Heart-Healthy Comfort Food
“Heart-healthy eating doesn’t mean you have to sacrifice flavor,” said Ogechi Anyaoku, MD, an internal medicine physician with Adventist Medical Group. She has a go-to dinner recipe that’s full of flavor and healthy for your heart.
“I hope you enjoy this colorful dish as much as my family does! The combination of butternut squash hash with smoky Dijon-flavored salmon makes a meal rich in vitamins such as lycopene, magnesium, folic acid and omega-3 fatty acids – all of which help reduce the risk of developing heart disease and stroke, along with lowering blood pressure,” Dr. Anyaoku said.
BUTTERNUT SQUASH HASH
Serves 4
Recipe Card
Ingredients
- 1 tablespoon extra virgin olive oil
- 2 tablespoons chopped garlic
- 15 ounces no salt added diced tomatoes
- 8 ounces no salt added tomato sauce
- 2 cups water
- 1 teaspoon salt-free substitute
- 1 teaspoon bouillon, any flavor
- 1 teaspoon curry powder
- 2 teaspoons smoked paprika
- ½ teaspoon coriander powder
- ¼ teaspoon black pepper
- 2 teaspoons Italian seasoning
- 1 teaspoon dried basil
- 1 cup cubed sweet potatoes
- 1½ cups cubed butternut squash
- 1 cup sliced sweet bell peppers
- ½ purple onion, sliced
- 3 cups fresh spinach
Instructions
- Drizzle olive oil in a pan and place on medium heat. Add garlic and cook until fragrant, one to two minutes.
- Add diced tomatoes, tomato sauce and water. Allow to cook on low heat for 10 minutes.
- Add salt-free substitute, spices and sweet potatoes. Allow to cook for eight minutes.
- Add butternut squash. Cover pot and cook for additional five minutes, stirring occasionally. Once cooked, turn off heat.
- Add sweet bell peppers, onions and spinach. Cover pot to allow spinach to wilt. Stir to combine and serve by itself or alongside Smoky Dijon Salmon.
SMOKY DIJON SALMON
Serves 4
Recipe Card
Ingredients
- 4 3½ ounce salmon fillets, skin removed
- ½ teaspoon salt-free substitute
- 1 teaspoon black pepper Dash of lemon juice
- 4 teaspoons extra virgin olive oil
- 6 tablespoons stone ground Dijon mustard
- 3 tablespoons maple syrup
- 4 teaspoons smoked paprika
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 tablespoons plus
- 2 teaspoons of water
Instructions
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Coat both sides of salmon with salt-free substitute, pepper and a dash of lemon juice. Set aside.
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In a small bowl, combine mustard, maple syrup, smoked paprika, garlic powder, onion powder and water.
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Brush both sides of salmon with mustard mixture.
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Drizzle olive oil in pan on medium heat and allow pan to get warm.
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Place fillets in pan. Brush with additional rub and cook for five minutes. Flip over, brush with rub and cook for another five minutes.
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Remove from heat. Rest salmon for five minutes. Serve alongside butternut squash hash.
