The holidays are among us! More time to spend with friends and family, and lots of time to indulge!! INDULGE??? Now wait a minute….just because it’s the holidays doesn’t mean we have to compromise our health! I’ve included some delicious heart healthy recipes, perfect for the holidays that will keep you satisfied and your heart pumping with healthy joy! The common ingredient in these delightful recipes?? Prunes! These wrinkly sweet treats contain high levels of antioxidants and are high in fiber, which has been shown to prevent heart disease! So delight yourself in these healthy meals which will help to ward off the ‘holiday bulge!’
Dried Plums & Roasted Sweet Potato
4 sweet potatoes
1 tbsp olive oil
1/4 tsp sea salt
1/4 tsp ground ginger
1/4 tsp cinnamon
freshly ground pepper
1. Preheat oven to 400.
2. Chop sweet potato into 1 inch prune size cubes (about 4 cups)
3. Place potatoes on a baking sheet with the prunes, coat with olive oil, sprinkle with sea salt, ginger, cinnamon and pepper. Bake for 30-40 minutes, until sweet potatoes are soft.
*This dish is perfect on top of sauteed greens, such as spinach, kale or swiss chard. Saute greens in 1-2 tbsp olive oil with 1 chopped garlic clove over medium heat until wilted.
Chocolate Heart Healthy Brownies
1 1/2 cups whole wheat pastry flour
2 tsp baking soda
1 cup unrefined or demerara sugar
1/2 cup unsweetened cocoa powder (or for a real antioxidant KICK- use Raw Cacao Powder)
8 dried prunes
1/2 greek style nonfat yogurt
1 cup almond milk
1 tbsp safflower oil
1 tsp vanilla extract
Rind of 1 orange (about 1 1/2 tbsp)
1. Preheat oven to 425 and grease an 8×8 inch square pan or line with parchment paper.
2. In a large bowl, combine flour, baking soda, sugar & cocoa and set aside.
3. In a food processor or blender, puree prunes, then add yogurt, almond milk, oil, vanilla and orange rind, and blend until smooth. (*It’s very important to completely puree the prunes to a smooth consistency). Pour the wet mixture into the dry ingredients, stirring until well combined.
4. Spoon the very thick batter into the greased pan, spread evenly and bake for 25 minutes or until the brownies spring back when touched.
5. Cool brownies to room temperature before cutting into 20 squares.
Cranberry Orange Holiday Mimosa
7-8 oz. organic cranberry juice
3 oz. organic fresh pressed orange juice
1 750ml bottle of dry champange or white wine. For a non-alcoholic version, use sparkling water
whole cranberries for garnish
1. Pour 1-2 oz. each of cranberry and orange juice into 4 champange flutes.
2. Top off with 4-6 oz. of champagne/wine/sparkling water
3. Garnish with whole cranberries
Happy Healthy Meatless Monday!