Tag Archives: strawberries

13 Foods for a Healthy Heart

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The American Heart Association states “Heart disease – also called coronary heart disease – is a simple term used to describe several problems related to plaque buildup in the walls of the arteries, or atherosclerosis. As the plaque builds up, the arteries narrow, making it more difficult for blood to flow and creating a risk for heart attack or stroke.”  Not only are one in every 4 deaths in the US related to heart disease but heart disease is the leading cause of death for both men and women in the US.  Heart disease is a huge problem for the United States population.  Fortunately, there are many steps related to diet and lifestyle that can positively impact your heart health.

Foods to Eat to Reduce Heart Disease

Salmon:  The American Heart Association recommends eating fish (particularly fatty fish) at least two  times a week.  A standard serving is 3.5 oz, about the size of a deck of cards . Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.  Research has shown that omega-3 fatty acids decrease the risk of abnormal heartbeats, which can lead to sudden death.  Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and can slightly lower blood pressure.

Blueberries:  All berries are excellent choices for overall health because they are densely packed with a variety of potent phytochemicals and fiber without being high in sugar.  Blueberries and strawberries seem to be particularly good at boosting heart health by decreasing plaque build-up in the circulatory system.  Three or more servings of a half a cup of blueberries or strawberries each week is all that is required to start seeing heart benefits.

Oatmeal:  Oats contain a powerful cholesterol fighting fiber known as beta-glucan. Many studies have proven the beneficial effects of this special fiber on cholesterol levels. Studies show that consuming just 3 grams of soluble oat fiber per day (roughly the amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This cholesterol lowering effect is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.

Dark chocolate:  Dark chocolate, at least 70% cocoa or higher, contains flavonoids, powerful anti-oxidants which impact vascular health, by lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.

Citrus:  Recent research has shown that women eating a diet rich in citrus fruit enjoy a decreased risk of stroke.  Citrus fruits are also a valuable source of vitamin C, which has been linked with a lower risk of heart disease. Remember, grapefruit products may interfere with the action of the cholesterol-lowering drugs known as statins.

Tomatoes:  Tomatoes are a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E.  These vitamins, minerals and anti-oxidants have a profound impact on heart health including the reduction of LDL (bad) cholesterol, homocysteine, platelet aggregation, and blood pressure.

Nuts:  All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet.  Be sure to eat nuts raw or dry roasted to avoid the unhealthy oils sometimes used for roasting.  Walnuts, considered the best nut for heart health, have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that eating as few as 8 walnuts a day were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a high fat meal.

Legumes:  Lentils, black beans, black- eyed peas and kidney beans are four of the best beans to lower cholesterol and blood pressure.  They are a fiber filled addition to your diet.  Long term studies have found their high fiber content lowers cholesterol and triglyceride (blood fat) levels.  Try to eat about 3-4 cups of beans a week.

Extra virgin olive oil:  Olive oil is loaded with anti-oxidants that help fight heart disease. Studies have shown it is helpful in the reduction of LDL cholesterol, blood pressure, and inflammation.  It also helps reduce unwanted blood clotting, reducing the risk of stroke.  Be sure to buy cold pressed extra virgin olive oil to get the most benefit.

Red wine: Moderate consumption of alcohol (1-2 drinks a day) has been associated with a decreased risk of heart attack and stroke.  Red wine appears to offer more benefit than other forms of alcohol due to its high concentration of flavonoids and resveratrol, which may play an active role in limiting the start and progression of atherosclerosis.

Leafy Greens:  Leafy green vegetables are rich in lutein which has been associated with a decreased risk of artery thickening.  Leafy greens also contain potassium, which helps manage blood-pressure levels.

Flax or chia seeds:  Flaxseeds contains lignans, which are chemical compounds that carry antioxidants and enzymes that have many benefits. Flax is also a good source of a type of soluble fiber that helps maintain ideal cholesterol levels.  Chia seeds are also loaded with fiber and provide healthy omega-3 fatty acids.  Chia and flax seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.

Avocado:  Avocados contain monounsaturated fatty acids, which have been shown to help lower our risk of heart disease.  They are also rich in phytosterols like beta-sitosterol, campesterol, and stigmasterol which decrease inflammation in the body.

Other Factors to Consider in Heart Health

Exercise:  The American Heart Association recommends at least 30 minutes of moderate exercise 5 days a week for overall heart health.  For people with concerns about high blood pressure or elevated cholesterol, they recommend 40 minutes of vigorous intensity aerobic exercise 3-4 times a week.  Exercise includes anything that gets your body moving and burns calories.  Choose an activity you like and stick to it!

Decrease Salt Consumption:  In some people, sodium increases blood pressure because it holds excess fluid in the body,  placing an added burden on the heart.  The American Heart Association recommends about 1500 mgs a day of salt but most people eating a Standard American Diet consume about 3400 mgs a day.  Eating a diet low in packaged foods will help you decrease your sodium intake.

Floss Your Teeth:  Recent research has demonstrated a possible link between periodontal disease and  heart disease.  In a new study in which researchers infected mice with four different types of bacteria associated with gum disease, the mice had increased levels of systemic inflammation and cholesterol.

Don’t smoke:  People who smoke are two to four times more likely to get heart disease.  The nicotine in cigarettes raises your blood pressure, damages blood vessels, raises your heart rate, increase your risk of blood clots and decreases the amount of oxygen that gets to your heart.  All of these factors contribute to heart disease.

Sleep:  In a recent study, people sleeping less than 6 hours or more than 10 hours a night were found to have a higher prevalence of coronary heart disease, stroke and diabetes, in addition to obesity and frequent mental stress, compared to “optimal sleepers” who slept an average of seven to nine hours.  The study speculates that quality of sleep is just as important as quantity.

Photo by coletree under the Creative Commons license.

33 Super Tasty Healthy Snacks

I am always searching for a perfect go to snack that will fill me up while stoking my body with healthy fuel.  Here is a list of 33 nutrient dense, tasty snacks I rely on to fuel me an my family.

Nut Butter Stuffed Dates

Nut Butter Stuffed Dates

  1. 4 dates stuffed with 1 tbs of nut butter (roughly 180 calories)
  2. Chili Lime Popcorn .
  3. Apple with 1 tbs of almond butter (180 calories)
  4. Frozen banana with 10 almonds (180 calories)
  5. ½ avocado topped with salt, pepper and spoonful of salsa (170 calories)
  6. 2 tbs of chia seeds with ¼ cup of almond milk and ½ cup of blueberries (196 calories)
  7. 1 cup of jicama spears with ¼ cup guacamole and 2 tbs of salsa (165 calories)
  8. 1 cup veggie juice with 4 slices of deli turkey (150 calories)
  9. 3 tbs of hummus spread on hearts of palm spears (180 calories)
  10. 1 100 calories whole wheat pita with 2 tbs of hummus (170)
  11. 1 cup of shelled edamame (200 calories)
  12. 6 dates stuffed with 3 tsps of Gorgonzola cheese and 1 almond each (210 calories)
  13. 2 large hard boiled eggs and ¾ cup of cherries (210 calories)
  14. 1 ounce of turkey jerky, 1/8 cup of slivered almonds and a pear (208 calories)
  15. 9 walnut halves and 1 cup of sliced plums (194 calories)
  16. 4 dried figs and two slices of prosciutto (210 calories)
  17. 1 apple and 1 piece of string cheese (160 calories)
Chocolate Almond Energy Blasts

Chocolate Almond Energy Blasts

18.  Chocolate Almond Energy Blasts
19.  Four fresh figs stuffed with 1 tbs of goat cheese and then drizzled with honey (206 calories)
20.  1 Trader Joes mini fiber cake spread with 1 tbs of nut butter (175 calories)
21.  3 oz of deli turkey spread with 2 tbs of  hummus and then rolled up
22.  One 6 inch whole wheat tortilla, spread with 2 tbs of Trader Joe’s Fat Free Black Bean dip with ¼               avocado,  then rolled up (190 calories)
23.  Trader Joe’s Fat Free Bean Dip spread on 2 oz of deli turkey and ¼ avocado (180 calories)
24.  Medium pear, 1 tbs of chopped walnuts, 1 tsp of honey (170 calories)
25.  Larabar (roughly 200 calories, depending on flavor)
26.  7 oz full fat Greek Plain Yogurt with handful of raspberries
27.  Medium banana with 1 tbs of peanut butter (190 calories)
28.  3 Rye crackers with 1 oz of goat cheese and 1/3 cup of blueberries
29.  1 serving of pita chips and 1 kiwi
30.  1/3 cup of part skim milk ricotta plus 11 chopped smokey almonds
31.  ¼ cup  of Love Grown Granola, ¼ cup of blueberries with ½ cup unsweetened almond milk (166 calories)
32.  2 hard boiled eggs with 2 tsps of sriracha  sauce (165 calories)
33.  1 cup whole strawberries dipped in 2 melted Lindt Excellence Chili Bar squares (141 calories)

Enjoy!!

Also checkout this weeks Cooking For One Series I am participating in.  Here is the line up of amazing bloggers with super yummy recipes.  I can’t wait to try all these recipes!

 

Day
Friends
Sunday, October 5th
Katie @ Whole Nourishment ~ Green Quinoa Bowl
Monday, October 6th
Kellie @ Food to Glow ~ Grilled Shiitake Kimcheese
Tuesday, October 7th
Isadora @ She Likes Food ~ Vegetable Lasagna Roll-ups
Wednesday, October 8th
Dearna @ to her core ~ Roasted Pumpkin and Peanut Soup
Thursday, October 9th
Lynsey @ lynseylovesfood ~ Roasted Root Vegetable Calzones
Sarah @ Highgate Hill Kitchen ~ Spicy-Roasted Chickpeas, Herbed Freekeh & Moroccan Carrot Salad
Friday, October 10th
Grace @ Earthy Feast ~ Marinated Mushroom Sandwich with Sautéed Greens + Avocado + Egg
Saturday, October 11th
Teri @ Nourished Roots ~ Curried Red Lentil and Roasted Delicata Squash Soup

 

Shared with Urban Naturale and Fat Tuesday.

Strawberry Rhubarb Crumble, GF, Vegan

 

Strawberry Rhubarb Crisp with vanilla ice cream.

Strawberry Rhubarb Crisp with vanilla ice cream.

This weekend I went to visit my in-laws near Bainbridge Island, Washington.  Bainbridge has an amazing little farmer’s market with talented artisans and beautiful booths filled with produce.  When I was there on Saturday, one of the booths was featuring rhubarb and had a recipe for a flourless Strawberry Rhubarb Crumble.  Even though I had never cooked rhubarb before and had only eaten it a few times, once I sampled the crisp, I was hooked.  My son, mother-in-law and I instantly decided we needed to recreate the crisp for dessert that night.

Beautiful Rhubarb at the farmer's market.

Beautiful Rhubarb at the farmer’s market.

I loved this recipe because it did not include any gluten or dairy and is pretty light on sugar.  I also liked it because it included chia seeds for added omega-3’s. The chia seeds acted as a nutty, crunchy binder in both the filling and the crumble.  You can buy Chia Seeds here)  The almond meal used in place of flour offered a tasty, nutty  flavor I loved.  Almonds are high in fiber, Vitamin E, potassium and magnesium.  (You can buy Bob’s Red Mill Flour Almond Meal here.)

The strawberries offered a potent dose of Vitamin C and other antioxidants and the rhubarb is also high in fiber, Vitamin C and provides a major dose of Vitamin K, which supports healthy bone growth and can limit neuronal damage in the brain.  The oats contributed an extra boost of fiber, manganese and a surprising amount of protein.  (You can buy Bob’s Red Mill Oats Rolled Regular here.)

There are so many beneficial ingredients in this crumble that I think you could serve it for breakfast and feel like you have started your day off on the right nutritional foot!  I love when a dessert is good and good for you!!

Filling waiting for the crumble topping.

Filling waiting for the crumble topping.

I think I mentioned in a previous post how much my father-in-law loves fruit desserts so he was thrilled when my son pulled this one out of the oven.

Finished crumble ready for dessert.

Finished crumble ready for dessert.

Some of us added ice cream to our crumble but if you are dairy free, it was just as good without it.

Crumble with ice cream.

Crumble with ice cream.

Strawberry Rhubarb Crumble, GF, Vegan

Ingredients

  • For Base
  • 2 lbs of strawberries, chopped
  • 1 cup of rhubarb
  • 1/2 lemon, juiced
  • 1 tsp of cinnamon
  • 2 tbsp chia seeds
  • 3 tbs of brown sugar
  • For topping
  • 1 cup of almond flour
  • 1 tsp cinnamon
  • 1/2 cup rolled oats
  • 3 tbs brown sugar
  • 1 tsp baking powder
  • 1/8 tsp of salt
  • 2 tbs chia seeds
  • 4 tbs of coconut oil, softened
  • 1/2 cup almonds, chopped

Instructions

  1. Preheat oven to 375 degrees.
  2. In medium bowl, combine base ingredients. Mix well and then set aside while you prepare the crust.
  3. In medium bowl, mix almond crumble topping ingredients except coconut oil and crushed almonds.
  4. Warm up the coconut oil by putting jar in warm water.
  5. Add coconut oil and chopped almonds in the bowl with the crumble topping. Mix until a course crumb is formed.
  6. Pour the base into a 8 X 11 baking dish. Top with crumble topping and bake until bubbling and almonds are roasted.
  7. Bake about 30-40 minutes depending on your oven.
  8. Wait 15 minutes before serving.
  9. Serve warm or room temperature and include ice cream topping if desired.
http://www.nourishedrootspdx.com/blog/strawberry-rhubarb-crumble-gf-vegan/

This post contains affiliate links.

Shared with Homespun Oasis, She eats, The Nourishing Gourmet, Real Food Fridays, Gluten Free HomemakerGirl Meets NourishmentRock My Vegan Socks, The Novice Gardner, Food Renegade, Allergy Free Alaska and Live Laugh Rowe.

Tiny Tip Tuesday: Eat Some Berries

 

Beautiful antioxidant filled berries.

Beautiful antioxidant filled berries.

Summer is definitely here in the Northwest and the Farmer’s Markets are loaded with berries.  Right now, you can fill your fridge with raspberries, blueberries and strawberries and blackberries are just around the corner.  Why is this such good news for those of us interested in our health?  Because these four berries are at the top of the list for providing antioxidants.  Their  bright, vibrant colors are a sign of their antioxidant’s powerful ability to stop free radical damage.  Berries also contain a pain fighting anti-inflammatory called COX-2, found in come scientific studies to be more effective than ibuprofen.

Each of these berries offers their own particular health benefits so I diet rich in all four is optimal.  Strawberries are loaded with Vitamin C, manganese and potassium.  Blueberries also have Vitamin C and fiber.  Blackberries have a little protein plus Vitamin E, Vitamin K and omega-3 fats.  Raspberries offer fiber as well as copper, vitamin K, pantothenic acid, biotin, vitamin E, magnesium, folate, omega-3 fatty acids, and potassium.  With all these amazing health benefits, adding berries to your diet is a delicious must do!

Shared on Natural Living Monday, Urban Naturale, Allergy Free Alaska and REal Food Forager.

Photo by Vancity Allie on flickr.

Fresh Spring Strawberry Bread

Sliced up and ready to eat.

Sliced up and ready to eat.

Every year, when I was a child, my mom would pull out her recipe for strawberry bread.  This sweet, yummy bread was a sure harbinger of Spring.  Even though my mom used frozen strawberries in her bread,  I seem to remember only eating this treat when fresh strawberries were available.  I loved slathering this bread with a tasty strawberry cream cheese she would make and then dunking it in milk.  While I remember loving this bread, when my mom shared the recipe with me, I decided to make a few tweaks to improve it’s nutritional punch.  (I would still qualify this bread as more of a treat then a nutritional powerhouse!)

Photo by Manchester-Monkey of flickr.

Photo by Manchester-Monkey of flickr.

The original recipe called for 2 cups of white sugar, 1 cup of vegetable oil, frozen strawberries and 3 cups of white flour.  I made some adjustments to these ingredients.  Check out the amended recipe.  I think it has much more to offer nutritionally than the original.

Wet and dry ingredients before mixing.

Wet and dry ingredients before mixing.

Batter after mixing wet and dry ingredients.

Batter after mixing wet and dry ingredients.

Some of the major changes I made to this recipe include:

  • Switching the flour from white to whole wheat and adding ground flax seed and almond meal to the recipe
  • Reducing the total sugar from 2 to 1 cup and replacing the white sugar with coconut sugar
  • Reducing the oil from one cup of vegetable oil to 1/2 cup of coconut oil and 1/2 cup plus 2 tablespoons of applesauce
  • Changing from frozen strawberries packed in sugar to fresh strawberries
Batter awaiting the oven to heat up.

Batter awaiting the oven to heat up.

 

Bread right out of the oven.

Bread right out of the oven.

Fresh Spring Strawberry Bread

Ingredients

  • 1 3/4 cups of whole wheat flour
  • 1/4 cup fresh ground flax seeds
  • 1 cup of almond meal
  • 1 cup of coconut sugar
  • 1 tsp of baking soda
  • 1 tsp of salt
  • 4 eggs
  • 1/2 cup of coconut oil, melted
  • 1/2 cup + 2 tbs of applesauce
  • 1 lb of strawberries, stemmed and chopped

Instructions

  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients together.
  3. Make hole in middle of dry ingredients and add strawberries, oil, applesauce and eggs.
  4. Pour batter into a greased and floured pan.
  5. Bake for 50-60 minutes, depending on your oven.
http://www.nourishedrootspdx.com/blog/fresh-spring-strawberry-bread/

I am satisfied with a not very sweet bread.  If you like a sweeter taste, you might experiment with the amount of sugar you use.

Final product.

Final product.\

Fresh strawberry season is a short one.  Take advantage of the bounty nature is offering and whip yourself up some of this tasty bread.

This post was added to the The Idea Room’sSix Sister’s Stuff, Skip to My Lou Natural Living Monday and Today’s Creative Blog linky party.

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