Memorial Day is a time to reflect on the sacrifices made by our veterans and to celebrate our freedom. It’s also a time for family and friends to gather and enjoy a delicious meal. But if you’re looking for a heart-healthy recipe to serve this holiday, you may be at a loss given that many traditional dishes are high in fat and calories.
But not to worry, the culinary team at Arkansas Heart Hospital has you covered with these heart-healthy Memorial Day recipes.
Grilled Pork Tenderloin
Ingredients:
- 1 whole boneless pork tenderloin
- kosher salt
- freshly ground black pepper
- garlic powder
Directions:
- Thirty minutes before grilling, cut tenderloin into half-inch-thick medallions.
- Grill on medium-high heat for 3-4 minutes per side.
Pro tip: You may also toss various non-starchy summer veggies on the grill such as onions, sweet peppers, jalapeños and zucchini. Brush them with a bit of canola or olive oil, season with kosher salt and freshly ground black pepper, then grill.
Firecracker Slaw
Ingredients:
- 2 packages angel hair slaw
- 1/2 head purple cabbage, thinly sliced
- 1 10-oz. package shredded carrots
- 4 green onions, sliced
- 2 red bell peppers, thinly sliced (seeds and ribs removed)
- 2 yellow bell peppers, thinly sliced (seeds and ribs removed)
- 1 jalapeño, minced (seeds and ribs removed for less heat)
For the dressing:
- 1/2 cup canola or olive oil
- 1/2 cup red wine vinegar
- 1/2 cup Splenda
- 2 tbsp. spicy brown mustard
- 2 tsp. kosher salt
- 2 tsp. smoked paprika
- freshly ground black pepper
Directions:
- Combine all vegetables in a large bowl. Use tongs or toss with clean hands.
- In a separate bowl, combine dressing ingredients.
- Pour dressing over the slaw and toss to combine.
- Serve immediately or place in the refrigerator.
Pro tip: A food processor is the preferred tool for shredding veggies. All vegetables may be prepped and combined in a large bowl up to one day in advance. The dressing may be made up to two days in advance and refrigerated until ready to use.
Barbecue Mayo
Ingredients:
- 1/2 cup low-carb barbecue sauce (recommended: G Hughes Sweet & Spicy)
- 1/2 cup mayonnaise (recommended: Duke’s)
Directions:
- Combine ingredients in a bowl.
- Serve alongside pork and slaw.
With a little creativity, you can easily find heart-healthy recipes that everyone will enjoy. So this Memorial Day, skip the unhealthy foods and enjoy a healthy meal your heart will thank you for.
In addition to eating a healthy meal, there are plenty other things you can do to make your Memorial Day celebration heart-healthy. Here are a few tips:
- Get moving: Take a walk, go for a bike ride or play some games outdoors.
- Stay hydrated: Drink plenty of water throughout the day.
- Avoid sugary drinks: Soda, juice and sports drinks are high in calories and sugar.
- Limit alcohol: Alcohol can raise your blood pressure and cholesterol levels.
- Get enough sleep: Most adults need seven to eight hours of sleep per night.
Find more heart-healthy tips on the AHH website.