Less salt and saturated fat doesn’t mean less flavor, and these dinners are proof of that!
Reviewed by Dietitian Victoria Seaver, MS, RD
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Carne asadas, or barbecue, are a staple in Mexican households, especially in the summer. Whenever I come home, my father always prepares steaks, ribs and vegetables. I’m firing up my grill this week to whip up dinners filled with delicious summer flavors and packed with heart-healthy foods, too.
Your meal plan
You don’t have to have high blood pressure or cardiovascular disease to benefit from these heart-healthy dinners. They are nutritious recipes for anyone looking to take care of their heart and the rest of their body in a delicious way. These healthy meals contain high-fiber vegetables and whole grains, as well as heart-healthy fats and lean protein. Plus, they’re low in sodium and saturated fat, two nutrients people with heart issues need to be aware of in order to fit within our heart-healthy nutritional parameters. Less salt and saturated fat doesn’t mean less flavor, and these dinners are proof of that!
Taking care of your heart doesn’t mean skipping the foods you enjoy, and for me, that’s red meat. While red meat is higher in saturated fat than other animal proteins, some cuts, like sirloin steak, are leaner options, meaning they’re naturally lower in saturated fat. Plus, you can always trim off the extra fat before cooking, or ask your butcher to do that step for you, to cut down on saturated fat even more. Needless to say, I can’t wait to make Friday’s grilled beef and veggie skewers. While the recipe states that letting the meat marinate for 2 hours is enough, I plan to do it the night before to infuse the kebabs with lots of flavor thanks to the spices, vinegar, and mustard. I’ll serve the kebabs with a quinoa avocado salad to round out the meal with more satisfying fiber and healthy fats.
Sunday: Grilled chicken with cucumber and radish salsa with a side of wholemeal baguette
Monday: Basil pesto pasta with grilled vegetables
Tuesday: Grilled salmon with sweet peppers served with grilled corn on the cob
Wednesday: Spiced Grilled Chicken with Cauliflower Tabbouleh “Rice”.
Thursday: Grilled Blackened Shrimp Tacos with an easy grilled zucchini side dish
Friday: Grilled beef and vegetable skewers paired with quinoa and avocado salad
Printable shopping list
Something to sip
On Friday night, to go with the delicious grilled beef and vegetable skewers, I’m making this Fresh Strawberry Margarita with Mexican Tequila I brought from home. Contrary to popular belief, margaritas aren’t the most popular drink in Mexico. In fact, most Mexicans drink tequila straight, paired with a cold beer, or as a Paloma, which is a tequila-based cocktail made with grapefruit soda and sparkling water, served in a tall glass with rock salt on the rim. But since strawberries are so delicious right now, this refreshing margarita is calling my name this week!
Get the recipe: Fresh Strawberry Margarita
What inspires me this week
Regular exercise is known to be good for overall health, including mental health. However, there is always controversial information about what type of exercise is best for you, especially when you have a condition like diabetes. Combining heart-rate-boosting cardio and strength training may be the way forward, according to a new study. Research published in The American Journal of Medicine found that this combination, especially when done in the afternoon or evening after a meal, is the best approach to help balance blood sugar levels. While the study focused on people with type 2 diabetes, the finding benefits everyone.
Find out more: The best way to exercise if you have type 2 diabetes, according to science
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