Spicy Bean Wrap

Ingredients:

  • 250 mL (1 cup) each of cooked rice, canned black beans and chopped tomatoes
  • 50 mL (¼ cup) canned green chilies
  • 15 mL (1 tbsp) canola oil
  • 15 mL (1 tbsp) lime juice
  • 5 mL (1 tsp) ground cumin
  • Tortillas, salsa, and low fat cheese

Instructions:

  1. In a large bowl, combine cooked rice, canned black beans, chopped tomatoes, and canned green chilies.
  2. In a separate bowl, whisk together canola oil, lime juice, and ground cumin, and stir into the rice/bean mixture.
  3. Divide among 4 whole-wheat tortillas and add salsa and low fat cheese.
  4. Roll up, slice in half, and serve!
Chickpea and Avocado Salad

Ingredients:

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1/2 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • 1 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Prepare the vegetables: In a large bowl, combine the chickpeas, avocado, cherry tomatoes, cucumber, red onion, and cilantro.
  2. Dress the salad: In a small bowl, whisk together the lime juice, olive oil, salt, pepper, and optional spices.
  3. Mix and serve: Pour the dressing over the chickpea mixture and toss gently to combine. Adjust seasoning if needed.
  4. Enjoy: Serve immediately, or let it sit in the fridge for 30 minutes to allow the flavors to meld together. Dig in!

Heart-healthy tip: For those on a salt restriction, eliminate salt from the recipe.

Three Sisters Soup

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 4 cups low-sodium vegetable broth
  • 1 (15-ounce) can diced tomatoes
  • 1 cup butternut squash, peeled and diced (can substitute with acorn squash)
  • 1 cup corn kernels (fresh or frozen)
  • 1 cup canned or cooked black beans, rinsed and drained
  • 1 cup green beans, trimmed and cut into 1-inch pieces
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • Fresh cilantro or parsley for garnish (optional)

Instructions:

  1. In a large pot, heat the olive oil over medium heat.
  2. Add the diced onion and cook until it becomes translucent, about 5 minutes.
  3. Add the minced garlic and cook for another minute, stirring frequently.
  4. Pour in the vegetable broth and the can of diced tomatoes with their juice.
  5. Add the diced butternut squash and bring the mixture to a boil.
  6. Reduce the heat to a simmer and cook until the squash is tender, about 10-15 minutes.
  7. Stir in the corn kernels, black beans, green beans, oregano, and cumin.
  8. Simmer the soup for another 10 minutes, until all the vegetables are cooked through.
  9. Season with salt and pepper to taste.
  10. Ladle the soup into bowls and garnish with fresh cilantro or parsley if desired.

Heart-healthy tip: For those on a salt restriction, eliminate salt from the recipe.

Air Fryer Chicken or Tofu

Ingredients:

  • 1 pound of boneless, skinless chicken or tofu
  • ½ of a medium tomato
  • 1 small onion
  • 4 cloves of garlic
  • ¼ of a jalapeno
  • ¼ of a bunch of parsley
  • 1 tsp of dried coriander
  • 1 tsp of salt
  • 1 tsp of 7 spice 
  • 1 tsp of black pepper
  • 1 tsp of paprika
  •  2 tbsp of 0% greek yogurt
  • Juice of  ½ of a lemon

Instructions:

  1. In a small food processor, combine ½ of a medium tomato, 1 small onion, 4 cloves of garlic,  ¼ of a jalapeno, ¼ of a bunch of parsley, 1 tsp of dried coriander, 1 tsp of salt, 1 tsp of 7 spice, 1 tsp of black pepper, 1 tsp of paprika, 2 tbsp of yogurt, and the juice of  ½ of a lemon. Run the food processor until you have a smooth and well combined mixture.
  2. Place your chicken or tofu in a bowl. Add the marinade to the bowl and mix until every piece is evenly coated. Cover and place in the fridge for at least ½ an hour (or overnight).
  3. When ready to cook, place the chicken or tofu pieces in the air fryer basket. Set the air fryer to the roast setting and cook for 15 minutes. Let cool for 5 minutes and then serve with your favorite heart healthy side dishes!

Heart-healthy tip: For those on a salt restriction, eliminate salt from the recipe.

Egyptian Red Lentil Soup

Ingredients:

  • 1 ½ cups of dried red lentils
  • 3 cups of water (adjust as needed)
  • 2 medium onions
  • 2 medium garlic cloves
  • 1 large carrot
  • 3 medium tomatoes
  • 1 tsp salt
  • 1 tsp of black pepper

Instructions:

  1. Rinse 1 ½ cups of dried red lentils until the water runs clear. Set aside.
  2. Peel and roughly chop 2 medium onions, 2 medium garlic cloves, and 1 large carrot. Roughly chop 3 medium tomatoes.
  3. Add the red lentils, onions, garlic, carrot, and tomatoes in a medium cooking pot and fill with water until all ingredients in the pot are fully covered. Add 1 tsp of salt and 1 tsp of black pepper. Bring to a boil, then let simmer on low heat for 20 minutes.
  4. Turn off the heat and let it sit for 10 minutes, then use a hand blender and blend the contents of the pot until smooth. You can also transfer the contents into a regular blender once they have cooled, and blend them until smooth. Reheat the soup when ready to eat and serve with a side salad and any whole grain bread of your choosing!

Heart-healthy tip: For those on a salt restriction, eliminate salt from the recipe.

Quick Hummus

Ingredients:

  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1/4 cup fresh lemon juice (about 1 large lemon)
  • 1/4 cup tahini
  • 1 small garlic clove, minced
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon ground cumin
  • Salt to taste
  • 2 to 3 tablespoons water

Instructions:

  1. In a food processor, combine the chickpeas, lemon juice, tahini, minced garlic, olive oil, ground cumin, and a pinch of salt.
  2. Blend the mixture for about 1-2 minutes, stopping to scrape down the sides and bottom of the bowl as needed until smooth and creamy.
  3. With the food processor running, add water, one tablespoon at a time, until the hummus reaches your desired consistency. Taste the hummus and adjust the seasonings as desired. 
  4. Transfer the hummus to a serving bowl. Optionally, drizzle with a little extra-virgin olive oil and sprinkle with paprika or sumac for garnish.
  5. Serve with whole wheat pita bread, fresh vegetables, or use as a spread. Enjoy!

Heart-healthy tip: For those on a salt restriction, eliminate salt from the recipe.