Discover the 5 Surprising Snacks That Could Save Your Heart—#3 Will Shock You!

Valentine’s Day is this weekend, and while it's a time for love and romance, it can also serve as a reminder to take care of one of the most important aspects of our health: our hearts. With heart disease being a leading cause of death in the U.S., focusing on heart-healthy eating can significantly lower cholesterol levels and reduce the risk of heart issues. In a recent segment of Health Matters with TSET, Chef Jeffery Townes, also known as "Chef Buck," demonstrated how to prepare five delicious heart-healthy snacks at a St. Francis teaching kitchen.

Chef Buck is not only a skilled chef with over 30 years of experience at country clubs but also a clinical therapist for the Laureate Eating Disorders Program. His dual expertise allows him to combine culinary skills with nutritional knowledge, making his recipes both tasty and beneficial for heart health.

Five Heart-Healthy Snacks

Here are the five snacks he showcased, each designed to prioritize protein, fiber, and flavor:

Mango Salsa Scoops

This refreshing mango salsa combines sweetness with nutritious black beans. Chef Buck describes the dish as a medley of flavors that come together beautifully with a squeeze of lime juice.

Ingredients:

• 1 cup diced fresh mango
• 1 cup canned black beans, drained and rinsed
• 1/4 cup diced red onion
• 2 tablespoons chopped pickled jalapeños and 1 tablespoon of the liquid from the jar
• 1 tablespoon chopped cilantro
• 1 tablespoon lime juice
• Salt to taste

Directions:

Toss all ingredients together and serve with multi-grain scoop-style chips for a delicious crunch.

Crunchy Chickpeas

A simple yet satisfying snack, crunchy chickpeas are packed with fiber and protein. Chef Buck shared the straightforward preparation method for this snack.

Ingredients:

• 2 cans chickpeas
• 1 tablespoon olive oil
• ½ teaspoon salt
• Sprinkle of black pepper
• ½ teaspoon garlic powder
• 1 teaspoon smoked paprika

Directions:

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Drain and rinse the chickpeas, then pat them dry with a towel.
3. Spread the chickpeas on the baking sheet, drizzle with oil, and sprinkle with seasonings.
4. Bake for 25 minutes; give the pan a quick shake at 20 minutes.
5. Turn off the oven at the end, leaving the chickpeas inside as the oven cools to achieve extra crispiness. Store in an airtight container for up to one week.

Everything and Hummus Bagel Bites

For a protein-rich snack that’s full of flavor, these bagel bites are a hit. Chef Buck suggests this as a fun way to incorporate fiber and protein into your diet.

Ingredients:

• 1 (17-ounce) container classic hummus
• 3 tablespoons Everything Bagel seasoning
• 2 tablespoons extra virgin olive oil
• Toasted bagels, mini bagels, pita chips, or naan bread

Directions:

1. Spread hummus in a shallow serving dish.
2. Sprinkle with Everything Bagel seasoning and drizzle with olive oil.
3. Serve with your choice of bagels or chips.

Peanut Butter and Oatmeal Energy Balls

These energy balls are not only delicious but also packed with nutrients. Chef Buck includes Craisins for color, flavor, and added fiber.

Ingredients:

• 1 cup old-fashioned oats
• 2/3 cup toasted shredded coconut (sweetened or unsweetened)
• ½ cup creamy peanut butter
• ½ cup ground flaxseed
• ½ cup semi-sweet chocolate chips
• 1/3 cup honey
• 1 tablespoon chia seeds (optional)
• 1 teaspoon vanilla extract

Directions:

Mix all ingredients together and form into bite-sized balls. Store in the refrigerator for a quick, nutritious snack.

Tamari Pecans

Chef Buck adds a twist to traditional seasoned nuts by using Tamari sauce, a gluten-free alternative to soy sauce.

Ingredients:

• 1 tablespoon Tamari sauce
• 2 teaspoons molasses
• Salt to taste
• Pinch of cayenne pepper (to taste)
• 2 tablespoons Asian chili sauce (Chili Crisp)
• 1 cup shelled pecan halves

Directions:

1. Preheat oven to 350°F.
2. In a microwave-safe bowl, combine tamari, molasses, salt, cayenne pepper, and chili sauce. Microwave for 30 seconds.
3. Stir in pecans and mix thoroughly.
4. Arrange pecans in a single layer on a lined baking sheet and bake for 8 minutes.
5. Turn the nuts and return to the oven for an additional 6-8 minutes until lightly browned. Allow to cool before serving.

Incorporating these heart-healthy snacks into your diet not only makes eating enjoyable but also reinforces the importance of maintaining good heart health. As noted by the American Heart Association, a balanced diet rich in fruits, vegetables, and whole grains, as well as avoiding tobacco, can significantly contribute to cardiovascular wellness. For more tips on heart-healthy eating habits, visit the American Heart Association's website.

As you celebrate this Valentine’s Day, consider indulging in these delicious snacks that nourish your body and love your heart!