Nutritious comfort meals that support heart health

Who says comfort food can’t be good for your heart? Madeline M. Yaw, a registered dietitian with UT Physicians Multispecialty – Bayshore, shares heart-healthy recipes for winter comfort meals. Get ready to discover new family favorites that will appeal to your heart as much as your taste buds. Watch this brief video and then give her heart-healthy recipes a try.

Mouth-watering minestrone soup

Ingredients

• 1 tablespoon olive oil (for sauteing)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 1 zucchini, chopped
• 1 small yellow squash, chopped
• 1 cup green beans cut into 1-inch pieces (can use frozen)
• 1 can (15 ounces) diced tomatoes (no salt added)
• 4 cups low-sodium vegetable broth
• 4 ounces of uncooked, small-shaped pasta (gluten-free pasta, if preferred)
• 1 can (15 ounces) kidney beans, drained and rinsed (or any other beans of choice)
• 1 can (15 ounces) chickpeas, drained and rinsed (or any other beans of choice)
• 1 teaspoon Italian seasoning
• 1/2 teaspoon dried basil
• 1/4 teaspoon black pepper
• Salt to taste (optional; keep it minimal for heart health)
• 2 cups spinach or kale
• Fresh parsley or basil for garnish (optional)

Instructions

1. Sauté onion: In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, then saute for about 3-4 minutes until softened and fragrant.
2. Add vegetables: Add the carrots, celery, zucchini, yellow squash, and green beans to the pot. Stir and cook for an additional 5-6 minutes, allowing the vegetables to soften.
3. Simmer: Pour in the diced tomatoes and vegetable broth. Add the Italian seasoning, basil, and black pepper. Stir to combine, and bring the soup to a simmer. Cover and let it cook for 15-20 minutes or until the vegetables are tender.
4. Add beans and pasta: Stir in the kidney beans, chickpeas, and uncooked pasta. Cook for another 10-15 minutes until everything is heated through and the pasta is cooked.
5. Add greens: Stir the spinach or kale into the soup just before serving, allowing it to wilt down for 1-2 minutes.
6. Taste: Adjust seasoning if needed (keep salt at a minimum for heart health).
7. Serve: Garnish with fresh parsley or basil, if desired. Serve warm. Makes 4-6 servings.

Tips

• Substitute vegetables: You can vary the vegetables based on what you have on hand (e.g., add bell peppers, potatoes, etc.).
• Add fiber: Use whole-wheat or legume-based pasta for added fiber and nutrients.
• Storage: Store leftover soup in the refrigerator for up to five days. You may need to add additional water or broth when reheating as the pasta absorbs the liquid.

Red beans and rice with chicken sausage

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 1 bell pepper, chopped (red or green)
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can (15 ounces) red kidney beans, drained and rinsed
• 1 1/2 cups low-sodium chicken broth (or vegetable broth)
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 1/4 teaspoon ground black pepper
• 2 bay leaves
• 12-ounce package of chicken sausage, sliced (ideally low-fat with no added nitrates or preservatives)
• 1 cup uncooked brown rice
• 2 tablespoons fresh parsley, chopped (for garnish, optional)

Instructions

1. Cook sausage: In a large skillet or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the sliced chicken sausage and cook for 5-7 minutes, until browned. Remove sausage from the pan and set aside.
2. Saute vegetables: In the same skillet, add the chopped onion, bell pepper, celery, and garlic. Saute for about 5 minutes until the vegetables are softened.
3. Add spices and beans: Stir in the smoked paprika, thyme, oregano, and black pepper. Add the drained red beans, chicken broth, and bay leaves. Bring the mixture to a gentle simmer.
4. Cook the rice: While the beans and vegetables are simmering, cook the brown rice according to package instructions (you can use a rice cooker or stovetop). This usually takes 30-40 minutes.
5. Combine everything: Once the rice is cooked and the beans have simmered for 15-20 minutes, add the cooked rice to the skillet with the beans and vegetables. Stir in the browned chicken sausage. Let everything cook together for an additional 5 minutes, allowing the flavors to combine.
6. Serve: Remove the bay leaves and discard. Taste and adjust seasonings as needed. Serve the red beans and rice in bowls. Garnish with fresh chopped parsley. Makes 4-6 servings.

Tips

• Make it spicy: If you like heat, add a pinch of cayenne pepper or a chopped jalapeño when sauteing the vegetables.
• Use brown rice: Brown rice provides more fiber and nutrients than white rice, making the dish heart-healthier, but you can use white rice in a pinch.
• Add vegetables: Add extra vegetables such as spinach, kale, or carrots to boost the nutrient content.
• Saute with less oil: If you’d like to lower the fat content, reduce the olive oil to 1 teaspoon or skip it and use a nonstick pan.
• Storage: Store leftovers in the fridge for up to five days. This dish is great for meal prep.

Decadent chia chocolate “mousse”

Ingredients

• 1/4 cup chia seeds
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons maple syrup (or honey)
• 1/2 teaspoon vanilla extract
• 1 cup nonfat milk (or unsweetened almond milk for a dairy-free option)
• Fresh berries for serving (optional)

Instructions

1. Mix ingredients: In a bowl or mason jar, combine the chia seeds, milk, cocoa powder, maple syrup, and vanilla extract. Stir well to make sure the cocoa powder is fully dissolved.
2. Refrigerate: Cover the bowl or jar and refrigerate for at least 2-3 hours or (preferably) overnight. The chia seeds will absorb the liquid and thicken into a pudding-like consistency.
3. Stir before serving: Once the pudding has set, stir again to break up clumps.
4. Serve and top: Serve the chia chocolate mousse in bowls or jars and top with your favorite garnish, like fresh berries. Makes 2 servings.

Tips

• Make it creamy: If you prefer a creamier texture, blend ingredients in a blender before refrigerating.
• Check your chia: Make sure to use unexpired chia seeds to ensure the mousse thickens up.
• For a crowd: Double or triple the batch for parties or to have throughout the week.
• Storage: Chia chocolate mousse stores well in the refrigerator for up to five days.