Love Your Heart: Maple, Walnut, and Flaxseed Waffles (or Pancakes)

February 1, 2012 by · 18 Comments

I’ve got something serious, but fun, to share with you all. Today is not only February 1st (!?) but it marks the start of National Heart Month! When I first started this blog over 2 1/2 years ago, I talked a lot more about vitamins, minerals, and disease prevention. But this month, I’m going “back to my roots” with a month-long celebration of heart-healthy recipes!

While nearly all of my recipes contain healthy aspects or offer a healthier alternative, there will be several recipes this month that highlight and feature specific ingredients that are unique to the health of the heart and preserving our most precious organ.

Luckily, I am not alone in sharing this valuable message and scrumptious, heart-healthy recipes. I have partnered with 3 other health and food-savvy bloggers that are just as passionate about heart health and food — they will also be sharing their heart-healthy recipes with us each Wednesday this month…starting today!

Cara of Cara’s Cravings whipped up a Strawberry Date Avocado Smoothie
 Lauren of Healthy Food for Living baked a Winter Blueberry Almond Baked Oatmeal
Amy (and Natalie) of Super Healthy Kids made a colorful Granola Berry Parfait

Um, one of each, please?

As for these waffles (which can be made into pancakes, too!)…they are heart-healthy for several reasons.

  • Flaxseed: Ground flaxseed is not only rich in soluble and insoluble fibers, but it is packed with omega-3 fatty acids – 1.8 grams per tablespoon! Omega-3 fatty acids not only help reduce triglyceride levels, but they act as a natural anti-inflammatory and mild blood thinner. Flaxseed also contains lignands which act in a similar way to estrogen and offer antioxidant properties.
  • Walnuts: Similar to flaxseed, walnuts are rich in omega-3 fatty acids. According to many health professionals, myself included, walnuts are the #1 choice when it comes to nuts due to their lipid-lowering, anti-inflammatory, and antioxidant properties. Plus, they are way cheaper than pecans and pistachios!
  • Whole wheat pastry flour: I use whole wheat pastry flour in everything – it is finer and more palatable in baked goods while maintaining all of the health benefits of whole wheat flour. Offering 12 grams of fiber per cup, whole wheat pastry flour is an excellent source of fiber (plus, vitamins and minerals) that helps protect the heart, control blood pressure, and lower cholesterol.

Obviously these waffles have some heart-healthy benefits to tout, but the taste?

I let Mr. Prevention be the judge.

He not only said these waffles were really, really good (unprompted, I should add!), but he said they were some of the best waffles I’ve ever made. When I told him there was flaxseed in them, he shrugged and said, “Whatever, you can’t taste it.”

These are perfectly sweetened with the maple syrup and have a great crunch and texture from the chopped walnuts. They come together in just a few minutes and are sure to please any waffle or pancake lover. Taking care of your heart never tasted so good!

Maple, Walnut, and Flaxseed Waffles (or Pancakes) adapted from Bon Appetit

1 cup whole wheat pastry flour
1/4 cup ground flaxseed
1/4 cup walnuts, finely chopped
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 1/4 cups reduced-fat buttermilk
1/4 cup pure maple syrup
1 large egg

Directions:

Whisk flour, flaxseed meal, walnuts, baking powder, baking soda, and salt in medium bowl to blend. Whisk buttermilk, 1/4 cup maple syrup, and egg in another medium bowl. Add buttermilk mixture to dry ingredients and whisk just until incorporated.

Prepare waffles according to manufacture’s directions.

To make pancakes, add batter to skillet by scant 1/4 cupfuls to a preheated griddle. Cook until bubbles appear on surface of pancakes and undersides are golden brown, about 2 minutes. Turn pancakes over and cook until golden on bottom, about 2 minutes.

Yield: 4 servings (1/2 of a Belgian-sized waffle or 3 small pancakes).

Nutrition Information (per serving): 283 calories; 8.8 g. fat; 57 mg. cholesterol; 708 mg. sodium; 42.3 g. carbohydrate; 5.5 g. fiber; 6.8 g. protein

Result: Hearty and wholesome. These waffles are packed with heart-healthy ingredients and are simple to make. Truly, they won’t disappoint. I served them with fresh fruit (as pictured) and just a single drizzle of additional maple syrup…absolutely perfect! Enjoy!

Please feel free to grab our badge and share your heart-healthy recipes in this Month-Long Celebration of Heart-Healthy Recipes! It’s gunna be great!

Even more fun – a giveaway!

Cara is hosting breakfast this week and has several goodies up for grabs including a cookbook, 201 Healthy Smoothies & Juices for Kids written by our very own Amy Roskelley, Paleonola (grain-free granola that’s packed with heart-healthy ingredients), and Chobani! Head on over to Cara’s Cravings to get in on the giveaway this week – there’s lots of ways to win!

Be sure to check in each of the next 4 Wednesdays in February for more heart-healthy recipes! Next up (Feb 8th): Lunch hosted by…moi! :-D

Be well,

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Filed Under: 300 calories or less, antioxidants, fiber, fish oil/omega-3's, fruits and vegetables, heart health, hypertension, kid-friendly, quick meals, recipe, Uncategorized, vitamins ·

Smoked Salmon Kale Carbonara

January 18, 2012 by · 12 Comments

salmonkalecarbonara1

Is there anything better than a spouse admitting that they were wrong?

If you like Prevention RD on Facebook, you might have seen the status I put up about Mr. Prevention thinking this cabonara with kale and salmon would be “gross” (his words, not mine), so he made a triple-decked tortilla pizza instead. Or should I say in addition to…because he certainly enjoyed this pasta that night.

…and as leftovers every night since.

He even subbed out half of his frozen pizza last night for a serving of these leftovers. When he has full rein over the kitchen (or take-out menus) on evenings I teach, I never know what I’ll come home to. Last night, however, I walked in the door as he was pulling the leftovers from the microwave and was scurrying to the table.

“Trading out the pizza for the carbonara, I see.”

“There’s one more serving…you can have it,” he said.

Darn right, honey. I made that dinner.

salmonkalecarbonara2

I also learned about a new ingredient in making this. I had to check with Cara about where to get smoked salmon as it was something I had never purchased before. As it ends up, smoked salmon is available near the seafood counter in pre-packaged, refrigerated pieces. Because it’s pre-cooked it’s very simple to use and as Mr. Prevention was able to admit, a little bit of this salmon goes a long way.

While I did increase the amount of salmon by 2 ounces from the original recipe, this was because the salmon came in 4-ounce pieces and I figured 8 ounces was better than 4. Omega 3′s…gotta have’em. As Mr. P pointed out, the flavor of the salmon really does meld into every bite of the pasta…it’s actually rather amazing. Smoked salmon gets a thumbs up from us (even if it does look a little scary…).

I also enjoyed this dish because it included lots of kale (that is rich in vitamins and minerals, particularly vitamin K and iron) in a way that I actually enjoyed. Kale is one of the very few vegetables I’m still on the fence about, but in this dish…divine!

salmonkalecarbonara4

Smoked Salmon Kale Carbonara adapted from Cara’s Cravings, Gilt Taste, and ever so slightly The Way the Cookie Crumbles

13.25 oz box whole wheat linguine
salt and freshly ground black pepper, to taste
1 Tbsp olive oil
1/2 red onion, minced
2 cloves garlic, minced
1/4 tsp crushed red pepper
1 large bunch of kale, thick stems removed, leaves cut into 1-2 inch pieces
2 eggs
2 oz (1 cup) Parmesan cheese, grated
8 oz smoked salmon, torn into small pieces
juice of 1/2 lemon juice

Directions:

Bring 4 quarts of water to a boil; add a pinch of salt and the pasta. Cook, according to the package instructions, until just tender. Drain the pasta, reserving 1 cup of the cooking water.

Meanwhile, heat the oil in a large skillet over medium heat. Add the onion and a pinch of salt; cook, stirring occasionally, until it just starts to brown around the edges, about 5 minutes. Add the garlic and red pepper; cook, stirring constantly, until fragrant, about 30 seconds. Add the kale; cover the pan and cook until tender, 3-5 minutes, stirring about once a minute.

Beat together the eggs, cheese, 1/4 teaspoon salt, and a pinch of black pepper.

Transfer the cooked pasta to the kale mixture and stir in salmon. Over low heat, toss pasta and salmon with some of the pasta water (I used about 1/3 cup). Once warmed through, add the egg mixture and stir vigorously to combine. Squeeze lemon juice over the pasta; toss. Serve immediately. Yield: 6 servings (about 1 1/3 cup each).

Nutrition Information (per serving): 387 calories; 11.3 g. fat; 100 mg. cholesterol; 772 mg. sodium; 53.8 g. carbohydrate; 9 g. fiber; 23 g. protein

Result: Bridget wasn’t kidding when she called this the best carbonara. The best ever may be a stretch, but only because Mr. Prevention and I lived in Italy and well…that carbonara is hard to bear. HOWEVER, this carbonara has to be the best healthy rendition — under 400 calories and 9 grams of fiber! This was a doable weeknight meal that is packed with flavor. Mr. Prevention gives it two thumbs up and might shed a tear when the leftovers are gone. Enjoy!

Back to the new unit today. Day #1 was great…mostly paperwork and getting acquainted with the electronic medical records (EMR). Today, I get to meet the patients :-D

Be well,

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Filed Under: 400 calories or less, fiber, fish oil/omega-3's, fruits and vegetables, recipe, Uncategorized, vitamins ·

Blue Cheese Roasted Brussels Sprouts

December 16, 2011 by · 14 Comments

I don’t know about you guys, but my diet is including a few too many tan and brown food items as of late…in the form of chocolate, baked goods, and so on. This time of year, temptations are lurking around every corner. And colorful fruits and vegetables and displaced in the diet to make way for all things sweet.

Whether it be insufficient amounts of fruits and vegetables, fluffy white carbohydrates in place of fiber and nutrient-rich whole grains, an abundance of sugar…or alcohol, or lacking workouts, this time of year is challenging for the health-conscious.

There’s also extremes that come out this time of year.

For me, the girl who typically does not bake, I get in the mood to bake all…the…time. In December, baking becomes my happy place.

Some people recognize the challenges the holiday season brings and decide to throw their hands up, deciding to just let all healthy habits go by the wayside until the new year.

Others may honker down more so than other times of the year, fearful of the possibility of weight gain, etc.

Another group may go into “damage control” mode, as I like to call it. Mindfully indulging while keeping healthy habits front and center. I’d like to think I fall into this group — I may manage only 4 workouts a week versus my usual 5, and I may be lacking a serving or two of fruits and vegetables, and I most certainly enjoy a holiday treat most days. Though my reins are loosened, they’re very much still strapped on.

Way back when, I asked what kinds of posts you, dear readers, wants to see more of. There were several requests for vegetable side dishes, and to be honest, I have not provided many ideas. I tend to keep veggies very simple – roasting, usually.

But sometimes, a touch of flavor can make any ordinary, humble vegetable into something extraordinary. These Blue Cheese Roasted Brussels Sprouts would be considered extraordinary. And if you think (probably falsely) that you don’t like brussels sprouts, you really ought to try these first. Roasting brussels sprouts makes them tender and rich with the blue cheese complimenting their deep flavors. And, they’re so, so easy.

Blue Cheese Roasted Brussels Sprouts

1 lb brussels sprouts
2 Tbsp extra-virgin olive oil
1/4 tsp salt
1/4 tsp black pepper
2 oz blue cheese, crumbled

Directions:

Preheat oven to 400 F.

Wash brussels sprouts. Cut off the base of the brussel sprout and then halve the bulb.

Toss the brussels sprouts with olive oil and season with the salt and pepper. Arrange the brussels sprouts in a baking dish in a single layer and roast for 20-25 minutes.

Remove the brussels sprouts from the oven and sprinkle with the blue cheese. Return brussel sprouts to oven for 3-4 minutes. Serve. Yield: 4 servings.

Nutrition Information (per serving): 161 calories; 11 g. fat; 10 mg. cholesterol; 304 mg. sodium; 10.8 g. carbohydrate; 3.5 g. fiber; 6.5 g. protein

Result: Simple, classic flavors that take the brussels sprout to the next level. These can highlight or accent just about any meal and come together quickly! Enjoy!

So today, follow up your something sweet with something green (or the other way around, if you please). And if that doesn’t sound tempting, consider the fact that your something green probably ought to be these Blue Cheese Roasted Brussels Sprouts. Just a suggestion from your friendly healthy food blogger and dietitian!

Happy weekend,

Filed Under: fiber, fruits and vegetables, gluten-free, low-carb, recipe, Uncategorized, vegetarian, vitamins ·