February is heart health awareness month here in the USA. I have just read some terrifying statistics of what we have going on nationally and internationally; 10's millions of people have heart disease and are losing their lives to the disease each year.
"The reality is the lifetime risk of developing heart disease is 1 in 5 people," says the world heart foundation…that is crazy and scary. Clearly, as a society, we need to up our cooking ingredient game and start making some significant dietary and lifestyle changes to help ourselves and those we love!
The American Heart Association notes that over 100 million people have high cholesterol. Gosh, that is some serious food for thought numbers right there! Needless to say, this week's recipes are heart-healthy, high fibre and low cholesterol.
I hope this week's menu and recipes bring heart ❤️ health loving to your table.
Recipe Notes
- BLUEBERRY & APPLE BAKED QUINOA ~ An easy cholesterol-free vegan berry breakfast bake with no added sugars. Quinoa adds plant protein and amino acids. The apples and berries add natural sweetness and lots of dietary fibre to create a deliciously easy oven-baked dish for breakfast, lunch or dessert.
- BALSAMIC BEETROOT & BROCCOLI QUINOA w/ Ginger, Garlic & Toasted Almonds. A quick & simple salad that can be served warm, at room temperature or chilled. Nutrient-dense with a rich source of plant protein.
Eating beetroots can help improve blood oxygenation digestion, balancing blood pressure and blood sugar, which helps strengthen our cardiovascular system and lowers the risk of disease.
- TUSCAN LENTILS POTATOES & SPINACH ~ This dish is simple, affordable, nourishing and delicious! Somewhere between a soup and a stew, even a Dal if you add some curry style spices. Spice it up and swap out ingredients as you like. This dish is versatile; it works well with all sorts of fun and tasty additions and can be served as a starter, main or a side dish.
- OLD BAY LEMON MUSTARD ROASTED FISH ~ A light and simple sheet pan dinner that is ready in under 15mins; roasted fish with mustard, old bay spice over lemon.
- CELERY ROOT REMOULADE with Mustard Tahini Miso Dressing ~ Celery Root, also known as Celeriac, is a rough on the outside root vegetable with a lovely creamy white inside a delicate celery-like flavour; it can be eaten both raw or cooked. Celery root is considered high fibre, low carb, low calorie, mineral-rich vegetable.
Celery Root Remoulade is a classic french dish made with lots of mayonnaise. I have created a healthy twist on the traditional recipe that is cholesterol-free, low in calories and has fermented foods for gut health. The mustard + tahini + miso + vinegar combination makes this dressing feel creamy and taste great!
- CITRUS, KIWI & POMEGRANATE FRUIT SALAD ~ Make a heart and health loving dessert that is juicy, tangy and naturally sweet!
Wishing you vibrant ❤️health.
Chef Karina Hines