Coming up in February is American Heart Month! Any movements such as walking, biking, and other exercises that increase our heart rate can improve cardiovascular health. Good nutrition can also impact our hearts in a positive way. Ways to improve heart health through eating include:
- Less saturated fats such as butter, lard, and animal products
- Lower sodium foods like fruits, vegetables, nuts, seeds, and legumes
- More fatty fish like salmon, cod, and mahi-mahi are high in omega-3 fatty acids
Below is a recipe that includes salmon, brown rice, and vegetables that are perfect for a heart-healthy diet!
Salmon Rice Bowl
Prep: 15 minutes Cook: 15 minutes Servings: 2
6oz Salmon Filet (3oz for each bowl)
1 teaspoon minced garlic
½ teaspoon ground pepper
1 Tablespoon lemon juice
Rice Bowl Ingredients:
1 cup brown basmati rice or other brown rice cooked (90 Second Rice works great)
1 thinly sliced watermelon radish or regular radish
1 peeled and sliced cucumber
1 thinly sliced avocado
2 Tablespoons of diced green onions
Maple Sriracha Sauce Ingredients:
1 tablespoon Mayonnaise
1 ½ teaspoons sriracha sauce
1 teaspoon low sodium soy sauce
1 Tablespoon maple syrup (pure, not artificial)
- Preheat oven to 375℉, and line a baking sheet with parchment paper or foil to cook the salmon.
- Coat both sides of the salmon with minced garlic, pepper, and lemon juice then place onto the baking sheet and bake for 12-15 minutes.
- While salmon is baking, cut and prep the rice bowl ingredients (radish, cucumber, avocado, and green onions) and set them aside.
- Using 90-second rice makes this recipe easier and faster so when there are about 1-2 minutes left of the salmon to cook, microwave the rice and set it aside as well.
- In a small bowl whisk together the maple sriracha sauce ingredients (mayo, sriracha, soy sauce, and maple syrup) and set aside.
- Once the salmon is done cooking (reaches 165℉), begin assembling the bowl starting with rice, salmon, vegetables, and topping with the maple sriracha sauce.
Heart-Healthy Nutrition Recommendations Based On DASH Diet:
|Sodium||Less than 2,300mg/day (1 teaspoon)|
|Fats or Oils||2-3 servings/day (2-3 tablespoons)|
|Sugar or Sweets||Less than 5 servings per week|
Written by BWS Dietetic Intern– Amanda Tobac