The holiday season is all about family, fun and food! Getting your family to eat heart-healthy, especially during the holidays, takes effort. This following are three recipes to help you in making this holidays season a healthy one.

Breakfast: Morning Sweetness


1 sweet potato or yam, scrubbed and dried
1/4 cup plain or vanilla soy yogurt
1 tablespoon pure maple syrup
2 tablespoons chopped nuts (walnuts, cashews, almonds, etc.)

Directions: Heat the oven to 375°F. Pierce the sweet potato several times with the tines of a fork. Place the sweet potato inside a loose nest of foil. Bake until tender when pierced with the tip of a paring knife, 40 to 50 minutes. Remove them from the oven and let them cool enough to handle. Open the sweet potato across the top, pushing the flesh slightly so it rises out of the skin. Spoon on the yogurt, then the syrup. Sprinkle with nuts, and serve.

Lunch: Chickpea Salad “Sandwich”


2 Leaves of butter lettuce (or romaine); 1 Can chickpeas, drained and rinsed; 1C Celery, chopped fine; 3 green onions, thinly sliced; 1/4C finely chopped red bell pepper; 3T soy yogurt; 1 Clove garlic, minced; 1 1/2t yellow mustard; 2t fresh dill, minced; Juice from 1/2 lemon; Ground black pepper.

Directions: 1. Mash the chickpeas with a fork or potato masher in a large bowl; 2. Add the remaining ingredients, except the lettuce, and stir to combine; 3. Top each lettuce leaf with 1/2 cup of chickpea salad and enjoy!

DinnerTempeh Quinoa Salad (4 servings)


2C Cooked quinoa (1cup dried, cooked in water); 1 8oz package of tempeh, diced into bite-sized pieces; 1T water (instead of olive oil); ½ Onion, chopped; 1 Bell pepper, chopped; ½ C Cherry tomatoes, halved; Juice from 1 lime; 1 can of low sodium organic black beans, drained and rinsed; 2T fresh cilantro; 1 Avocado, diced.

Seasonings: 1t cumin; 1/4t each: cayenne pepper, chili powder, garlic powder, black pepper.

Directions: 1. While the quinoa cooks, prepare the tempeh: heat water in a skillet on medium heat and add onions. Cook until soft (about 5 minutes); 2. Add the bell pepper, tempeh, lime juice and seasonings and cook the mixture for about 15 minutes (stirring occasionally); 3. Pour the cooked quinoa and tempeh mixture into a bowl and add the black beans, cilantro and tomatoes; 4. Serve with sliced avocado, a dollop of soy yogurt hummus.

Many more delicious healthy recipes are available in our book, Our Heart to Yours: A Guide to Better Heart Health Using Diet & Exercise.

  1. Click here to read the book ONLINE.
  2. Click here to pre-order your PRINTED COPY.

Benzee Benzee the Heart says:

“Eat healthy; be nice to me.”

Benzee Please take a look at our book online From Our Heart To Yours, a guide for better heart health using diet and exercise.


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