Resources

Watch our Ask the Cardiologists February meeting

Virtual turnout was high for our February meeting, with members and guests anxious to ask our cardiologist pane about Covid and heart patients.

The over0riding message from the doctors — get the vaccine, the risks of not getting it far outweighs the risks of getting it for heart patients.

See what else they had to say about keeping active during the pandemic, blood pressure, using supplements and a host of other topics.

Simply click here to visit the video of the meeting on our YouTube channel.

North Suburban Mended Hearts has a YouTube channel, watch past meetings there

Our Mended Hearts Chapter 424 plans to expand its online communications this year,. Our first step was to create this website inlet 2019. Now we’ve also added a YouTube channel where you can watch any chapter meetings you may have missed. Or simply rewatch the ones you enjoyed the most.

Our channel is called North Suburban Mended Hearts. To reach it, just click here. We have one video there to start and will be adding more as the year progresses.

Another way to see past meetings is on our Facebook page. Just click here to view our Facebook page.

Watch our November heart-healthy cooking class on YouTube

Chef Chrissie Erwin Bloomfield

Chef Chrissie Erwin joined us in November to show us some heart-heathy dishes we could make to replace traditional high-fat, high-sedum holiday favorites. You can watch that demo on our new YouTube channel by clicking here.

Chef Chrissie also sent along recipes

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Healthier Holiday Inspiration with Class Chef to Order page1image31202624page1image312058882020Low Carb/ Paleo Stuffing

 page1image31205312page1image31205696page1image31206656

IngredientsSupplies
1 1/2 tablespoons Olive OilCutting boardChef’s knife
Large sauté pan Measuring cups Measuring spoons
1 cup Diced Onion, about half a large onion
1 cup Chopped Celery
1 1/2 tablespoons Minced Garlic 6 cups Cauliflower, cut into small, bite-sized florets1 teaspoon Poultry Seasoning 1/2 teaspoon Ground Sage
1/2 teaspoon Sea Salt, plus more to tasteBlack Pepper
1/2 cup Low Sodium Chicken Broth, or vegetable broth
Instructions
Step #1 1.Heat the olive oil in a large pan on medium-high heat. Add fresh herbs to infuse oil and remove and chop to add at end
of cooking.
Step #2 2.Add in the onion, celery and garlic and cook, stirring frequently, until the onion is golden brown and tender, about 8 minutes.
Step #3 3.Reduce the heat to medium and stir in the cauliflower.
Step #4 4.Cook until the cauliflower just begins to soften and brown, stirring frequently, or about 10 minutes.
Step #5Add poultry seasoning, sage, salt and a pinch of pepper and cook one minute.
Step #6 5.Stir in the broth, cover, and cook until the cauliflower is tender and the liquid is absorbed, about 10 minutes. Season
with salt if needed and add in fresh herbs chopped.

Ginger Infused Sweet Potatoes

IngredientsSupplies
3-6 Sweet Potatoes
1 can coconut milk
1 inch peeled ginger cut into slices 4 TB Butter or Coconut (your preference)
Celtic Salt & Pepper to taste
Medium pot Cutting boardChef’s knife
Preheat Oven 400 degreesInstructions
Step #1Roast sweet potatoes until fork slides easily in and out of potato about 1 hour depending on oven
Step #2While potatoes are cooking in small pot combine coconut milk/ heavy whipping cream and ginger heat and until hot then turn off and let

Healthier Holiday Inspiration with Class Chef to Order page2image31448192page2image314483842020page2image31448576page2image31448768page2image31448960

ginger infuse
Step #3Allow potatoes to cool until you can handle and start to peel
Step #4In large bowl mash sweet potatoes add fat of choice and add enough ginger infused liquid to make the right consistency
page2image4117648Step #5Add salt and pepper and enjoy!

Rutabaga Smash with Grass Fed Butter or Coconut Oil

page2image31440448IngredientsSupplies
3 to 4 rutabagas, peel and dice (or parsnips, celery root all are great alternatives to potatoes)
WaterSalt
Pepper
Butter, coconut oil, avocado or olive oil
Large pot
Cutting board
Chef’s knife
Large bowl
Potato smasher or hand/ stand mixer Strainer
Preheat Oven 400 degreesInstructions
Step #1In large pot combine rutabagas and water with a little salt, cook until soft, 45 to 60 minutes
Step #2Drain rutabagas in strainer and place in large bowl
Step #3page2image31433536Add your choice of fat and seasoning and adjust to your taste.

Green Beans with Roasted Red & Yellow Pepper with Crispy Shiitake Mushrooms

2# Green Beans, wash and cut ends of beans
2 Red Peppers (roasted, peeled, seeded, cut into strips)
2 Yellow Peppers (roasted, peeled, seeded, cut into strips)
1 # Shiitake Mushrooms, stems removed, thinly sliced
1 stick, Butter, unsalted
Kosher or sea salt to taste
Black Pepper to taste
2 TB your choice of oil (or infused garlic oil, note below)
Directions:
Preheat oven 425 convection
On stove get big pot of water boiling add salt until water is saltly.
Roast Peppers on stove until black and charred, place in bowl cover with plastic (5 to 10 minutes), then peel and deseed, cut into small strips

Cranberry Orange Spiced Sauce

2 cups or 1 bag (16 oz) washed and sorted 1⁄2 cup coconut sugarpage2image31436416page2image31435456

Healthier Holiday Inspiration with Class Chef to Order page3image31389568page3image313893762020page3image31389184page3image31388992page3image31388800

1⁄2 cup maple syrup
1 cup orange juice, fresh squeezed plus skins to sauce, zest of two oranges
1 tsp ginger
1 lg. Cinnamon stick
1⁄2 tsp. allspice
1⁄2 tsp. cloves
2 tsp. cinnamon, ground
3-4 slices of fresh ginger peeled or 1 tsp ground ginger
Heat orange, sugar and cinnamon sticks bring to boil then add cranberries and remaining ingredients the simmer then until thickened.

Crust less Pumpkin Pie Cups

1.5 Cup full fat coconut milk 2 Tsp grass-fed gelatin
1/2 Cup Pumpkin puree
1/4 Tsp vanilla extract

1⁄4 cup Maple syrup 1/4 tsp Cinnamon
1 tsp Ground ginger 1⁄2 tsp cloves

1⁄4 tsp nutmeg

Instructions

Add the coconut milk to a sauce pan and bring it to medium-low heat
Whisk in the pumpkin, vanilla, ground cloves, cinnamon, ginger and maple syrup
Once the liquid is warm add in the gelatin and quickly whisk it to make sure it doesn’t clump Pour the mixture into a glass bowl and store in the fridge for 3-24 hours
Serve in mini pudding dishes and dust with cinnamon
The longer you keep this in the refrigerator the thicker your pudding gets! I love the consistency after about 8 hours, so consider making it at night for the following day!page3image31343936

Virtual Visits

Prior to the Covid-19 outbreak, chapter members would regularly visit with heart patients at Evanston Hospital, letting them know they had support from us as they recovered from their procedures and prepared to begin their new lives.

With in-person visits now not possible, Mended Hearts has pivoted nationally to online visits. We can arrange for you to speak with a chapter member via Zoom, e-mail or phone, whichever you prefer. To request such a visit, simply email us at nsmendedhearts@gmail.com Continue reading “Virtual Visits”