At The Bristal communities, we prioritize heart health by offering nutritious dining options, wellness programs, and education resources that support a healthy lifestyle. Throughout February, in honor of American Heart month, we're sharing this series to inspire heart-healthy choices.
The articles will feature heart-healthy recipes and practical nutrition tips to inspire wholesome, delicious meals. See our third article below with inspiration for smart snacking, including recipes for heart-healthy bars and bites. Check back later in the month for more!
February for Heart Health: Bars and Bites
This week, we're highlighting the benefits of walnuts, cranberries, oats and other nutrient-rich ingredients, along with four delicious recipes to keep your heart - and your taste buds - happy.
Walnut Cherry Bars
Heart-Healthy Benefits
Omega-3 Fatty Acids: Walnuts are known for reducing inflammation and improving heart health due to their high concentration of omega-3 fatty acids. Walnuts also contain antioxidants like polyphenols and vitamin E, which protect the heart and potentially help lower LDL (bad) cholesterol levels.
Soluble Fiber: Oats are high in soluble fiber, which support heart health and help to regulate blood sugar, leaving you feeling fuller longer.
Naturally Sweet: Dates and cherries serve as natural sweeteners to eliminate the need for processed sugars for flavor. Cherries and dates also are a source of potassium and fiber, other heart-healthy nutrients.
Walnut Cherry Bars Recipe
Ingredients:
- 1 cup old-fashioned oats
- 2 cups pitted medjool dates (about 24 dates)
- 1 cup walnuts, shelled
- 1 cup unsweetened, dried cherries
- 4 tablespoons unsweetened cocoa powder
Directions
- Combine ingredients in a large food processer for 1-2 minutes until mixture resembles a crumbly dough.
- Turn the mixture onto wax paper and shape evenly into a 1/2-inch thick rectangle
- Chill for at least 1 hour and cut into bars and enjoy!
- Bars do not need to be stored in refrigerator.
To save and share this recipe and its nutrition facts, please download the PDF here.
Cucumber Walnut Bites
Heart-Healthy Benefits
Antioxidants: Cucumbers contain antioxidants like cucurbitacin and lignans, which may have anti-inflammatory and antioxidation properties, associated with heart health. Walnuts also contain antioxidants called polyphenols, which protect against oxidative damage, and have anti-inflammatory properties as well.
Healthy Fats: Roasted red pepper hummus, made from chickpeas and olive oil, provides healthy fats, protein, and fiber. Olive oil is rich in monounsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease. Walnuts are rich in omega-3 fatty acids, which have also been linked to reducing inflammation.
Hydration: Cucumbers are low in calories and high in water content, making them a hydrating and nutritious addition to meals, which help you feel fuller longer.
Cucumber Walnut Bites Recipe
Ingredients
- 1 cup walnuts, divided and chopped
- 2 English Cucumbers, sliced into 3/4 inch rounds
- 1 cup roasted red pepper hummus
- 1/2 cup reduced-fat, crumbled feta cheese
- 10 cherry tomatoes, quartered
Directions
- Preheat oven to 350°F and arrange walnuts evenly on a baking sheet. Bake for 8 minutes, checking frequently, until toasted.
- In a bowl, mix 1/2 chopped walnuts into the hummus. Spoon the walnut-hummus mixture onto the cucumber slices and top with reserve tablespoons of chopped walnuts, feta cheese, and quartered tomatoes. Serve and enjoy!
To save and share this recipe and view its nutrition facts, please download the PDF here.
Whole-Wheat Cranberry Muffins
Heart-Healthy Benefits
High in Dietary Fiber: Oats, whole-wheat flour, and wheat germ are whole grains, high in dietary fiber, which can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
Flavonoids: Dried, unsweetened cranberries ar4e a good source of antioxidants like flavonoids, which can help reduce inflammation and protect against cardiovascular disease.
Healthy Fats: Canola oil and sunflower seeds are both concentrated in healthy fats, including monounsaturated and polyunsaturated fats. These fats can help improve cholesterol levels and reduce inflammation.
Whole-Wheat Cranberry Muffin Recipe
Ingredients:
- Cooking spray
- 3/4 cup quick cook oats
- 1/2 cup whole-wheat flour
- 1/2 cup all-purpose flour
- 1/2 cup packed brown sugar
- 1/4 cup toasted wheat germ
- 2 teaspoons baking powder
- 1/4 teaspoon baking soda
- 1/2 cup dried, unsweetened cranberries
- 3/4 cup pineapple juice
- 1 large egg
- 1 tablespoon canola oil
- 2 tablespoons unsalte, shelled sunflower seeds
Directions
- Preheat the oven to 400°F. Spray a 12-cup muffin pan with cooking spray and set aside.
- In a bowl, mix the oatmeal, flours, brown sugar, wheat germ, baking powder, baking soda, and cranberries. Make a well in the center of the mixture.
- Pour the pineapple juice, egg, and oil into the well, stirring until just moistened. Do not overmix; batter will be slightly lumpy.
- Spoon the batter evenly into the muffin cups. Sprinkle with sunflower seeds.
- Bake for 11 to 12 minutes, or until a wooden toothpick inserted in the center of the muffin comes out clean.
- Remove from oven and let sit for 5 minutes before serving.
To save and share this recipe and view its nutrition facts, please download the PDF here.
Berry Nut Granola Bars
Heart-Healthy Benefits
Beta-glucans: Oats contain beta-glucans, which have been associated with improved heart health and reduced inflammation. Oats are also rich in soluble fiber, which may help lower LDL (bad) cholesterol levels.
Antioxidants: Cranberries and blueberries are rich in flavonoids and anthocyanins, antioxidants which are associated with protecting against oxidative stress and inflammation. Blueberries in particular are considered a heart-healthy fruit as they've also been associated with improved blood pressure and arterial function.
Alpha-linolenic Acid (ALA): ALA is a type of omega-3 fatty acid found in flax seeds which has been associated with a reduced risk of heart disease. Flax seeds also contain lignans, which have antioxidant properties as well.
Berry Nut Granola Bars Recipe
Ingredients:
- 4 cups rolled oats
- 2 cups dried unsweetened cranberries
- 2 cups fresh blueberries
- 1 cup sliced, unsalted almonds
- 1/2 cup flax seeds
- 2/3 cup peanut butter
- 1/2 cup pure maple syrup or honey
- 4 tablespoons canola oil
Directions:
- Preheat the oven to 325°F. Line a large baking dish with parchment paper, letting it hang over the edge.
- In a food processor, blend 2 cups of oats to a flour-like consistency. Add the cranberries and process for 30 seconds to 1 minute. Transfer this mixture to a large bowl.
- Fold in the remaining oats, almonds, flax seeds, and blueberries.
- Place peanut butter, maple syrup, and oil in a small microwaveable bowl. Microwave for 30 seconds to 1 minute, until peanut butter is soft and pliable. Stir the mixture until smooth.
- Pour the peanut butter mixture over the oat mixture, stirring until thoroughly combined.
- Transfer to the baking dish. Using gloved hands, press down on the mixture to flatten it in the dish.
- Bake for 30 minutes. Transfer the baking dish to a cooling rack and let cool slightly. While cooling, press down on the mixture to help it set. Cover and refrigerate for at least 2 hours to overnight before serving.
- Remove the dish from the refrigerator. Transfer to a cutting board. Life the parchment paper and slide the granola mixture on the board. Using a serrated knife, cut into 12 squares.
- Serve immediately or transfer to an airtight container and refrigerate for up to one week.
To save and share this recipe and view its nutrition facts, please download the PDF here.
Snack Smart for a Healthy Heart
With simple, wholesome ingredients, these heart-healthy snacks offer the perfect balance of flavor and nutrition, making smart snacking easier and more satisfying than ever.
