By: Sophie Wathen

With the holiday season comes wintery weather, time spent with family, and of course, delicious home-cooked meals. For those who wish to maintain a heart-healthy diet, it might feel impossible this time of the year. However, that doesn’t need to be the case. There are plenty of heart-healthy recipes to help get you in the holiday spirit! Lisa Zoberman, Oncology Dietitian at NorthShore, shares her tips on staying heart healthy this holiday season.

“Don’t get stressed out over holiday eating! Include some of these heart-healthy recipes in your repertoire to help balance out those holiday indulgences. If you try too hard to restrict your diet, you may undereat, feel deprived, and may binge later. So, take reasonable portions of the foods you love, some healthier like fresh green salads, whole grains, and lean proteins, some may be less so, and enjoy!”

Here are some recipes that will have your heart and your family saying thank you!

Orange Glazed Turkey with Potatoes & Carrots

Servings: 6

Ingredients:

• 1.5-1.75 lb. boneless, skinless turkey breast (all visible fat discarded)
• 2 tsp. dried mixed herbs (mix a combination of any/all – rosemary, basil, parsley, tarragon, chives, thyme, sage)
• ¾ tsp. salt
• ½ tsp. black pepper
• ½ tsp. garlic powder
• 3 tsp. orange marmalade
• 1 lb. washed potatoes (can use any type of potatoes), cut into 1-inch pieces
• 1 tbsp. extra virgin olive oil
• 4 medium carrots (peeled, cut into 1-inch pieces)
• Nonstick cooking spray

Directions:

1. Preheat oven to 375 degrees.
2. Spray 9x13 inch casserole dish with cooking spray. Place turkey in the dish.
3. In a small bowl, mix dry ingredients (herbs, salt, pepper, garlic powder), Rub half of the mixture over the turkey.
4. Spread marmalade over turkey.
5. Stir potatoes, carrots, and oil into the remaining herb mixture. Place vegetables in the dish around the turkey. Bake for 1 hour.
6. Remove from oven and let sit 5-10 minutes to allow juices to redistribute.

Nutrition Facts: Calories: 257, Protein: 32g, Fiber: 3g

Olive Oil Mashed Potatoes

Servings: 8

Ingredients:

• 1 ½ lb small Yukon Gold potatoes, halved or cut into 2-inch pieces
• 6 medium garlic cloves
• ¼ cup olive oil (extra virgin preferred)
• ½ tsp. black pepper (freshly ground)
• ¼ tsp. salt
• 1 cup chopped green onions

Directions:

1. Put the potatoes, garlic, and salt in a large saucepan. Pour in enough water to cover the potatoes. Bring to a boil over high heat. Boil for 15 to 20 minutes, or until the potatoes are soft. Transfer the potatoes and garlic to a colander. Drain well. Return them to the pan.
2. Using the tines of a fork, mash the potatoes and garlic, being sure to crush each piece of potato and garlic clove.
3. Add the green onions, and pepper, stirring until well combined.
4. Nutrition Facts: Calories: 134, Protein: 2g, Fiber: 3g

Baked Apple Crisp

Servings: 6

Ingredients:

• 6 medium apples
• ¼ cup rolled oats
• ¼ cup pecan pieces (or other chopped nuts of your choice)
• 3 tbsp. currants or chopped raisins
• 2 tbsp. flaxseeds
• 2 tbsp. maple syrup or sweetener of choice
• 2 tsp. butter (or coconut oil for a vegan version), melted
• 1 ½ tsp. apple pie spice
• 1 tsp. turmeric
• ½ tsp. maple flavoring (optional)

Directions:
1. Preheat oven to 375 degrees.
2. Core the apples but leave the bottoms of the apples intact in order to hold the filling.
3. In a medium bowl, add the maple syrup and maple flavoring to the melted butter and stir.
4. Stir in all remaining ingredients.
5. Stuff the apples with the mixture.
6. Arrange the apples in an oven-safe baking dish and pour enough to just cover the bottom of the dish with water, approximately ¾ cup.
7. Bake the apples for 40-50 minutes, or until the apples are soft and the filling lightly browns.
8. Remove from oven and allow to cool slightly before serving.

Nutrition Facts: Calories: 186, Fat: 6g, Carbs: 35g, Fiber: 7g, Protein: 2g

Heart-healthy recipes can be a part of your diet year-round! Check out the American Heart Association’s recipe page to discover healthier versions of all your favorite meals. To learn how to best keep your heart healthy, make an appointment with one of our cardiologists.

These recipes are adapted from the American Heart Association and Fresh Recipe: Baked Apple Crisp.