Recipes Your Heart Will Love
The colour red has always been associated with the heart. And, a number of naturally red foods are full of heart-healthy nutrients.
There’s nothing more important than keeping your cardio powerhouse strong.
. Anthyocyanins are antioxidants that are found in red fruits and can lower cholesterol and reduce inflammation.
Here are 3 of my favourite “red” foods and recipes
Beetroot is as healthy as it is colourful. The bright red juice of a beetroot contains nitrate, a chemical which reduces blood pressure and reduces the risk of heart disease and strokes. Discover the recipe for Beetroot Hummus on Valentines Day. Great with crudites of mixed Peppers, Carrots, and Cucumber.
Beets are finally enjoying a place at the center stage of a healthy diet. Check out these 3 unexpected ways to include them in your next meal.
Beets are finally enjoying their much-deserved place at the center stage of a healthy diet. Not only are they full of essential nutrients like B vitamins, iron, copper, magnesium, and potassium, these ruby gems are also high in immune boosting compounds, and incredibly versatile.
Roasted Beetroot Hummus
Roasted beetroots, with their subtle sweetness, add a delicious twist to traditional hummus. This stunning magenta snack is flavoured with tahini, garlic and spices, and is the perfect blend of creamy and tangy. Great as a dip or as a spread, it‘s as versatile as it is vibrant.
- 1 small beet
- 1¾ cup cooked chickpeas, drained
- zest of 1 large lemon
- juice of half a large lemon
- pinch of salt and pepper
- 2 large cloves garlic, minced
- 2 heaped tbsp tahini
- ¼ cup extra virgin olive oil
- Preheat oven to 190°C and roast beet for about 1 hour. Make sure beet is wrapped in tin foil. Allow it to cool in fridge to room temperature.
- Once beet has cooled, peel, quarter and place in food processor. Blend until almost smooth. Add remaining ingredients except for olive oil and blend until totally smooth.
- Drizzle with olive oil as hummus is mixing. Taste and adjust seasonings as needed. If the mixture is too thick, add a little water.
Cherries are a great source of antioxidants which protect against heart disease – made evident by their rich, red colour. They also offer a high dose of anthocyanins which lower cholesterol and reduce inflammation.
Cherry Banana Milkshake
Blend it, bottle it and fall in love at first sip with this refreshing cherry milkshake.
159g sour cherries (frozen) – 1 banana.-300ml low-fat milk or almond milk for vegan alternative –Optional fresh vanilla
Simply place all ingredients in a blender and blend on high until smooth. Add fresh vanilla and enjoy.
Research suggests that eating tomatoes can reduce your chances of developing heart disease by a quarter. It’s the combination of nutrients in tomatoes – vitamin C, vitamin A, potassium and fibre as well as their high lycopene levels – that has been said to prevent cardiovascular disease.
Looking for a heart-warming breakfast in bed with tomatoes as a main ingredient? Why not try the veggie muesli and start your day with a delicious, savoury bowl of goodness that’s sure to leave you energized.
- 40g oats
- ¼ cucumber
- 1 bell pepper
- 2 tomatoes
- 1 tbsp flaxseeds
- 2 tbsp peeled pumpkin seeds
- 100g fat-free yogurt
- ½ bunch fresh basil
- Optional fresh lemon juice, ground paprika, unrefined salt, black pepper
- In a pan over a medium heat, dry roast flaxseeds and pumpkin seeds for approx. 4 mins.
- Slice cucumber, pepper & tomatoes. Mix oats, roasted seeds and yogurt. Season with fresh lemon juice, paprika, salt & pepper to taste, then serve sprinkled with chopped basil.
HAPPY VALENTINES DAY FROM AME4CHANGE