Heart Healthy Recipes
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When considering how to eat more heart-healthy, it’s important to think of the rainbow. The best way to make sure you’re getting the right about of vitamins, nutrients, and healthy antioxidants is to make sure you eat a variety of fruits and vegetables.
If you’re stumped on ways to incorporate more colorful foods into your diet, here is a great infographic from the American Heart Association.
Below is a delicious smoothie recipe to help you start your day with loads of color and a couple more heart-healthy recipes I’ve collected to help you easily add more to your meals.
BEET DETOX SMOOTHIE
INGREDIENTS
1 cup baby (steamed) beets
1/2 cup celery
1 medium avocado
1 red or green apple-sliced
1 tablespoon chia seeds/psyllium husk
2 cups low sugar lemonade , (filtered water, 3 lemons, monk fruit)
coconut water
2 cups frozen strawberries
HOW TO PREPARE
Put all ingredients in a large zip lock bag the night before and put in the freezer.
In the morning pour the frozen ingredients into a blender and add the lemonade.
Depending on fat ratio for your body add 1 Tbs. medium-chain triglycerides (MCT) oil
Add 1-2 scoops of collagen (optional)
Blend and serve.
FiBER BEAN SALAD
INGREDIENTS
2 cans garbanzo beans, drained and rinsed
1 can black beans, drained and rinsed
3 Roma tomatoes, seeds removed and diced
1/2 red onion, diced
1 English cucumber diced
3 cloves garlic, minced
2 tablespoons fresh mint, chopped
1/4 cup fresh parsley, chopped
mineral salt and fresh cracked pepper to taste
1 teaspoon sumac or smoked paprika (optional)
3-4 tablespoons olive oil
juice of 1 large lemon
1 tablespoon apple cider vinegar (optional)
HOW TO PREPARE
In a large bowl, whisk lemon juice, vinegar, salt, pepper and olive oil
Add the rest of the ingredients and mix to incorporate
Sneak it some healthy antioxidants by adding this healthy sauce to your meat, zucchini noodles, or on top of a salad.
PUMPKIN PESTO
INGREDIENTS
1 bunch fresh cilantro (about 1 cup, packed)
1 clove garlic (or more to taste)
1 tablespoon lime juice
1/3 cup pumpkin seeds
1/4 cup olive oil
HOW TO PREPARE
Cut the toughest part of the stems off the cilantro. Rough chop the rest and add to a food processor.
Peel garlic and add
Add lime juice
Pulse food processor a few times until cilantro is chopped but not completely fine.
Add pumpkin seeds and pulse 5-10 times to form a rough paste
Add olive oil and pulse until achieve desired consistency
To store, keep in a small jar and top with olive oil to keep the air out.
AMBER GABRIEL, CHWC, CPT, RYT
Amber Gabriel is a health coach at WellcomeMD’s medical concierge clinic in Charlotte, NC. Amber earned her health and wellness certification from the Institute for Integrative Nutrition. As an avid consumer of health-related podcasts, research, and books, Amber is eager to share her knowledge with others. She is passionate about helping her clients understand their unique ability to limit toxins and nourish their mind, body, and spirit along their health journey. In addition to health and wellness coaching, Amber is also a yoga instructor and personal trainer with expertise in gut health and toxin elimination.
Dr. Rajal Patel is a physician at WellcomeMD’s medical concierge clinic in Mooresville, North Carolina. Dr. Patel is proficient in all aspects of primary care, with expertise in gut and hormone health and considerable experience treating patients with chronic conditions. To help her patients find optimal health, she focuses on the underlying lifestyle behaviors, stressors, and environmental exposures that drive disease.
Dr. Patel is board-certified in Family Medicine, a Diplomate of the American Board of Integrative Holistic Medicine. After earning her dual Doctor of Medicine and Master of Public Health degrees from the University of Michigan, Dr. Rajal Patel served as an attending physician in New York City before relocating to Mooresville in 1999.
This article is part of a series for American Heart Month on tips for achieving and maintaining a heart-healthy lifestyle. Click below to read other post in this series.
12 Risk Factors for Heart Disease
8 Tips for Achieving a Heart-Healthy Lifestyle
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