Healthy Recipes: UT Health dietitian Dolores Woods shares foods that help keep your heart in good shape

Heart disease is the No. 1 killer of women in this country, and studies have found that Latina and Black women are disproportionately affected.

Doctors say this is because they are at higher risk of developing diabetes, and genetics play a large role. In fact, the American Heart Association reports that nearly 45% of women over the age of 20 have some type of cardiovascular disease.

All this week, ABC13 is shining a light on the disease and how to keep your heart healthy. On Wednesday, we explored the role of the kitchen.

“Often, we're so focused on taking care of others that we forget to take care of ourselves, so making these small changes is so important,” says Dolores, R.D., UT Health.・Mr. Woods says.

Woods said the biggest misconception in health care is that you have to give up some of your favorite foods, but in reality it's all about changing your diet, and these are some examples. .

She began by explaining how to make traditional Latin dishes.

“Posole is traditionally made with pork or chicken, often with fatty parts, but this one is actually made with pinto beans,” Woods said. “It's a green pozole made with tomatillos, poblano peppers, and jalapeño peppers, and it has cumin and oregano and that sauce really sets the flavor.”

Dolores explained how proteins, beans, and humans absorb all the flavor when they simmer on the stove. “It's high in fiber and contains protein, but it's completely free of saturated fat.”

Dolores also said the key to a heart-healthy diet is eating lots of vegetables, such as carrots, parsnips and sweet potatoes.

“I know a lot of people peel it, but you have to be careful to wash and scrub it well because it has a lot of fiber in it,” she said. Dolores roasted the vegetables to give them a little crunch, then drizzled them with chimichurri sauce, another Latin favorite traditionally used on grilled meats. “It's a great sauce for everything, especially with roasted vegetables. It's loaded with herbs, so just add chopped parsley, garlic, red pepper flakes, salt and pepper, and add some olive oil. is.”

Dolores also suggested investing in high-quality olive oil. This is because cooking with olive oil improves the flavor and allows the taste of the food to come through more clearly.

Here's the recipe:

Vegetarian green chili posole

yield: Serves 4-6 people

Tomatillo sauce ingredients:

• 1/4 cup toasted pumpkin seeds

Ingredients for pozole:

• 1 tablespoon vegetable oil

• 1 can (30 oz) White Hominy, drained and rinsed

• 1 can (15 oz) pinto beans, drained and rinsed

• 2 quarts vegetable stock or water

Garnish:

• Avocado, pitted and sliced

How to make tomatillo sauce:

1. Turn the oven broiler to high setting.

2. Place the poblano peppers, serrano peppers, and tomatillos on a sheet tray lined with foil. Place under the broiler for 3 minutes or until black spots begin to form on the peppers. Flip the peppers and tomatillos and cook for an additional 3 minutes. Remove from oven and set aside.

3. Place the poblano peppers in a bowl and cover with plastic wrap. Let stand for 5 minutes.

4. Peel the poblano peppers and remove the stems and seeds.

5. Once cool, add the poblano peppers, serrano peppers, pumpkin seeds, tomatillos, coriander, cumin, and oregano to a blender and blend until smooth.

Posole instructions:

1. In a large pot, heat the vegetable oil over medium heat and add the onions. Reduce heat to medium-low and saute until onions are soft and translucent, about 4 to 5 minutes.

2. Add garlic and cook for another 2 minutes. Pour in the vegetable stock, hominy, and pinto beans. Add the green sauce to the same pot and simmer for about 15 minutes.

3. Season with salt and pepper.

4. Serve with garnishes.

chimichurri sauce

material

• 2 tablespoons red wine vinegar

• 1/2 cup chopped parsley

• 2 cloves garlic (finely chopped or minced)

• 2 teaspoons red chili flakes

• 3/4 teaspoon dried oregano

• 1 teaspoon coarse salt

• 1/2 teaspoon ground black pepper

Instructions:

Process all ingredients except oil in a food processor. Transfer to a small bowl and add the olive oil.

nutrition program roasted root vegetables

yield: Approximately 4 servings

Serving size: about 1 cup

material:

• 1 pound of assorted root vegetables (carrots, parsnips, beets, sweet potatoes), cut into 1-inch pieces

Method:

1. Preheat oven to 375°F (convection) and line a sheet pan with parchment paper.

2. Combine vegetables, canola oil, salt, and pepper in a large bowl and mix well.

3. Spread the seasoned vegetables evenly in the pot without overcrowding.

4. Bake in the oven for 25-30 minutes until crispy on the outside and soft on the inside.

5. Serve with chimichurri sauce.