Registered dietitians Julie Verduzco, MS, RD, LDN, and Kaitlin Panarelli, RD, LDN, from MelroseWakefield Hospital’s nutrition department during a heart-healthy nutrition event in March 2021.
The registered dietitians prepared several recipes, shared cooking tips, demonstrated simple meal modifications, taught about nutrition labels and answered common questions. Our registered dietitians would be excited to work with you one-on-one, talk to your primary care provider for a referral or call 781-338-7111 for an appointment. Be heart-healthy with these tasty recipes (see ingredients and directions below)!
- 2 whole wheat wraps
- 4 tbsp hummus
- 1 shredded carrot
- 1 sliced cucumber
- 1 sliced bell pepper
- 4 slices avocado
- Spread a layer of hummus over the whole wheat wrap.
- Add the vegetables, spreading in a thin layer over the hummus.
- Roll up the wrap and slice into about 1-inch pieces, stick a toothpick through to help it stay rolled-up.
- Use guacamole in place of hummus and add some mashed black beans, cilantro, tomatoes, salsa and low sodium cheese for a burrito flavor
- Try it with different vegetables like tomatoes, snap peas or even cooked and cooled eggplant or zucchini
- Play with texture try cutting, grating and slicing veggies in different ways
No-Bake Peanut Butter Oatmeal Bars
- 1 cup peanut butter
- 3 cups old fashioned oats
- ¾ cup honey
- In a saucepan combine peanut butter and honey, cook over medium-low heat until melted and blended
- Remove from heat and stir in the oats
- Spread into a 9-inch greased pan, press lightly into corners, cool to room temperature, cover and chill for 1 hour
- Try these with different nut butter like almond or sunflower seed
- Try maple syrup instead of honey
- Drizzle with chocolate for an extra sweet treat
- Add nuts to the top for added crunch and protein
Recipe adapted from https://www.tasteofhome.com/recipes/no-bake-peanut-butter-oatmeal-bars/
Turkey Quinoa Enchilada Casserole
- 1 pound ground turkey
- 1 ½ cups uncooked quinoa
- 1 medium onion, chopped
- 1-15oz can low sodium black beans (rinsed)
- 1 cup frozen corn
- 1-28oz can diced, no salt added tomatoes
- 1 ¼ cups low sodium chicken/vegetable broth
- ¼ tsp pepper
- 1 tablespoon cumin
- 1 ½ cups shredded cheese (cheddar, Colby Jack)
- non-fat plain Greek yogurt/non-fat sour cream
- In a large skillet, cook the ground turkey until no longer pink. Remove from skillet and place on the side.
- Cook the 1 ½ cups of quinoa according to the directions on the package using broth as the liquid
- While the quinoa is cooking, cook the onion until it is translucent (use the same skillet that the turkey was cooked in).
- Add the black beans, tomatoes, corn and spice and cook for another 5 minutes or until the corn is thawed.
- Add the turkey and quinoa back into the large skillet and mix together. Top with cheese and garnish as desired.
- Use ground chicken or ground beef in place of the turkey
- Make it vegetarian by using low sodium vegetable broth and an extra can of beans to replace meat
- Use brown rice or another grain instead of quinoa
- Additional veggies (fresh or frozen) can be added to this dish very easily – try adding bell peppers, zucchini or sweet potatoes!
- Make it in a slow cooker: brown meat, add remaining ingredients (quinoa should be uncooked), stir together and cook on high for 3 hours or low for 5-6 hours until liquid is absorbed
Strawberry Basil Mocktail
Makes 4 drinks
- 6-7 strawberries
- 10-12 basil leaves
- ¼ cup honey (can use less or omit as desired)
- 2 cups unflavored seltzer water
- 1 lemon
- Cocktail shaker or jar with lid for shaking
- Muddler or wooden spoon
- Drinking glasses
- Slice up the strawberries and add them to the cocktail shaker with the basil.
- Muddle or mash the strawberries and basil together.
- Juice the lemon directly into the shaker and add the honey.
- Add a few ice cubes to the shaker. Shake until well mixed.
- Separate mixture evenly into 4 glasses with ice.
- Top with seltzer water.