Color Your Menu Color Your Heart

Color Your Menu Color Your Heart

Disclosure: I am part of the BJ’s Wholesale Club Blogger Ambassador program. This is a sponsored post. Although I was supplied products and/or compensated for writing this post, all thoughts and opinions are my own. I only recommend products or services I believe in, and use myself.

As you have probably heard by now February is American Heart Month, which is dedicated to raising awareness of heart health. Heart disease is the leading cause of death in America. Eating healthy is an important step that can decrease your risk of heart disease.

heart healthy foods

Most people know eating certain foods can help decrease heart disease risk, but it can be tough changing eating habits. It’s easy to grab fast food and make prepackaged, processed foods when you are hungry and in a hurry. But with a little prep-work and menu planning you can eat delicious, healthy, and easy to prepare foods in about the same amount of time it takes to order a pizza or Chinese takeout.

Here are a few quick tips to help you choose heart-healthy foods.

Be sure to buy and eat a wide variety of fruits and vegetables. They are rich in fiber, low in calories and good sources of vitamins and minerals.

Incorporating fruits and vegetables in to your diet is simple. Purchase your favorites at BJ’s Wholesale Club where you will find a wide selection of regular and organic produce at great prices. When you get home wash and cut up veggies, such as carrots, celery, broccoli and cauliflower, and keep them in your refrigerator for quick healthy snacks.

Brightly colored fruits and vegetables are especially good for your heart. Have a colorful dinner plate to get all the nutrients your body needs!

Cherries

Keep a bowl of fruit front and center on your kitchen counter so you will see it every time you walk in and remember to eat it. When fresh fruits and vegetables aren’t available choose frozen, or canned in water without added sugars or salt.

When planning your weekly menu, choose recipes that feature vegetables and/or fruits as the main ingredients, like this delicious yummy Beef & Vegetable Stir-fry or this vibrant Spinach and Strawberry Salad from Chef Glenn Lyman, BJ’s Cooking Club Ambassador.

Protein is an important nutrient for your body. Stick to lean proteins to keep your heart healthy. Good sources of lean proteins include poultry, fish, eggs, low-fat dairy, legumes (beans, peas and lentils), tofu, seeds, and nuts.

Choose lower fat options, like fat free milk over whole milk and baked items over fried. Legumes also contain less fat than meat and no cholesterol. Substituting a veggie or bean burger for a hamburger will reduce your fat and cholesterol intake, which in turn lowers your risk of heart disease.

The American Heart Association recommends buying and preparing more fish. Enjoy at least two servings of baked or grilled fish each week, especially oily fish–fish high in omega-3 fatty acids such as mackerel, lake trout, herring, sardines, albacore tuna and salmon. (A serving is roughly the size of a checkbook.) 

Pecan & Cranberry-Crusted Salmon with Cran-Apple Drizzle

Pecan & Cranberry-Crusted Salmon with Cran-Apple Drizzle

Fish rich in omega-3 fatty acids can also lower blood fats called triglycerides (triglycerides are the main constituent of body fat in humans and animals, as well as vegetable fat). Other good sources of omega-3 fatty acids are flaxseed, walnuts, soybeans and canola oil.

Pick up delicious seafood in BJ’s frozen foods section. With today’s technology, frozen fish is now more delicious, nutritious, and economical than fresh-caught seafood. Especially for those of us that are land-locked.

The recipe below, Pecan & Cranberry-Crusted Salmon with Cran-Apple Drizzle from Chef Glenn, is an example of a quick and delicious, heart-healthy dish. I used Aqua Farms Premium Atlantic Salmon found in the frozen foods section of BJ’s. I love that it is vacuum-sealed in individually-portioned packets so I can pull out just the amount I need and nothing goes to waste. Plus it tastes like it was just pulled out of the Atlantic Ocean.

Season the salmon on all sides with salt & pepper. Lightly brush or spoon flesh side with mustard mixture.

Season the salmon on all sides with salt & pepper. Lightly brush or spoon flesh side with mustard mixture.

 

Divide the crumb mixture among the salmon & pat to coat.

Divide the crumb mixture among the salmon & pat to coat.

 

Carefully place the fish in a baking dish or a sheet pan lined with foil prepared with cooking spray. Bake it for about 10-12 minutes until golden-brown & cooked through.

Carefully place the fish in a baking dish or a sheet pan lined with foil prepared with cooking spray. Bake it for about 10-12 minutes until golden-brown & cooked through.

 

Serve on a plate topped with cran-apple drizzle & more parsley.

Serve on a plate topped with cran-apple drizzle and more parsley (if desired).

Pecan & Cranberry-Crusted Salmon
with Cran-Apple Drizzle

1 salmon fillet

Pecan & Cranberry-Crusted Salmon with Cran-Apple Drizzle

15 minPrep Time

15 minCook Time

30 minTotal Time

Save Recipe

Ingredients

  • 2 Tbsp. Dijon Mustard
  • 2 Tbsp. Butter, melted
  • 2 Tbsp. Wellsley Farms Organic Honey
  • 1/2 cup Panko Bread Crumbs
  • 1/2 cup Chopped Pecans
  • 1/4 cup Dried Cranberries, chopped
  • 2 Tbsp. Fresh Parsley, chopped
  • 4 5-6 oz. Salmon Fillets
  • Kosher Salt & Pepper to taste
  • Cooking Spray
  • 1 cup Fresh Cranberry Sauce (I used canned, whole cranberry sauce)
  • 1/2 cup Apple Juice
  • 1 Tbsp. Apple Cider Vinegar

Instructions

  1. Preheat oven to 400°.
  2. Add fresh cranberry sauce, apple juice & vinegar into a blender. Blend until smooth.
  3. Pour the mixture into a small saucepan & bring to a boil.
  4. Reduce heat to medium-low & simmer for 5 minutes; stir often.
  5. Remove from heat. Set aside.
  6. Mix mustard, butter & honey in a small bowl until well blended. Set aside.
  7. Mix bread crumbs, pecans, dried cranberries & parsley.
  8. Season the salmon on all sides with salt & pepper. Lightly brush or spoon flesh side with mustard mixture.
  9. Divide the crumb mixture among the salmon fillets & pat to coat.
  10. Carefully place the fish in a baking dish or a sheet pan lined with foil prepared with cooking spray. Bake it for about 10-12 minutes until golden-brown & cooked through.
  11. Serve on a plate topped with cran-apple drizzle & more parsley.
http://my-mommy-brain.com/color-your-menu-color-your-heart/

For more info, check out this Color Your Heart infographic from BJ’s! Click on the image to enlarge.

BJ's Color Your Heart Infographic

Disclosure: I am part of the BJ’s Wholesale Club Blogger Ambassador program. This is a sponsored post. Although I was supplied products and/or compensated for writing this post, all thoughts and opinions are my own. I only recommend products or services I believe in, and use myself.

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      I’m very thankful that my kids LOVE fruits and veggies. They would rather eat a bowl of fruit than a brownie! Unless of course there is ice cream involved. 😉

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