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Heart Healthy Recipes, Issue #053 - Apple Crisp, Brussels Sprouts Salad & Pumpkin Pie Overnight Oats
September 25, 2021
Welcome to Heart Healthy Recipes' Newsletter!
This month, to celebrate fall, we are featuring an apple crisp, Brussels sprouts salad and for breakfast - a pumpkin pie overnight oat treat.
Apple CrispCelebrate the fall harvest of apples with this delicious heart-healthy treat. The apples in this recipe may benefit the heart by lowering cholesterol, along with blood pressure and stroke risk. Also, the fiber in apples may help with weight-loss as well.
Recipe Ingredients:4 cups apples, peeled and sliced
1 tablespoon coconut oil, melted
½ teaspoon cinnamon
Topping Ingredients:½ teaspoon cinnamon
¼ teaspoon nutmeg (optional)
1 cup rolled oats
½ cup pecans or walnuts, chopped
2 tablespoons coconut oil
1 tablespoon maple syrup or honey (optional)
Recipe Instructions:Preheat oven to 350°F. Peel and slice apples into ¼-inch slices.
In small sauce pan, melt coconut oil. Then, add melted oil to a medium sized bowl along with apples and cinnamon. Set aside.
In small bowl, mix topping ingredients together. Next, pour the apple mixture into a 9” x 9” baking dish with covered top. Spread topping evenly over apples.
Cover baking dish with lid and bake for 20 minutes. Remove cover and bake for another 10 minutes or until apples are tender and crisp topping is golden brown.
Brussels Sprouts & Quinoa-Chickpea SaladBrussels sprouts, quinoa, and chickpeas are all heart-healthy ingredients in this fall salad, along with the antioxidant-rich berries. Brussels sprouts contain kaempferol, an antioxidant that may help decrease inflammation. Chronic Inflammation has been linked to many diseases, including heart disease. The fiber in the Chickpeas and quinoa may also help the heart by lowering cholesterol and blood sugar levels.
Recipe Ingredients:1 lb. Brussels sprouts, halved
¼ cup olive oil or avocado oil
½ teaspoon sea salt (optional)
1 teaspoon black pepper, freshly ground
2 cups water
1 cup dry quinoa
1 15-oz. can chickpeas, drained and rinsed
1 cup spinach, fresh and loosely packed
½ cup dried cranberries or goji berries
¼ cup goat cheese
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
Recipe Instructions:Preheat oven to 425°F. Place Brussels sprouts on a baking sheet and drizzle with half of the oil, and season with sea salt (optional) and black pepper. Roast the Brussels sprouts for approximately 20 minutes or until done - when the tops start to brown.
In a medium sauce pan, bring the two cups of water to boil. Add the dry quinoa and simmer for 20 minutes. Let stand for five minutes and then fluff with a fork.
In a large serving bowl, add the baked sprouts, cooked quinoa, chickpeas, spinach, and gently stir. Next, add the dried berries, goat cheese, lemon juice, apple cider vinegar, and again gently stir.
Ready to serve and enjoy.
Pumpkin Pie Overnight OatsDelicious and nutritious overnight oats flavored with pumpkin are also beneficial for the heart. The fiber-rich oats in this recipe may also help lower blood cholesterol levels and blood pressure.
Recipe Ingredients:1 cup rolled oats
1 cup almond milk
1 teaspoon pumpkin pie spice
½ cup canned pumpkin purée
1 tablespoon chia seeds (optional)
1 tablespoon maple syrup or honey
½ cup plain Greek yogurt
Recipe Instructions:In a medium-sized bowl, combine all ingredients and stir together.
Cover and place in the refrigerator overnight or for approximately 4 hours.
Next, uncover lid and stir oats - adding more almond milk if needed.
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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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