Stanford Health Care
4 heart-healthy meal ideas: tips from Stanford Health Care
Create heart-healthy and delicious meals your entire family will enjoy with Stanford Health Care's Chef Isaac Karachepone. He'll show you how to turn 5 main ingredients (baked salmon, roasted sweet potatoes, charred broccoli & cauliflower, and spinach) into tasty dishes and walk you through each step, from prepping to plating. At the end, find out what Stanford Medicine doctors have to say about these dishes and the importance of eating well for your heart health.
On the menu:
– Baked Salmon with Honey Mustard Glaze served with Roasted Sweet Potatoes and Charred Broccoli and Cauliflower
– Frittatas served with Roasted Potatoes and Charred Broccoli and Cauliflower
– Croquets filled with flaked Salmon, Sweet Potatoes, and Charred Broccoli and Cauliflower on a bed of Sauteed Spinach and Garlic
– Spinach Salad with Salmon, Roasted Sweet Potatoes, Charred Broccoli and Cauliflower with Honey Mustard Vinaigrette
Try these and other dishes from the dietitians at Stanford Health Care to help manage or reduce your risk of heart disease.
Learn more heart-healthy tips and recipes at:
https://stanfordhealthcare.org/campaigns/heart-health.html?cid=737032|prnt|mdo&adinfo=both|vanity||
[Music] so if you're one of those many people that try to eat healthy and find that it's challenging sometimes to have the time and the effort to do meal prep and also find it kind of monotonous when it comes to a variety you're in the right spot I'm Isaac kbone and I'm a chef here at Stanford Healthcare and I'm going to show you how to take some basic ingredients and make them into components that you're going to mixx and match and create some unique delicious meals that are hot healthy but also really tasty so we're going to have about five ingredients that we are going to repeat but in different forms now to keep it hot healthy we need to reduce certain things like sodium but how we're going to make up for that is to add spices we got turmeric we've got paprika we've got pepper we're going to use garlic they're going to use herbs like Teragon and chiv to infuse those flavors so it's going to be amazing salmon is versatile it's easily available and it's tasty it has omega-3 fatty acids and it's a great source of protein so we're going to start by taking the salmon just patting it dry so it has a surface that can actually grab the seasoning I am going to season it with pepper first I want to start with a base recipe and allow you the free freom and creativity to kind of change things up and that also goes is true for the ingredients themselves for example broccoli and cauliflower not your thing but you prefer brussel sprouts well there you go you can do the same thing with brussels sprouts to go back to the salmon once I have the salmon seasoned and we've got a little bit of the oil and lemon juice mixture I've got it in a pan it's time for it to go into the oven I'm going to move on to the next ingredient and create the comp component of roasted sweet potatoes with Paprika why sweet potato again it's very versatile it's gluten-free and it's tasty and as far as nutrients you've got beta katene in there good for vision lots of minerals we're going to start with a sweet potato that we are going to peel before we dice it into 1 in cubes all right so we've got this in here I'm going to put a little paprika paprika does not have the spice but it does have a little bit of that Smoky element and I'm just going to put a little bit olive oil mix it up once we've seasoned the sweet potatoes with some paprika black pepper and oil we lay it out on a sheet tray try to get as much surface to touch uh the the the sheet tray itself and it's ready to go into the oven so the next component that we are going to prepare and demo is going to be charred broccoli and cauliflower both those ingredients are high in fiber they are rich in vitamin C and micronutrients and they're also easily available and versatile in what you can do with them here we have some broccoli you kind of want to cut the pieces to be about an inch and a half what you want are looking for is consistency in size because it'll cook even if they are pretty close in size so one of the things that we are going to add to the broccoli is garlic pepper and a little bit of oil again I'm looking to put cut surfaces down and now I'm going to do the same thing with the with the cauliflower so you got some pepper in there a little bit of garlic some oil so all I need is the [Music] turmeric so once you have the cauliflower and the broccoli seasoned and ready to go on a sheet tray going to put it in a 450° oven for about 7 to 8 minutes so the next component for our demo is of honey mustard vinegret the way that I like to do it is to do it in a mason jar and in this case I'm just using a bottle with a sealable cap for a couple of reasons one is that I'm lazy and so put everything in one container less to wash this is the way to go because you can mix it up emulsify it whenever you need it put it back in the fridge and it's good to go for 2 weeks mustard in this case Dijon mustard certainly brings the body to the dressing itself we've got honey that kind of plays off The Zing that the mustard brings you're going to get a little sweetness to it use apple cider vinegar in this case it's organic apple cider vinegar it also brings up a little point about foods and it's your preference as to what kind of ingredients you use but we absolutely here at Stanford Healthcare love the idea of local we love the idea of sustainable these are core philosophies when it comes to food service for us so to use something that's local that's seasonal that's sustainable is the way to go for us so in this case we using some organic apple cider vinegar and some olive oil now if you didn't want to use olive oil and just use a vegetable oil you could so I'm going to just put a little pepper in there and then just go to town Shake It Up you've got honey mustard coming up you just want to make sure that you mify it the good thing about mustard and honey is that they're really good emulsifying agents because of the thickness of it just like mayonnaise might do uh help make the dressing itself thicker but also hold the more liquid ingredients in there like vinegar and oil so once we get this kind of mixed in Honey is always the thing that takes a little longer to get Incorporated it's a good workout and we're going to use this in our demo in a couple of different instances one as a salad dressing but we're also going to glaze the salmon uh for the entree just to give it that little bit extra Flavor now the frittata is basically an omelet we're going to finish it in the oven if you like to get a little Browning you can always put it under the broiler for about a minute at the end of it so we're going to use the charred broccoli the cauliflower with turmeric the sweet potatoes with Paprika some garlic oil and two eggs so first let me just whisk these two eggs with a little pepper so we want to incorporate a little air into this to try to get it as fluffy and you could use a fork if you if you prefer Meanwhile we're going to start chopping some of these vegetables to make them a little bit more bite-sized so it fits in the frittata a little better and the same thing for the sweet potatoes I'm just going to sauté a little garlic before we put this in the oven you want the pan to get hot before you add the [Music] garlic I am going to add this as I turn the fire off into the pan and we're going to put this into a 400° oven for about 15 minutes the last item that I'm going to demo here is the croquet and I've got a couple of ingredients that I've listed as optional and one of them is breadcrumbs now if you want to keep it gluten-free you could just leave the breadcrumbs out it really depends on the consistency of the croquet itself if it is really wet you do want to kind of dry it out all right so to start with I am going to crack an egg I'm only going to need about half an egg for or less for a portion I am going to quickly chop all the vegetables that I have when it comes to the sweet potatoes I'm just going to put a little bit in there and what you're doing is trying to mash the sweet potato a little bit it's going to be the binding agent basically for this croquet and I am going to add the vegetables I want to add the salmon at the end so it doesn't completely flake but it's okay if it does it's still going to incorporate that flavor into every bite if you will meanwhile I'm just going to cut some chives and some Teragon and use half of it here we've added the vegetables in there we've added the herbs I need to add a little pepper I'm going to add half that egg in there before I add the salmon the major prep of these components can be done on the first day at the end of that prep you could eat the salmon entree because that would be all hot and the rest of it can be cooled and it doesn't take more than 10 minutes of prep time that is plus uh whatever cooking time is needed to mix them all together again and and have another fresh meal the usual order I think of is the first day you go with the baked salmon with charred broccoli and cauliflower the sweet potatoes with paprika and a little honey mustard glaze on the salmon on the second day you do the spinach salad with the salmon on on the third day you do the frittata and the fourth day you do the croquet but you can change that up any which way you want so you can make it rather large croquet if you prefer or you can make smaller Croquettes once I have the Croquettes made I'm just going to put them in a pan and put them into the oven so the last component or ingredient actually that is part of the Crockett's dish that does require cooking is sauteed spinach with garlic so I'm going to get a pan going in and I'm going to add a little bit garlic just want to W the spinach just a little bit not completely get all the moisture out of it we've done the demos for all these items these components that we are going to put together now and plate into four different [Music] meals all right so we just start with a little bit of sweet sweet potatoes now again these are just suggested serving going back to what we were talking about as far as preferences and allowances based on the diet you really can make this something that you absolutely love eating because that's probably the healthiest diet that you're going to stick with something that you like and there you have it the next dish that we have is the frittata is is not much to it comes out from a pan you can cut it into quarters you can cut it into halves there is some chives and taragon in that frittata so I just wanted it to be represented by the chives on top the next item that we have is the spinach salad with salmon still using the sweet potatoes that are roasted with Paprika the charred broccoli and cauliflower and the dressing is going to be the honey mustard dressing and so you have the salad over here there are a couple of optional items and I wanted to incorporate some healthy fats from nuts and I also wanted to put in some kind of dried fruit but of course the sugar makes it optional so I've got some dried Craisins I'll just put a little bit cuz I love the color difference and the texture and a little bit of walnuts now keep in mind that both these are not in the original recipe and they're optional but I wanted to give a little bit different flavor to it we're going to finish this demo with the Croquettes now I've sauteed some spinach with some garlic in there and that's going to be the palette for this dish and we are just going to put those three Croquettes on top there and that's it and so here we are we've gone through the process of talking about the ingredients and putting them together and creating components that we've mixed and matched to make these four different menu items and here's the true test we've got people to taste it we've got doctors here from Stanford Healthcare to talk all about the looks The Taste but also keeping in mind that this is a heart healthy meal so I'll start with you doctor just from the appearance what do you think about some of these do they look appetizing are they vibrant what what is your take on this they look delicious and I have to say that having the rainbow of colors really makes a huge difference both in how it looks and how it tastes and that's one of the essential components of having a healthy meal Chef Isaac I think you did a great job and I would Echo what Dr Kush said and that is that it looks appetizing and that that is really important what I'm really excited about is the fact that everything here is healthy and just because it's healthy doesn't mean that it doesn't taste good doesn't look good and also it doesn't take forever to make I think you raised a good point I mean in our busy lives it's hard to prepare a magnificent meal like this day in and day out um but you know I'm I'm excited by the possibility uh you know it's a great opportunity to highlight the role of families in our patients heart health um you know we share what we eat with the people we live with and so for our patients to adhere to a heart healthy diet it really takes the Buy in of everyone in the household and um we're indebted to the patients families for that for sure this this is something that we can prep on one day and then utilize for the next 4 days with minimum uh heating or cooking time to just make those Croquettes or make them into a cuz you've got all the prep done so that really gives you some variety to um not have a monotonous palette while while you're eating but it's really using the same healthy ingredients so I thank you if you want to start tasting it thank you thank you for an Appetit we've got through making those ingredients into components and mixing and matching to make hot healthy dishes and and I hope that what you took from this demo was uh the efficiency it doesn't have to take a lot of time to make a variety of different dishes and they all continue to be healthy for you so as much as I enjoyed it I hope you enjoyed watching it too I want to thank clinical nutrition and the doctors at Stanford healthcare for tasting obviously enjoyed it so thank you and [Music] goodbye
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If you dont want to use bread crumbs you can use a kittle Almond flour😊
wonderful
Is it safe to eat salmon 4 days in a row?
Looks delicious. And so nice to watch a heart heathy video that is not a soulless A I video. This fella should have his own show.
I will definitely be making the Honey mustard dressing. The food looks delish!
Aside from having multiple serious heart conditions which oblige me to eat heart-healthy, I also have diabetes type 2. This chef uses sweet potatoes in his “heart healthy” dish, but can I use them also, thinking of diabetes? (eating potatoes AND carrots cause spikes in my sugar level) In case not, what could be a healthy alternative to sweet potatoes?
These are great tips!!!!!! Thank you so much 😊😊