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Heart-healthy recipes for American Heart Month

Posted: 5:33 AM, Feb 07, 2020
Updated: 2020-02-07 05:40:50-05

GRAND RAPIDS, Mich. — February is American Heart Month and Spectrum Health is reminding people about what items you should be eating and offering a recipe that is heart-healthy.

What to eat for heart health:

  • Vegetables
  • Fruits
  • Whole grains
  • Legumes
  • Nuts and seeds

What to avoid for heart health:

  • Added sugar
  • Refined grains
  • Processed foods
  • Red meat

To take part in an upcoming cooking class, here is a list:

  • March 10 – Cooking For Heart Health
  • April 23 – Plant-Based Cooking In a Hurry
  • June 11 – Cooking for Brain Health

Visit www.SpectrumHealth.org/CulinaryMedicine [spectrumhealth.org] to register.

Recipe for Chickpea Stew

Ingredients

1 cup diced onion 1 cup diced carrot 2 teaspoons minced garlic 1 tablespoon ground cumin 1 teaspoon ground coriander 1 teaspoon chili powder ½ teaspoon ground turmeric 3 cups vegetable stock, low sodium 15 ounces canned, diced tomatoes, no salt added 15 ounces canned, chickpeas, drained and rinsed 1 cup chopped potato ¼ teaspoon salt (optional) 3 cups chopped kale ¼ cup diced fresh parsley

Directions

1. In a medium saucepan, over medium heat, add onion, carrot and 1 tablespoon of water. Sauté about 4 to 5 minutes, until onions start to soften. 2. Add garlic, cumin, coriander, chili powder and turmeric. Sauté for an additional minute. 3. Stir in the vegetable stock, tomatoes, chickpeas, potato and salt. Bring to a simmer, cover and cook for about 15 minutes, until potatoes are soft when pricked with a fork. 4. Stir in the kale and parsley