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Heart Healthy Recipes, Issue #042 - Sautéed Brussels Sprouts, Apple-Pear Salad & Quinoa Acorn Squash
October 17, 2020

Welcome to Heart Healthy Recipes' Newsletter.

We are continuing to celebrate the fall harvest season this month with a side dish of sautéed Brussels sprouts, an apple-pear salad and quinoa stuffed acorn squash.

Also, we would like to again invite and welcome all of you to our new Facebook group called Heart Healthy Weight-Loss. This group is open to everyone. Our hope is to encourage and support those who desire to lose weight, along with helping everyone maintain a healthy weight through a heart-healthy diet.

If interested, please visit us at:

Sautéed Brussels Sprouts

Celebrate fall with a side dish of sautéed Brussels sprouts. The antioxidant-rich Brussels sprouts contain kaempferol, a natural flavonoid that may help decrease inflammation. Studies have shown that prolonged inflammation

has been linked to many diseases including heart disease. Also, Brussels sprouts are very high in the immune boosting vitamin C.

Recipe Ingredients:

4 shallots or medium onion, thinly sliced

3 tablespoons grapeseed oil

2 tablespoons cider vinegar

1 pound Brussels sprouts, quartered

sea salt, to taste (optional)

black pepper, to taste

½ cup water

1 tablespoon fresh dill, finely chopped

Dill sprigs, for garnish

Recipe Instructions:

In a large skillet add shallots and grapeseed oil to medium heat for approximately 3 minutes. Add cider vinegar and cook for 2 additional minutes while stirring. Add the Brussels sprouts, sea salt (optional), and pepper to taste, cooking for 5 more minutes. Add ½ cup water, cooking again for 5 more minutes. Add fresh dill, gently mixing in. Place Brussels sprouts on two serving plates. Garnish with dill, if desired.

Makes 2 servings.

Apple-Pear Salad

Both the apples and pears in this salad are fat-free, cholesterol-free, and sodium-free. They are also both low in calories and high in fiber, which is excellent for lowering blood pressure and reducing harmful cholesterol. In addition, these mineral-rich apples and pears provide needed potassium, phosphorus, iron, calcium, and magnesium to help the heart beat regularly.

Recipe Ingredients:

4 medium apples, thinly sliced

2 medium pears, thinly sliced

1 medium cucumber, seeded and chopped

1 medium red onion, halved and thinly sliced

¼ cup apple cider or juice

1 tablespoon fresh dill, finely chopped

1 tablespoon grapeseed oil

1 tablespoon spicy brown mustard

2 teaspoons brown sugar or maple syrup (optional)

sea salt, to taste (optional)

black pepper, to taste (optional)

Recipe Instructions:

In a large bowl combine apples, pears, cucumber, and red onion. In a small bowl whisk remaining ingredients until blended. Pour over apple-pear mixture and toss to coat. Refrigerate until ready to served (no more than a day refrigerated).

Makes 4 servings.

Quinoa Stuffed Acorn Squash

Low in fat and under 260 calories per serving, this quinoa stuffed acorn squash is abundant in vitamins and minerals. The antioxidant-rich acorn squash provides more folate, calcium, magnesium, and potassium than butternut, hubbard and spaghetti squash.

The Swiss chard is also an excellent source of calcium, magnesium, and potassium, which is needed to help maintain healthy blood pressure.

If choosing either cranberries or goji berries, both offer antioxidant polyphenols to help benefit the heart. Also, low in sodium, the nutritious, whole grains of quinoa provide healthy fiber, which may aid in weight-loss.

Recipe Ingredients:

4 small acorn squash

3 tablespoons grapeseed oil

1 medium onion, finely chopped

sea salt, to taste (optional)

black pepper, to taste

2 garlic cloves, minced

2 cups water

1 cup quinoa, dry and uncooked

2 teaspoons fresh thyme, finely chopped

½ cup dried cranberries or goji berries

5-6 cups Swiss chard, stems removed and coarsely chopped

crumbled feta cheese, for garnish

Recipe Instructions:

Preheat oven to 425°F. Cut approximately ½ inch off each squash at the pointed end, then cut in half through each center, which will help squash stand straight. Spoon out seeds and discard. Rub each squash lightly with oil, about 1 tablespoon. Arrange on baking sheet and roast, hollow side down, until tender, 25 to 30 minutes.

In a large skillet (with lid) add remaining grapeseed oil to medium heat. Add onions, lightly seasoning with sea salt (optional) and black pepper to taste. Cook covered, stirring often for approximately 7 minutes. Stir in garlic and cook for approximately 2 more minutes. Add 2 cups water; stirring in quinoa and thyme. Simmer covered for 10 minutes. Stir in berries (either cranberry or goji) and again simmer covered for additional 5 minutes. Remove from heat and place chopped Swiss chard on top of quinoa and cover skillet with lid. Let sit for 10 minutes.

Remove roasted squash from oven and transfer to plates or platter, hollow sides up. Gently mix chard with the quinoa and spoon into squash halves. Garnish with feta cheese, if desired.

Makes 8 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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