Miga

Building the future of heart health At Miga, we believe everyone deserves to lead a long, healthy life.

That's why we created a heart health program that lets anyone get best-in-class care for obesity, high blood pressure, diabetes, and high cholesterol. Our program is covered by Medicare, and includes access to simple daily action plans, effective medications, and expert diet and lifestyle support.

02/12/2024

episode 16 of ‘make it heart healthy’ is a smoke salmon and and cream cheese veggie sandwich! 🥪🐟 hope you enjoy ♥️

recipe (makes 1 serving)
1. add 1/2 cup white wine vinegar to a small mixing bowl with a pinch of black pepper, red pepper flakes, and sugar
2. add 1/4 cup thinly sliced red onion and set aside for 10 mins to make the pickled red onions
3. toast 2 slices of multigrain bread
4. to one slice of toast add 2 tbsp low fat cream cheese, and to the other slice of toast add 2 tbsp hummus
5. add 2 layers of very thin slices of cucumber to the toast with cream cheese, along with 2 tbsp fresh chopped dill
6. then add 2 large 1/4” thick slices of tomato and pickled red onions
7. top with 2 oz smoked salmon and then finish the sandwich by adding the slice of toast with hummus
8. cut in half and enjoy!

02/02/2024

add protein powder to soups, smoothies, yogurts, oatmeal, and energy bites! try the recipes below, hope you enjoy ♥️

creamy soup 🍜
1. add 1 tbsp protein powder to 1 cup of soup, heat in the microwave or over the stove, and enjoy!

berry smoothie 🫐🥦
1. to a blender add 1/2 cup frozen berries, 1/4 cup broccoli florets, 1/4 cup nonfat milk, 1/4 cup nonfat plain greek yogurt, and 2 tbsp protein powder
2. blend until smooth, option to top with a sprinkle of granola, and enjoy!

peanut butter balls 🥜
1. to a large bowl add 1 cup steel cut oats, 1/3 cup peanut butter, 1/4 cup dark chocolate chips, 3 tbsp maple syrup, 2 tbsp protein powder
2. mix until combined, then roll into 1” balls and enjoy!

air fried zucchini crisps with homemade ranch 🥒🥣
1. cut 4 mini zucchini lengthwise in half (can also use a regular zucchini and cut into 8 thin strips)
2. dip each zucchini piece into egg wash, then all purpose flour, then back into egg wash, and finally into breadcrumbs
3. place into the air fryer at 390F for 8-10 minutes (or into the oven at 375F for 15-20 minutes)
4. make the ranch dip by mixing together 1/2 cup nonfat plain greek yogurt, 1 tbsp ranch seasoning (I used Trader Joe’s brand), 1 tsp fresh chopped dill, 1 tbsp protein powder, and a pinch of black pepper
5. dip the zucchini into the homemade ranch and enjoy!

01/28/2024

baked blueberry oatmeal breakfast bars! 🫐 save these to make to eat throughout the week for a fiber-rich balanced breakfast. hope you enjoy ♥️

recipe adapted from
makes 9 servings

1. preheat oven to 350F
2. to a large mixing bowl add 3 cups rolled oats, 2.5 cups milk (I used 2% milk but you can use any milk you like), 2 large eggs, 1/4 cup maple syrup, 2 tsps vanilla extract, 1/5 tsps baking powder, 1 tsp cinnamon, 1/2 tsp sea salt, 1 scoop protein powder (I used Vital Proteins)
3. mix together and pour into a 9x9” casserole dish lined with parchment paper
4. top with 1/2 cup fresh blueberries and place into the oven to bake for 40-45 minutes
5. cut into 9 pieces, save the bars in the fridge to eat for the week, and enjoy!

nutrition per serving: 189 kcals, 8g protein, 26g carbohydrates, 4.5g fat, 1.5g sat fat, 3g fiber, 135 mg sodium.

01/20/2024

episode 15 of ‘make it heart healthy’ is a savory greek yogurt breakfast bowl 🌱🍳

recipe (makes 1 serving)
1. bring a small pot of water to a boil
2. add 2 eggs and boil for 12 minutes
3. while the eggs boil, dice 1/4 cup cucumber, 1/4 cup tomato, and 2 tbsps red onion
4. add a thin layer (about 3 oz worth) of nonfat plain greek yogurt to the sides of a medium-sized bowl
5. add diced veggies and 1/4 cup microgreens to bowl with yogurt
6. peel the hard boiled eggs, cut them in half, and add to the bowl
7. top with black pepper, everything but the bagel seasoning, and a drizzle of olive oil
8. serve with a slice of whole wheat toast, and enjoy!

nutrition per serving: 337 calories, 25g protein, 20g carbohydrates, 15g fat, 3.5g saturated fat, 4g fiber, and 330mg sodium.

01/18/2024

more charcuterie-style lunch plates in 2024! these are a great way to incorporate variety and limit time spent cooking and prepping in the kitchen as they only take a few minutes to assemble. hope you enjoy ♥️

recipe (makes 1 serving)
1. to a large plate, add 1/2 of a thinly sliced apple, 1 hard boiled egg, 2-3 radishes cut in half, 1 peeled clementine, 1 oz mozzarella cheese, 4 mini cucumbers sliced in half lengthwise, 1/4 cup hummus, 1/4 cup blackberries, 1/2 oz almonds, 4-6 green grapes, and 6-8 fresh basil leaves
2. top hummus and mozzarella with a drizzle of olive oil, serve with 1 slice toasted sourdough, and enjoy!

01/13/2024

episode 14 of ‘make it heart healthy’ is a greek salad sandwich with sweet chili tofu! hope you love it ♥️

recipe (makes 1 serving)
1. add 2 cups of leafy greens to a large bowl to make the base of your salad
2. next add 1/4 cup diced tomato, 2 tbsp reduced fat feta cheese, 2 tbsp diced red onion, 1/4 cup pepperoncini, and 2 tbsp balsamic vinaigrette
3. toss everything to dress and set aside
4. toast 2 slices whole wheat bread (or 1 large slice cut in half)
5. to 1 side of the toasted bread add 2 tbsp hummus and 3-4 thin slices of avocado
6. top with a pinch of black pepper and red pepper flakes
7. add 2 oz of tofu about 1/4” thick (I used whole foods sweet chili tofu) and top with 1-2 scoops of salad
8. top with the other slice of bread and wrap in parchment paper to keep everything together
9. plate with the rest of the salad, and enjoy!

nutrition per serving: 495 calories, 21g protein, 39g carbohydrate, 29g fat, 4.5g sat fat, 16g fiber, 490 mg sodium.

12/10/2023

these frozen dessert bars are the perfect sweet treat 🙌🏼 enjoy after dinner or bring to your next holiday party ♥️ hope you enjoy!

recipe (makes 6 servings)
1. add 18 oz of nonfat plain greek yogurt to an 8x8” casserole dish
2. sprinkle with 1/4 cup pomegranate seeds and 1/4 cup pistachios
3. drizzle with 1.5 tbsps maple syrup
4. place into the freezer for 2 hours until the greek yogurt has hardened
5. cut into 12 squares and enjoy!

nutrition per serving (2 bars): 95 calories, 10g protein, 8g carbohydrates, 2.5g fat, 0g sat fat, 1g fiber, 30mg sodium

11/28/2023

episode 11 of ‘make it heart healthy’ is a vegetable dumpling soup 🥟🍲 made with edamame, cabbage, and mushrooms. this recipe takes less than 30 mins to make. hope you love it ♥️

recipe (makes 6 servings)
1. add 1 lb of frozen vegetable dumplings (option to use chicken dumplings for extra protein) to large pot along with 1 cup frozen edamame, 1 cup sliced mushrooms, 1 cup chopped green cabbage, 2 tbsp hot chili oil, 1 tbsp minced ginger, 2 tbsp coconut aminos, and 4 cups of low sodium vegetable broth
2. place pot over medium heat for 10-15 mins until dumplings are cooked through
3. serve with fresh green onions and enjoy!

nutrition per serving: 238 calories, 7g protein, 26g carbohydrate, 9g fat, 5g fiber, 2.5g sat fat, 508mg sodium.

11/08/2023

simple sheet pan meal with rosemary crusted halibut and crispy gnocchi 🤤

recipe (makes 4 servings)
1. preheat oven to 400F
2. loosely chop 3 roma tomatoes, 1 red onion, and 1 bell pepper
3. add to a large sheet pan lined with parchment paper and toss in 1 tbsp olive oil
4. add 15-20 (about 1.5 cups or 200g) fresh gnocchi to sheet pan
5. remove the skin from 14 oz (about 0.8 lbs) of halibut, cut into 2-4 pieces of fish, and place onto the sheet pan with vegetables
6. in a small mixing bowl add 1/4 cup breadcrumbs, 1 tsp olive oil, juice of 1/2 lemon, 1/2 tsp oregano, 1/4 tsp red pepper flakes, and 1 tbsp fresh chopped rosemary
7. mix breadcrumb and seasonings together and add 1-2 tbsp of the breadcrumbs to the top of the halibut in a thin layer
8. bake for 10-12 mins until the halibut is fully cooked, remove the fish from the sheet pan, and place the veggies and gnocchi back into the oven to bake for another 18-20 mins
9. add fish back to sheet pan and cook everything for 2 more minutes to warm up, then remove the sheet pan from the oven
10. plate 1/4 of the veggies and gnocchi in a bowl and then add 1 oz fresh burrata
11. add 3.5 oz (or 0.2 lbs) halibut, a sprinkle of fresh rosemary, and enjoy!

nutrition per serving: 366 calories, 30g protein, 29g carbohydrate, 13g fat, 5g saturated fat, 3g fiber, 278mg sodium.

10/24/2023

roasted tomato and red bell pepper soup! cozy up with this simple, warming, heart-healthy recipe 🍲🍅 swipe to cook 👉🏼

recipe (makes 2 servings)
1. preheat oven to 400F
2. cut 4 medium-sized tomatoes into quarters and roughly chop 2 red bell peppers
3. add tomatoes and bell peppers to a large dutch oven or sheet pan along with 1 roughly chopped yellow onion and a garlic bulb
4. add 2 tbsp olive oil to the veggies, along with 6-10 fresh sprigs of thyme
5. place into the oven to roast for 35-40 mins
6. add all cooked veggies to a blender along with 1/2 cup cannellini beans and 1/4 cup unsweetened oat milk
7. blend until smooth and pour into dutch oven or pot
8. add 1 tsp fresh ground black pepper, 1 tsp red pepper flakes, and 1/4 tsp sea salt, and a pinch of cinnamon
9. top with a drizzle of olive oil, 1 tbsp h**p seeds, and 1 tbsp pumpkin seeds, and enjoy!

10/17/2023

support digestion and add some color to your plate with these quick pickled red onions! 💕

recipe (makes 10 servings)
1. cut 1 small red onion into thin slices
2. to a mason jar, add 1 cup white wine vinegar, 1 tbsp sugar, 2 tsp sea salt, and shake to mix!
3. then add your onion slices to the mason jar (make sure all slices are submerged)
4. option to add other flavors to your mixture such as red pepper flakes, fresh dill or rosemary
5. add the top to your mason jar and then place into the fridge for 15 mins
6. enjoy on salads, wraps, sandwiches, tacos, etc!

10/13/2023

episode 6 of ‘make it heart healthy’ is a crispy rice salad with kale, cucumber, buffalo tofu, roasted broccoli, creamy cashew dressing, cilantro and scallions! 🍚🥗

recipe
1. preheat oven to 475F
2. place 1/2 cup cooked jasmine rice onto a sheet pan with 1 tsp sesame oil and 2 tbsp scallions (I used a microwaveable packet of rice to save time!)
3. pat rice into a thin layer on the sheet pan and place into the oven for 20-25 mins
4. cut fresh kale into 1/2” thick ribbons and measure out about 1.5 cups of chopped kale
5. add 1 tsp olive oil to kale and massage, set aside while you make your dressing
6. to a blender add 1/2 cup cashews, 1/4 cup olive oil, 2 tbsp coconut aminos, 2 tbsp nutritional yeast, 1 tsp sesame oil, 1 tbsp minced garlic, 1 tbsp fresh ginger, 1 tbsp sriracha, and juice of 1/2 lime
7. pulse ingredients until you have a liquid consistency (option at add 1-2 tbsp water to make dressing thinner)
8. take the crispy rice out of the oven and decrease the heat to 375F
9. to a sheet pan add 1/2 cup broccoli florets sprayed with olive oil and sprinkled with roasted red pepper flakes
10. in a small mixing bowl add 1/4 cup of crumbled extra firm tofu and toss to coat with 2 tbsp tapioca starch
11. lay the tofu on the sheet pan with broccoli and spray with olive oil, and then place the sheet pan in the oven for 12-15 mins
12. once the tofu cools to room temp, place into a small mixing bowl and toss with 1/2 tsp paprika and 1/4 cup buffalo sauce
13. drizzle 2 tbsp of the dressing over the massaged kale, and then add a few slices of cucumber, roasted broccoli, and buffalo tofu
14. add another 1 tbsp of cashew dressing, 2-3 tbsp crispy rice, 1 tbsp fresh chopped cilantro, and 1 tbsp fresh chopped scallions, and enjoy!

Address

548 Market Street
San Francisco, CA

Telephone

+13126673523

Website

http://www.migahealth.com/

Alerts

Be the first to know and let us send you an email when Miga posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.