Healthwise for Guys: Cardiovascular Disease
(FN1873, Reviewed Jan. 2023)Recipes
Fresh Cilantro Herbed Hummus
3 (15-oz.) cans chickpeas, rinsed
1 Tbsp. tahini
4-5 raw garlic cloves
1 bunch fresh cilantro, rinsed and destemmed
½ tsp. salt (or to taste)
¼ c. water, more as needed to desired consistency
Add all ingredients to a food processer and blend until smooth and creamy. Occasionally stop the food processor to scrape the hummus off the sides. Additional water may need to be added if the hummus is too thick. Variation: Substitute 10 fresh basil leaves for the cilantro. Serve with vegetables or whole-grain crackers, or use as a sandwich spread.
Makes 20 servings. Each ½- cup serving has 90 calories, 2 g fat, 4 g protein, 14 g carbohydrate, 4 g fiber and 190 mg sodium.
Fresh Herbed Salmon Packets
4 (5-oz.) salmon fillets
4 tsp. olive oil
2 garlic cloves
4 tsp. dried basil
40 cherry tomatoes
1 medium red onion, cut into 8 wedges
4 Tbsp. lemon juice (juice of about one lemon)
Salt and pepper to taste (about ⅛ tsp. each, per salmon fillet)
Preheat oven to 400 F. Make four square pieces of foil and place a salmon filet in the middle of each one. Drizzle 1 tsp. of olive oil over the salmon filet. Add a pinch of salt and pepper. Mince garlic cloves and divide evenly among each filet. Sprinkle each fillet with 1 tsp. of dried basil. Add 10 cherry tomatoes and two onion wedges per foil. Add 1 Tbsp. fresh squeezed lemon juice over each salmon fillet. Wrap the foil so the salmon is completely covered and bake for 15 minutes, until the internal temperature is 145 F and the salmon flakes with a fork. If the salmon fillets are thick, they may need an extra few minutes in the oven. Measure with a food thermometer.
Makes four servings. Each serving has 290 calories, 15 g fat, 30 g protein, 12 g carbohydrate, 3 g fiber and 360 mg sodium.
Omega-3 Power Bites
1 (8-oz.) pkg. pitted dates
1 (2-oz.) pkg. raw almonds
8 Tbsp. chia seeds
3 Tbsp. unsweetened cocoa powder
1 tsp. turmeric powder
Add the almonds to a food processor and pulse until coarsely chopped. Add the rest of the ingredients and process until it forms a doughlike consistency (about two minutes), stopping and scraping down the sides as needed. Add water 1 teaspoon at a time to get the right consistency. Dough is ready when it holds together when pressed between your fingers. Roll the dough into ½-inch diameter bite-size balls. Store in an airtight container in the fridge or freezer.
Each makes 32 servings. Each serving has 50 calories, 2 g fat, 1 g protein, 7 g carbohydrate, 2 g fiber and 10 mg sodium.
See www.ag.ndsu.edu/healthwiseforguys for more information about men’s health.
