Oatmeal, Anyone?

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Did you know that heart disease is the number cause of death for both men and women in the United States?

One ways to combat the disease is choosing to eat a heart healthy diet that significantly reduces your risk of heart disease while at the same time maintaining a healthy heart.

Increasing key nutrients such as Omega-3 fatty acids, soluble fiber and potassium, key nutritional elements that are know to control elevated cholesterol levels and high blood pressure is the first thing you can do, because they can do the body good.

Try incorporating them into your daily diets by trying one of these sweet or savory oatmeal stir-in combinations below. Combine cooked old fashioned oats or overnight oats that have been prepared using a one to one ration of raw oats and your choice of milk or any other dairy substitute like almond milk or coconut milk. And let us know which one is your favorite. We would love to hear from you!

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Combine cooked old-fashioned oats or overnight oats that have been prepared using a one-to-one ratio of raw oats and your choice of milk or any other dairy substitute like almond or coconut milk.

apple slices

Apple Slices

raisains

Raisins

cinnamon

Cinnamon

walnuts

Walnuts

mozza

Mozzarella Cheese

BasilPesto

Basil Pesto

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Roasted Cherry Tomatoes

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Kale

avocado slices2

Avocado

fried egg

Fried Egg

hot sauce

Hot Sauce

banana slices

Banana Slices

peanut butter

Peanut Butter

hempseeds

Hemp Seeds

bosc

Pears

greek you

Greek Yogurt

pistachios

Pistachios

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Ginger

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Braised Chicken with Tuscan Kale and Andouille Sausage

chicken and kale.jpgA traditional Italian dish of braised chicken nestled in a bed of earthy kale and sweet red peppers makes a perfect combination with the spiciness of Louisiana Creole andouille sausage, giving you a one-skillet meal packed with lots of flavor!

Serves 6

Ingredients:

For the Chicken:
6 chicken thighs on the bone with skin, about 2 pounds total
1/4 teaspoon salt
Freshly black ground pepper, to taste
3 tablespoons olive oil, plus more for the bread
1 large sweet onion, quartered, thinly sliced
1 large red bell pepper, cored, seeded, diced
7 ounces fully cooked andouille sausage, sliced
3 cloves garlic, crushed
6 cups (10 ounces) roughly chopped Tuscan kale*
½ cup dry white wine or chicken broth

For the Crostini:
6 thick slices French or Italian bread
3 tablespoons crumbled feta
Fresh chopped parsley leaves, for garnish

Directions:
Season chicken generously on all sides with salt and pepper. Heat oil in large (14-inch) nonstick skillet over medium-high heat. Add chicken, skin side down, in single, uncrowded layer. (Use two pans if necessary.) Cook until nicely browned and skin is crisped, about 12 minutes. (Turn on the exhaust fan and use a splatter guard to keep mess to a minimum.) Flip chicken; brown the other side, about 5 minutes. Transfer to a plate skin side up so it stays crispy.

Spoon off and discard all but 2 tablespoons of the fat in the skillet. Add onion and red pepper. Cook, stir occasionally, over medium heat until onion is nicely golden, about 8 minutes. Add sliced sausage and garlic; cook, 1 minute. Stir in kale. Cook, stirring, until wilted, about 3 minutes. Stir in wine to mix well. Nestle the chicken, crispy skin side up, into the kale mixture leaving the skin uncovered. Cook, uncovered, on low until chicken juices run clear, about 10 minutes.

Meanwhile, heat broiler. Brush bread slices on both sides with olive oil. Broil bread, 4 inches from heat source until golden, about 1 minute. Flip; top with a little feta cheese. Broil the second side until golden, about 30 seconds.

Sprinkle chicken with parsley leaves. Serve chicken with the bread for mopping up all the pan juices.

*Cook’s Note:
Polish sausage can be substituted for the andouille for a milder dish. Cleaned and cut Tuscan kale, also known as black or lacinato kale, is sold in 10-ounce bags at some grocers. If Tuscan kale is not available in your local area, you can substitute 2 small bunches (about 1 pound total) kale, then trim off tough stems before cutting into 2-inch pieces.

All photographs and content are copyright protected. Please do not use these photos without prior written permission. If you wish to republish this photograph and all other contents, then we kindly ask that you link back to this site. We are eternally grateful and we appreciate your support of this blog.

Thank you so much!

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Caldo Verde

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Caldo verde is  Portuguese for “green broth” and it is also the name of a popular soup in Portuguese cuisine.

regiao_do_minhoCaldo verde originated from the Minho Province in northern Portugal. Today, it is a traditional national favorite that has spread across the nation and abroad, especially to places where a largef811abec93b161685b6126e87c91f216 community of Portuguese immigrants have settled such as Brazil, Massachusetts, New Jersey, and Rhode Island. References to the soup appear in several novels by Camilo Castelo Branco ( 1825-1890).

In Portugal, caldo verde is typically consumed during Portuguese celebrations, such as weddings, birthdays, and other popular celebrations such as  the St. John festival, in Braga or Porto. It is sometimes consumed before a main course meal or as a late supper.

The dark green cabbage traditionally used in this Portuguese  soup is not widely available beyond Portugal’s borders. Modern recipes have adapted for the soup to be made with tender kale, potatoes, and chouriço  or linguiça sausages. But given your geographical location and the availability of fresh produce,  collard greens can  be substituted for the kale. Other basic ingredients also include olive, salt and  garlic or onion may be added. In terms of serving, the soup is usually accompanied by  a crusty Portuguese broa de milho  for dipping and sopping up the delicious juices in your bowl.

Broa is a type of cornbread traditionally made in Portugal and Galicia. In Brazil,  it isbroa traditionally seasoned with fennel. Unlike the cornbread typical of the southern United States, broa is made from a mixture of cornmeal and wheat or rye flour, and is leavened with yeast rather than baking powder or baking soda. The name Broa comes from the Gothic word ‘brauth’ that means bread. This yeast bread has the rustic flavor and texture that suitably accompanies soups, especially caldo verde.

And one more thing, don’t forget the final flourish of olive oil. It will perfume the soup, making a perfectly delicious soup to serve on a  cold winter’s day.

Serves 6

Ingredients:
1/2  pound chorizo, linguiça or kielbasa sausages
3/4 pounds kale or collard greens
1/4 cup olive oil
2 large yellow onions, chopped
3 or 4  Yukon Gold potatoes, peeled and thinly sliced
3 or 4 garlic cloves, finely minced
6 to 7 cups water or chicken stock
Salt, to taste
Freshly ground pepper, to taste
Extra-virgin olive oil, for serving

Directions:
Bring a saucepan three-fourths full of water to a boil over high heat. Prick the sausages with a fork and add to the boiling water. Boil for about 5 minutes. Using tongs, transfer the sausages to a cutting board and, when cool enough to handle, slice them.  Note: You may discard the sausage-flavored water or reserve it for making the soup.

Rinse and drain the greens, then remove any tough stems. Working in batches, stack the leaves, roll up the stack like a cigar, and cut crosswise into very, very thin strips. Set aside.

In a large soup pot over medium heat, warm the olive oil. Add the onions and sauté, stirring occasionally, until tender and translucent, about 10 minutes. Increase the heat to medium-high, add the potatoes and garlic and sauté, stirring often, until slightly softened, about 5 minutes. Add the water and salt, reduce the heat to low, cover and simmer until the potatoes are very soft, about 20 minutes.

Scoop out about 2 cups of the potatoes and mash well with a potato masher or fork. Return them to the pan, add the sliced sausages and simmer until the sausages are cooked through, about 5 minutes more. Add the greens, stir well and simmer, uncovered, stirring occasionally, for 3 to 5 minutes. Do not overcook; the greens should be bright green and slightly crunchy. Season with salt and pepper, to taste.

To serve, ladle the soup into warmed bowls and drizzle each serving evenly with extra-virgin olive oil.

All photographs and content are copyright protected. Please do not use these photos without prior written permission. If you wish to republish this photograph and all other contents, then we kindly ask that you link back to this site. We are eternally grateful and we appreciate your support of this blog.

Thank you so much!

TODAY.com Parenting Team FC Contributor

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Zuppa Toscana

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I love the Olive Garden’s Zuppa Toscana.

I loved it so much I decided only recently to make it home. This creamy concoction has Italian sausage, hearty potatoes and just a hint of heat with the crushed red pepper flakes. The ingredients are a perfect combination if there ever was one, not to mention the velvety-rich broth that warms us from the inside out. The ingredients list is budget-friendly and, while it tastes indulgent, there is also a hefty amount of leafy greens, making this soup one of the healthiest dishes out there.

 

 

Serves 4 to 6

Ingredients:
1 pound sweet Italian sausage
1 1/4 teaspoons crushed red pepper flakes
3 Yukon Gold potatoes, sliced into wedges then halved
2 cloves garlic, minced
1 large white onion, finely chopped
5 cups chicken broth
2 cups kale or Swiss chard or baby spinach, rinsed, tough stems removed, roughly chopped
1 cup heavy cream
Kosher salt, to taste
Ground black pepper, to taste
Grated Parmesan cheese, for garnish (optional)

Directions:
Cook the Italian sausage and red pepper flakes in a Dutch oven over medium-high heat until crumbly, browned, and no longer pink, 10 to 15 minutes. Remove an drain on paper towels and set aside.

Leaving a few tablespoons of drippings with the sausage in the bottom of the Dutch oven, stir in the onions and garlic; cook until onions are soft and translucent, about 5 minutes. Pour the chicken broth into the Dutch oven over the onion mixture; bring to a boil over high heat. Add the potatoes, and boil until fork tender, about 20 minutes. Reduce the heat to medium and stir in the heavy cream and the cooked sausage; heat through. Mix the kale into the soup just before serving. Ladle into bowls and garnish with grated Parmesan cheese.

TODAY.com Parenting Team FC Contributor