EAU CLAIRE, Wis. (WEAU) -- February is National Heart Month and it's the perfect time for all of us to cut saturated fat from our diets. That doesn't mean you have to cut out great taste in your meals.
Nutrition Educator, Katie Johnson with Mayo Clinic Health System joined Hello Wisconsin to share more.
Turkey Bean Soup- (recipe below) -
Beans and legumes tend to be lower in saturated fat and a healthy option of protein. You also don't have to cut all meat and poultry - choosing lean cuts or low-fat versions can still be very tasty and protect our hearts. Choosing protein sources that low in saturated fat helps reduce risks of heart disease.
Chocolate Avocado Mousse (recipe below) -
Although avocados are high in fat, they are higher in monounsaturated fat and not saturated fat, which is a healthier source of fat for heart protection. Avocados can help to reduce LDL cholesterol.
What types of supplies are needed?
Turkey Bean Soup - turkey breast/white meat less fat, onions, celery, garlic, ketchup, unsalted diced tomatoes, unsalted cannellini beans low-sodium chicken bouillon, basil, cabbage, black pepper. (saucepan, water, measuring cups, can opener)
Chocolate Avocado Mousse- semisweet or dark chocolate chips, 4 avocados, agave nectar or honey, unsweetened cocoa powder, almond milk, pure vanilla extract, salt, raspberries for garnish (Bowl, saucepan, spoon/spatula, food processor/hand mixer, glass bowl).
Recipe: Turkey bean soup
By Mayo Clinic Staff
You can use leftover turkey in place of ground turkey in this hearty soup.
• 1 pound ground turkey breast
• 2 medium onions, chopped
• 2 stalks celery, chopped
• 1 clove garlic, minced
• 1/4 cup ketchup
• 1 can (14.5 ounces) unsalted diced tomatoes
• 3 cubes low-sodium chicken bouillon
• 7 cups water
• 1 1/2 teaspoons dried basil
• 1/4 teaspoon ground black pepper
• 2 cups shredded cabbage
• 1 can (15 ounces) unsalted cannellini beans, rinsed and drained
Directions (Turkey Bean Soup)
In a large saucepan, cook the ground turkey, onion, celery and garlic until the vegetables are softened and the turkey is cooked.
Add the ketchup, tomatoes, bouillon, water, basil, pepper, cabbage and beans.
Bring to a boil and reduce heat. Cover and simmer for 30 minutes.
Nutritional analysis per serving
Serving size :About 3 1/2 cups
• Calories 242
• Total fat 2 g
• Saturated fat < 1 g
• Trans fat 0 g
• Monounsaturated fatTrace
• Cholesterol 37 mg
• Sodium 204 mg
• Total carbohydrate 30 g
• Dietary fiber 10 g
• Added sugars 0 g
• Protein 26 g
Recipe: Chocolate Avocado Mousse
Serving Size: About ¼ cup
½ cup semisweet or dark chocolate chips
4 very ripe (8 ounce) avocados, peeled and pitted
½ cup agave nectar or honey
½ cup unsweetened cocoa powder
1/3 cup almond milk or real cream
1 tbsp. pure vanilla extract
¼ tsp fine salt
1. Place chocolate chips in a small bowl. Place over a small sauce pan of barely simmering water. Stir until chocolate is melted and smooth, about 3 minutes. Set aside to cool slightly.
2. Place the melted chocolate, avocados, agave, cocoa powder, milk, vanilla and salt in a food processor. Blend until smooth and creamy (you may also use a hand mixer in a large bowl). Spoon into a glass bowl and refrigerate for at least 3 hours. Garnish with fresh raspberries and serve.