290550/10-everyday-superfoods/

There are plenty of Superfoods that you can eat everyday, to protect your heart-health and overall health. It only takes a few minutes to prepare for a lifetime of good health.