Joy Bauer Shares Her Favorite Protein-Rich Dinners for Heart Health—Here's How to Make Them
Joy Bauer는 심장건강을 위해 좋아하는 단백질이 풍부한 저녁식사를 공유합니다. 만드는 방법은 다음과 같습니다.
영양사는 #심장건강 을 위한 권장 음식, 심장 건강을 지원하기 위해 좋아하는 저녁 식사 등을 고려합니다.
The dietitian weighs in on her recommended foods for a heart-healthy diet, her favorite dinners to support heart health and more.
CREDIT: LUCY SCHAEFFER
Joy Bauer, M.S., RDN, CDN은 심장 건강에 대한 주요 오해를 폭로하기 위해 여기에 있습니다.
영양 및 웰빙 전문가, 저자 및 Incredible Egg의 파트너는 미국 심장 협회(American Heart Association)에서 인증한 2가지 맛있는 저녁 식사 레시피를 EatingWell과 공유했습니다.
이는 포화 지방과 나트륨이 적다는 의미입니다.
그러나 그들은 여전히 맛있는 풍미로 가득 차 있으며 핵심 성분인 달걀을 강조합니다.
예, 계란은 심장 건강에 좋은 식단의 일부가 될 수 있으며 Bauer가 그 방법을 설명합니다.
계란 가격은 현재 눈에 띄게 높지만 다른 단백질 공급원, 특히 고기나 생선과 같이 일반적으로 저녁 식사 시간에 제공되는 단백질 공급원보다 저렴한 경우가 많습니다.
또한 빠르게 요리되고 어떤 식사에도 사용할 수 있으며 완전한 단백질 공급원이므로 9가지 필수 아미노산을 함유하고 있습니다.
계란의 건강이점, 계란과 프라이팬 쌀 및 콩으로 구운 계란으로 채워진 #퀴노아 고추를 만드는 방법에 대한 Bauer의 팁과 이러한 조리법의 일부를 미리 식사 준비할 수 있는 방법에 대해 자세히 알아보십시오.
Joy Bauer, M.S., RDN, CDN is here to debunk a major heart health misconception. The nutrition and wellness expert, author and partner with the Incredible Egg shared two delicious dinner recipes with EatingWell that are certified by the American Heart Association, meaning they're lower in saturated fat and sodium—two nutrients people with heart conditions need to be conscious of—but they're still packed with delicious flavor and highlight a key ingredient: eggs.
Yes, eggs can be a part of a heart-healthy diet, and Bauer is here to explain how. While egg prices are notably high right now, they're often more affordable than other protein sources, especially those typically served at dinnertime, like meat or fish. Plus, they cook quickly, can be used at any meal and they're a complete protein source, meaning they contain nine essential amino acids.
Read to learn more about the health benefits of eggs, Bauer's tips on how she makes these Stuffed Quinoa Peppers with Eggs and Skillet Rice & Bean Baked Eggs and how you can meal-prep parts of these recipes ahead of time.
Related: 조이 바우어가 이른 아침에 즐겨 먹는 아침 식사를 공유합니다. 빨리 시도해보고 싶습니다.
Joy Bauer Shares Her Go-To Breakfast for Early Mornings—and We Can't Wait to Try It
EatingWell: What are some foods that you recommend to support heart health?
Bauer: Vegetables, vegetables, vegetables. The more color, the better. I think there's a big push to eat more plant based foods at least a few times each week and try to shelve the marbled meat. This is also a great time to talk about eggs because there's this old way of thinking that people have been so fearful of egg yolks, and it's so old fashioned and antiquated at this point. The American Heart Association has actually endorsed and included eggs as part of a heart-healthy diet, so it's really nice to be able to set the story straight. People are still tossing the yolks and doing things with the whites only, which is heartbreaking.
Egg yolks are packed with most of the health-promoting nutrients. First, the yolks have choline, which is a nutrient that actually helps keep our brain sharp. It enhances cognitive function, and just one large egg has about 30% of our daily needs for choline. The second thing it has is B vitamins, and B vitamins do a slew of different tasks and roles within the body to help us function optimally. One of the main things that they do is that they're involved in energy production, and the egg yolk has quite a few B vitamins—it's not just B12. The yolk also has biotin, which helps keep our nails strong, and it also has vitamin D, lutein and zeaxanthin. So that's my hard sell to everybody to feel really good about enjoying the whole egg!
Related: What Happens to Your Body When You Eat Eggs Every Day
EatingWell: Could you talk more about the delicious dishes in front of you: the Stuffed Quinoa Peppers with Eggs and the Skillet Rice & Bean Baked Eggs?
Bauer: Both of these recipes are American Heart Association heart-checked recipes, meaning they're officially heart-healthy recipes. The [Rice & Bean Baked Eggs] is this ultimate flavorful, protein-rich entree. And it's so simple to make: I just sauteed onions with jalapenos… I love fire in my house, but if I'm serving guests I'll leave it mild. Then you just really build it, so there's black beans in here, but you can swap in edamame or white beans to add more plant-based protein and fiber. I add corn in here for the gorgeous color, and also for some fiber and antioxidants because everybody likes corn. And it's just canned corn—this is such a fuss-free recipe—and cooked long-grain or short-grain brown rice. After you have all of your layers, you make these little divots and very carefully crack your eggs in and nestle them between all of the yumminess. Then I'll just bake it off in the oven until the eggs are exactly how you want. I like it super runny, but as long as they're cooked, you can take it out whenever you want. Top it with a lime-infused nonfat Greek yogurt, or you can use sour cream. I put some lime zest in here as well. I love cooking in the skillet because it's such a pretty presentation.
Related: Can You Eat Eggs If You Have High Cholesterol?
For the second recipe, I love using peppers as a vehicle for yumminess. I made this quinoa concoction with eggplant, tomatoes and all sorts of seasonings. If you want to make this easier, you can buy quinoa that's already cooked and seasoned, and all you do is fill it in jumbo, extra-large peppers. You need large peppers for this because if the peppers are too small, when you crack the eggs on top, they're going to slide off. So extra-large peppers, lots of color, quinoa halfway through and then very carefully crack the egg over the top. And then I put in a little bit of feta because everything's better with feta. I put it in the oven until the eggs are cooked and the feta is slightly browned, and you take it out and you have a feast. If you want a little heat, you can put crushed red pepper on top. It's so good and so filling.
EatingWell: Do you have any tips for meal-prepping certain parts of these meals for families with busier days?
Bauer: Both of these recipes can come together lickety split if you cook your brown rice [and quinoa] before. A lot of people will cook rice or quinoa for the week, or you can pick it up already done, but you're always going to pay a little bit more if you get it pre-cooked. So I would say just make it at home because it's so easy, it's just about boiling it over the stove. And then the recipes come together so incredibly fast. Even with the yogurt or sour cream with the lime juice and zest, it's three ingredients that you can make in under a minute, but I made this last night and put it in the refrigerator. These are things that you can absolutely make ahead.
What you can also do, for people that really want to prep ahead, you could cook and soften your peppers beforehand, put them in the fridge, and when it's time for dinner, take out your peppers and leave them out to room temperature. Then put the eggs on, then put them in the oven and your prep just became ten minutes.
Related: Laura Prepon Says This Plant-Based Protein is Her Go-To For Quick and Easy Family Meals
건강정문 몰
Stuffed Quinoa Peppers with Eggs
CREDIT: JOY BAUER
Recipe adapted from the Incredible Egg and the American Egg Board. View the full nutrition breakdown for this recipe.
Active: 20 minutes
Total: 55 minutes
Servings: 4
Ingredients
- 1 tablespoon olive oil
- ½ medium onion, chopped
- ¾ cup eggplant, chopped
- 2 cloves garlic, minced
- 1 tablespoon tomato paste
- ½ cup fresh tomatoes, chopped
- ¾ cup cooked quinoa
- 2 tablespoons fresh parsley, chopped, divided
- 2 large red bell peppers, halved
- 4 eggs
- ¼ cup finely crumbled fat-free feta cheese
- ½ teaspoon paprika
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- Ground pepper, to taste
Directions
Step 1
Preheat the oven to 400°F. Heat oil in a large skillet set over medium heat. Cook onion, eggplant, garlic, paprika, oregano, salt and pepper for about 5 minutes or until eggplant starts to soften. Stir in tomato paste and cook for 1 minute. Stir in tomatoes; cook for about 2 minutes or until eggplant and tomatoes are tender.
Step 2
Remove from heat and stir in quinoa and half of the parsley. Spoon quinoa and vegetable mixture evenly into red pepper halves. Arrange in a greased baking dish. Cover with foil. Bake for about 20 minutes or until peppers are tender-crisp.
Step 3
Remove foil. Crack egg into each stuffed pepper and sprinkle with feta. Bake, uncovered, for 20 to 22 minutes or until peppers are tender and eggs whites are set or until desired doneness. Sprinkle with remaining parsley.
Up next: Joy Bauer's Anti-Inflammatory Sippable Soup is Perfect for Cold and Flu Season
'고혈압' 카테고리의 다른 글
| 당신은 #심장질환 에 너무 어리지 않습니다 (0) | 2023.02.01 |
|---|---|
| 심장마비가 아닌 흉통의 8가지 원인 (0) | 2023.01.24 |
| 혈전 증상: 주의해야 할 사항 및 의사 만나야 할 시기 (1) | 2022.10.29 |
| BioPerine 검은 후추 추출물이 포함된 #심황 커큐민 1600mg - 180 캡슐 - 95% 커큐미노이드, 100% 천연 #강황 뿌리 분말 보충제, 천연 소염 #관절통증완화제 포함 (0) | 2022.08.19 |
| 고혈압 (0) | 2021.07.03 |
댓글