42 THE QUEENS COURIER • HEALTH • MARCH 1, 2018 FOR BREAKING NEWS VISIT WWW.QNS.COM
health
Eating healthy has never been more delicious
Yoga mats, kale salads, fi tness trackers,
standing desks and gym memberships.
It seems like everywhere you look, people
are taking strides to get healthier.
And with good reason.
In the U.S., 37.9 percent of adults
aged 20 and older suff er from obesity,
and heart disease accounts for one out
of every four deaths. Despite these harrowing
numbers, many people have diffi
culty embracing a heart-healthy lifestyle,
especially when it comes to food.
Part of the reason for this is that too
oft en people think that eating right
involves a list of what you cannot eat.
It’s easier to focus on all the things
you can eat.
As February is American Heart
Month, it’s a perfect opportunity to
consider how easy and delicious it is to
stick to a heart-healthy diet.
Embrace convenience
Sometimes, at the end of the day you
just want a quick meal. Unfortunately,
most fast food options and restaurants
don’t off er heart-healthy options.
Fortunately, Sun Basket, a rapidly
growing healthy meal kit service, has
developed a recipe each week that meets
the American Heart Association’s(R)
Heart-Check guidelines for a hearthealthy
diet, and conveniently delivers
them right to your door.
Sun Basket’s Heart-Check certifi ed
recipes have undergone meticulous
evaluation to ensure each recipe meets
the American Heart Association’s(R)
strict nutrition guidelines for a main
dish, with each serving having:
• No more than 500 calories
• No more than ≤ 3.5 grams of saturated
fat
• No more than 600 mg of sodium
• A serving from at least two of the following
food groups: Meat, poultry,
fi sh, dry beans, eggs or nuts; fruits
and vegetables; milk, yogurt or cheese;
bread, cereal or pasta
• No added sugar and no trans fats
Eat deliciously
Th ere’s a widespread misconception
that a heart-healthy diet involves giving
up all meat and snacks and only eating
kale and whole grains.
Th at’s far from the truth. Many of
the best cuts of meat are also ideal for
a heart-healthy diet and can satisfy the
most ardent carnivore. Pork tenderloin,
skinless chicken and turkey breasts
are naturally lean, while fatty fi sh, like
salmon, trout and tuna, are loaded with
omega-3 fatty acids.
As far as snacks go, it’s really just a
matter of embracing things like fresh
fruit with low-fat yogurt, vegetables and
hummus, or a savory mix of nuts like
almonds, walnuts and pistachios.
Th e list goes on, but the point is that
a heart-healthy diet doesn’t have to be
limiting; rather, it’s full of delicious
food.
Shopping is easy
So how do you know if something
meets the nutritional standards you
need to maintain a healthy heart? You
don’t need to be a nutritionist for this.
Simply look for the American Heart
Association’s(R) iconic Heart-Check
mark on food packages when you ship,
and you’ll instantly know it meets the
Association’s recommendations to be
part of a healthy eating pattern.
Try it and see
Still not convinced about how delicious
and easy it is to follow a hearthealthy
diet? Check out this recipe for
Sun Basket’s Tandoori-style chicken
with Bombay curried potatoes.
In your box you’ll receive:
2 to 4 boneless skinless chicken thighs
Tandoori spice blend
1 onion
Potatoes
4 sprigs of fresh cilantro
1 teaspoon curry powder
1 cup vegetable broth
1/2 cup diced tomatoes
2/3 cup peas
1 1/2 ounces baby greens
1. Prep and cook the chicken
Preheat oven to 425 degrees.
Pat the chicken dry with a paper
towel. Season generously with salt, pepper
and the tandoori spice blend.
Place the chicken on a pan lined with
foil and roast at 425 degrees for 15 to 20
minutes. Halfway through, turn it over.
2. Prep the Bombay potatoes
Chop 3/4 cup of onions.
Scrub potatoes and cut into 1/2-inch
by 1/2-inch pieces.
Coarsely chop the cilantro for garnish.
3. Cook the Bombay potatoes
In a large frying pan warm 2 to 3 teaspoons
oil over medium-high heat. Add
the onion, season with salt and pepper,
and cook until starting to soft en. Stir in
the curry powder and cook until fragrant,
about 1 minute.
Add the potatoes, vegetable broth and
tomatoes. Bring to a boil, reduce to
a vigorous simmer, cover and cook
between fi ve and seven minutes.
Uncover and cook until the liquid has
thickened and the potatoes are tender.
Stir in the peas and cook for about
two minutes.
Stir in the greens and cook until just
wilted.
Transfer the chicken and Bombay
potatoes to individual plates, garnish
with the cilantro.
Serve and enjoy.
Eating right shouldn’t be a chore.
With Sun Basket’s Heart-Check certifi
ed recipes, it’s never been easier to
enjoy a heart-healthy meal.
Courtesy BPT
Tandoori Style Chicken Bombay Curried Potatoes