Winter Recipe: Heart Healthy Eating
February is American Heart Month – a time to encourage healthy lifestyles to prevent heart disease. The North Texas Food Bank is committed to supporting heart-healthy living for our neighbors in various ways, including a dedicated Servicios de nutrición team that offers recipes, programming and education to help the community make healthy eating choices.
Eating healthy is one of the best ways to take care of your heart health, and winter is a great time to stay home, stay warm and try out some new recipes. The recipe below for Ensalada de quinua al sudoeste is not only delicious and filling, but it is comprised of ingredients important for a healthy and active heart!
This recipe contains two plant-based sources of protein, quinoa, a high protein whole grain, as well as black beans which together create a delicious meal that is low in saturated fats. Additionally, quinoa and black beans are an excellent source of fiber! The recipe includes different spices, as well as a simple olive oil-based lime vinaigrette to really pack in flavor without adding too much extra sodium. According to the American Heart Association, olive oil could help lower risk of heart disease.
We hope you enjoy the recipe!
Ensalada de quinua al sudoeste
Porciones: 8
Tiempo total: 30 minutos
Para la ensalada:
- 2 cucharaditas de aceite de oliva
- 2 dientes de ajo picados
- 4 cebollas verdes, en rodajas
- 1 3/4 tazas de agua
- 1 pimiento morrón rojo picado
- 1 (15 onzas) de elote enlatado, escurrido
- 1 taza de quinua, enjuagada y escurrida
- 1 (15 onzas) de frijoles negros enlatados, enjuagados y escurridos
- 2 cucharadas de cilantro fresco, picado
- 1 aguacate, en rodajas (opcional)
Para la vinagreta de lima:
- 3 cucharadas de jugo de lima
- 2 cucharadas de aceite de oliva
- 1 cucharada de miel
- 1 cucharadita de chile en polvo
- 1/2 cucharadita de comino
- sal y pimienta para probar
Full nutrition information can be found aquí and all NTFB nutritious recipes can be found aquí.
Los servicios de nutrición son un componente crítico del plan estratégico del Banco de Alimentos para brindar Alimentos para hoy y esperanza para el mañana, y hemos brindado educación culinaria y nutricional gratuita a poblaciones de bajos ingresos desde 1996. Visite nuestro sitio web para obtener más información sobre nuestros servicios de educacion.
También asegúrese de suscribirse al boletín de jardinería y nutrición, Pala y cuchara, para mantenerse al día con las últimas noticias de nuestro equipo de Servicios de Nutrición. Suscríbete aquí.
Finally, join the North Texas Food Bank on Saturday, Feb. 19 for a garden workshop as we learn about common vegetable garden pests and diseases, as well as organic ways to prevent them through using Integrated Pest Management (IPM). Click aquí to sign-up and learn more!
Ashton Hinckley is a Nutrition Services Coordinator for the North Texas Food Bank.