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3 Heart Healthy Recipes on IndyStyle WISH TV Indianapolis

March 1, 2014 By admin 1 comment

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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!

IndyStyle set

***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.

1. Nuts- walnuts, almonds, etc. (peanuts are NOT nuts but legumes)
2. Colorful fruits/veggies- from stir-fry’s to smoothies there really is a simple way to get these in at every meal or snack time.
3. Fiber rich foods- soluble fiber in foods like citrus, oats, barley, apples, pears, carrots, sweet potatoes, etc.
4. Whole grains/oats
5.Olive oil- in moderation
6. Omega 3 rich foods- like salmon, fresh tuna, walnuts and flax seed
7. Tea- green, black or white- drink 2-3 servings a day
8.Beans- Don’t think that using dry beans is too time consuming.Most recipes can be made in a slow cooker or on the stove with minimal addition of time.
9. Dark chocolate- even 1 oz of 70% or higher dark chocolate a day (MODERATION)

 

Honey Lime Salmon over Fruity Couscous

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!

Heather Tallman

Total Servings 4

Honey Lime Salmon Couscous Fruit Salad Healthy Blueberry Crisp

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

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Ingredients

  • 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

  1. Add all ingredients to a large resealable bag and marinate for 15-30 minutes in the refrigerator.
  2. Remove coated fillets and place in a saute pan set to medium-high heat-skin side up.
  3. Season with a pinch of salt/fresh pepper.
  4. Cook skin side up for 4 minutes.
  5. Carefully flip and cook, skin side down, for 3 minutes-or until firm to the touch.
  6. Remove carefully and flake over salad, greens or a fruity couscous.
  7. Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl.
  8. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.
  9. Preheat oven to 375°.
  10. Combine first 4 ingredients in a medium bowl.
  11. Pour into a prepared 13 x 9 inch baking dish.
  12. Combine remaining flour, brown sugar, oats, and cinnamon, and cut in the butter with a pastry blender or butter knives until crumbly.
  13. Sprinkle over the blueberry mixture.
  14. Bake at 375° for 30 minutes or until bubbly.
Recipe Type: Main Dish Side Dish Dessert

Important Notes

Adapted from Eating Well Magazine This is also a great recipe for strawberries, blackberries or strawberries!

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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!

Heart Healthy Blueberry Crisp

 

I even got to see Rupert interviewing Jeff Probst of Survivor!

Rupert Boneham

 

Healthy Honey Lime Salmon with Couscous Fruit Salad - Get these delicious healthy recipes from basilmomma.com

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Lazy Momma Smoothies~ As Heard on B105.7 with Sean Copeland
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My Favorite Lasagna Recipes with Red Gold Tomatoes

Filed Under: Recipes Tagged With: berries, cilantro, cobbler, Couscous, crisp, Desserts, healthy, heart healthy, IndyStyle, kid friendly, limes, Main Dish, Salmon, Sides, WISH TV

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Comments

One response to “3 Heart Healthy Recipes on IndyStyle WISH TV Indianapolis”

  1. Kim | a little lunch says:
    January 7, 2018 at 2:34 pm
    Dear Heather, it's so fun to see you on TV. You're in your element and I'm so proud of you! You have a wonderful, relate-able stage presence, quick wit, good sense of humor (not to mention good food!) and an exceptional ability to counter spontaneous banter from your co-host. The show is just plain delightful and you're adorable! Re: your salmon recipe (bonus points for 3 recipes in one!) I can't wait to make it. P.S. Had to smile about the last photo mentioning "Survivor." I've never watched the show (gasp!) but I recently picked up a pair of cowboy boots (cowGIRL boots?) that "Scout" wore in a previous season. Yeehaw!
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