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Heart Healthy Recipes, Issue #094 - Health Benefits of Pineapples March 27, 2025 |
Welcome to Heart Healthy Recipes' NewsletterThis month's newsletter is focused on the heart-healthy benefits of pineapples. Pineapples are usually available year-round but typically are at their sweetest and juiciest during spring and early summer months of March through July. Pineapples offer so much flavor to puddings, breads, muffins, desserts, salads, and grilling. Included in this month’s newsletter are several pineapple recipes to help incorporate this fruit into a heart-healthy diet. Recipes include a pineapple smoothie, homemade bread, and a chia pudding dessert. Health Benefits of PineapplesThe pineapple may help benefit the heart with an enzyme called bromelain. This enzyme assists the heart by keeping the blood thin and prevents clotting. By thinning the blood, this helps lower the risks of heart problems, including heart attacks. The bromelain content may also help lower cholesterol (bromelain in pineapple and heart health).The pineapple also helps lower blood pressure or hypertension. Hypertension is reduced for a healthy heart with the high content of potassium in the pineapple, while being very low in sodium. Pineapples are also high in vitamin C helping to support the immune system, reducing inflammation and protecting the heart. The fiber-rich pineapple helps lower LDL or unhealthy cholesterol, along with aiding healthy digestion and maintaining healthy blood pressure. One medium pineapple provides about 13 grams of fiber. The recommended daily fiber intake is between 21 to 25 grams per day for women and between 30 and 38 grams per day for men. Being fat-free, cholesterol-free, and low in sodium, pineapples make a heart-healthy snack choice to aid in weight management as well.
Pineapple SmoothieBreakfast smoothie made with heart-healthy pineapple and more.Recipe Ingredients:1 cup pineapple, frozen1 orange peeled, segmented 1 banana, frozen 1 cup oat drink Recipe Instructions:In a blender combine all ingredients and blend until smooth. Pour into a bowl or cup. Garnish with pineapple slices, granola, and mint, if desired.Makes 1 serving. NutriBullet Personal-Sized Blender
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Homemade Pineapple BreadTropical, homemade pineapple bread naturally sweetened and flavored with coconuts, along with heart-healthy walnuts.Recipe Ingredients:2 cups oat flour1 teaspoon baking soda 1 teaspoon baking powder ½ teaspoon sea salt 3 medium, overripe bananas, mashed (1½ cups) ½ cup maple syrup or honey ½ cup coconut milk 1 teaspoon vanilla extract ½ teaspoon coconut extract ¼ cup shredded coconut ½ cup walnuts ½ cup crushed pineapple, drained Recipe Instructions:Preheat oven to 350°F. With olive oil, lightly grease 9” x 5” loaf pan or line with parchment.In a medium mixing bowl combine flour, baking soda, baking powder, and sea salt (optional). In a separate bowl, mash bananas. Add honey or maple syrup, coconut milk, vanilla and coconut extracts, shredded coconut, and walnuts. Mix gently. Add to dry ingredients. Next, fold in the pineapple and spread into prepared baking pan. Bake 25-35 minutes. Check if done by inserting a toothpick or fork into the center and should come out clean. Allow to cool. May refrigerate overnight. Note: Mix may also be utilized as a breakfast muffin mix.
Pineapple Chia PuddingVegan, plant-based, breakfast chia seed pudding flavored with the tropical pineapple, lime, and coconut.Recipe Ingredients:½ cup pineapple (frozen)½ cup oat or almond drink 2 teaspoons maple syrup or honey 1 teaspoon lime juice ¼ cup chia seeds (whole) Recipe Instructions:In a blender, add pineapple, plant-based milk, maple syrup or honey, and lime juice.Blend until smooth. Pour mixture into a container. Stir in the whole chia seeds. Allow the chia pudding to sit for approximately 10-15 minutes, then stir mixture to eliminate any chucks. Cover container and place in refrigerator overnight.
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Tips for Choosing Pineapples:Look for pineapples that have a fragrant aroma, golden-yellow skin and are heavier than they look. Choosing a ripe pineapple should be sweet and juicy, to achieve the best flavor for recipes.For More Pineapple Recipes, Please Visit:Newsletter Featuring: Pineapple-Orange Smoothie
Heart Healthy Weight-Loss Facebook Group:We would love to have you join our Heart-Healthy Group! If interested in joining our Heart Healthy Weight-Loss Facebook group, please visit us at:www.facebook.com/groups/hearthealthyweightloss 
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