Welcome to Heart Healthy Recipes' Newsletter

Lemons are the featured food in this month’s Heart Healthy Recipes’ newsletter. Recipes include heart-healthy pancakes, lemon meringue pie and pie crust recipe, along with lemon bars.

More healthy ways to enjoy lemons are to add in drinking water, salad dressings, and utilize powdered form* in smoothies. Also, as a zest and marinade to flavor recipes such as seafood, pasta, and vegetables.

Health Benefits of Lemons

The antioxidant-rich lemon with hesperidin, found in the peel and pulp, helps protect the heart by protecting the cells, strengthen blood vessels and improving circulation. In addition, the antioxidants in lemons helps prevent free radicals that can cause inflammation and damage to heart tissues. The high antioxidants in lemons have also been shown to improve cholesterol levels and may help regulate blood pressure.

The fiber-rich lemons may help assist in weight management as well.

Lemon Pancakes

Recipe Ingredients:

2 tablespoons baking powder

½ teaspoon baking soda

½ teaspoon sea salt (optional)

2 cups almond or rice milk

½ teaspoon vanilla extract

¼ cup extra-virgin olive oil (EVOO)

2 tablespoons lemon juice

3-4 bananas, mashed

Recipe Instructions:

In a separate medium bowl, mix the almond or rice milk, vanilla extract, olive oil, lemon juice, and bananas, making sure to combine well before adding to the dry ingredients.

Heat a skillet or griddle on medium heat and lightly oil with olive oil as needed. Cook one side until small bubbles form and flip over with a spatula. Cook until golden brown on both sides. Repeat with remaining batter.

Serve pancakes warm with favorite, healthy toppings.

Makes 12 pancakes.

*Homemade Lemon Powder

Recipe Ingredients:

Recipe Instructions:

Place the baking sheet in the oven and allow the lemon zest to dry for approximately one to two hours. Remove the dried lemon zest from the oven and allow to cool until room temperature.

Transfer the dried lemon zest to a blender and blend until it becomes a fine powder.

Store the homemade lemon powder in an airtight container.

Lemon Meringue Pie

Recipe Ingredients:

Vegan Lemon Curd:

¾ cup honey

2 tablespoons lemon juice

1 cup coconut milk

¼ teaspoon turmeric

Vegan Meringue Filling:

½ teaspoon cream of tartar

¼ cup honey

½ teaspoon vanilla extract

Recipe Instructions:

In a saucepan, add arrowroot powder and honey. Gently stir in lemon juice and coconut milk. On medium heat add the turmeric slowly. Stir for two minutes and increase heat to medium-high and heat mixture for approximately five minutes. Stir constantly, while mixture thickens. Remove the lemon curd from the heat and transfer into the pie crust. Refrigerate for at least two hours to make filling firm.

For meringue filling: In a large bowl, add the aquafaba and with a blender beat for approximately five minutes until soft peaks form. Add the cream of tartar and continue blending until combined. Slowly adding the honey and continue until stiff, glossy peaks form. Add the vanilla.

Using a rubber spatula, spread the vegan meringue over the top of the lemon pie.

Makes 8 servings.

**Vegan Pie Crust

Recipe Ingredients:

¾ cup tapioca flour

2 tablespoons honey

¼ teaspoon sea salt

6 tablespoons vegan butter

1 flax egg***

2 tablespoons ice cold water

Recipe Instructions:

Add the flax egg*** and 1 tablespoon of the cold liquid. Gently mix, adding a bit more fluid if needed, though it is recommended not too much liquid.

Cover mixing bowl and place in refrigerator for at least an hour. Store in refrigerator for up to 4 days if needed.

When ready to bake, lightly flour parchment paper. Place the dough on top, adding more flour to the top of dough, and roll out into a large circle.

Place the pie baking dish upside down on top of the dough and use the parchment paper to flip the dough into the pie baking dish. Use it to press the dough into place and then remove the parchment paper.

Press and fit dough into pie pan and crimp crust edges if desired. Trim off any excess dough.

Refrigerate or freeze crust until ready to bake. For par-baking: Preheat oven to 375°F and bake for 10 to 12 minutes to par-bake. For no-bake or pre-cooked filling: Preheat oven to 375°F and bake for 15 to 20 minutes, until golden brown.

Makes 8 servings.

***Flax Egg

Recipe Ingredients:

2½ tablespoons water

Recipe Instructions:

Medium-Sized Cast Iron Skillet:

Cast Iron Skillet ~ Made in the USA ~ Click Here for Details

Lemon Bars

Lemon Bar Crust ~ Recipe Ingredients:

⅓ cup honey

½ cup vegan butter

Lemon Bar Filling ~ Recipe Ingredients:

½ cup lemon juice

¼ cup arrowroot

¼ teaspoon turmeric

1 cup almond milk (or similar plant-based milk)

Recipe Instructions:

In a medium bowl, combine flour, honey and blend in melted vegan butter to form dough. Press dough into a lightly greased 8 x 8-inch baking pan. Pre-bake for 10-15 minutes.

In a saucepan, whisk together honey and lemon juice. Stirring over medium heat to combine and dissolve honey. Add arrowroot and turmeric. Gradually add the almond milk until thickened.

Pour the lemon filling over the pre-baked crust and bake for an additional 30 minutes until set.

Allow bars to cool to room temperature for approximately 30 minutes, then refrigerate for one to two hours or overnight.

Garnish bars with fresh lemon slices if desired.

Makes 12 cookies/servings.

For More Recipes with Lemons:

Lemon-Lavender Asparagus

Berry Lemon Cheesecake

Perfect Lemonade

Heart Healthy Foods

Boost Blood Flow with Nitric Oxide:

As always, consult a trusted health care professional before adding any new supplement to your diet.

Heart Healthy Weight-Loss Facebook Group:

www.facebook.com/groups/hearthealthyweightloss

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