3 Dinner Recipes for heart healthy meal prep!

Everyone deserves to eat delicious food, no matter the diet restrictions or cooking ability. Check out these 3 make-ahead recipes for heart healthy meal prep!

Cardiovascular disease affects nearly half of all American adults, according to the American Heart Association. Heart disease can develop based on several factors including a poor diet lacking essential vitamins and minerals. Unfortunately, fast food and unhealthy choices are cheaper and more accessible to the general population.

Take control of your heart health by cooking your healthy meals at home. Here are 3 make-ahead recipes for heart health that require low cooking skills but offer maximum nutritional benefits. Each recipe can be prepared ahead of time to make home cooking more accommodating for hectic schedules.

Healthy Chicken Chili with Avocado and Pumpkin Seeds

Chili is the ultimate one-pot meal that can be made ahead of time. This healthy chicken chili features lean chicken breast, tons of healthy vegetables like red bell pepper and corn, and a surprise of tender chickpeas. The healthy ingredients don’t stop there because avocado and pumpkin seeds garnish the top of each bowl of chili!

Avocado is one of the best superfoods to keep your heart healthy. It is known for helping to prevent metabolic syndrome, which is a cluster of diseases including high blood sugar and hypertension. Because of avocados’ healthy fat content, it also can reduce inflammation and lower LDL “bad” cholesterol levels.

Lean meat such as chicken and turkey are usually recommended above red meat when on a heart-healthy diet. Chicken breast is the leanest part of the bird and is rich in protein, which will keep you full and energized throughout the day. This lean meat can help lower LDL cholesterol and lessen the risk of heart disease.

Other heart-healthy ingredients in Healthy Chicken Chili include pumpkin seeds, chickpeas, garlic, and bell peppers. This recipe was developed with optimal heart health in mind and can be prepared up to 3 days in advance. It also freezes well for a fast future meal.

Healthy Chicken Chili with Avocado and Pumpkin Seeds – The Recipe

Serves 4-6

Ingredients:

• 2 pounds boneless, skinless chicken breast
• 2 teaspoons sea salt
• 1 teaspoon cracked black pepper
• 1 tablespoon avocado oil
• 1 small sweet onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 can diced green chilis
• 1 12-oz. can diced tomatoes, no salt added
• 1 cup no-sodium chicken broth
• 1 tablespoon chili powder
• 1 tablespoon cumin
• ½ tablespoon coriander
• 2 15-oz. cans chickpeas, drained
• ½ cup frozen corn
• ¼ cup fresh cilantro, chopped
• For Topping:
• Fresh lime wedges
• Chopped cilantro
• Diced avocado
• Pumpkin seeds

Instructions:

1. Set a large stockpot or dutch oven over medium heat and allow to come to temperature for 2-4 minutes.
2. Season your chicken breasts with salt and pepper. Place the avocado oil into the dutch oven and sear the chicken breasts on each side, 4-5 minutes, until deeply golden brown. Remove them to a plate and turn the heat down to medium-low.
3. Add the onions and bell peppers to the pot. Saute until soft and beginning to brown, about 8-10 minutes. Then add the garlic and cook for another minute.
4. To the vegetables, add diced green chiles, diced tomatoes with their liquid, chicken broth, chili powder, cumin, coriander, chickpeas, and corn. Bring this mixture up to a simmer and then turn it down to low.
5. Place a lid on top and cook the chili for 20-30 minutes or until the chicken breasts are cooked all the way through.
6. Remove the chicken from the chili and allow it to cool slightly. Using two forks, shred the chicken breast into bite-size pieces and place it back into the chili. Stir in the cilantro.
7. Serve in bowls, topping the chili with diced avocado, pumpkin seeds, and any other of your favorite toppings.

Baked Blueberry Almond Oatmeal

Oatmeal is a classic health food with so many serving possibilities. Baked blueberry almond oatmeal is a not-too-sweet breakfast option that can be assembled at nighttime and baked in the morning. This recipe can also be baked ahead, cooled in the fridge, and enjoyed cold at any time.

Refined sugars are a food to stay away from when it comes to your heart. These sugars may increase your risk of obesity, heart disease, and type 2 diabetes. Refined sugar is lurking in most sweets, fast food, and processed food because it simply makes food taste better, albeit at a cost. This oatmeal recipe does not contain refined sugar and instead sweetens with honey and natural maple syrup.

Oats are a heart-healthy grain that is found on every diet list for preventing cardiovascular problems. They are extremely nutritious with carbs, protein, soluble fiber, and antioxidants. In addition, oats have been linked to lowering high cholesterol and preventing future damage to the cardiovascular system.

Since this is specifically a heart recipe, this oatmeal also includes flax seeds, raw honey, coconut oil, Greek yogurt, blueberries, and sliced almonds. All of these ingredients are easy to find, 100 percent healthy, and 100 percent delicious. Meet the healthiest way to make oatmeal!

Baked Blueberry Almond Oatmeal – The Recipe

Serves 8

Ingredients:

• 2 cups old-fashioned oats
• ¼ cup flax, chia, or hemp seeds
• ¼ cup almond flour
• 1 tsp baking powder
• ¼ tsp baking soda
• ½ tsp sea salt
• 2 tsp ground cinnamon
• ⅔ cup raw honey
• ¼ cup real maple syrup
• 2 tablespoons melted coconut oil
• 2 cups unsweetened almond milk
• ¼ cup plain Greek yogurt
• 2 eggs
• 2 tsp pure vanilla extract
• 2 cups fresh blueberries
• 1 cup slivered almonds

Instructions:

1. Preheat the oven to 350 degrees F. In a bowl, mix the oats, seeds, flour, baking powder, baking soda, sea salt, and cinnamon until combined.
2. In a separate bowl, mix the honey, maple syrup, coconut oil, almond milk, Greek yogurt, eggs, and vanilla. Whisk to combine.
3. Slowly add the wet ingredients to the dry ingredients and fold with a spatula. Also, fold in the blueberries being careful to not break them up.
4. Pour the oats into a 9 by 13 baking dish and level the top with your spatula. Sprinkle the slivered almonds over the top of the oats.
5. Bake in a preheated oven for 30-35 minutes until the oats a set but still soft. They should also become a golden brown color.
6. To serve, spoon hot into bowls or allow to cool and serve as bars.

Whole Wheat Vegetarian Pot Pie

Pie may not be the first dish you think of on a diet plan, but this whole wheat vegetarian pot pie is made with a buttery whole wheat pie crust that is nutty and homemade. The filling is a mixture of healthy vegetables including sweet potato, carrot, and celery. You could even use vegan butter in the crust to make this recipe vegan!

Whole grains are excellent when it comes to your heart. Whole grains are naturally high in fiber which helps you maintain a healthy weight since they are so filling. A diet rich in whole grains is also linked to a drop in blood pressure, risk of diabetes, and risk of certain cancers.

According to heart-healthy diets such as the Mediterranean diet, it is recommended to incorporate multiple vegetarian meals into your weekly routine. Cutting down on meat, mainly red meat, opens up doors for incorporating more vegetables and nutrients into your diet. Fruits and vegetables protect your heart because they are so rich in nutrition.

Whole Wheat Vegetarian Pot Pie – The Recipe

Serves 8

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 medium carrots, sliced
• 3 celery stalks, sliced
• 1 large sweet potato, peeled, diced
• 2 cloves garlic, minced
• 1 ½ cups frozen peas
• 1 large pinch of dried Herbes de Provence
• 1 tablespoon whole grain mustard
• ½ teaspoon black pepper
• Sea salt, to taste
• 3 tablespoons whole wheat flour
• 1 ½ cups vegetable broth
• 1 ½ cups plant-based milk
• 3 tablespoons fresh parsley, chopped

For the Crust:

• 3 cups whole wheat flour
• 1 teaspoon sea salt
• 1 tablespoon coconut sugar
• 1½ cups cold unsalted butter, cut into cubes
• ⅔ cup ice water

Instructions:

1. Begin with the crust. Combine the flour, salt, coconut sugar, and cold butter cubes in the blender or food processor. Pulse 8-10 times until the butter is broken up but not ground. It should be the size of small peas.
2. With the machine running, drizzle in the cold water, then stop the machine immediately. Dump the dough out onto a clean, floured surface. Shape into a flattened disk and place it in the fridge for at least 30 minutes.
3. Meanwhile. Start the filling. To a large saucepot, add the oil over medium heat. Add the onions, carrot, celery, and sweet potato and cook, stirring frequently, for 10 minutes. You want the veggies to become translucent but not too browned. If the veggies brown too quickly, turn the heat to medium-low.
4. To the veggies, add garlic, frozen peas, dried herbs, mustard, pepper, and salt. Stir to combine.
5. Next, add the flour to the pan and toss to coat the vegetables evenly. Cook the flour for at least 3-4 minutes to remove the raw flour taste.
6. Pour in the vegetable broth and plant milk, stirring constantly with a whisk. Bring the mixture up to a simmer while continuously stirring to whisk out any lumps in the sauce. Allow the sauce to bubble and thicken for 5-6 minutes.
7. Once thickened, turn off the heat. Allow the filling to cool slightly.
8. Preheat the oven to 350 degrees F.
9. Divide the cold pastry dough into two portions. Roll them both out into rounds until ¼-inch thick. Lay one half down on a grease pie plate and tuck into the corners and edges of the pan. Trim off excess dough from the sides.
10. Fill the pie with your filling until it reaches about ½-inch from the top.
11. Top the filling with the other half of the pie dough and trim off the excess, crimping with your fingers or a fork around the perimeter to seal the pie. Prick 4-5 holes in the center of the top dough with a knife to allow steam to escape.
12. Bake for 40-45 minutes or until the crust is golden and the filling is bubbling. Serve warm.

Conclusion

Each of these 3 make-ahead recipes for heart health can make your breakfast, lunch, or dinner a snap. You can make these recipes on Sunday and eat them throughout the week, especially if you utilize the freezer. Eating healthy can be a challenge, but all it takes is some healthy ingredients and time to create a great, nutritious meal for you and your family.