What’s the best thing about Brenda Watson’s Love Your Heart Eating Plan? The recipes! And for all you naysayers out there who think good for you means less flavor, think again. These easy-to-prepare meals for breakfast, lunch and dinner are not only low in sugar and packed with lean protein; they’re delicious! See for yourself how simple it is to enjoy heart-healthy eating.
Rise and Shine Non-oat Nutmeal
¼ cup raw cashews
¼ cup walnut halves
¼ cup pecan halves
3 tbsp. ground flaxseed
1 tsp. ground cinnamon
¼ tsp. ground ginger
1 large egg
½ cup unsweetened almond milk
1 tbsp. almond butter
1 tsp. butter-like spread
Handful of fresh blackberries
Directions: Combine nuts, flaxseed, cinnamon and ginger in a food processor or blender; process until nuts are coarsely ground. In a medium bowl, whisk the egg, almond milk and almond butter. Stir the ground nuts into the egg mixture. Transfer to a medium saucepan, place over medium heat and cook, stirring frequently until it reaches your desired consistency (about 5 minutes). Divide into three servings; top with butter-like spread and blackberries.
Sugar: 2.3 tsp.
Chicken Lime Cobb Salad
2 tsp. extra virgin olive oil
¼ cup low-fat buttermilk
2 tsp. minced, jarred pickled jalapeño pepper
Juice of 1 lime
2 tsp. Dijon-style mustard
8 oz. cooked chicken breast, chopped
½ red bell pepper, chopped
½ green bell pepper, chopped
¼ red onion, chopped
1 medium tomato, chopped
½ avocado, chopped
¼ cup reduced-fat blue cheese crumbles
1 hard-boiled egg, chopped
2 cups mixed salad greens
Directions: In a small bowl, whisk together dressing ingredients. In a large bowl, combine salad ingredients; divide into two servings, drizzle with dressing and serve.
Sugar: 2 tsp.
Grouper ‘n’ Greens
2 tbsp. extra virgin olive oil
4 cups chopped kale or Swiss chard
1 shallot, sliced thinly
3 cloves garlic, sliced
Two 8-oz. grouper fillets (or other large whitefish)
Salt and freshly ground pepper
Juice of 1 lemon
4 fresh chives, sliced thinly
Directions: Heat half the olive oil in a large sauté pan over medium heat. Add the kale, shallot and garlic, and sauté, stirring occasionally, for 5 to 7 minutes (until the vegetables are slightly softened). Add 2 tbsp. water; cover and steam for about 1 minute until the water has cooked off. Remove from pan and set aside. Wipe the pan clean with a paper towel and add remaining olive oil; bring to medium-high heat. Season the fish with salt and pepper and place it in the pan, skin side down. Cook for 5 to 6 minutes, until the skin is browned and crisp. Turn the fish fresh side down and cook for an additional 4 minutes. Divide into four servings (serve fish over the kale), drizzle with fresh lemon juice and garnish with chives.
Sugar: 1.6 tsp.
Did you know February is American Heart Month? Boston.com recently challenged readers to cut the sugar in their breakfast for one week, in part because information from the American Heart Association reveals that excess sugar can contribute to obesity and heart disease, and we thought the challenge was a great idea.
The truth is, we can all benefit from reducing the amount of high-sugar foods we eat—in addition to high-carb foods, since carbohydrates turn to sugar in the digestive tract (a fact many experts miss when making recommendations about sugar). Are you up for the challenge? Get started today with Brenda Watson’s Love Your Heart Eating Plan—a simple way to eat healthfully and decrease your daily sugar intake. But why stop at breakfast?
Love Your Heart is an all-day plan that focuses on filling your plate with lean proteins and vegetables instead of typical comfort foods like breads, cereals and sweets. It teaches you how to make the right choices when it comes to food and helps you make positive changes in your diet that will ultimately empower you to take control of your body and your health. Just follow these three simple eating plan rules:
Rule 1: Track teaspoons of sugar
It all comes down to how much sugar is in your food—and not just natural and added sugars, but the sugar produced by the breakdown of carbohydrates in your body. You may not realize it, but even carbs from fruits and veggies break down into sugar in your digestive tract. (The only exception is fiber, which is a carbohydrate that resists digestion.) To track teaspoons of sugar, use this simple formula:
teaspoons of sugar = (total carbohydrates – dietary fiber) ÷ 5
Rule 2: Eat 6 to 8 teaspoons of sugar daily
Remember, these 6 to 8 teaspoons are coming from the formula in Rule 1. Don’t use grams of sugar as found on Nutrition Facts panels on food packaging, since those only account for natural and added sugars.
Rule 3: Eat 12 portions of lean protein daily
Protein is an important part of the Love Your Heart Eating Plan. Be sure to eat 12 portions of lean protein throughout the day to help keep your appetite satisfied. Opt for lean poultry, meat, seafood, low-fat cheese and yogurt, eggs, tofu, tempeh and nuts. Remember: eating protein at breakfast is essential to help you avoid carb cravings later, and studies show that a high-protein breakfast helps you feel full longer!
This month and throughout the year, make heart health a priority. With the Love Your Heart Eating Plan, you will learn what foods you can eat by simply tracking teaspoons of sugar. And, filling your plate with lean proteins and healthy veggies will not only have a positive effect on your heart, but it will help trim your waistline too!