Wednesday, January 7, 2015

Day Four - Heart Healthy Menu

Apple Cinnamon Oatmeal - Use the recipe from Day One and use diced, peeled apple in place of the raisins.

Salmon Patties
1/2 pound Steamed Asparagus
Mixed organic salad with Italian dressing - 2 cups
Iced Tea

Bean Taquitos
Fiesta Black Bean Salad, 1 cup
Mixed organic salad, 2 cups
Cherries, Grapes, or berries, 1 cup

Apple with peanut butter
Nut Cup (1/4 cup raw sunflower seeds,  2 tablespoons raw almonds and pistachios, 1 tablespoon raw walnuts and pecans, 1 tablespoon raw pumpkin seeds) MANDATORY
Dill Pickle
1 cup Raw Vegetables & Hummas or Black Bean Dip

Bean Taquitos
Serves 2+ the toddler
1 cup refried pinto beans
1/8 tsp cayenne pepper (or to taste)
1/4 cups Salsa (we love our Fermented Salsa always in our frig)
2 medium peppers, roasted
4 med gluten-free corn tortillas
2 cups shredded cabbage
1 medium avocado, sliced
1/2 medium lime
4 tablespoons grated Mexican Blend Cheese
  1. Heat beans and cayenne pepper in a saucepan on med-high heat.  Once the beans bubble stir in salsa and remove from heat.
  2. Spread 1/4 of the bean-salsa mixture on each tortilla. 
  3. Cut peppers in half and place 1/2 pepper over beans on each tortilla.
  4. Add shredded cabbage and sliced avocado. 
  5. Drizzle lime juice evenly over cabbage.
  6. Sprinkle cheese over cabbage.
  7. Roll tortilla into taquito and serve.

Fiesta Black Bean Salad
serves 2 + the toddler
1 1/2 teaspoon virgin olive oil
1/4 cup diced onion
1/8 teaspoon sea or kosher salt
pinch ground black pepper
1/8 tsp dried oregano
1/8 tsp ground cumin
1 green bell pepper, diced
2 med garlic cloves, minced
1/8 tsp red chili flakes (or to taste)
3/4 cups black beans, cooked, drained, and rinsed
3/4 cup frozen corn, thawed
1/2 Avocado, diced
1 med tomato, chopped
11/2 teaspoon lime juice
  1. Heat pan to medium-high heat.  Add oil, onion, green pepper, salt, black pepper, cumin, and oregano.  Saute for about 2 minutes until onion softens. 
  2. Reduce heat to medium, add garlic with red chili flakes, heat 1 more minute, and set aside.
  3. In a large bowl, combine the black beans corn, tomatoes, cilantro and lime juice with the onion-spice mixture. 
  4. Serve immediately or serve later chilled.

Menu Plan and recipes on this page adapted from The 30-Day Heart Tune-up by Steven Masley, MD

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