Feb 23, 2017

Live Well Tips for a Healthy Heart

• Stock your pantry with low-sodium broths for soup recipes
• Choose salt-free seasonings and herbs for flavoring meat/fish/poultry and vegetables
• Buy no-salt-added canned and frozen vegetables or rinse canned vegetables to help lower the salt content
• Choose whole-grains that are minimally processed and flavor them yourself with herbs, spices, & salt-free seasonings
• Gradually cut back on your salt intake and your taste buds will adjust over time
• Fill up on fruits and vegetables, especially fresh ones – they are naturally lower in salt and help you fill up for very few calories
• Choose low-fat dairy products that are lower in sodium – you should compare product labels to find the best one
• Aim for less than 2400mg of sodium or salt per day
• Maintaining or reaching a healthy body weight can help you lower your blood pressure
• Increase your exercise to at least 30 minutes/day on most days of the week
• Adopt a Mediterranean style eating pattern, which has been shown to help lower blood pressure
• Reduce your alcohol intake to no more than 1 drink per day for women and 2 for men

Shrimp Jambalaya

Prep/Cook Time: 1 hour           Number of Servings: about 4

Ingredients:

• 1 tablespoon olive oil
• 4 cloves garlic, minced
• 1 large yellow onion, diced
• 4 ribs celery, diced
• 1 large green bell pepper, seeds & stem removed, diced
• 1-15oz can no salt added diced tomatoes
• 1-15oz can fire roasted tomatoes
• 4 bay leaves
• 2 teaspoons creole or Cajun seasoning (low sodium if available)
• 4 cups water
• 1 cup brown rice, rinsed
• Black pepper to taste
• 1 lb raw shrimp, peeled and deveined

Directions:

1. In a large skillet over medium-high, heat the olive oil and add the minced garlic and cook for 1-2 minutes. 
2. Add the onion to the skillet and cook until it begins to soften then add the celery and green peppers to the skillet and continue to cook for another 3-5 minutes, stirring often.
3. Next add the canned tomatoes, bay leaves, creole (or Cajun) seasoning, water, brown rice, and black pepper to the skillet.  Stir to combine and place the lid on the skillet and bring to a simmer.
4. Cook for about 45 minutes, stirring often. 
5. Add the shrimp and cook for about 6-8 minutes until they are pink in color and cooked all the way through, remove the bay leaves, and serve.

Nutrition Facts (per serving):

Calories:  243       Protein:  26.6gm    Total Carbohydrates: 22gm    Fiber: 3.3gm   

Total Fat: 5.2gm    Cholesterol: 220mg    Sodium:  490mg

Melanie Kluzek, Registered Dietitian for County Market

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