Things You\’ll Need

• 3-3/4 cups water

• 3-3/4 cups white or cider vinegar

• 6 tbsp. pickling salt

• Large saucepan

• 2-1/4 lbs. 4-inch pickling cucumbers (about 36 cucumbers)

• Paring knife

• 6 clean pint jars with lids and seals

• 6 to 8 tbsp. dill seed

• 1 tbsp. mustard seed

• Measuring spoons

• Wide-mouth funnel

• Ladle

• Paper towel

• Canning bath

If your garden produces more cucumbers than you can eat, consider canning some to make homemade dill pickles. Pick fresh cucumbers when they are firm, dark green in color and covered with bumps, or warts; these will make the crispest dill pickles. When your pickles are done, add a decorative label to each jar with the date the pickles were made. These make great homemade gifts for friends and family, so make an extra batch or two to share.

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You might also like How to Make Bread-and-Butter Pickles — no canning required!

Step 1

Make the pickling brine by mixing water, vinegar and pickling salt in the saucepan. Heat until the mixture comes to a boil.

Step 2

Wash the cucumbers thoroughly. Cut off the stems and cut a 1/4-inch slice from each end.

Step 3

Place five to six cucumbers into each pint canning jar. Leave 1/2 inch of headroom between the cucumbers and the top of the jar. Place 3 to 4 tsp. of the dill seed and 1/2 teaspoon of the mustard seed in each jar.

Step 4

Place the funnel into the top of a jar. Ladle the brine carefully into the jar, filling it to within 1/2 inch of the top. Remove the funnel. Wipe the edge of the jar with a clean, damp paper towel. Place the seal and lid in place and tighten. Repeat with the remaining jars.

Step 5

Place the sealed jars into the boiling water in the canner. Make sure the jars do not touch each other. Cover the canner. Boil the jars for 10 minutes. Remove the jars from the canning bath and allow to cool.

Step 6

Let the sealed jars stand at room temperature for one week. They can then be stored up to one year in a cool, dark place. Once the sealed jars are opened, store them in the refrigerator.

Tip

Use fresh dill if desired. Add two to three heads of fresh dill to each jar instead of the dill seed.

Warning

Press on the lids to make sure the jars are sealed. There should be no "give" or movement in the lids. If the lids move up and down, they are not sealed; store these jars in the refrigerator and use the contents within three days.

Add a healthy dose of omega-3 and omega-6 fatty acids a veggie omelet by adding hemp seeds, chia seeds or flax seeds to your eggs prior to cooking. Omega fatty acids are heart- and brain-healthy monounsaturated fats, which are essential to maintaining a balanced diet. Adding avocado will also infuse your breakfast with omega-3 and omega-6 fatty acids, and for an even higher dose, consider using omega-3 eggs. (This recipe serves two.)

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Things You\’ll Need

• 2 tablespoons olive oil

• 8 ounces mushrooms, sliced

• 1/2 red onion, sliced

• 4 cups baby spinach

• 1/4 teaspoon sea salt, to taste

• 2 tablespoons unsalted butter

• 4 to 6 eggs

• 2 tablespoons hemp seeds

Step 1: Saute the Vegetables

Add 2 tablespoons of oil to a skillet, and heat over medium-high. Add the onion and mushrooms to saute, stirring occasionally until the mushrooms have browned and the onion is translucent, about 5 to 8 minutes. Add the baby spinach and cook until wilted, about 3 minutes. Add the salt, and then set these aside until ready to use.

Step 2: Beat the Eggs

Add 2 to 3 eggs to a small blender with one tablespoon of hemp seeds.

Tip

Use 2 eggs for a small 5-inch omelet or 3 eggs for a large 8-inch omelet.

Blend the eggs and seeds until very well combined.

Step 3: Heat Butter in a Skillet

Add one tablespoon of butter to a skillet. Heat to medium-high, and spread the butter over the full surface of the skillet.

Step 4: Cook the Eggs

Pour the beaten egg and hemp seed mixture into the hot skillet. Allow it to cook until the sides firm up and the center has set, about 3 to 5 minutes.

Let the eggs cook until the sides are firm. Image Credit: Julia Mueller

Step 5: Add the Filling

Add half of your sauteed vegetables to one side of the omelet. Use a spatula to fold the omelet in half.

Add omelet fillings. Image Credit: Julia Mueller

Serve with hot sauce or salsa. You also can sprinkle crumbled feta cheese inside the omelet or instead add jack or cheddar cheese for a gooey omelet. Serve with sliced avocado and fresh spinach on the side. Repeat the process for a second omelet.

Tip

To speed up the omelet-making process, add all of the eggs to a blender with 2 tablespoons of hemp seeds. Use half of the egg mixture for each omelet.

Use a small skillet if making a 2-egg omelet, and use a medium-sized skillet if making a 3-egg omelet.

You can replace the hemp seeds with chia seeds or ground flax seeds. Note that hemp seeds contain a higher concentration of omega-3 and omega-6 fatty acids than both chia and flax seeds.

Things You\’ll Need

• Plastic zip-top bags or plastic containers

• Permanent marker

The frozen applesauce will work well in baked goods recipes. Image Credit: philipimage/iStock/Getty Images

The time you spend making homemade applesauce will pay you back richly when you want the delicious flavor of sweet apples. Instead of canning applesauce in a water bath, freeze homemade applesauce in containers for fast and easy storage. Omit the cinnamon from your applesauce recipe when you plan to freeze homemade applesauce. Adding the cinnamon after thawing the applesauce will create a stronger cinnamon flavor.

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Step 1

Cool the homemade applesauce in the refrigerator.

Step 2

Pour the applesauce into plastic zip-top bags or sealable plastic containers. Fill the bags approximately three-quarters full or fill the container to approximately 1 inch from the top.

Step 3

Fold the plastic zipper bag over to remove as much air as possible and seal the bag carefully. If you're using a plastic container, place the lid on the container firmly.

Step 4

Write the date and contents on the outside of the plastic bag or container.

Step 5

Place the bag or container into the freezer. Freeze the applesauce for up to 12 months.

Tip

Remove the bag or container from the freezer to thaw the applesauce. Place the bag or container into the refrigerator to thaw the applesauce for approximately 8 hours. Keep the thawed applesauce in the refrigerator.

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Overview

It's no secret that the heart is one of the body's most vital organs, so it's important to take care of it. Exercise, of course, is key to good heart health, but so is the right diet. Lean protein, whole grains and vegetables are all great suggestions when it comes to planning our daily meals, but sometimes we snack on foods that may not bode well for the heart. To make sure you munch on heart-healthy snacks, try these suggestions to give your heart a boost.

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Soak Your Oats

Not just for breakfast anymore, oatmeal and oat bran are perfect for an afternoon snack. "Oatmeal and oat bran consistently lower cholesterol linked to a compound, beta-glucan, which is a potent soluble fiber," says Layne Lieberman, R.D., culinary nutritionist and author of "Beyond the Mediterranean Diet: European Secrets of the Super-Healthy." She suggests soaking bircher muesli oats overnight with dried fruit, fresh fruit, nonfat yogurt, almond milk and chopped almonds.

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Fish Food

An ideal snack for when you're on the go, tuna is a great way to boost heart health. Dr. Matthew Budoff, M.D., a cardiologist with the Los Angeles Biomedical Research Institute, says fish is rich in omega-3 fatty acids, which may help protect against heart attacks. Toss a can in your bag, or, if you have more time, dish it up with a scoop of salsa and a squeeze of lime, says cookbook author Tina Ruggiero, M.S., R.D., L.D.

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Go Nutty

Nuts have a strong reputation for being good for the heart, but don't just grab a handful. Lieberman suggests making a walnut hummus. "Walnuts contain a good dose of omega-3 fatty acids that other nuts don't," she says. "Omega-3s lower triglycerides, a type of fat in the blood, and may slow down plaque buildup in the arteries." To make hummus, combine 19 ounces of chick peas with 1/4 cup of walnuts in a blender. Add three tablespoons of lemon juice, and season with cumin and pepper.

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Warm It Up

For a quick snack, nutritionist Alison Borgmeyer, M.S., R.D., loves Egg Beaters SmartCups. "I pop them in the microwave, add some peppers and a sprinkle of cheese, and I'm good to go until dinner," she says. "Less than 200 calories with no cholesterol and little fat but with vitamins, minerals and satisfying protein that your heart needs to keep you moving."

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Play It Smooth

Lieberman suggests making a heart-healthy smoothie with a frozen banana, a handful of spinach, one mango and 1.5 cups of almond milk. "Spinach adds a heavy dose of antioxidants, including vitamin C, vitamin E, vitamin A (in the form of carotenoids), manganese, zinc and selenium," she says. "Antioxidants from natural foods have been associated with a decreased risk of atherosclerosis (plaque buildup) and high blood pressure."

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Oh Soy!

Adding soy into your diet offers many benefits for the heart. "Soybean oil is relatively low in saturated fat and has zero grams trans fat per serving," says Mark Messina, Ph.D., M.S., soy health expert for the United Soybean Board. "Plus it contains vitamin E and essential omega-6 and omega-3 polyunsaturated fat, which can promote cardiovascular health." Try pairing edamame hummus with your favorite veggies for a nutrient boost, he adds.

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Add Some Sweet

Baked sweet potatoes are heart smart because they are a super-food, packed with calcium, potassium, and vitamins A and C, Lieberman says. "They are virtually fat-free, low in sodium, are one of the most nutritious vegetables and a good source of the soluble fiber pectin known to lower LDL cholesterol (bad cholesterol)," she adds. "They even contain vitamin E. These vitamins, minerals and fiber are responsible for protecting the body against heart disease and stroke."

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Easy Peasy

Want a snack with crunch? Borgmeyer recommends making your own treat with yellow and green split peas. "It's super easy with good fats and protein — great for the heart," she says. To make, soak one cup of dried split peas in three cups of water for 4.5 hours. In a large skillet, add a little olive oil, add peas and stir frequently. Cook five to 10 minutes until golden brown.

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Indulge with Chocolate

Get your chocolate fix with Lieberman's chocolate tofu banana mousse. "Regular intake of soy protein in the form of tofu has been shown to lower LDL cholesterol, lower triglycerides and decrease the risk of blood clot formation," she says. To make, in a blender combine one banana, 12 ounces drained tofu, five tablespoons unsweetened cocoa powder, 1/4 cup maple syrup, three tablespoons almond or fat-free milk, and 1/4 teaspoon cinnamon.

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Enjoy a Drink

Pair your heart-healthy snacks with a heart-healthy beverage such as red wine or green tea. "Red wine contains antioxidants resveratrol and catechins, which may help protect artery walls," Lieberman says. "Alcohol — in moderation — can also boost HDL, the 'good' cholesterol." Green tea may improve blood flow in the vessels, she adds. If opting for wine, Lieberman recommends checking with your physician if you are currently taking medications including aspirin.

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