Category Archives: heart health

Quinoa and Pomegranate Salad

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INGREDIENTS

  • 1 cup uncooked quinoa
  • 2 cups water
  • Pinch of kosher or sea salt
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher or sea salt
  • Fresh cracked black pepper, to taste
  • 1 cup pomegranate seeds
  • 1/2 cup chopped Italian parsley
  • 1/4 cup toasted, sliced almonds (optional)

  • INSTRUCTIONS

    1. Combine the quinoa, water and pinch of salt in a medium saucepan. Bring the water to a boil, once water begins to boil, reduce the heat to low and cover the pan. 
    2. Simmer covered for 15 minutes (there may still be some water not yet absorbed). Remove from heat. 
    3. Keeping the pan covered, let it stand for 5 minutes, or until the remaining water is absorbed. 
    4. Remove the lid and gently fluff the quinoa. Set aside to completely cool. 
    5. In a bowl whisk together the olive oil, balsamic vinegar, lemon juice, 1/2 teaspoon of salt and pepper. 
    6. In a large bowl, toss together the cooled quinoa, pomegranate seeds, parsley, almonds and dressing. Serve at room temperature or chilled.
  • adapted from foodandwine.com

GOLDEN MILK OVERNIGHT OATS

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Yields: 2 servings (may be prepared vegan and gluten-free)

Ingredients:

Golden milk (This version is a bit spicier than the Turmeric Latte recipe posted alone. May also use that recipe in place of this one.)

  • 1 tablespoon honey, more to taste
  • 1 teaspoon ground turmeric
  • 1⁄4 teaspoon ground ginger
  • 1⁄4 teaspoon ground cardamom
  • 1⁄4 teaspoon ground cinnamon
  • 2 tablespoons boiling water
  • 2 cups plant based milk
  • pinch of black pepper

Oats

  • 1 & 1/3 cups old-fashioned rolled oats (gluten-free if desired)
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp hearts
  • 1 & 1⁄2 cups golden milk (above)
  • Fresh fruit and honey, for serving

Instructions:

Golden Milk

In a medium bowl, combine the honey, turmeric, ginger, cardamom and cinnamon. Stir to combine, then stir in the boiling water to dissolve the honey. Stir in the milk. Taste, adding more honey if desired.

Oats

Combine oats, chia, and hemp seeds in a glass jar, stir to combine. Pour the golden milk into the jar and stir to combine. Chill overnight or up to 3 days. To serve, top with fresh fruit and honey, if desired.

 

TURMERIC HUMMUS

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Ingredients

  • 2 cans chickpeas
  • 1/2 cup water from the chickpea can or more to taste
  • 4 tbsp olive oil
  • 1 large lemon (juice only)
  • 1 peeled garlic clove
  • 1/2 tbsp ground turmeric
  • 1/2 tsp salt
  • Black pepper to taste
  • Pomegranate seeds, pumpkin seeds and parsley, to serve (optional)

Instructions

  • Place all ingredients (except optional garnishes) in a food processor for 30-60 seconds.

Notes

  • Keeps well if covered in the fridge for two days. Cover with a little oil.
  • Adjust amount of liquid in the recipe according to your taste. More liquid yields a smoother hummus, less a chunkier one.

TAKING CARE OF YOUR HEART

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Your heart is your life source and needs special care; both physically and emotionally. A few ways to care for your heart are through proper exercise, nutrition and stress reduction.

The cardiovascular system consists of the heart and its blood vessels. Consistent exercise is the most efficient way to strengthen and improve the cardiovascular system.

  • Consistent  exercise is considered to be 4-5 times a week for a minimum of 30 minutes. Cardiovascular or “aerobic” activity strengthens the heart and lungs and improves the body’s ability to use oxygen. A healthy cardiovascular system helps reduce the risk of coronary disease, lowers blood pressure, decreases depression, stress and anxiety, improves sleep and increases energy levels.

It is true – you are what you eat. There are many heart healthy foods that can help prevent and repair cell damage.

  • To keep it simple, focus on a variety of fruits and vegetables, the more colorful the better. Whole grains, beans, legumes, nuts and seeds are also important. Avoid processed foods and eat foods in their whole, natural form. If it didn’t come from the ground it’s not a whole food. I’ve never heard of a Doritos tree have you?

Stress reduction is also crucial for heart health. Some ways to reduce stress are:

  • Spending time with people you love
  • Physical touch
  • Laughing
  • Spending time in nature
  • Listening to music
  • Meditation
  • Massage
  • Activities such as yoga, dance and tai chi
  • Playing an instrument
  • Journaling
  • A great nights sleep

I invite you to begin now and truly take care of your heart. Get your body moving. Go for a beach walk or hike. Try a fun class or indulge in a spa treatment. Plan a few outings with your favorite people. Sleep in on a weekend. Listen to music you love everyday. When you feel anxious pause and take a slow, deep breath.

“The only lasting beauty is the beauty of the heart.” ~ Rumi