Whether you’re enjoying a picnic in the park or celebrating the Fourth of July, these recipes make it easy to enjoy the flavors of summer while supporting your heart health.
Chili Lime Corn
Nutritional Benefits: Chili lime corn combines fiber-rich sweet corn with antioxidant-rich chili powder, heart-healthy olive oil and fresh lime. Together, these ingredients may support healthy cholesterol levels, promote healthy digestion and provide a good source of vitamin C.
Ingredients:
- 4 ears of fresh sweet corn, shucked and kernels cut off (or 4 cups of frozen corn, thawed)
- 1 tbsp. extra-virgin olive oil
- 1 clove garlic, minced
- 1 tsp. chili powder
- 1/2 tsp. smoked paprika
- 2 tbsp. lime juice
- Zest of 1/2 a lime
- 1/4 cup fresh cilantro, finely chopped
- Pinch of cayenne pepper (optional, for heat)
- Sea salt, to taste (keep it light to protect your heart)
Instructions:
- Heat the olive oil in a large skillet over medium-high heat.
- Add the corn and sauté for 5–7 minutes, or until it begins to lightly char and caramelize.
- Stir in the minced garlic, chili powder, smoked paprika and cayenne pepper (if using).
- Cook for 1 more minute until fragrant.
- Remove the skillet from the heat. Toss in the lime juice, lime zest and chopped cilantro. Mix well.
Heart-Healthy Spinach Dip
Nutritional Benefits: This spinach dip is packed with protein, antioxidants and nutrients that support heart health. Spinach provides potassium and folate to help maintain healthy blood pressure, while Greek yogurt offers protein and calcium with less saturated fat than traditional dips.
Ingredients:
- 14 oz. of non-fat plain Greek yogurt
- 10 oz. frozen spinach (thawed & squeezed dry)
- ½ cup chopped red bell pepper
- ½ cup chopped green onion
- ½ cup fat-free sour cream
- 1 tsp. dry dill
- 1 tsp. garlic powder
- Ground pepper to taste
Instructions:
Combine all ingredients in a bowl and mix well. Serve with carrot chips, sweet potato chips or low-sodium tortilla chips.
Heart-Healthy Baked Beans
Nutritional Benefits: Great northern beans are an excellent source of plant-based protein and fiber, which may help support healthy cholesterol levels and keep you feeling full longer. Combined with tomatoes, garlic and bell peppers, this dish also provides antioxidants, potassium and other nutrients that support heart health.
Ingredients:
- 16 ounces of great northern beans
- ¼ cup diced onion
- ¼ cup diced green bell pepper
- 28-ounce can of no salt-added tomato sauce
- 2 tsp. garlic, minced
- 1 cup water or vegetable stock
- 1 tsp. low-sodium soy sauce
- 1 tbsp. low-sodium mustard
- 2 tbsp. apple cider vinegar
- 1 tbsp. cumin
- ½ tbsp. no salt-added chili powder
Instructions:
- Spray a large stock pot with cooking spray. Sauté the onions, bell pepper and garlic until softened, about 5 minutes.
- Add the rest of the ingredients and bring to a boil.
- Reduce heat to a simmer, cover and let cook for about 1 hour. Stir occasionally and add stock if necessary.
Watermelon Star Sparklers
Nutritional Benefits: Watermelon provides hydration and lycopene, an antioxidant that may support heart health, while blueberries offer antioxidants that help reduce inflammation. Yogurt adds protein and calcium, making this a refreshing and nutritious summer treat.
Ingredients:
- 3-4 round slices of seedless watermelon
- 50 fresh blueberries (5 per skewer)
- A star-shaped cookie cutter (about 3 inches wide)
- 10 (6-inch) wooden skewers (or as many as you’d like to make)
Instructions:
- Use a sharp knife to cut the watermelon width-wise into rounds or slices. (You’ll only need 3-4 rounds to make watermelon fruit sparklers.) You ideally want the thickness of the slices to match the depth of your cookie cutter. (For example, if the cookie cutter is 1″ deep, slice the watermelon 1″ thick.)
- Cut out 10 watermelon stars (1 star per sparkler) using the cookie cutter. Tip: It’s easiest to cut the star shapes by using a plate or cutting board to press down on the cookie cutter rather than using your hands. Place the cookie cutter on top of the slice of watermelon, then place the cutting board on top.
- Slide at least 4-5 blueberries onto the pointed end of each wooden skewer, leaving about 1″ empty at the top. Then, add the watermelon stars on top. Repeat until all the skewers are assembled.
Enjoy right away or cover and chill until you’re ready to serve!
—–
At Arkansas Heart, we believe that food should not only be delicious but also provide the nutrients your body needs to support overall health and well-being.
Hungry for more? Head to our blog to find more heart-healthy recipes for every meal plan, occasion and season.