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Heart Healthy Recipes, Issue #039 - Strawberry Chia Smoothie, Grilled Scallops & Sweet Corn Salad
July 23, 2020

Welcome to Heart Healthy Recipes' Newsletter.

We are featuring some more summer-time recipes including a strawberry chia smoothie, grilled scallops with salsa, and a sweet corn salad. These heart-healthy recipes each contain ingredients that may help regulate cholesterol and lower blood pressure, as well as boost the immune system.

Strawberry Chia Smoothie

Refreshing on a hot summer day, this antioxidant-rich smoothie is also heart-healthy. The nutrient-rich chia seeds are an excellent source of omega-3 fatty acids, which may help regulate cholesterol levels.

For more information regarding heart-healthy oils, please visit: Heart Healthy Oils - Omega-3s

In addition, the chia seeds may possibly help lower inflammation. Too much inflammation has been linked to many chronic diseases, which includes heart disease.

The in-season strawberries are important for heart health as well, being a great source of immune boosting vitamin C. Strawberries may also help improve the good HDL cholesterol levels.

The potassium-rich banana and strawberries in this recipe both help keep the heart healthy by lowering blood pressure and helping to prevent life-threatening arrhythmia.

Recipe Ingredients:

2 cups strawberries, fresh or frozen

1 cup chilled almond or oat milk drink

1 banana, fresh or frozen

1-2 tablespoons chia seeds

1 tablespoon honey (optional)

mint sprig, for garnish (optional)

Recipe Instructions:

Blend all ingredients in blender until smooth. Garnish with a mint sprig if desired.

Makes 2 servings.

Recipe Idea: This same recipe can be frozen to make strawberry ice cream or frozen popsicles.

Grilled Scallops with Salsa

The low-calorie, low-cholesterol scallops in this recipe are also heart-healthy with minerals of magnesium and potassium. These two important nutrients help the heart by relaxing blood vessels and help regulate blood pressure.

The powerful antioxidant of lycopene in the red tomatoes may help keep cells from damage. Recent studies have also shown lycopene may lower the bad cholesterol, which is LDL, and keep blood from clotting which may help lower the risk of stroke.

The capsaicin in the jalapeño pepper has been believed to help lower cholesterol and regulate blood pressure by also relaxing blood vessels. The potassium in the nutrient-rich zucchini also helps lower blood pressure and keep the heart in a steady rhythm.

Salsa ~ Recipe Ingredients:

2 medium red ripe tomatoes, chopped

1 small jalapeño pepper, seeded and minced

¼ cup fresh cilantro, chopped

1 medium zucchini, seeded and diced

1 tablespoon lime juice

1 teaspoon honey (optional)

2 garlic cloves, minced

Salsa ~ Recipe Instructions:

In a medium bowl, mix together the salsa ingredients; set aside.

Grilled Scallop ~ Recipe Ingredients:

12 large sea scallops

1 tablespoon grape seed oil

¼ teaspoon sea salt (optional)

¼ teaspoon ground black pepper

Grilled Scallop ~ Recipe Instructions:

Heat grill to medium-high heat. Pat the scallops dry with a paper towel. In a medium bowl, combine with grape seed oil, sea salt, and black pepper. Place the scallops on heated grill, turning occasionally. Grill until lightly charred and opaque in the center, about 2-3 minutes per side.

Top scallops with salsa and ready to serve.

Makes 4 servings.

Sweet Corn Salad

Enjoy the bounty of the season with fresh sweet corn in this heart-healthy salad. Recent studies have shown corn actually increases its antioxidant properties during cooking and antioxidants have been shown to lower the risk of heart disease.

The colorful bell peppers are rich in heart-healthy nutrients as well, including carotenes which are powerful antioxidants, helping to lower inflammation in the body. Reducing inflammation seems to help prevent arterial walls from being blocked and improve over-all heart health. Bell peppers have also been shown to regulate cholesterol and lower blood pressure, along with boosting the immune system.

Recipe Ingredients:

4 medium ears of corn or 2 cups (10 oz.) corn kernels, thawed

1 teaspoon grape seed oil

1 cup red or orange bell pepper, cubed

1 cup red onion, diced

¼ teaspoon sea salt

¼ teaspoon ground black pepper

2 tablespoons fresh basil

Recipe Instructions:

Remove husks from corn and cut corn kernels from each cob. Heat grape seed oil in a medium skillet over medium heat. Add the corn, bell pepper, and onion. Cook approximately 5 minutes, stirring until the bell pepper and onions are tender-crisp. Add sea salt and black pepper. Sprinkle with basil and ready to serve.

Makes 4 servings.

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Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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