Cheap Delicious Recipes for Heart Healthy Meals
By Stephanie, February 15, 2012, Food & Dining Out, Health
What price would you put on a healthy heart? Heart disease is the number one cause of death in the U.S., killing one person every minute according to the Center for Disease Control and Prevention. Perhaps that’s why February has been designated American Heart Month . The good news about this devastating disease is that heart disease is truly preventable for most people. Lifestyle changes, including dietary changes, can go a long way to keep your heart healthy and fit.
There’s a perception that eating healthy is bland and expensive. Once upon a time, this might have been true, but with the wide variety of fresh foods, exotic ingredients, and tasty cheap vegetarian offerings available in most supermarkets these days, there’s no reason to sacrifice the enjoyment of a delicious meal in order to eat heart healthy. We encourage you to try out these three excellent recipes.
Spinach Pizza
(Recipe courtesy of EverydayHealth.com )
Who doesn’t love pizza? This heart healthy recipe includes some of the most important ingredients for preventing heart disease: whole grains, omega-3 fatty acids, and a generous serving of fresh veggies. The absence of meat and the inclusion of cheap vegetables make this pizza as inexpensive and healthy as it is tasty.
Ingredients
- 4 cup(s) cooked chopped spinach (fresh or frozen)
- 2 cup(s) sliced mushrooms
- 1 1/2 tablespoon olive oil, divided
- 1/2 teaspoon salt (optional)
- 1/2 teaspoon black pepper
- 1/2 tablespoon basil
- 1/2 tablespoon oregano
- 1 whole wheat prepared pizza crust
- 3 clove(s) garlic, minced
- 1/2 cup(s) shredded part-skim mozzarella cheese
Directions
- Preheat oven to 375 degrees. In a medium nonstick skillet, sauté the spinach and mushrooms in 1/2 tablespoon olive oil. Add salt, pepper, basil, and oregano. Sauté until all the moisture is evaporated (about10 minutes).
- Rub pizza crust with 1 tablespoon olive oil. Sprinkle minced garlic on top. Spread the spinachandmushroom mixture evenly over the pizza crust.
- Sprinkle the cheese on top and bake for 15 minutes or until cheese is bubbly and lightly browned.
Roasted Butternut Squash Soup
(Recipe courtesy of SeriousEats.com )
A serving of hearty soup can be the star of a cheap, healthy meal when combined with a green salad and slice of whole-grain bread. Butternut squash is chock-full of beta carotene, an antioxidant that can lower your chances of getting heart disease. You can also save money on a “company dinner” by serving this inexpensive soup as an appetizer. It’s naturally filling, which means you can serve smaller entrée portions without sending guests home hungry.
Ingredients
- 1 1/2 tablespoons olive oil
- 1 three-pound butternut squash, peeled, seeded, and cut into 2-inch chunks
- 1 softball-sized sweet Vidalia onion, cut into chunks or rings
- 1 head garlic, cloves separated and peeled
- 3 1/2 cups stock, divided
- Salt and pepper
- 1 or 2 tablespoons cream or unsalted butter (optional)
Directions
- Preheat oven to 350°F. Toss squash, onion, and garlic cloves with 1 to 2 tablespoons olive oil; spread on glass baking dish and pour 1 cup stock over the top. Sprinkle with 1/2 teaspoon salt.
- Bake at 350ºF for 1 1/2 hours or until fairly soft and a little caramelized-looking; check on the pan every 20 minutes or so and if necessary, add additional liquid to keep it from scorching to the bottom of the pan. Stir once during cooking.
- Add squash, garlic, onion, and any liquid from baking dish into a large Dutch oven or stockpot. Add 2 1/2 cups stock and 1/2 teaspoon each salt and pepper to the pot, and cook over medium-low heat for at least 20 minutes.
- Purée all ingredients in a blender. Add back to pot, stir in cream or butter and adjust salt and pepper to taste.
Turkey Chili
(Recipe courtesy of AllRecipes.com)
Almost everyone loves a good bowl of chili, and it’s a favorite cheap recipe! It can be an excellent heart healthy recipe, since it’s usually the additional toppings like cheese, sour cream, and corn chips that really add on the calories. Chili peppers have a number of health benefits: they boost your immune system and are able to help regulate your blood sugar after eating. The beans provide loads of fiber, and the tomatoes have high levels of antioxidants and lycopene, both of which can help with preventing heart disease. Who knew a good bowl of chili could be considered a heart healthy meal!
Ingredients
- 1 1/2 teaspoons olive oil
- 1 pound ground turkey
- 1 onion, chopped
- 2 cups water
- 1 (28 ounce) can canned crushed tomatoes
- 1 (16 ounce) can canned kidney beans – drained, rinsed, and mashed
- 1 tablespoon garlic, minced
- 2 tablespoons chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground cayenne pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
Directions
- Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
- Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season with the chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper to taste. Bring to a boil. Reduce heat to low, cover, and simmer 3-4 hours.
(Photo by AllRecipes.com)
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