In honor of heart health month, we reached out to some of our Master Instructors and Spinning® experts to share their favorite heart healthy foods/recipes. Here's what they had to say:
Luciana Marcial-Vincion, Spinning® Master Instructor and MI Team Manager:
Pomegranate arils on salads, yogurt, and cereal.
Jennifer Ward, Spinning® Master Instructor:
No cook oatmeal mix:
Mix 1 cup of old-fashioned rolled oats, 1 cup of unsweetened milk (dairy, almond, coconut OR organic soy), 1 cup of organic, plain yogurt, 1 bag of frozen sweet cherries and 4 TBSP of flaxseeds/Chia seeds in a bowl and store in the refrigerator overnight.
By the next morning you can eat it as is or heat it in the microwave for 1:45. This recipe is good for 2-3 servings.
Linda Freeman, STAR 3 Instructor:
Italian Wedding Soup
Recipe By: EatingWell.com
Serving Size: 8
This Italian Wedding Soup recipe is Italian comfort food at its best, and this easy soup recipe lends itself to countless variations. Substitute spinach, chicory, chard or any other leafy green for the escarole or kale, and any leftover cooked (or canned) beans for the white beans in this healthy Italian wedding soup recipe.
1 lb. ground turkey breast
1 cup fresh whole-wheat breadcrumbs (see Tip)
1 large egg, lightly beaten
1/4 cup finely chopped fresh parsley
2 cloves garlic, minced
1 tablespoon Worcestershire sauce
1/2 teaspoon crushed fennel seeds
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
2 teaspoons extra-virgin olive oil
1/2 cup dry white wine
1 tablespoon extra-virgin olive oil
1 cup chopped onion (1 medium)
1 cup chopped carrots (2 medium)
1 cup chopped celery (2 medium stalks)
4 cups chopped cabbage (about 1/2 small head)
8 cups low-sodium chicken broth
1 15-ounce can white beans, rinsed
8 cups coarsely chopped escarole or thinly sliced kale leaves (about 1 bunch)
1/2 cup freshly grated Romano cheese
To prepare meatballs: Combine turkey, breadcrumbs, egg, parsley, garlic, Worcestershire, fennel seeds, pepper and salt in a large bowl. Refrigerate for 10 minutes to firm up. With damp hands, shape the mixture into 32 (1-inch) meatballs (about 1 scant tablespoon each).
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally, until browned on all sides, 7 to 9 minutes. Remove from the heat and add wine, stirring gently to loosen any browned bits.
To prepare soup: Heat 1 tablespoon oil in a soup pot or Dutch oven over medium heat. Add onion, carrots and celery and cook, stirring, until the onion is translucent, 7 to 9 minutes. Add cabbage and cook, stirring, 5 minutes more. Stir in broth, beans, escarole (or kale) and the meatballs and any juice. Bring just to a boil, reduce heat to maintain a simmer and cook, stirring occasionally, until the vegetables are tender, 20 to 25 minutes. Top each portion with 1 tablespoon grated cheese.
Per serving: 253 calories; 10 g fat ( 3 g sat , 3 g mono ); 65 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 21 g protein; 6 g fiber; 532 mg sodium; 823 mg potassium.
Moroccan Lentil Soup
Recipe By: EatingWell.com
Serving Size: 12
Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if you can—or try our easy slow cooker/crock pot recipe variation.
2 teaspoons extra-virgin olive oil
2 cups chopped onions
2 cups chopped carrots
4 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1/4 teaspoon ground pepper
6 cups vegetable broth or reduced-sodium chicken broth
2 cups water
3 cups chopped cauliflower (about 1/2 medium)
1 3/4 cups lentils
1 28-ounce can diced tomatoes
2 tablespoons tomato paste
4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
1/2 cup chopped fresh cilantro
2 tablespoons lemon juice
Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.
Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.
Just before serving, stir in cilantro and lemon juice.
Per serving: 152 calories; 1 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 618 mg sodium; 681 mg potassium.
Katie Andrews, Spinning® Instructor and Aspiring RD:
Three of my favorite foods during the cold winter months are rich, satisfying chili, spicy oatmeal, and hearty, dark greens. All three foods are naturally low in sodium and saturated fat, key aspects to a heart healthy diet.
Remember to choose recipes that contain either a lean protein source, whole grain, or veggie and you're off to a good start to keep that ticker ticking!
All American Chili - http://www.myrecipes.com/recipe/all-american-chili-10000000438689/
Apple Ginger Oatmeal - http://www.food.com/recipe/apple-ginger-oatmeal-58299
* I more often buy the Nature's Path Cranberry Ginger Oatmeal Packets
Garlic Roasted Kale - http://www.myrecipes.com/recipe/garlic-roasted-kale-50400000107528/
Tami Reilly, Spinning® Master Instructor:
Crumbled gorgonzola cheese
Fresh ground pepper & sea salt
Drizzle with olive oil & some balsamic vinegar
Low Fat Buffalo Chicken dip:
1 package of low fat cream cheese or neufchatel cheese
2 large chicken breasts, boiled and shredded
1 bottle of Texas Red Hot Wing sauce
1 package of low fat cheese (any kind you like, cheddar, swiss, etc) shredded
Layer in a glass pan:
Entire package of cream cheese, the shredded chicken breast, pour on the wing sauce, top with the shredded cheese
Bake at 350 degrees until cheese melts and dish is bubbly.
serve with low fat pita chips or tortilla chips or the Simply Naked chips
Make an angel food cake (box mix) and cut it up into cubes
layer in a trifle bowl or anything that you like:
layer of cake
fresh berries (any and all)
drizzle of peach schnapps and some fresh squeezed lemon
cover with cool whip (or lowfat whip cream)
top with fresh mint
Natashia Iacovelli, Spinning® Master Instructor:
BCAA recovery super shake:
I am lactose intolerant and cannot drink regular protein shakes and I do not like the taste of the soy or rice base proteins. After my extra long sessions which vary from 2-6hrs of training for Ironman within the first 30 minutes is crucial to replenish glycogen stores. I found this recipe in a triathlon book and then totally changed it to make it my own and match my taste buds and tolerances. It is light and refreshing and great in summer after a hard and long session. The magnesium is much better in a powdered form rather than tablet and the chia seeds are great for long lasting hydration and are a great essential fatty acid. This does not replace a meal. This is the shake to have immediately upon returning home, then shower, stretch and have a good meal which is high in lean protein, lots of veggies and a little obit of complex carbs ie brown rice.
Branch Chain Amino Acid (BCAA) Powder – Lemon flavour
Half a cup of cranberry juice
Half a cup of cold water
Half a a frozen banana
1/4 frozen mixed berries or frozen mango
1 teaspoon of Chia Seeds (optional)
1/2 teaspoon of powdered magnesium ( optional)
Lots of ice
Pre freeze fruit and keep in freezer already in portions that will blend easily. I use cranberry juice as I do not like it too sweet but you can substitute it for any juice you like. I also use half water again because the BCAA is rather sweet too. Put all the ingredient into a blender with loads of ice and blend till fluffy.
Pour into a glass with more ice and sprinkle Chia seeds on top and stir in.( if you blend them they taste like sand and go gritty). Drink up and feel all your cells being refuelled and rehydrated. T
This drink is something I make in summer when I am super thirsty, tired of drinking just water and need something with a little energy after a big workout. It's like an athletes version of a cocktail but with a lot less naughtiness
Sorbet of your favourite flavour (Mango is mine)
A couple of large tablespoons into a mixing bowl and whisk until a creamy and light consistency pour in soda water a little at a time until it blends and is smooth. Poor into a tall sexy glass with lots of ice. Then lay back and pretend you are laying on a beach in Jamaica.
Sabrina Fairchild, Spinning® Master Instructor:
You don’t have to be a gourmet chef to create delicious heart healthy meals for your family. With a little bit of pre-planning, you can make amazing dishes that no one in your family will turn down. With so much information out there, you may be wondering what a heart healthy meal constitutes these days. Most of the ingredients in this reconstructed chicken and coleslaw salad are considered heart healthy because they have Omega 3’s, carotene and fiber. The trick to making tasty dishes is to create meals with which you are already familiar and substitute heart healthy ingredients for those that are not. Here is a new spin on Fried Chicken Salad.
- Buy chicken breast as white meat has less saturated fat than dark.
- For the salad, buy purple and green cabbage already washed and sliced in the package, 2 stalks celery, 2 carrots, 2 apples, a can of pineapple and a small bag of walnuts.
- The other needed ingredient will be a low-fat dressing of your choice instead of mayonnaise. Mixing a little pineapple juice in with plain yogurt works well.
- Slice the chicken breast into 1” pieces, so it cooks quickly.
- Use 2 tsp. of vegetable oil and some salt free herbs to sauté the chicken breast. When done, set aside.
- For the salad, combine 1 cup of each cabbage, shred the carrots, dice the celery, slice the apples in small chunks, cut 3 or 4 rounds of the pineapple into small pieces and add ¼ cup of chopped walnuts. Toss all together in a large bowl.
- To create your healthy Chicken and Coleslaw meal, add dressing to 1 ½ cups of coleslaw and place 3-4 ounces of chicken on top. Enjoy.