This post was written by David Shipon, MD, FACC, FACP, Director of Preventive Cardiology and Cardiovascular Rehabilitation at Jefferson Health.
Challenge yourself this winter and Super Bowl season to eat healthy, and bring that heart of a champion attitude to heart-healthy eating — especially when it is challenging to maintain heart-healthy eating habits!
It is typical that people crave foods in the winter that makes us feel comfortable, warm inside, and often sleepy. It is a feeling that encourages sitting, sleeping, and many times just curling up on the couch with a warm blanket. We can still eat foods that may be comforting, but yet are healthy. Food that is low in saturated fat and higher in healthy oils helps us achieve our healthy mindset and exercise goals as well.
Cheryl Marco, Registered Dietitian and Certified Diabetes Educator in the Division of Endocrinology, Diabetes, and Metabolic Diseases provides a few recipes that fit that criteria and would be a hit at any Super Bowl celebration. “What makes these recipes healthy – not just heart healthy – is that they are vegetable-forward. Legumes (beans) help lower LDL cholesterol and help regulate blood sugar levels despite being a high carbohydrate food. Adding more vegetables into your diet can provide lots of disease-fighting nutrients, and crowd out less healthy foods,” she said. Do your heart (and your taste buds) a favor, and try them out!
Vegetarian 3 Bean Chili
Saturated Fat: 1.5g
Dietary Fiber: 11g
YIELD: 12 servings
- 2 (15 oz) cans Kidney beans (or cook ½ pound dried)
- 1 (15 oz) can Navy or Great Northern beans (or cook ¼ pound dried)
- 1 (15 oz) can Black Beans (or cook ¼ pound dried)
- 1 Tablespoon olive oil
- 2 cups diced onion
- 1 cup diced carrots
- 4 big cloves garlic finely chopped or pressed
- 1 Tablespoon chili powder – a mix of hot and mild, your choice
- 1 Tablespoon cumin powder
- 1 teaspoon dried coriander
- 1 teaspoon cinnamon
- ¼ teaspoon black pepper
- 3(16 oz) cans of tomatoes
- 3 cans of water
- ¼ cup wheat berries or farro
- ¼ cup lentils
- 1/3 cup bulgur wheat
- Drain beans and set aside.
- Heat oil in large, heavy pot. Add onions, carrots, and garlic and cook until soft.
- Add chili powder, cumin, coriander, cinnamon, and peppers and continue to cook the spices and vegetables for 5 minutes, stirring frequently.
- Add tomatoes and water, roughly breaking up the tomatoes with a wooden spoon.
- Add wheat berries and continue to simmer for 30 minutes. Add lentils and cook another 30 minutes or until lentils and wheat berries are tender. Add more water if the liquid is too greatly reduced. This mixture should be soupy rather than stewy.
- Add drained beans and bulgur wheat. Stir gently and continue to cook over medium heat until simmering. Simmer until the bulgur has softened (exploded), at least 20 minutes, or until the chili reaches desired thickness.
Black Bean Burgers or Sliders
Nutrition Facts (Burger with Bun)
Saturated Fat: 4g
Dietary Fiber: 10g
- 1 small onion, chopped
- 3 garlic cloves, chopped
- 1 Tbs. olive or canola oil
- 2 (15 oz) cans of black beans, drained, rinsed and mashed roughly with a potato masher
- ½ cup finely chopped cilantro, stems included
- ¾ cup shredded cheddar cheese (3 oz)
- ½ cup Panko (Japanese breadcrumbs), divided
- 1 egg, lightly beaten
- 1 small jalapeno pepper, finely chopped
- 2 tsp ground cumin
- ½ tsp salt
- Preheat oven to 350 degrees
- Sauté onion and garlic in oil until softened
- Stir together: onion mixture, mashed beans, chopped cilantro, cheese, ¼ cup breadcrumbs, egg, chopped pepper, cumin, and salt. Mix well.
- Shape into 6 to 12 patties depending on the size you prefer – you can make full sized patties or sliders, depending upon your serving plans.
- Spread remaining ¼ cup breadcrumbs onto waxed paper or large plate. Lightly coat each patty with breadcrumbs, adding extra breadcrumbs if necessary.
- Line a baking sheet with parchment paper; arrange patties on the paper. Bake at 350 degrees for 20 minutes, carefully turning halfway through.
- Serve on whole wheat buns or slider buns with usual burger condiments or a fruity salsa such as mango or peach. Another great topping would be a reduced fat mayonnaise with a little Sriracha sauce stirred in to taste.
Chicken Corn Chili
Saturated Fat: <.5g
Dietary Fiber: 6g
YIELD: 4 servings
- 2 Tablespoons olive oil or canola oil
- 1 cup chopped onion
- 1 red bell pepper, stemmed, seeded and diced
- 2 garlic cloves, finely minced
- 1Tablespoon ground cumin powder
- 2 Tablespoons chili powder
- 1 tsp ground coriander
- 1 Tablespoon flour
- 2 cups defatted chicken broth
- 1 (28 oz) can crushed tomatoes or chopped plum tomatoes with liquid
- ½ pound cooked and shredded chicken breast meat
- 1 (15 ½ oz) can kidney beans, drained (or another bean of your choice)
- 1 to 1 ½ cups frozen corn kernels
- Heat oil in a large saucepan. Add the onion, pepper, and garlic and cook until softened. Add the cumin, chili powder, coriander, and flour. Cook another minute, stirring constantly.
- Add the chicken broth and tomatoes and bring to a simmer. Simmer for 5 minutes uncovered.
- Add the chicken, beans, and corn. Simmer for at least 15 more minutes and adjust seasonings. If you like your chili thicker, continue to simmer uncovered until reduced to desired thickness.