World Heart Day is September 29th!
A More Healthful Biscuits and Gravy
Cardiovascular disease (CVD) is responsible for almost 50% of all non-communicable disease (NCD) deaths, killing 17.1 million people every year. This makes it the number one killer across the globe. At least 800% of these deaths are preventable! In May 2012, world leaders came together and resolved to reduce the global mortality from NCDs by one-quarter by 2025.
World Heart Day was created by the World Heart Federation, a non-governmental organization (NGO) founded in Geneva, Switzerland in 1972, as a part of an international campaign to spread awareness about heart disease and stroke prevention. This day marks the perfect time to quit smoking, start exercising more, and begin more healthy eating habits. If you are looking to change your diet, but you feel like you'd be missing out on some of your comfort foods, don't worry there are ways to make familiar recipes heart healthy.
Spencer requested that I create a heart-healthy version of biscuits and gravy. I'm happy to report the result was delicious! As a good rule to more healthful meals, I added vegetables on the side. (As always, it's also important to note portion sizes.) This brunch favorite works for breakfast, lunch, or even dinner. If serving for dinner, you may want to bake Almond Coconut Chocolate Cake for a heart-friendly dessert. Enjoy!
The Main Course
Heart Smart Biscuits
Makes 10 biscuits
2 cups bread flour
2 tablespoons baking powder
¼ teaspoon salt
½ cup applesauce
⅔ cup buttermilk or ⅔ cup non-dairy buttermilk* (plus 2 tablespoons)
Preheat 450°F. Combine flour, powder, and salt. Cut in applesauce with a biscuit cutter. Gradually at in buttermilk and cut in. Roll to one-half inch thickness on a floured surface, knead about 10 times, and cut with biscuits with the biscuit cutter. Place on greased cookie sheet, brush with additional buttermilk, and bake to 10 to 12 minutes until golden on top.
Lean Sausage for Gravy
20 oz ground turkey (93% lean), chicken, or veggie crumbles
⅛ teaspoon salt
½ teaspoon sage
¼ teaspoon nutmeg
¼ teaspoon rosemary
2 tablespoons maple syrup
Freshly ground black pepper to taste
Spray pan with olive oil. While heating the frying pan over medium heat, mix the herbs, spices and maple syrup together in a small bowl. Add the ground poultry or crumbles to the pan and finely crumble it with spatula and add in spices.Cook until no pink shows. While cooking and stirring the sausage, prepare the stock gravy,
Stock Gravy
2 ½ cups no sodium chicken or vegetable stock
⅓ cup bread flour
½ teaspoon garlic powder
¼ teaspoon sage
¼ teaspoon allspice
¼ teaspoon rosemary
Pepper to taste
Bring two cups of stock to boil.
In a bowl, whisk remaining stock, flour, and seasonings until smooth. Gradually whisk mixture into hot broth. Cook and whisk until thickened and bubbly.
*To make non-dairy buttermilk, add one tablespoon lemon juice to one cup coconut beverage or almond milk.
On the Side
Roasted Vegetables
1 small squash, diced
1 small potato, diced
1 tomato, sliced
2 teaspoons olive oil
⅛ teaspoon salt
¼ teaspoon sage
1 teaspoon minced garlic
Freshly ground black pepper to taste
Preheat oven at 425°F for ten minutes. In a small bowl, mix together olive oil, salt, sage, garlic, and black pepper. Toss olive oil dressing with vegetables. Place on cookie sheet or roasting pan and roast for 13 minutes. Flip over roast for another 10 to 12 minutes until potatoes start to look golden.
Janae J. Almen is a professional music instructor, composer, sound artist, and writer. She has a BA in Music/Education from Judson University and a MM in Computer Music/Composition from the Peabody Institute of the Johns Hopkins University. She is the founder of Perennial Music and Arts and is passionate about sharing her love of music and arts.