Brownies, bites and bowls you’ll love

The Parkview Heart Institute dietitians have something sweet, a grab-and-go breakfast option and a hearty dinner that pack heart-healthy benefits. So, dig in!

Superfood Brownies

Bars

1 cup packed pitted Medjool dates
¼ cup raw walnuts
¼ cup raw pecan halves
½ cup shelled pistachios, divided
1 tablespoon chia seeds
3 tablespoons unsweetened cacao powder
1 tablespoon avocado oil or extra virgin olive oil
1 teaspoon vanilla extract
¼ teaspoon sea salt
1 tablespoon warm water, if necessary
¼ cup (30g) dried cranberries (or dried cherries or goji berries)

Topping

2 ounces dark chocolate bar (vegan, if desired)

Garnish

1 tablespoon shelled chopped pistachios
1 tablespoon dried cranberries, cherries or goji berries
1 tablespoon chopped pecans

1. Add dates, walnuts, pecans and ¼ cup of pistachios to the bowl of a food processor. Process until chunky. 
2. Next, add chia seeds, cacao powder and vanilla extract. Process again until mixture is chunky and slightly clumping. If mixture is dry, add 1-2 tablespoons of warm water.
3. Next, add in remaining ¼ cup pistachios and dried cranberries and pulse a few times until pistachios are slightly chunky.
4. Add mixture to an 8x8-inch pan lined with parchment paper, pressing evenly toward the sides of the pan.
5. Add dark chocolate to a small saucepan and place over low heat until melted. You can also microwave in 30 second increments, stirring in between until chocolate is fully melted and smooth. 
6. Pour over the bars, tilting the pan so that the chocolate covers the bars evenly. Garnish the bars with chopped pistachios, dried cranberries and chopped pecans. Place bars in the freezer for 20-45 minutes to harden.
7. Once ready to serve, cut into 16 squares. Store safely covered in the freezer for up to one month. Enjoy!

 

Nutrition facts

[Serving: 1 bar; Calories: 171; Carbohydrates: 14g; Protein: 4g; Fat: 12g; Saturated fat: 1g; Monounsaturated fat: 5g; Polyunsaturated fat: 3g; Fiber: 3g; Sugar: 8g]

 

Egg White Bites

Cooking spray
16 ounces egg whites
½ cup 1% cottage cheese
¼ cup roasted red pepper finely diced
¼ cup spinach finely chopped
½ cup shredded Swiss cheese
Pepper, to taste

1. Preheat the oven to 350°  F. Place a silicone 12-cup muffin tray on a baking sheet and coat with non-stick spray.
2. In a blender add the egg whites, cottage cheese and blend until smooth and bubbly, about 30 seconds.
3. Divide the pepper and spinach into each of the muffin cups. Divide the egg white mixture on top, filling them two-thirds of the way, top with Swiss cheese and season with black pepper.
4. Place the baking sheet in the middle rack of the oven.
5. Bake until the top of the egg whites are firm to the touch, 30-35 minutes. Allow to cool for 5 minutes before removing from the pan.

Notes

Storage: Store egg bites in an airtight container in the refrigerator for up to 5 days. When you're ready to enjoy them again, reheat them in the microwave for 15 seconds or until warmed through. 

To freeze: You can also freeze individually wrapped egg white bites, in a freezer-safe container for up to 3 months. Thaw overnight or in the microwave.

Nutrition facts

[Serving size: 2 egg bites; Calories: 96; Carbohydrates: 3g; Protein: 15g; Fat: 1g; Saturated Fat: 1g; Polyunsaturated fat: 0g; Monounsaturated fat: 0g; Cholesterol: 6mg; Sodium: 331mg; Potassium: 216mg; Fiber: 0g; Sugar: 3g]

 

Sweet and Spicy Turkey Meatball Bowls

Meatballs

1 pound 99% lean ground turkey
¼ cup whole wheat panko crumbs
1 large egg
1 tablespoon ginger, minced or substitute ginger paste
2 cloves garlic, minced
¼ cup chopped fresh cilantro
3 scallions, chopped
1 tablespoon coconut aminos

Sweet and Spicy Ginger Sesame Sauce

¼ cup coconut aminos
1/2 cup water
2 teaspoons sesame oil
1 tablespoon sesame seeds
1 tablespoon red chili paste
1 tablespoon fresh grated ginger or substitute ginger paste
3 cloves garlic, minced
2 tablespoons brown sugar
1 teaspoon cornstarch

Additional ingredients

1 teaspoon sesame oil
3-4 cups broccoli florets
Brown rice, quinoa or cauliflower rice
Scallions
Cilantro
Peanuts

1. Preheat oven to 500° F.
2. In large bowl, combine the ground turkey, panko, egg, scallions, garlic, ginger, cilantro and coconut aminos. Gently mix until combined well. Shape meatball in golf ball size and transfer to a baking sheet. Bake until cooked through and browned, about 15 to 18 minutes.
3. While meatballs are cooking, in a medium bowl, whisk together coconut aminos, water, sesame oil, sesame seeds, red chili paste, ginger, garlic, brown sugar and cornstarch.
4. Add 1 teaspoon of sesame oil to Wok or skillet.  Add broccoli, cook, stirring frequently, for 6-8 minutes or until broccoli is slightly tender but still has a bite.
5. Add meatballs to the pan with the broccoli and pour the sauce over, simmer on low until the sauce thickens slightly, about 2-5 minutes.
6. Serve over brown rice, quinoa or cauliflower rice. Top with scallions, cilantro and chopped peanuts if desired.

Nutrition facts

[Per serving: Calories: 345; Carbohydrates: 23g; Protein: 28.1g; Fat: 11g; Saturated fat: 3g; Polyunsaturated fat: 4g; Monounsaturated fat: 5g; Sodium: 568mg; Potassium: 527mg; Fiber: 4g; Sugar: 13g]