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

 

Ingredients

·         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

 

Instructions

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

2.     Sauté 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.

Pelotonia

42 miles into the inagural Pelotonia fundraising tour! It's lunchtime at Amanda Clearcreek High School. Good food, perfect weather, no Lance sighting yet! We have about 58 miles left to Athens and the hills have just begun. Our average is right around 18-19 mph (not bad for so little training), but that will surely drop as we head further south. Right now it's really important to refuel - high caloric-density foods with a good balance of carbs and protein, and plenty of fluids with electrolytes to replace those lost to sweating. On the menu today: wraps, donut holes, Gatorade, and Myoplex (which isn't bad for a protein shake)! Don't forget that you can still donate at www.pelotonia.org!