This week wrapped up the end of American Heart Month so on this months IndyStyle appearance I made heart healthy recipes! If you are looking for easy ways to incorporate more of a healthy-focus variety of food in your diet then look no further! I made 3 quick, easy and oh so heart healthy recipes that you will LOVE!
***Watch Andi, Tracy and I make heart healthy recipes on IndyStyle HERE***
To maintain heart health, in addition to daily exercise, I try to make these healthy substitutions in my diet. I am not ‘adding to’ what I eat- rather substituting these in the place of less healthy options. I think mentioning ‘subbing not adding to’ is key.
The first is a recipe that can quite literally be on the table in under 45 minutes, is good enough for company AND very easy on the waistline: Honey Lime Salmon over a fruity couscous. Jacob came with me on the set and ate the entire plate after we wrapped in the commercial break!
Total Servings 4
Fresh salmon is marinated with honey and lime, then pan cooked until flaky and delicious.
5 minPrep (inc. refrigeration & rest time)
30 minCook Time
35 minTotal Time
Save RecipeIngredients
- juice of 1 lime
- zest of 1 lime
- 2 TB honey
- 1/4 C chopped cilantro
- 1/4 C low sodium soy sauce
- 4 3 oz filets of Salmon with skin on
- salt and pepper to taste
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons orange juice
- 1 tablespoon cider vinegar
- 2 teaspoons finely chopped shallots
- pinch salt
- freshly ground pepper-to taste
- 2 cups cooked whole-wheat couscous (or sub any other healthy cooked grain)
- 1 cup chopped nectarine or peach
- 1 cup mixed fresh berries, such as blueberries and raspberries
- 2 tablespoons toasted sliced almonds
- 6 cups blueberries
- 2 tablespoons brown sugar
- 1 tablespoon all-purpose flour
- 1 tablespoon fresh lemon juice
- 2/3 cup all-purpose flour
- 1/2 cup packed brown sugar
- 1/2 cup regular oats
- 2 Tb milled flax seed
- 3/4 teaspoon ground cinnamon
- 4 1/2 tablespoons chilled butter cut into small pieces
Instructions
- Add all ingredients to a large resealable bag and marinate for 15-30 minutes in the refrigerator.
- Remove coated fillets and place in a saute pan set to medium-high heat-skin side up.
- Season with a pinch of salt/fresh pepper.
- Cook skin side up for 4 minutes.
- Carefully flip and cook, skin side down, for 3 minutes-or until firm to the touch.
- Remove carefully and flake over salad, greens or a fruity couscous.
- Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl.
- Add cooked couscous, nectarines, berries and almonds; gently toss to combine.
- Preheat oven to 375°.
- Combine first 4 ingredients in a medium bowl.
- Pour into a prepared 13 x 9 inch baking dish.
- Combine remaining flour, brown sugar, oats, and cinnamon, and cut in the butter with a pastry blender or butter knives until crumbly.
- Sprinkle over the blueberry mixture.
- Bake at 375° for 30 minutes or until bubbly.
Important Notes
Adapted from Eating Well Magazine This is also a great recipe for strawberries, blackberries or strawberries!
https://basilmomma.com/2014/03/heart-healthy-recipes-indystyle-wish-tv-indianapolis.html/
I don’t always get to eat the food that I make in my segments- I usually feed it to the crew. But this time I quickly covered the crisp with foil right after we wrapped. Here is my HUGE bite!
I even got to see Rupert interviewing Jeff Probst of Survivor!
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