To find a doctor, call 800-667-5356 or click below:

Find a Doctor

Request an Appointment

left banner
right banner
Smaller Larger

Happy Heart's Healthy Recipes

Happy Heart's Grab & Go Foods

It's finally spring, and the warmer weather inspires us to get outdoors and be more active! HeartMail's Nutrition Expert Liz Moore, RD, LDN, reminds us that the best way to eat healthy when you're on the run is to be prepared.

Liz and Happy Heart teamed up to create a few yummy recipes for foods that will travel well, whether you add them to a picnic lunch or pop them into a backpack when you're hiking. Enjoy!

...................................................................................................................

Fruit and Nut Bars

Servings per recipe: 18

Ingredients:
2 cups bran flakes
¾ cup pecans (no salt added), chopped
¾ cup dried cranberries
2 tbs. whole wheat flour
½ cup sunflower seeds (no salt added)
1/3 cup brown sugar
2 egg whites
½ tsp. vanilla extract

Instructions:

  1. Heat oven to 300 degrees F.
  2. Place foil in 9x9 baking pan to line. (Time may need to be adjusted with different size pan.)
  3. Spread a small amount of olive oil and then flour on the foil.
  4. Mix bran flakes, pecans, cranberries, flour and sunflower seeds together in a bowl.
  5. Place brown sugar in a separate bowl, then whisk in the egg whites and vanilla extract. Add this to the dry ingredients and stir.
  6. Press mixture into baking pan, and bake until bars are dry to the touch, about 45 minutes to 1 hour.
  7. Cool completely, cut and serve.

Nutrition facts per serving:
Calories: 134
Total Fat: 9.0 g
Saturated Fat: 0.7 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 3.3 g
Monounsaturated Fat: 4.5 g
Cholesterol: 0.0 mg
Sodium: 41.1 mg
Potassium: 119.0 mg
Total Carbohydrates: 13.1 g
Dietary Fiber 2.5 g
Sugars: 7.2 g
Protein: 2.7 g
Calcium: 15.1 mg
Iron: 1.8 mg
Vitamin A: 125 IU
Vitamin C: 0.1 mg

...................................................................................................................

Swiss and Avocado Pita Sandwich

Servings per recipe: 1

Ingredients:
1 tbs. hummus
3 slices avocado (about ¼ of a whole)
1 slice low fat Swiss cheese
½ cup arugula
½ whole-wheat pita

Instructions:

  1. Spread hummus inside pita
  2. Add the rest of the ingredients
  3. Eat and enjoy!

Nutrition facts per serving:
Calories: 230
Total Fat: 10 g
Saturated Fat: 2.1 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 1.8 g
Monounsaturated Fat: 5.4 g
Cholesterol: 14.9 mg
Sodium: 342.2 mg
Potassium: 391.4 mg
Total Carbohydrates: 22 g
Dietary Fiber 6.1 g
Sugars: 0.9 g
Protein: 17.4 g
Calcium: 400 mg
Iron: 1.8 mg
Vitamin A: 370 IU
Vitamin C: 5.4 mg

...................................................................................................................

Nutty Smoothie

Servings per recipe: 2

Ingredients:
1 cup non-fat plain yogurt
1 banana, frozen
1 tbs. natural peanut butter
½ tsp. vanilla extract

Instructions:

  1. Freeze banana ahead of time: peel, place in plastic wrap and place in freezer.
  2. Combine all ingredients with a few ice cubes in a blender and pulse until smooth.
  3. Pour into glass and enjoy!

Nutrition facts per serving:
Calories: 182
Total Fat: 4.5 g
Saturated Fat: 0.8 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 1.1 g
Monounsaturated Fat: 1.9 g
Cholesterol: 2.4 mg
Sodium: 96.0 mg
Potassium: 630.1 mg
Total Carbohydrates: 28.5 g
Dietary Fiber 2.7 g
Sugars: 20 g
Protein: 10.1 g
Calcium: 249.9 mg
Iron: 0.2 mg
Vitamin A: 56 IU
Vitamin C: 7.9 mg

...................................................................................................................

Munchie Mix

Servings per recipe: 6

Ingredients:
1 cup plain wheat squares, spoon size
1 cup plain round wheat cereal
¼ cup cashews (no salt added)
¼ cup almonds (no salt added)
½ cup dried apricots, chopped
¼ cup dark chocolate chips

Instructions:

  1. Combine all ingredients.
  2. Snack away!

Nutrition facts per serving:
Calories: 178
Total Fat: 8.8 g
Saturated Fat: 2.8 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 1.3 g
Monounsaturated Fat: 3.6 g
Cholesterol: 0.0 mg
Sodium: 38.3 mg
Potassium: 230.2 mg
Total Carbohydrates: 24.2 g
Dietary Fiber 3.0 g
Sugars: 9.7 g
Protein: 3.8 g
Calcium: 45.7 mg
Iron: 2.8 mg
Vitamin A: 350 IU
Vitamin C: 1.0 mg

...................................................................................................................

Roasted Chickpeas

Servings per recipe: 4

Ingredients:
15 oz. chickpeas (canned, rinsed)
1 tbs. olive oil

Instructions:

  1. In a bowl, toss the chickpeas with olive oil and pepper to taste.
  2. Place in a single layer on a baking sheet, bake at 350 degrees for 45 minutes or until the chickpeas have a crunch to them.
  3. Try adding your favorite dried herb: oregano, basil, rosemary, etc.

Nutrition facts per serving:
Calories: 156
Total Fat: 4.6 g
Saturated Fat: 0.4 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 1.4 g
Monounsaturated Fat: 2.5 g
Cholesterol: 0.0 mg
Sodium: 318.0 mg
Potassium: 182.9 mg
Total Carbohydrates: 24.5 g
Dietary Fiber 4.3 g
Sugars: 0.0 g
Protein: 5.3 g
Calcium: 34.1 mg
Iron: 1.1 mg
Vitamin A: 26 IU
Vitamin C: 4.3 mg

Above content provided by Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.

Posted April 2011

Contact Information

CardioVascular Institute at
Beth Israel Deaconess Medical Center
330 Brookline Avenue
Boston, MA 02215
888-99-MYCVI
617-632-9777

RELATED LINKS