MIC Food | Heart Healthy Recipes with Plantain & Yuca
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Heart Healthy Recipes with Plantain & Yuca

Heart Healthy Recipes with Plantain & Yuca

February is all about hearts and not just because of Valentine’s Day! It’s also #AmericanHeartMonth, which raises awareness about heart disease and reinforces the importance of heart health.

Did you know? Cardiovascular disease, both heart disease and stroke combined, affects about 2,300 people a day. All the while, obesity in both children and adults is at an all-time high. Fortunately, heart disease is preventable in most cases with healthy choices, such as maintaining a healthy weight, controlling blood sugar and cholesterol, treating high blood pressure, not smoking, and getting at least 150 minutes of moderate-intensity physical activity a week.

We take pride in our all natural, gluten free, plant-based tropical fruits and vegetables. Read on for tips to get started on a heart healthy diet featuring some of our favorite plantain and yuca recipes!

Choose low-fat protein sources

Fish is a great alternative to high-fat meats. In addition to being a great source of protein, salmon is rich in omega-3 fatty acids, which can lower blood fats called triglycerides.

Get the recipe for Smoked Salmon & Tostones here!

Choose whole grains

Whole grains such as whole-wheat flours, brown rice, and whole-grain bread are good sources of fiber and other nutrients that help regulate blood pressure and heart health.

Get the recipe for Whole Grain Plantain Power Muffins here!

MIC Food Sweet Plantain Power Muffin

Reduce the sodium in your food

The American Heart Association recommends that healthy adults should have no more than 2,300 milligrams (mg) of sodium a day. Many condiments are high in sodium so be sure to season your foods with herbs and spices in stead of salty condiments.

Get the recipe for this Yuca Mojo seasoned with Lime, Red Onion, Garlic, and Herbs & Spices!

Limit unhealthy fats

You can reduce the amount of saturated fat in your diet by opting for oil-free cooking. You can also add healthy fats to your diet with nuts, legumes, and avocados!

Get the recipe for this Oil-Free Plantain Quinoa Bowl!

Plantain Power Bowl

Eat more fruits and vegetables

Fruits and vegetables are a good source of vitamins and minerals and also contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Get the recipe for this Tropical Shrimp Salad with Plantain Rounds and Yuca Croutons

Plantain Rounds and Yuca Croutons Tropical Shrimp Salad

Ready to try our products? Contact our sales team and request samples today! Or Ask Our Chef about how you can incorporate plantains into your menu!


Traditionally, plantains and yuca must be peeled, sliced, and cooked prior to consuming. Here at MIC Food® we are helping chefs, restaurants, industrial kitchens, retail brands, delis, and others in the food industry rethink their menus and increase appeal among ethnic and mainstream consumers alike. We provide variety of tropical fruits and vegetables that come peeled and cut, ready-to-heat and serve, saving you hours of prep time so you can focus on what matters the most: making every meal memorable.



Related Articles: Gluten Free Yuca Crust Pizza Recipes, The Paleo Diet + 5 Paleo Plantain Recipes