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Heart Healthy Recipes, Issue #045 - Butternut Squash Soup, Black Bean Vegan Burgers, Vegan Potatoes
January 18, 2021
Welcome to Heart Healthy Recipes' Newsletter.
In this month's issue we are featuring a butternut squash soup recipe, black bean and quinoa veggie burger recipe, along with vegan scalloped potatoes flavored with meat-free, planet-based sausages.
We would like to again invite and welcome all of you to join our new Facebook group called Heart Healthy Weight-Loss. Also, in this newsletter we are featuring a recipe from one of our members, Denise Dussault from Massachusetts, who contributed the butternut squash soup recipe.
Butternut Squash SoupThe following recipe is courtesy of Denise Dussault from Massachusetts.
This creamy and delicious butternut squash soup is perfect on a chilly, cold day with just the right amount of flavorful spices. The nutrient-rich butternut squash contains a high amount of fiber, potassium, and magnesium. The fiber may help with weight-loss, while the potassium helps with lowering blood pressure and regulating irregular heart beats.
Recipe Ingredients:32 oz. chicken or vegetable stock
2 large butternut squash, peeled and cubed
½ teaspoon black pepper
⅛ teaspoon cayenne
½ teaspoon marjoram
1 onion, peeled and chopped
6-8 cloves garlic, minced
2 tablespoons grapeseed oil
1 ½ cups light cream
salt to taste (optional)
toasted pine nuts and chives for garnish, optional
Recipe Instructions:In large stockpot, add chicken or vegetable stock, butternut squash, black pepper, cayenne and marjoram. Bring to a boil over medium heat. Then turn heat to simmer for 20 minutes or until squash is very tender. Meanwhile in skillet sauté onion, garlic, and grapeseed oil over medium heat until soft, approximately 5-10 minutes. When squash is tender, add sautéd onions and cream to pot, allowing to simmer for 5 minutes. Remove from stove top and allow to cool to room temperature. Next, pour into a blender and blend until texture is smooth (immersion blender can also be used). Return to stockpot and reheat.
Garnish with pine nuts and chives.
Black Bean & Quinoa Veggie BurgersThe black beans in this recipe add to heart health with antioxidants, fiber, potassium, magnesium, folate, vitamin B6, and more. The potassium and magnesium, both help control blood pressure. While the antioxidant-rich quinoa is also high in fiber, aiding with healthy cholesterol and blood sugar levels thus helping to lower the risk of heart disease.
Recipe Ingredients:1 - 15 oz. can of black beans, drained and rinsed (or 2 cups cooked)
1 cup cooked quinoa (approx. ½ cup dried)
½ cup dry breadcrumbs
½ medium onion, minced
1 clove garlic, minced
1 tablespoon chili powder
Recipe Instructions:Mash the black beans with fork or potato masher - leaving the mixture somewhat rough. Add to medium-sized mixing bowl. Next, cook quinoa according to instructions using 1 cup liquid and ½ cup dried quinoa, cook for 15-20 minutes. Add cooked quinoa to bowl, along with breadcrumbs, onion, garlic, and chili powder.
Divide the mixture into fourths and shape each into a ball. Next, flatten into patties and chill in refrigerator until ready to grill. Patties can be grilled in skillet year round or, weather permitting, on an outdoor grill. Heat grill, or skillet, on medium high and grill the burgers for approximately 4-5 minutes on each side.
Serve the patties with tomato, avocado, or other toppings as desired.
Vegan Scalloped Potatoes with Plant-Based SausagesGreat comfort food without all the fat. This low-salt vegan scalloped potato dish is also heart-healthy. The low-fat potatoes are high in fiber and potassium. The potassium helps regulate blood pressure and keeps the heart beating consistently. While the fiber in the potatoes helps lower the total amount of cholesterol in the blood, helping to reduce the risk of heart disease. Healthy vegan, plant-based sausages add just the right amount of flavor to complete the dish, while also supporting heart health.
Recipe Ingredients:2 ½ lbs. (1 kg.) Yukon or Russet potatoes, peeled and thinly sliced
2 cups low-fat or vegan plain yogurt
2-3 tablespoons grapeseed oil
½ teaspoon black pepper
4 vegan sausages or “Field Roast” plant-based sausages, cut into ¼” slices
Recipe Instructions:Preheat oven to 350°F. Peel potatoes and cut into thin slices, then set aside. Lightly oil 2-quart shallow baking dish with grapeseed oil. In a small bowl, combine yogurt, grapeseed oil and black pepper. Layer ingredients in baking dish, starting with yogurt mixture. Adding thinly cut potato slices, then again yogurt mixture, next cut vegan sausages. Continue layering all the ingredients, finishing with yogurt mixture layer on top. Drizzle with grapeseed oil and cover with foil.
Place dish on rimmed baking sheet and bake on top rack for approximately one hour. Uncover potatoes and bake until golden brown, approximately another 30 minutes. Allow to rest for 20 minutes before serving.
For more heart healthy recipes, please visit:www.pinterest.com/hearthealthyrecipes www.facebook.com/Heart.Healthy.Recipes.net www.facebook.com/groups/hearthealthyweightloss www.HeartHealthyRecipes.com
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Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and HeartHealthyRecipes.com 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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