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Heart Healthy Recipes, Issue #054 - Quinoa Kale Dish, Flour-Free Pancakes & Peanut Butter Cups
October 30, 2021

Welcome to Heart Healthy Recipes' Newsletter!

This month we are featuring a quinoa and kale dish, along with flour-free pancakes, and also no-bake peanut butter-chocolate cups.

Quinoa & Kale Dish

Get a dose of heart-healthy kale with this quinoa and kale salad recipe. Kale is considered a superfood and may help benefit the heart by providing an abundance of nutrients including vitamins A, C, and K.

Recipe Ingredients:

1 red bell pepper, cut into cubes

2 tablespoons avocado oil

4 branches of kale (12”-18” each) or approx. 4 cups, loosely cut leaves

2 cups cooked quinoa or rice

sea salt, to taste (optional)

black pepper, to taste

Recipe Instructions:

Slice red bell pepper in half and remove stem. Next, cut bell pepper into strips and cube. In a large skillet, add cubed red bell peppers and avocado oil. Sauté on low to medium heat for 5-7 minutes.

While the peppers are cooking, prepare the kale by removing kale leaves from stems, then discard the stem. Next, cut the kale leaves into small pieces. Add the kale to skillet and sauté another 5-7 minutes. Lightly sprinkle with sea salt (optional) and black pepper to taste.

Serve with cooked rice or quinoa.

Makes 2 servings.

Flour-Free Pancakes

Simple and quick, gluten-free pancakes that are delicious. Also, these heart-healthy pancakes are made with only three ingredients.

Recipe Ingredients:

2 tablespoons flaxseeds, soaked overnight

3 bananas

1 teaspoon cinnamon

Recipe Instructions:

Soak flaxseeds overnight in ½ cup of water. Drain any excess water off prior to making pancakes in the morning. Add the flaxseeds, bananas and cinnamon into a blender. Blend until smooth.

In a large skillet, add about ¼ cup of pancake mixture for each pancake. Cook each side until it is golden brown, then serve.

Makes approximately 8 pancakes.

No-Bake Peanut Butter Cups

Enjoy the rich flavor of these healthy, no-bake treats sweetened with natural honey. Peanut butter cups also contain heart-healthy dark chocolate and are delicious snacks for the holidays or anytime.

Recipe Ingredients:

2½ cups granola 

1 cup peanuts, chopped

¼ cup peanut butter 

3 tablespoons honey

1 cup peanut butter, melted

2 cups dark chocolate chips, melted

Recipe Instructions:

In a medium-sized mixing bowl, combine granola, chopped peanuts, ¼ cup peanut butter and honey. Press the granola mixture into a greased 12 cup muffin pan. Ensure the bottom and sides are covered, resembling mini pie crusts. Refrigerate for 1 hour or until firm.

Melt the 1 cup peanut butter in a microwavable bowl for approximately 20 – 30 seconds. Pour the peanut butter into the center of each granola cup. Refrigerate for 1 hour or until firm.   Next, melt the chocolate chips in a bowl over hot water. Once melted, pour the chocolate over the top of each granola cup and refrigerate for 1 more hour or until firm.

Makes 12 (one each) 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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