February is American Heart Month! It is also commonly thought of as the month for love. What better way to show that love than by taking care of your heart with these heart-healthy foods.
Walnuts
Bananas
Raspberries
Salmon
Olive Oil
Chickpeas/Garbanzo Beans/Hummus
Oatmeal
Greens
Dark Chocolate (at least 70% cocoa)
Red Wine or Red Grapes
- 2 cups walnut halves
- 1/3 cup real maple syrup
1.) Preheat a skillet of medium high heat.
2.) Add walnuts and maple syrup.
3.) Cook and stir frequently for about 3 minutes or until nuts are glazed.
Nutrition Facts
Serves 8
Amount Per ¼ Cup Serving
Calories 197.4
Total Fat 16.7 g
Saturated Fat 1.5 g
Polyunsaturated Fat 11.8 g
Monounsaturated Fat 2.2 g
Cholesterol 0.0 mg
Sodium 1.7 mg
Potassium137.0 mg
Total Carbohydrate 12.2 g
Dietary Fiber 1.7 g
Sugars 8.4 g
Protein 3.8 g
Vitamin A 0.2 %
Vitamin B-12 0.0 %
Vitamin B-6 6.7 %
Vitamin C 0.5 %
Vitamin D 0.0 %
Vitamin E 3.6 %
Calcium 3.3 %
Copper 20.3 %
Folate 6.1 %
Iron 4.9 %
Magnesium 10.3 %
Manganese 64.3 %
Niacin 2.5 %
Pantothenic Acid 1.5 %
Phosphorus 8.7 %
Riboflavin 2.3 %
Selenium 1.8 %
Thiamin 5.7 %
Zinc 8.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Dark Chocolate Covered Banana Bites
- 1 bar (3 ounces) dark chocolate (at least 70% cocoa)
- 2 bananas, ripe but firm
1.) Peel and slice the bananas into ¼ in thick slices.
2.) Place the slices on a piece of parchment paper, and freeze them until they are firm (about 25 min).
3.) Melt the chocolate gently in a glass bowl set in a pan of water.
4.) Using a toothpick, dip the bananas into the chocolate and place them back onto the parchment paper.
5.) Freeze the chocolate dipped bananas until the chocolate is set.
6.) Transfer them to a container with a lid and keep them frozen until ready to devour!
Nutrition Facts
Serves 3
Amount Per ½ banana
Calories 159.8
Total Fat 9.2 g
Saturated Fat 5.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.8 mg
Potassium 211.2 mg
Total Carbohydrate 22.5 g
Dietary Fiber 3.7 g
Sugars 12.5 g
Protein 0.6 g
Vitamin A 0.9 %
Vitamin B-12 0.0 %
Vitamin B-6 17.1 %
Vitamin C 9.0 %
Vitamin D 0.0 %
Vitamin E 0.8 %
Calcium 0.4 %
Copper 3.1 %
Folate 2.8 %
Iron 8.8 %
Magnesium 4.3 %
Manganese 4.5 %
Niacin 1.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Chocolate Bean Brownie Squares
- 1-1/2 cup dark chocolate chips
- 2 cups cooked or canned chickpeas (garbanzo beans), drained and rinsed
- 4 eggs
- ¾ or cup real maple syrup
- ½ teaspoon baking powder
- 1 teaspoon vanilla extract
- Fresh raspberries for garnish (optional)
1.) Preheat oven to 350 degrees.
2.) Grease a baking dish.
3.) Melt the chocolate chips.
4.) In high-speed blender or food processor, combine beans and egg until smooth. Add maple syrup, baking powder, vanilla extract, and melted chocolate. Process until smooth and uniform.
5.) Pour batter into greased baking pan. Bake for 35 minutes or until toothpick comes out dry. Allow cooling for 30 minutes. Then cut into 12 squares. Top with raspberries and another drizzle of chocolate if desired.
Nutrition Facts
12 Servings
Amount Per Brownie
Calories 262.7
Total Fat 11.1 g
Saturated Fat 6.6 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.7 g
Cholesterol 62.0 mg
Sodium 174.9 mg
Potassium 92.4 mg
Total Carbohydrate 40.5 g
Dietary Fiber 3.8 g
Sugars 27.4 g
Protein 4.1 g
Vitamin A 2.2 %
Vitamin B-12 2.7 %
Vitamin B-6 10.8 %
Vitamin C 2.5 %
Vitamin D 3.3 %
Vitamin E 0.0 %
Calcium 4.6 %
Copper 3.5 %
Folate 8.7 %
Iron 6.5 %
Magnesium 2.9 %
Manganese 12.1 %
Niacin 0.3 %
Pantothenic Acid 1.2 %
Phosphorus 7.4 %
Riboflavin 4.1 %
Selenium 1.6 %
Thiamin 0.8 %
Zinc 4.2 %
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Peanut Butter PrOATein Hearts
1.) Mix peanut butter with honey and stir until completely combined. 2.) Stir in oats, protein powder and chia seeds until mixed. 3.) Flatten mixture into cookie sheet at the same height as the miniature/bite sized heart shaped cookie cutter. 4.) Use the cookie cutter to cut our your protein hearts.
35 Servings
Amount Per Protein Heart
Calories 92.8
Total Fat 4.3 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 1.8 mg
Sodium 36.4 mg
Potassium 8.0 mg
Total Carbohydrate 11.6 g
Dietary Fiber 1.3 g
Sugars 6.9 g
Protein 3.0 g
Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 0.1 %
Vitamin C 0.2 %
Vitamin D 0.0 %
Vitamin E 2.3 %
Calcium 4.1 %
Copper 0.1 %
Folate 0.0 %
Iron 2.7 %
Magnesium 0.6 %
Manganese 0.3 %
Niacin 4.6 %
Pantothenic Acid 0.0 %
Phosphorus 3.6 %
Riboflavin 0.2 %
Selenium 0.1 %
Thiamin 0.0 %
Zinc 0.1 %
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
