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Heart Healthy Recipes, Issue #060 - Yogurt Fruit Cups, Egg-Free Quiche & Cashew Chicken with Veggies
May 07, 2022

Welcome to Heart Healthy Recipes' Newsletter!

This month’s heart-healthy newsletter features heart-healthy brunch ideas of yogurt fruit cups, egg-free, gluten-free quiche, along with cashew chicken and veggies.

Fruit Yogurt Cups

Enjoy in season, favorite fruits in low-sugar, plain yogurt.

Recipe Ingredients:

1 cup plain yogurt

½ cup fresh fruit of strawberries, peaches, blueberries, raspberries, or similar

¼ cup granola or toasted nuts (optional)

Recipe Instructions:

Spoon half of the yogurt in to two half-pint jars (quart of yogurt in each). Add half of favorite fruit in the middle. Spoon the remaining yogurt on top. Sprinkle over the granola or nuts, if desired.

Makes 2 servings.

Gluten-Free Egg-Free Quiche

Healthy, antioxidant-rich sweet potatoes make the crust for this gluten-free, egg-free quiche. Also, the fiber-rich spinach provides heart-healthy benefits including reduced blood pressure levels.

Recipe Ingredients:

2 medium sweet potatoes

1 tablespoon grape seed oil

½ small to medium sweet onion (approx. ½-¾ cup)

2 cups fresh spinach, coarsely sliced

1 can (13.5oz) full-fat coconut milk, canned (for dairy-free) or organic evaporated milk (12 oz. Can)

¼ teaspoon turmeric

¼ teaspoon coriander

¼ teaspoon oregano

¼ teaspoon black pepper

¼ teaspoon red pepper flakes

1.5 ounces feta cheese, crumbled (about ⅓ cup)

¼ teaspoon sea salt (optional)

Recipe Instructions:

Preheat oven to 350°F. Peel sweet potatoes and then with a mandoline slicer, slice sweet potatoes into slices. In a 9-inch pie plate add sliced sweet potatoes and bake in preheated oven for 20 minutes at 350°F.

Next, increase oven temperature to 375°F. In a large skillet, over stove top medium heat, heat grape seed oil and onions, sautéing for 5-7 minutes. Add spinach to skillet, sautéing approximately 2-3 minutes. Place spinach mixture over sliced sweet potatoes.

In a medium mixing bowl add coconut milk or organic evaporated milk, turmeric, coriander, oregano, black pepper, red pepper flakes, and sea salt (optional). Pour milk onto spinach and sweet potatoes. Crumble and sprinkle top with feta cheese. Bake at 375°F for 35 minutes. Let stand for 5 minutes and then cut into 4-6 wedges.

Makes 4-6 servings.

Cashew Chicken with Veggies

Delicious, gluten-free chicken entrée with veggies.

Recipe Ingredients:

½ cup brown rice, instant

⅔ cup water

1 cup celery, diced

1 red bell pepper, chopped

1 green bell pepper, chopped

1 lb. chicken breast, 1-inch pieces

1 tablespoon garlic, minced

½ tablespoon ginger, minced

½ teaspoon cumin

1 tablespoon rice wine vinegar

¼ teaspoon sea salt (optional)

½ teaspoon black pepper

8 oz. water chestnuts, rinsed and drained

1 cup cashews, raw

green onions, for garnish

Recipe Instructions:

Preheat oven to 375°F and lightly oil a casserole dish. Place brown rice on the bottom of the dish, adding water then layering celery and bell peppers. Best to use instant rice, so it will be fully cooked along with the chicken and vegetables.

Place chicken on top of vegetables. In a medium mixing bowl, mix garlic, ginger, cumin with rice vinegar and sea salt (optional), along with black pepper. Add mixture to casserole and layer water chestnuts on top.

Bake 45 minutes 375°F uncovered. Remove from oven, add cashews. Then bake another 10 minutes uncovered.

Top with sliced green onions, if desired and serve.

Makes 6 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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