February is National Heart Month: Heart-healthy recipes

By  | 

EAU CLAIRE, Wis. (WEAU) -- February is National Heart Month. What better time to keep our heart health in mind while entertaining guests this winter season. A heart healthy diet can be beneficial for all, not just those with heart concerns. This morning we are joined by Katie Johnson, Health Educator of Mayo Clinic Health System.

If anyone says "you're full of beans" - take it as a compliment! Beans contain essential vitamins and mineral, fiber and are low in saturated fat, unlike animal protein sources. Peanuts and garbanzo beans are protein packed to keep you full longer. Consuming a diet rich in unsaturated fats can help to protect the heart. Your next recipe is something for all of us "snackers."

Maintaining a heart-healthy lifestyle should also include healthy snacking. When choosing healthy snacks, homemade snack mixes can fill your sweet and spicy cravings while containing nutritious components. Many cereals contain whole grains and are fortified with vitamins and minerals. Adding in a low fat protein source such as beans make snacks nutrient-dense. Having healthy snacks ready and available can help us make nutritious decisions.

Recipe: Peanut Butter Hummus - Serves 16
2 cups garbanzo beans
1 cup water
1/2 cup powdered peanut butter
1/4 cup natural peanut butter
2 tablespoons brown sugar
1 teaspoon vanilla extract

Place all of the ingredients in a food processor. Process until smooth. Refrigerate for up to 1 week.
Nutritional analysis per serving
Serving size :2 tablespoons
Total fat4 g
Saturated fat0 g
Trans fat0 g
Monounsaturated fat1 g
Cholesterol0 mg
Sodium47 mg
Total carbohydrate19 g
Dietary fiber4 g
Total sugars4 g
Protein7 g
Recipe: Sweet and Spicy Snack Mix - Serves 12
2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups wheat squares cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon chili powder
Heat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch baking sheet with butter-flavored cooking spray.
Generously spray a heavy skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes. Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes.
Lightly coat a roasting pan with butter-flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly.
In a large glass measuring cup combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to keep the mixture from burning.
Remove from oven and let cool. Store in an airtight container.
Nutritional analysis per serving
Serving size :1/2 cup
Total fat2 g
Protein5 g
Cholesterol0 mg
Total carbohydrate39 g
Dietary fiber5 g
Monounsaturated fat0.5 g
Saturated fatTrace
Added sugars3 g
Sodium218 mg
Trans fat0 g

The comment sections of our web set are designed for thoughtful, intelligent conversation and debate. We want to hear from the viewers but we are not obligated to post comments we feel inappropriate or violate our guidelines. Here are some of the criteria you should follow when posting comments:

Comments cannot be profane or vulgar. Children and families visit this site. We will delete comments that use profanity or cross the lines of good taste.

We will delete all comments using hate speech. Slurs, stereotypes and violent talk aren’t welcome on our web site.

Comments should not attack other readers personally.

We will delete comments we deem offensive, in bad taste, or out of bounds. We are not obligated to post comments that are rude or insensitive.

We do not edit user-submitted comments.

As a host WEAU 13 News welcomes a wide spectrum of opinions. However, we have a responsibility to all our readers to try to keep our comment section fair and decent. For that reason WEAU 13 News reserves the right to not post or to remove any comment.
powered by Disqus