One of the eating plans recommended by the American Heart Association is the diet for lowering blood pressure, or the D.A.S.H. (Dietary Approaches to Stop Hypertension) Plan.
Naturally, it is a diet recommendation that encourages you to increase fresh fruits and vegetables and limit sweets and certain fats. In a nutshell:
Eat lots of:
Fruits
Vegetables
Whole-grain, high-fiber foods
Fat-free and low-fat or 1 percent dairy products
Beans
Skinless poultry and lean meats
Fish, especially fatty fish contain omega 3 fatty acids such as salmon, trout and herring (eat at least twice a week)
Make sure your foods are low in:
Saturated and trans fats
Sodium
Definitely limit:
Added sugars
Looking at this list, it is immediately apparent that most processed and quick grab-and-go foods are “off the table” so to speak. This generally means you are preparing meals yourself and as we all know, busy nurses have limited time.
Fresh fruit is pretty easy. Stick an apple or a banana in your bag for a quick pick-me-up instead of hitting the vending machine at work. Or take a low-fat yogurt with you for a snack.
However, when it comes to preparing an entire meal, the crockpot is your new best friend.
Many crockpot recipes can be quickly prepped and dinner can be cooking while you’re at work.
The American Heart Association has published, “American Heart Association Healthy Slow Cooker Cookbook.” You can purchase the cookbook online, but the AHA also shared some sample recipes on their website and we’re going to share one with you.
This hearty Chicken Tortilla Soup mixes spice and crunch for a tasty way to warm yourself on a cold February evening. Dare we say, it’s good for you “heart and soul.”
Ingredients:
1 lb. boneless, skinless chicken breasts, all visible fat discarded, cut into 1/2-inch cubes
2 cups frozen whole-kernel corn, thawed
2 cups fat-free, no-salt-added chicken broth
1 14.5 oz. canned, no-salt-added, diced tomatoes, undrained
1/4 cup finely chopped onion
1 tsp. sugar
1 tsp. ancho powder
2 medium garlic cloves, minced
1/4 tsp. salt
2 6-inch corn tortillas cut into 1/4-inch-wide strips (cook’s tip: use a pizza slicer to make this easier!)
1 6-inch corn tortilla, torn into pieces
2 to 4 Tbsp. snipped, fresh cilantro
1/4 cup finely chopped avocado
1/4 medium red bell pepper, cut into matchstick-size strips
Directions
In a 3- to 4 1/2-quart round or oval slow cooker, stir together the chicken, corn, broth, tomatoes with liquid, onion, sugar, ancho powder, garlic, and salt. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours.
Meanwhile, preheat the oven to 350°F.
Arrange the tortilla strips in a single layer on a baking sheet. Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet to a cooling rack. Let the strips stand for about 15 minutes, or until cool. Transfer to an airtight container and set aside.
When the soup is ready, transfer 1 cup to a food processor or blender. Stir in the tortilla pieces. Let the mixture stand for 1 minute so the tortilla pieces soften. Process until smooth. Stir the mixture into the soup. Stir in the cilantro.
Ladle the soup into bowls. Sprinkle with the avocado, bell pepper, and reserved baked tortilla strips.
Serving size 1 1/2 cups
Additional Tips:
Adding the processed soup and tortilla mixture to the rest of the soup gives the finished product more body and distributes the tortilla flavor.
