3-3-3: recipes for great heart health

Ready to make a change? 3-3-3 is breakfast, lunch, and dinner ideas made easy for you.
The Treeo Team

We get it: eating well when you're busy feels next to impossible.

Here are three super simple recipes to get you started. All of these recipes have been vetted to ensure that they are indeed heart healthy. This 3-3-3 list is great when paired with our meal prep guide and is perfect to use to combat the dreaded Sunday Scaries. Take back control of your week by having nutrient-dense meals ready to go before Monday comes around.

Breakfast that you'll actually want to eat.

Summer Smoothie Bowl

First up, we have a refreshing and filling smoothie bowl. Simply blend together frozen banana, mixed berries, any greens you have on hand, and almond milk or water until smooth. Pour the mixture into a bowl and top with your favorite toppings such as sliced banana, hemp seeds, and granola. This smoothie bowl is packed with fiber, antioxidants, and vitamins that will leave you feeling energized and satisfied.

Morning Scramble

Next, we have a savory tofu scramble. In a pan, sauté diced onion, garlic, and red bell pepper until tender. Add crumbled tofu and cook until heated through. Season with turmeric, cumin, and nutritional yeast for a flavorful and protein-packed breakfast option. If you like eggs, the secret is adding in a little bit of black salt to bring in that familiar flavor. Serve with sprouted, sourdough, or whole grain toast with fresh fruit for a balanced meal.

Easy Quinoa Bowl

Last but not least, we have a sweet and filling quinoa bowl. Cook a cup of quinoa with almond milk and cinnamon until creamy. Coconut sugar or maple syrup are optional. Top with sliced banana, chopped nuts, and any seeds you have on hand. This bowl is not only delicious, but also high in fiber and complex carbohydrates, giving you sustained energy throughout the morning.

Lunch doesn't actually have to be boring.

Salad, but make it fun

The great thing about salad is that can be customized to include your favorite vegetables and fruits. The best way to make salad not boring, but irresistible, is to follow a formula, Ours is to make sure every salad has crunch, creaminess, and spice. Start with a bed of leafy greens, and then add in some colorful veggies like cherry tomatoes, cucumbers, and bell peppers. Another thing to try is mushrooms or tofu marinated in a sweet and spicy formulation for flavor depth. For crunch, crispy tempeh, rice, or spicy chickpeas will do the trick. If you're feeling lazy when it comes to dressing but have some hummus on hand, grab it, add just a little bit of water, crushed red pepper, black pepper, oregano flakes, whisk it with a fork, and drizzle onto your bowl.

Multi-layer sandwich

To start, gather the ingredients needed for the sandwich, which include a whole-grain bread of your choice, fresh vegetables such as lettuce, tomato, and cucumber, and hummus or other spreads. You can also add some extra flavor and nutrition by including sliced avocado or roasted vegetables. One of our team's favorite's (if you can't already tell) is spicy tempeh, so adding that with some red onion is absolutely delicious.

Once you have your ingredients ready, toast the bread to your liking and spread a generous amount of hummus or other spread on each slice. Then, add your vegetables and any other toppings you desire. Don't forget to add dry spices to the hummus, such as oregano, parsley, crushed red pepper, and black pepper. Flaky sea salt seals the deal. This sandwich is not only delicious but also packed with nutrients from the whole-grain bread and fresh vegetables.

Nutrient-dense soup

To make this soup, begin by sautéing some onions and garlic in a large pot until they are soft and fragrant. Then, add in your choice of chopped vegetables, such as carrots, celery, sweet potatoes, and kale. Stir the vegetables together and let them cook for a few minutes until they begin to soften. Next, add in some low-sodium vegetable broth and bring the mixture to a boil. Reduce the heat and let the soup simmer for about 20-30 minutes, or until the vegetables are tender. Finally, season the soup with your favorite herbs and spices, such as thyme, rosemary, and black pepper. We like to use a hand blender and make the soup smooth, but it's up to you depending on the texture your prefer.

Gear up for the next day with these dinners.

Mixed bean chili

To make this chili, you will need a few basic ingredients, including beans, tomatoes, onions, garlic, and spices. You can use any type of beans that you like, such as black beans, kidney beans, or pinto beans. You will also need some diced tomatoes, either fresh or canned, as well as some chopped onions and garlic. For spices, you can use a combination of chili powder, cumin, paprika, and oregano, depending on your taste preferences.

To start, simply sauté the onions and garlic in a large pot until they are soft and translucent. Then, add the beans, tomatoes, and spices, along with enough water to cover everything. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30 minutes, or until the chili has thickened and the flavors have melded together.

Once the chili is ready, you can serve it with some rice or quinoa, or you can enjoy it on its own. You can also add some toppings, such as avocado, cilantro, or jalapeños, to give the chili some extra flavor and texture.

Vegetable curry

This is a straightforward recipe you can make using a variety of fresh vegetables like onions, garlic, ginger, bell peppers, and carrots, among others. You can also add your choice of protein sources, such as chickpeas, lentils, or tofu, to make the dish more filling. First, sauté garlic and onions together. using vegetable broth. Then add some turmeric powder, cumin powder, and coriander powder. Be sure to add salt at each step. Once the vegetables and protein are cooked, add the curry sauce and let it simmer for a few minutes to allow the flavors to blend. This curry can be served over brown rice or quinoa for a complete meal that is both healthy and delicious.

Noodles anyone can make

You'll need whole grain noodles, your favorite vegetables (such as broccoli, bell peppers, and mushrooms), a can of diced tomatoes, and some flavorful herbs and spices (like garlic, basil, and oregano).

Begin by cooking the noodles according to their package instructions. While the noodles are cooking, chop up your veggies into bite-sized pieces. Once the noodles are done, drain them and set them aside. In a large pan, heat up the diced tomatoes and your herbs and spices over medium heat. Once the tomatoes are heated through, add in your chopped veggies and stir to combine.

Let the vegetables cook for a few minutes until they're tender but still slightly crisp. Then, add in your cooked noodles and stir everything together. If the mixture seems too dry, you can add a splash of vegetable broth or water to help everything come together.

We're hoping that these start you off on the right foot as you begin your journey with us! There's more on the way.

Share this post

Don't become another statistic.

Your diagnosis doesn't have to determine your future. Sign up to start your Treeo journey!