Monday, February 23, 2015

February Is Heart Health Month

This past weekend, I hosted a health talk and shared a few recipes at Lucky's Market.

I thought I'd share the recipes here.  I could go on and on about why these food are heart healthy, but let's see how sharp you are.  In the comments, reply with any tidbit about what you know about heart healthy foods!

Salmon Burgers With Blueberry Chipotle Salsa

Ingredients – Blueberry Chipotle Salsa

·         1 chipotle in adobo sauce

·         2 tablespoons of lime juice

·         3-4 tablespoons of sugar

·         ½ teaspoon salt

·         ¼ small onion

·         1 pint of blueberries

Instructions – Blueberry Chipotle Salsa

1.     Puree chipotle, lime juice, sugar, and salt in food processor.

2.     Add onion and blueberries and pulse in food processor until desired consistency.

Ingredients – Salmon Burgers

·         4-5 slices of dense bread

·         2 eggs

·         3 cloves of garlic

·         1 teaspoon salt

·         3 tablespoons lime juice

·         black pepper

·         ½ small onion

·         3 tablespoons fresh oregano

·         3 tablespoons fresh rosemary

·         2 pounds of boneless, skinless fresh salmon

·         Sliced provolone cheese

·         Avocado slices

·         Hamburger buns

Instructions – Salmon Burgers

1.     Puree bread, eggs, garlic, salt, lime juice, and black pepper in food processor until smooth.

2.     Add onion, oregano, and rosemary and pulse in food processor, leaving some texture.

3.     Cut salmon into 2 inch cubes and add to food processor.  Pulse until combined.

4.     Form patties and put on non-stick pan.

5.     Bake at 350 degrees for 20 minutes.

6.     Serve on toasted buns, topped with provolone cheese, avocado, and blueberry salsa.

Three Sisters Salad


·         2 packages frozen cubes of butternut squash

·         1 can of black beans, rinsed

·         1 can of kidney beans, rinsed

·         1 package of frozen corn

·         ½ red onion, diced

·         2 teaspoons cumin

·         1 teaspoon coriander

·         1-2 tablespoons of fresh thyme

·         ¼ cup maple syrup

·         2 garlic cloves, minced

·         salt


1.     Toss butternut squash cubes in olive oil, spread on a pan, and roast at 400° until browned and edges are crispy.

2.     Saut√© onion, garlic, and thyme in olive oil on medium heat.

3.     Season with cumin, coriander, and salt.

4.     Stir in maple syrup, and add beans and corn.

5.     Gently fold in roasted butternut squash.

6.     Serve warm or chilled.

No comments: