The heart is an incredible organ, with the ability to deliver essential nutrients via an average of 5 liters of blood per minute to cells all over the body, while removing waste. It is now well-known that the food we eat has an impact on the heart's long term operating capacity. According to the American Heart Association, the best foods for the heart include whole fruits and vegetables, fish, lean meats, and whole grains. Here are two, easy and delicious recipes that are rich in healthy fats and nutrients that reduce inflammation, a known risk factor for heart disease. Enjoy!
Green Salad with Apple Cider Vinaigrette
Serves 6
Ingredients:
- 1/4 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 1/4 cup honey
- 1/4 tsp dried parsley flakes
- 1/4 tsp dried dill flakes
- Pinch of salt and pepper
- 2 cloves of garlic, smashed
- 1 head romaine lettuce, torn into bite size pieces
- 1 English cucumber, halved, seeded, and sliced
- 1/2 red onion, thinly sliced
- 2 Roma tomatoes, seeded and diced large
Instructions:
- In a 2 cup liquid measuring cup, measure and combine the olive oil, apple cider vinegar, and honey. Whisk until the honey is completely dissolved.
- Add the parsley, dill, salt, pepper, and garlic. Stir to combine, then set aside.
- Wash and prepare vegetables, then combine in a large serving bowl.
- Just before serving, remove garlic from the vinaigrette and discard. Toss the vinaigrette evenly in the salad.
Roasted Salmon
Serves 6
Ingredients:
- 2 lb salmon fillet
- 1/2 tsp salt
- 1 tsp coriander
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp onion powder
- 1 tsp black pepper
- 1 tbsp olive oil
Instructions:
- Preheat oven to 375 degrees Fahrenheit
- In a small bowl, combine salt, coriander, cumin, paprika, onion powder, and black pepper.
- Place salmon on a sheet pan lined with foil and rub seasoning on all sides. Drizzle with olive oil.
- Place the salmon in the preheated oven and bake for 15 minutes, or until the salmon flakes easily with a fork.
- Cut into 4 oz portions and serve.
These two recipes are a delicious and nutritious addition to your healthy lifestyle to keep your heart operating at its optimum. With February being American Heart Month, it's always good to use this time to keep our heart's health in check.
Check out what Merritt has in store this month to help raise funds for the American Heart Association by clicking here.
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