Category: Heart Healthy

Salmon and red potato hash with dijon aioli

 

This delicious dish is a copycat of a breakfast from a favorite restaurant of ours – the Ironwork Grill at McMenamin’s Grand Lodge in Forest Grove, Oregon. The original is made with a dill sauce but I always swap it for this dijon aioli, and I’ve never been disappointed!

The salmon, veggies, and potatoes make this a complete, protein- and potassium-laden anti-inflammatory power meal. Plus, it is so, so tasty and very easy to make!

 



Salmon and Red Potato Hash with Dijon Aioli

This dish is a complete dinner - it's loaded with omega-3, antioxidants, and other anti-inflammatory power punches. It's also very easy to make!

Total Time 35 minutes
Servings 4 people

Ingredients

Salmon and Vegetables

  • 4 fillets salmon
  • 1 diced red bell pepper
  • 1 medium onion, diced
  • 10 spears asparagus, cut into 2" lengths
  • 1 Tbsp canola oil
  • 1/2 tsp kosher salt
  • 1/2 tsp black ground pepper

Dijon Aioli

  • 1/4 cup avocado oil mayonnaise
  • 1 Tbsp dijon mustard

Instructions

  1. Preheat oven to 375 degrees. 

  2. Place fillets skin-side down in a greased 9 x 13" baking pan. Surround with vegetables.

  3. Drizzle with canola oil and sprinkle with salt and pepper.

  4. Bake for 25 minutes or until thickest part of salmon measures 145 degrees.

  5. While salmon is baking, whisk together mayonnaise and dijon mustard.

  6. Serve salmon with aioli spread on top.

Recipe Notes

Each portion contains 499 calories, 29 g carbohydrate, 32 g protein, 3 g saturated fat, and 458 mg sodium.



Anti-inflammatory Diet Carb Counting Heart Healthy MyPlate Guidelines Recipes

We LOVE pizza at our house – especially as Super Bowl season draws near! Unfortunately, our Seahawks didn’t make the playoffs this year, but we can still enjoy the spirit of the game with a few slices of pizza pie. Store-bought pizza sauces can sometimes contain added sugar or, more often, high levels of sodium. Not to mention the sodium in everything else that goes on your favorite pizza!

 

vita-marija-murenaite-484774

If you’re looking to eat less sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It’s very easy and fast to make – just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

 



5-Minute Heart Healthy Pizza Sauce

If you're looking to cut sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It's very easy and fast to make - just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

Cook Time 5 minutes
Servings 8
Calories 16 kcal

Ingredients

  • 15 oz. canned tomato sauce (no salt added)
  • 1/2 tsp oregano
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp dried thyme
  • 1/8 tsp ground red pepper
  • 1/4 tsp garlic salt
  • 1/8 tsp cinnamon
  • 1/4 tsp basil

Instructions

  1. Add all ingredients to a small saucepan and heat over medium-low heat for 5 minutes, stirring occasionally.

Recipe Notes

Contains 4 g carbohydrate, 1 g protein, 0 g fat, 63 mg sodium per 1/8 cup serving.



Anti-inflammatory Diet Carb Counting Heart Healthy MyPlate Guidelines Recipes

Do you have a favorite family recipe that you’d like to improve on? Are you interested in learning how to be a more mindful and health-conscious cook? Use this list of cooking substitutions to improve the nutritional quality of your favorite recipe!

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Some tips to keep in mind:

  • Think of substitutions in cooking as “trial and error.” Sometimes they’ll work out great and other times they might flop, but it’s all part of the process. Every recipe is different – you’ll never know unless you try!
  • If you’re tweaking an old favorite recipe, try changing just 1-2 ingredients at a time. Then, if it doesn’t turn out, you’ll know which change didn’t work.



Happy cooking (and eating)!

If your recipe calls for… Try this instead… For this nutritional benefit…
Condensed milk or evaporated milk Evaporated skim milk
  • Fewer calories
  • Less saturated fat
Sour cream Nonfat plain Greek yogurt or (depending on the texture desired) nonfat cottage cheese
  • More protein
  • Less saturated fat (compared to whole sour cream)
Cream cheese Neufchâtel cheese (find it right next to the cream cheese in most grocery stores)
  • Fewer calories
  • Less saturated fat
Bacon Canadian bacon, turkey bacon, or lean prosciutto
  • Fewer calories
  • Less saturated fat
  • Less sodium
Mashed potatoes Steamed, pureéd cauliflower
  • Fewer carbohydrates
  • Fewer calories
  • More vitamins and minerals
Potatoes Sweet potatoes
  • More vitamins
White rice or pasta Whole grain pasta, brown rice, bulgur, couscous, barley
  • More fiber
  • More vitamins and minerals
  • More stable blood sugar response
No vegetables Add any vegetables you have around!
  • More fiber
  • More vitamins and minerals
  • Improved satisfaction after the meal with fewer calories eaten (veggies take up a lot of space!)
Butter Canola oil or avocado oil
  • More omega-3s and healthful monounsaturated fats
  • Less saturated fat
Salt Herbs (oregano, parsley, thyme, sage, basil, chives, garlic), spices (turmeric, cumin, curry, lemon pepper, black pepper), lemon juice, or use half the salt
  • Less sodium
  • More anti-inflammatory properties

 



Heart Healthy Wellness Tips

img_0781I love pumpkin in the fall. Love it. Stereotypes be darned, I do not care. This scrumptious squash finds its way into curries, soups, muffins, cookies, pancakes, and steamers around my house as soon as the leaves start to turn.

Pumpkin takes a front seat in this seasonal smoothie that is filling, nutritious, and delectable. I started with the Pumpkin Pie Smoothie recipe here and modified it to boost the protein, control the carbs, and add some greens, because if you’re making a shake, why not add greens? You can’t taste them and it’s an easy-as-pie (…see what I did there?) way to get an extra serving of veggies.

Try it for a tasty breakfast that is (bonus!) carb-controlled, heart healthy, and contains servings from 4 different food groups.

Ingredients:

1 cup unsweetened vanilla almond milk (you can definitely use dairy milk but carb-counters be aware it will add about 12 grams of carbohydrate)

1 handful spinach or kale

½ cup pureed pumpkin

¼ cup light vanilla Greek yogurt

1/8 cup plain whey protein (I love the bulk whey protein from Winco!)

½ medium banana

½ tsp pumpkin pie spice

1 tsp honey (or your sweetener of choice)

Instructions:

  1. Add almond milk and greens to blender. Blend for 30-60 seconds or until leaves have been completely blended and the mixture looks like green, frothy milk.img_0780
  2. Add remaining ingredients. Blend until smooth. Enjoy!

Makes 1 16-oz serving. Contains 303 calories, 35.1  g carbohydrate, 14.6 g protein, 2.9  g fat, 0.1 g saturated fat, and 251 mg sodium. Includes 1 serving dairy, 1 serving fruit, 1 serving vegetables, and 1.5 oz protein.

Anti-inflammatory Diet Carb Counting Heart Healthy MyPlate Guidelines Recipes

reduce sodium salt-free flavoring

Limiting sodium can be a bit tricky at first. Most of the flavor we enjoy in food comes from one of three things: sugar, fat, or salt. Our palates just love the tasty stuff. And the more of it we eat, the more we need in order to experience the same pleasurable taste sensation. Sound kind of like addiction to you? Ehhhhh-xactly.

Besides flavor, sodium is also used as a preservative in many foods and often foods that don’t even taste salty, which can be confusing for some people just learning about limiting sodium.

 



 

Anyway, it is possible to decrease sodium intake without eating tasteless cardboard. I promise! There are several ways to increase flavor and leave the sodium out:

  • Herbs and spices: These are the best! Natural, delicious, and many are anti-inflammatory. Find a bulk section (like Winco) or grow your own for the best value. Check out the chart below from the Academy of Nutrition and Dietetics for tips on matching herbs and spices to the food you’re making tonight:
    Food Item Flavorings
    Beef Basil, bay leaf, caraway, curry, dill, dry mustard, garlic, grape jelly, green pepper, mace, marjoram, mushrooms, nutmeg, onion, parsley, pepper, rosemary, sage
    Chicken Basil, cloves, cranberries, mace, mushrooms, nutmeg, oregano, paprika, parsley, pineapple, saffron, sage, savory, tarragon, thyme, tomato, turmeric
    Egg Chervil, curry, dill, dry mustard, green pepper, lemon juice, marjoram, mushrooms, paprika, pepper, tarragon, tomato, turmeric
    Fish Basil, bay leaf, chervil, curry, dill, dry mustard, green pepper, lemon juice, marjoram, mushrooms, paprika, pepper, tarragon, tomato, turmeric
    Lamb Cloves, curry, dill, garlic, mace, mint, mint jelly, onion, oregano, parsley, pineapple, rosemary, tarragon, thyme
    Pork Applesauce, basil, caraway, chives, cloves, garlic, onions, rosemary, thyme
    Vegetables Basil, dill, garlic, ginger, lemon juice, mace, marjoram, nutmeg, onion, tarragon, tomato, salt-free salad dressing, vinegar
    Desserts Allspice, anise, cinnamon, cloves, ginger, mace, nutmeg, vanilla extract
  • Pre-made spice mixes: If you aren’t big on growing or buying herbs yourself, you can get a little help from sodium-free spice mix products like Mrs. Dash. The Mrs. Dash line has several pre-made spice mixes like Caribbean Citrus, Italian Medley, or Steak Grilling seasonings, all made without salt. I personally have only tried the original and I like it, especially on fish. I have several patients who have tried other flavors with success!
  • Lite salt/salt substitutes: These are usually made with potassium chloride as opposed to sodium chloride (table salt) to decrease intakes of sodium. I use it at home and in recipes and the taste is similar enough I don’t notice it. Be aware: people with kidney disease or who are on certain diuretic blood pressure medications should not use salt substitutes because their bodies can not clear potassium as well as others. Ask your doctor before switching to salt substitute if you have any of these concerns.

Lastly, be patient! Your tastes will adjust to the point where they will enjoy the flavors of food with less salt, but it does take time. Most of my patients say that after 4-6 weeks of limiting sodium, the high-sodium foods they used to eat taste way too salty for them! You can do it!

 



Heart Healthy

pork chops with mushrooms

Recipe feature time! My awesome husband made these amazing pork chops and they were probably the most delicious pork chops I have ever had. Smothered in mushrooms and surprisingly flavorful sauce (I had to ask him three times if he added extra salt to the sauce), these pork chops leftovers barely lasted 2 days. I would eat these almost every week if I could!

 



Heart Healthy Recipes

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Today was my last day on the heart healthy diet. I learned a lot nutritionally and psychologically in the last few weeks. I’ve summarized my take-aways into 4 main points:

  1. Limiting sodium was (mostly) easier than I expected. At first, things are a little bland and it seems like there are a lot of things you “can’t have,” but over time I saw that I had several days well under 2,400 mg so I started adding a sprinkle of salt to bland food and found I did have a little room to add some sodium. You do also get used to needing less salt for flavor. I learned some tricks for adding flavor without salt, too. Be careful, though, because certain foods can blow almost your entire sodium budget in one fell swoop…*cough* seafood fettuccini *cough*.
  2. Limiting saturated fat was quite a bit harder than I expected. Those saturated fat grams are sneaky little suckers! I went into the heart healthy diet assuming sodium would be my biggest challenge and I quickly learned that saturated fat was much more difficult to keep within my 12 gram per day limit. Saturated fat is primarily from animal sources like butter, lard, dairy fat, and meat fat. The way I generally teach people to limit saturated fat is to eat oil-based spreads (instead of butter), low-fat or nonfat dairy, and lean meats and fish. I figured since I mostly eat that way I wouldn’t have to worry much about saturated fat on this diet. I was wrong! More often than not, halfway through the day I would check my saturated fat consumption and find it well over halfway through the budget. I now know that if patients are committed to limiting their saturated fat within recommendations, they probably need more specific guidelines and tips to keep that in check.
  3. Having dietary “restrictions” is a nasty mind game. It makes your inner petulant toddler come out: What do you mean I can’t have it? I want it! Suddenly I want lots of it! It’s a tricky thing to navigate when educating people about how to properly care for their bodies and live a life worth living.
  4. Fish is expensive. Very expensive. And I rarely get 2-3 servings per week. Unless you’re eating tuna all the time, getting in 2-3 servings per week racks up the grocery budget awfully quick-like.

 



 

Overall, I pretty much broke even on every outcome I was measuring, which didn’t really surprise me because I wasn’t eating in a drastically different way from how I normally eat. I did much better this week on my own than I did last because I made a more concerted effort to keep my saturated fat down.

 

  Heart Healthy Goal Week #1 Week #2 Week #3
# of days nutrition recommendations met 7 6 4 6
Average calorie intake <2000 1831 1571 1581
Average sodium intake <2400 mg 2064 mg 2033 mg 1972 mg
Average saturated fat intake <12 g 10.2 g 13.7 g 11.4 g (I left out the outlier of date day)
Weight change   -1 lb 0 lb +.5 lb
Blood pressure change   -5/-6 mmHg -2/-4 mmHg +8/+2 mmHg
Waist change   -.75″ -.25″ +.25″
Grocery Budget Change   +75% -65% 0%

 

So that about wraps up my experience on the heart healthy diet. What diet will I be doing next?

 

Heart Healthy