SafePlates

Ingredients

• 1 cup (90g) rolled oats
• 2 cups (480ml) unsweetened almond milk
• 1 medium apple, diced
• 2 tablespoons (30g) chopped walnuts
• 1 tablespoon (20g) honey
• 2 slices (60g) whole grain bread
• 2 oz (60g) smoked salmon
• 1/2 avocado, sliced
• 1/2 lemon, juiced
• 1 tablespoon (15ml) extra virgin olive oil
• 4 cups (120g) mixed salad greens
• 1 cup (150g) cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 cup (30g) crumbled feta cheese
• 1/2 cup (90g) cooked quinoa
• 2 boneless, skinless chicken breasts (8 oz/225g total)
• 1 teaspoon (2g) dried oregano
• 1 teaspoon (2g) paprika
• 1/2 teaspoon (1g) black pepper
• 1/4 teaspoon (1g) salt
• 1 tablespoon (15ml) balsamic vinegar

Instructions

1. Breakfast: In a small saucepan, combine rolled oats and almond milk. Bring to a simmer over medium heat, stirring occasionally, for 5-7 minutes until creamy. Stir in diced apple and cook for 2 more minutes. Divide between two bowls, top with chopped walnuts and drizzle with honey.
2. Lunch: Toast the whole grain bread slices. Top each slice with smoked salmon and sliced avocado. Drizzle with lemon juice and a little olive oil. Serve with a side salad of mixed greens, cherry tomatoes, and cucumber, topped with crumbled feta and a splash of balsamic vinegar.
3. Dinner: Preheat oven to 400°F (200°C). Rub chicken breasts with olive oil, oregano, paprika, black pepper, and salt. Place on a baking sheet and bake for 18-20 minutes, or until cooked through. Serve each chicken breast over a bed of cooked quinoa and a side salad of mixed greens.
4. Enjoy water or herbal tea with each meal, and adjust portion sizes as needed for your appetite.

Tip

For extra heart health, use low-sodium ingredients and add more fresh herbs like parsley or dill to salads and main dishes.