Heart healthy foods, recipes provided by experts at The Jewish Hospital

CINCINNATI - The Jewish Hospital provided 9 On Your Side with the best "heart healthy" foods and a few recipes. Based on extensive research, experts at there say the following foods are the best for heart health.

9 foods for heart health

  • Salmon
  • Almonds
  • Legumes
  • Soy Proteins such as tofu
  • Nonfat Greek yogurt
  • Protein-rich grains such as quinoa
  • Berries
  • Extra Virgin Olive Oil
  • Whole Grains

These foods are low in saturated fats and cholesterol and provide vital components of a healthy diet. If you're wondering what to do with some of these ingredients, we've compiled a list of recipes provided by a research team from The Jewish Hospital Cholesterol and Metabolism Center.

Quinoa with Pistachios Yield: 4 servings

Ingredients:

2 tablespoons olive oil, divided and 
1 shallot, finely chopped
1 cup quinoa, rinsed well in a fine-mesh sieve
1-1/2 cups vegetable broth or low sodium chicken broth

1/4 cup roasted pistachios, chopped

3 tablespoons chopped flat-leaf parsley
1 tablespoon chopped fresh mint
Salt and freshly ground black pepper

Directions:

In a medium saucepan, heat 1 tablespoon oil over medium heat. Add shallot and cook, stirring occasionally  until soft, about 5 minutes. Add quinoa and cook, stirring frequently, until quinoa starts to toast and smell nutty, about 5 minutes. Add broth and bring to a boil.

Stir in quinoa, reduce heat to low, cover, and simmer gently until quinoa is tender, 25-30 minutes (15 if using white quinoa). Remove pan from heat, fluff quinoa with a fork. Cover; let stand for 5 minutes.

Drizzle remaining tablespoon olive oil over quinoa and gently stir. Fold in pistachios, parsley, and mint. Season with salt and pepper.


Sweet and Spicy Salmon Yield: 6 servings

Ingredients:

Cooking spray
2 tablespoons brown sugar, packed
1 tablespoon chili powder
1 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon lemon rind
6 (4-5 ounce) salmon filets, skin removed

Directions:

Preheat oven to 400 degrees. Apply light spray to your baking pan. Place salmon, skin side down, on pan.  In small bowl, combine brown sugar, chili powder, cumin, salt, pepper, and lemon rind. Sprinkle rub over top and sides of salmon. Roast for 12 minutes. 



Spinach Orzo Salad Yield: 8 servings

(Courtesy of Registered Dietician Karen Weber , The Jewish Hospital Cholesterol and Metabolism Center)

Ingredients:

16 ounces uncooked orzo pasta
10 ounces fresh baby spinach leaves, finely chopped
1/2 red onion, finely chopped
6 tablespoons pine nuts, toasted
2 teaspoons dried basil
1/2 teaspoon ground white pepper
1/4 cup olive oil
1/2 cup balsamic vinegar
3 tablespoons water
6 ounces crumbled reduced fat (4 grams per ounce) feta cheese

Directions:

Bring large of pot lightly salted water to boil. Add orzo; boil 8-10 minutes or until al dente. Drain; rinse with cold water. Put cooked orzo in large bowl. Stir in spinach, onion, pine nuts, basil, and white pepper. In small bowl, whisk together oil, vinegar and water. Add to salad; toss gently. Refrigerate. Just before serving, toss in crumbled feta cheese.


Mixed Roasted Vegetables Yield: 8 servings

(Courtesy of Registered Dietician Karen Weber , The Jewish Hospital Cholesterol and Metabolism Center)


Ingredients:

1 medium eggplant, cut into 1-1/2-inch pieces
1 medium green pepper, cut into 1-inch pieces
1 medium red pepper, cut into 1-inch pieces
1 medium onion, cut into 8 wedges and separated
2 medium zucchini, cut into 1-inch pieces
1/2 pound whole mushrooms
1/3 cup "light" Italian salad dressing
1 medium tomato, seeded and cut into 2-inch pieces
1 tablespoon grated Parmesan cheese

Directions:

Preheat oven to 350 degrees.  In 3-quart casserole, combine eggplant, peppers, onion, zucchini, and mushrooms. Drizzle salad dressing evenly over vegetables. Bake, uncovered, 30 minutes.  Add tomatoes; toss to coat. Bake, uncovered, 15 minutes more. Sprinkle with cheese and serve.
 

 

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