Are you cooking using heart healthy recipes during National Heart Month?  I hope so. But even if you aren’t, you can use the healthy heart recipes below any time of the year.  For a healthy heart, our diets need to include foods rich in omega-3 fatty acids, such as fish (wild salmon preferably), flax seeds, and walnuts, all which can help reduce inflammation, cholesterol level, lower blood pressure, and the risk of blood clots.

Studies show that omega-3 fatty acids are better absorbed from foods than supplements. But if you think you might suffer from depression or fatigue, have very dry skin, cannot concentrate, have heart problems, you can also try to add more Omega-3 into your diet via supplements, such as fish oil or krill oil.

Try these recipes to keep your heart healthy

Omega Rich Baked Salmon with Pineapple and Mango Recipe

Ingredients:

• 1/2 cup pineapple juice
• 2 garlic cloves, minced
• 1 tsp low-sodium soy sauce
• 1/4 tsp ground ginger
• 2 salmon fillets, each 4 ounces
• 1/4 tsp sesame oil
• Freshly ground black pepper, to taste
• 1 cup diced fresh fruit, such as pineapple, mango and papaya

Directions:

In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.

Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed.

Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit.

Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. Transfer the salmon to warmed individual plates and serve immediately.

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Healthy Heart Recipe with Arugula with Fennel, Pear and Walnuts

Ingredients:

• 6 cups mixed salad greens
• 1 medium fennel bulb, trimmed and thinly sliced
• 2 medium pears, cored, quartered and thinly sliced
• 2 tbsp Parmesan cheese, grated
• 1/4 cup toasted walnuts, coarsely chopped
• 3 tbsp extra-virgin olive oil
• 2 tbsp balsamic vinegar
• Freshly ground black pepper, to taste

Directions:

Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately.

I hope you like these recipes I adopted from www.mayoclinic.com

Bon Appetit!

Let us keep our heart healthy if we want to feel fabulous, shall, we?

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Nutrition Counselor

I would like to share with you a healthy heart Greek Tomato – Cucumber easy detox salad recipe that  my friend Christine-Eliane Smith, FemiKnowlogist and Women’s Healthy Lifestyle Specialist, posted on our Feel and Look Fabulous facebook page.

Take only 10 minutes and be healthy with these ingredients.

Flax seed oil is rich in Omega -3 essential fatty acids, whcih  we need for a healthy heart; it is also rich in fiber to get rid of constipation, lower blood pressure and detox the body.

Cucumber has diuretic properties to help prevent water retention; it also has a digestive enzyme that can break down protein and cleanse intestines.

Tomato is rich in lycopene to protect our heart and prevent cancer; lycopene rich foods also help reduce sun damage during Summer hot weather.

Olive is rich in vitamin E to reduce inflammation for a healthier heart; vitamin E also helps reduce foods cravings and anxiety.

Garlic is a detox vegetable to get rid of toxic microorganisms.

10 Minute Spring Weight Loss Detox Recipe with a Greek Tomato and Cucumber Salad

Ingredients:

• 2 cucumbers, sliced
• 2 tomatos, sliced
• kalamata olives
• 2 tbsp green onion, chopped
• 1 tsp garlic, minced
• 2 tbsp fresh lemon juice
• 1 tsp flax seed oil
• Himalayan sea salt to taste

Directions:
Combine cucumbers, tomatoes, kalamata olives,in a bowl, add minced garlic and green onion, top with a squeeze of fresh lemon juice, a drizzle of flax seed oil and a sprinkle on some Himalayan sea salt.

Bon Appetit!

Click to listen to our discussion with Maria Liberati, celebrity Chef, award winning author and former international model about Easy Healthy Meal Ideas and Recipes with Spring Foods for Fresh and Mediterranean-Style Cooking.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Counselor

We sometimes need to treat ourselves from time to time, don’t we.

Sometimes it might be a foot massage, a beauty remedy, a healing bath, a piece of dark chocolate or a guilt free dessert.

Why not try this a mango and coconut panna cota recipe; an Italian dessert, that can be used as a healthy remedy to help prevent heart attacks, improve vision and maybe even reduce wrinkles on your face and skin.

Mango is rich in fiber and vitamin A which needed for a healthy heart, eyes and glowing skin.

Coconut milk contains lauric acid which strengthens immune system and protects our heart.

Vegan Panna Cota Recipe for a Healthy Heart and Wrinkle Free Skin

• 2 cups organic coconut milk (exactly one 14 ounce can)
• 1 cup mango puree (4 2-ounce packs of Square One organic mango puree)
• 1/2 cup coconut palm sugar
• 1  heaped tbsp agar flakes
• 1/4 tsp coconut essence (optional)
• fresh mango pieces and toasted coconut flakes for serving

Place all ingredients except the agar flakes in your blender and puree until smooth and creamy. Place this mixture in a saucepan and stir in the agar flakes.

Allow to stand for 15 minutes allowing the flakes to begin dissolving.

Gently bring the mixture to a simmer stirring constantly, and heat for about 5 minutes until agar is completely dissolved If your agar doesn’t dissolve, push the mixture through a strainer and remove the last bit of clumped agar.

You can put a little bit of the mixture with the clumped agar in the blender to smooth out and mix into the rest of the mixture. Lightly grease 6 small pots (or you can use lightly oiled muffin holes) and distribute the mixture evenly amongst them.

Chill in the fridge for about an hour to set.

Top with toasted coconut and fresh mango pieces and serve.

P.S. Directions for making your own Mango Puree:

2 cups of fresh or frozen mango pieces and 1-2 Tbsp filtered water make 1 cup puree. The coconut essence is not critical if you can’t find it or don’t want to invest the money. It just boosts the natural coconut flavor. Mix in your blender and let me know how you go. (adopted from The Blender Girl at www.healthyblenderrecipes.com)

Bon Appetit!

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

What type of food do you eat before 3:00pm – 4:00pm? Studies show that we all should eat  breakfast and a have healthy snacks thru out the day, not only for energy and memory boost, but also for managing your weight.

To lose weight, we can include healthy protein snacks in our diet to boost our metabolism and balance our blood sugar. The lower our blood sugar – the lower our insulin level will be. Because insulin causes our body to store fat around midsection, eating healthy and regular snacks thru the day will lower your insulin level to good steady state, which will help keep your tummy in shape!

Here is a really easy recipe you can use as a heart healthy midday snack:

Keep Your Tummy in Shape Yogurt-Banana Midday Snack Weight Loss Recipe

• 1 banana, sliced
• 1 cup Greek yogurt

Mix all ingredients and enjoy in the morning for breakfast or as a healthy midday snack.

* yogurt contains protein for losing weight;

* banana is rich in potassium to keep our blood pressure under control and fight blood clots for a healthy and happy heart.

Bon Appetit!

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition Counselor and Coach