Top 5 Foods for Heart Health

We all know that February is American Heart Month—I mean, it’s bisected by Valentine’s Day for Pete’s sake! Though there may be a plethora of heart-shaped candies and adorned cards still floating around out there, I’ve decided to join the efforts of the American Recall Center to bring you some heart-healthy nutrition advice before our collective attention shifts toward other things.

First, some scare tactics. Did you know that heart disease is the leading cause of death and a major cause of disability here in the USA? According to the CDC, more than 600,000 Americans die of heart disease annually. Fortunately, most contributing factors to heart disease are not genetic which means we get a say in whether or not we or someone we love falls victim to this awful disease.

Diet plays a huge role in heart health. Make this month the jumping off point for better eating habits to benefit your ticker. You can start by weaving more of my Top 5 Foods for Heart Health into your diet.

Top 5 Foods for Heart Health

No. 1 – Cinnamon

Cinnamon is more than a sweet staple in my culinary arsenal, it’s a super-spice with superpowers! Just one daily teaspoon of antioxidant-rich cinnamon helps reduce artery-clogging fats in the bloodstream, helping prevent plaque build-up. According to recent research, it may also work to lower bad cholesterol (LDL) levels by as much as 26%. I like to sprinkle this on unsweetened yogurt, homemade toast with almond butter, a sliced apple, and into my morning oatmeal or smoothies.

No. 2 – Nuts

Nuts—like unsalted almonds, cashews, and pistachios—are very high in heart-healthy monounsaturated fats, vitamin E, and fiber. Monounsaturated fats may help reduce levels of LDL cholesterol in your blood and lower your risk of heart disease and stroke. Walnuts are an excellent plant-based source of alpha-linolenic acid, an omega-3 fatty acid which helps fight cardiovascular disease. Nuts are an easy-to-pack, non-messy snack. I always have small plastic baggy of almonds in my bag to ward off hunger pangs between meals!

No. 3 – Avocados

Another source of monounsaturated fats are avocados. Who doesn’t love this delicious fruit? Yes, it’s a fruit. Like nuts, avocados can lower levels of LDL cholesterol, and what’s more, may increase levels of HDL (“good”) cholesterol. Add some nutrient density to your smoothies with ¼ avocado per serving, or make some homemade guacamole and layer a thin smear of that goodness on a piece of whole grain toast. Top with a pinch of red pepper flakes for some kick!

No. 4 – Whole Grains

Speaking of whole grains, the soluble fiber found in whole grains like faro, brown rice, quinoa, and oatmeal actually binds to the cholesterol in your meal and drags it kicking and screaming out of your body. Take that LDL! An easy way to start your day off right, especially in these colder winter months, is a hearty breakfast of rolled oats with fresh fruit, chopped nuts, almond milk, and cinnamon—that’s three Top 5 Foods for Heart Health in one tasty bowl!

No. 5 – Tomatoes

No list for heart-healthy foods would be complete without tomatoes. Tomatoes are packed with disease-fighting antioxidants, vitamins A and C, and folic acid. They renowned for another anti-oxidative substance called lycopene. Lycopene is phytochemical and pigment that gives tomatoes their vibrant color. Lycopene has been linked to lower systolic and diastolic blood pressure, reduced risk of stroke, decreased inflammation in the body, and decreased LDL cholesterol. In an average diet, tomatoes account for over two-thirds of lycopene consumption but you can also get it from other fruits and vegetables like watermelon. Though out of season unless you live in warmer climates, try my Peach Gazpacho and Fruit Salad with Ginger Lime Dressing for more lycopene in your life.

Check out www.Heart.org for more information on how you can help yourself and those around you have a healthier heart starting today.

November 5, 2014

Sweet Potato Spice Smoothie

Happy October! This month is characterized by crisp air, cooling temps, changing colors and happy hearts. It also marks the beginning of peak apple picking season and, lest we forget, pumpkin spice everything!

Always a bit of a rebel, I’m skipping the pumpkin patch and going tuber on all of you who are craving fall flavors and sweet treats but hoping to stay as healthy as possible before the holidays set in. Sweet potatoes, my favorite tuber, are a root vegetable which swells underground to store more nutrients to survive the cold, dry winter months and to provide energy for regrowth. Sweet potatoes literally swell with nutrients like beta-carotene which the body converts into vitamin A (retinol) and give these tubers their orange hue. We need vitamin A for healthy skin and eyes and to reinforce our immune system. Sweet potatoes are also loaded with vitamin C–a boost we all need this flu season–and several B vitamins.

Go on now, put down the pumpkin spice latte and try this fun Sweet Potato Spice Smoothie, bursting with fall flavors and the fuel you need to fortify your body before hibernation season hits.

Sweet Potato Spice Smoothie

{serves 2}

What You’ll Need:

¾ cup sweet potato purée (canned)
¼ cup nonfat plain greek yogurt
8 oz unsweetened almond milk (or use hemp, coconut or rice milk)
4 oz apple cider
1 Tbs maple syrup (optional)
½ tsp cinnamon
¼ tsp nutmeg
⅛ tsp (or “a dash”) ground cloves
1” fresh ginger, peeled
½ tspn vanilla extract
½ cup ice
2 Tbs chia seeds

How to Make It:

Blend all ingredients except the chia seeds in a high speed blender until smooth.
Add more ice to thicken, or almond milk to thin out as desired.
Split into two portions and stir one tablespoon of chia seeds into each glass.

If you love this, try using the more conventional smoothie ingredient, pumpkin purée, or the less conventional but still delicious ingredient, butternut squash purée, instead. It’ll change the taste a touch but still be packed with immunity-boosting vitamins A and C. Bon apetit!

{Originally published on the Relay Foods blog, October 19, 2014.}

April 4, 2014

Chicory Almond Milk Latte (Vegan & Caffeine-Free)

I recently did a 3-week cleanse, eliminating all gluten, dairy, added-sugar (including alcohol) and caffeine from my diet. In the end, caffeine (or the lack there of) seemed to make the biggest impact on my mental and physical sense of well-being. It’s not that I was drinking 5+ cups of coffee a day–in fact, I rarely had more than one–but as someone who is admittedly type A and stress-prone, the stimulant effect of caffeine was doing more harm than good.

Without caffeine I fall asleep faster, wake up feeling more rested and have far fewer spikes in anxiety throughout the day.

That being said, I’m someone who loves a latte from time to time and while decaf espresso is better than regular, it still contains caffeine. Everything in moderation, I still intend to have my decaf almond milk latte’s from Whole Foods every now and again, but on a more regular basis I’ve devised a delicious caffeine-free alternative loaded with superfoods.

Here are the highlights of three nutrient-dense ingredients in my caffeine-free, vegan latte:

Chicory Root:

detoxifying coffee-substitute
naturally caffeine-free
antimicrobial and antifungal properties
phenolic antioxidants help reduce inflammation and prevent disease

The taste isn’t a dead ringer for coffee, but as someone who loves(/d) black coffee it comes pretty darn close.

Cinnamon

regulates blood sugar
reduces LDL cholesterol
anti-inflammatory properties which reduce cytokines linked to arthritic pain
reduces chronic inflammation linked with Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, brain tumors and meningitis
alleviates menstrual pain
may be effective for infertility because it contains cinnamaldehyde, which studies show increases the hormone progesterone and decreases testosterone production in women

Coconut Oil

contains lauric acid (a medium chain triglyceride or MCT) which increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels
rich in antioxidants, which helps boost immunity
when MCT breaks down helps liver break down fats and increase metabolism
may help regulate blood sugar and reduce abdominal fat

Chicory Almond Milk Latte

What You’ll Need:

{makes 2 servings}

1 Tbs chicory root tea
10-oz water
8-oz unsweetened almond milk (see recipe for my Homemade Almond Milk below)
2 medjool dates
2 tsp coconut oil
1/2 tsp cinnamon
1/4 tsp each ground cloves, nutmeg, cardamon and white pepper

How to Make It:

Steep 1 tablespoon of roasted chicory root tea in 10-oz of boiling water for 3-5 minutes.
In a blender, add 8-oz unsweetened almond milk, 2 medjool dates (pits removed), 2 teaspoons of coconut oil and all the spices.
Once tea is steeped, add tea to blender and blend on high for 1 minute until frothy.
Serve in two coffee mugs with a dash of cinnamon or cocoa powder on top.

Note: if you like your lattes extra hot, give this a nuke in the microwave for 30-40 seconds or heat your almond milk on the stovetop in advance of putting it in the blender.

Homemade Almond Milk

What You’ll Need:

1 cup raw almonds
4 cups filtered water

How to Make It:

Add almonds and water to blender and mix on high until smooth.
Optional: strain liquid through cheese cloth to remove any pith.

Note: You can also add 1 tsp of vanilla extract to make it an unsweetened vanilla almond milk.

May 23, 2013

Vegan Carrot & Sweet Potato Soup

Soups are normally a fall and winter staple in my diet, but having recently purchased a Vitamix I couldn’t help but try out one of my favorite recipes in my new toy. This recipe incorporates nutrient-dense carrots and sweet potatoes. These orange superstars contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A and helps prevent age-related macular degeneration. Almost all orange whole fruits and veggies may also have an anti-inflammatory effect, which is great news for all my runners and high-intesity athletes out there whose fitness takes a toll on their joints. Best of all, this recipe is incredibly easy to make and economical.

Vegan Carrot & Sweet Potato Soup

What You’ll Need:

1 tbs coconut oil
1 large sweet onion, chopped
1 lb carrots, chopped
1 large or 2 small sweet potatoes, chopped
4 cloves garlic, minced
1/2 tsp Jamaican All-Spice
1/2 tsp Cinnamon
1/4 tsp Nutmeg
1/4 tsp Cayenne Pepper (double down if you like it spicy)
Salt & Pepper (to taste)
1 carton (or 32 oz) organic vegetable stock (low sodium)

How to Make It:

Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions sautéing 5-7 min or until tender and translucent.
Add garlic, all spice, cinnamon, nutmeg, cayenne and salt and pepper, cooking for another 2-3 min.
Add sweet potatoes and carrot.
Add vegetable stock, bring mixture to a boil, then reduce to a simmer for about 15 min. The potatoes and carrots should be easy to pierce and pick up with a fork but not falling apart.
Finally, use a standing or hand blender to purée the mixture in your saucepan until smooth.
Adjust your seasoning for spice and saltiness. Serve hot and enjoy!

I poured this mixture into canning jars making it an easily transportable lunch for the office. Pair it with a side salad or some roasted veggies for a delicious, gluten- and dairy-free midday meal.

January 15, 2013

Eggplant and Bulgur Lasagna w/ Nutritional Yeast “Gratin”

A couple months ago, I devised a moderate cleanse meant to reset your eating habits and remind you how good you can feel when you eat clean, simple, real food. At the time one of my readers asked how they could incorporate nutritional yeast into the program. Say what? That was the first I’d heard of such a thing but I’m so grateful she brought it to my attention. Nutritional yeast is a complete protein and an excellent source of B-complex vitamins, including B-12. It’s naturally low-fat and low-sodium. Best of all, this “Hippie Dust” gives recipes a creamy, nutty and cheesy flavor without sugar, dairy, or gluten. Vegans and the gluten-intolerant rejoice! So if you don’t know, now ya know.

Knowing how good this stuff is for you, I wanted to come up with a recipe that would be so good it would convince you that something with a name like ‘nutritional yeast’ is actually delicious. Thus, Eggplant and Bulgur Lasagna w/ Nutritional Yeast “Gratin” was born. Okay, so it’s not really lasagna, nor is it topped with a true gratin, but it is a layered, warm, hearty meal with a tasty cheesy topping. Onto the recipe!

For starters, my HOMEMADE TOMATO SAUCE (which can be used in many things):

What You’ll Need:

1 tbs extra virgin olive oil
1 medium onion, chopped
4 garlic cloves, minced
1/2 cup dry white wine
4 large fresh tomatoes, diced (skin on)
1 tbs tomato paste
Salt and freshly ground pepper
1/2 tsp cane sugar (optional)*
1/4 tsp cinnamon
1/2 tsp paprika
1/4 tsp allspice
1/4 cup flat leaf parsley, finely chopped

How to Make It:

Heat olive oil in a large saucepan over medium heat. Add your chopped onion (with a pinch of salt) and sauté until tender. Add the garlic and sauté another few minutes until fragrant. Pour in your dry white wine (it should bubble and hiss) and deglaze the bottom of the pan.
Add tomatoes, tomato paste, sugar and spices. Bring to a boil, then reduce to simmer for 10-15 min. At the end add your parsley and turn off the heat. (You could also add fresh basil and/or oregano here if you’re a fan).

Now that you have that step out of the way, here’s what you’ll need for the rest of the “lasagna” fixings…

ROASTED EGGPLANT:

What You’ll Need:

1 large eggplant
2 tsp salt
1 tbs olive oil

How to Make It:

Preheat your oven to 450°F.
Cut your eggplant lengthwise into six 1/4″ slices.
Generously salt both sides of each piece and set aside for 10-15 min. This will help remove excess moisture and any bitterness.
Rinse eggplant and pat dry.
Using a nonstick baking sheet, distribute your eggplant in a single layer. Lightly salt and oil the pieces on both sides.
Bake for 1o min, remove and set aside.

MAKING BULGUR:

What You’ll Need:

1 cup bulgur
2 cups water

How to Make It:

Bring 1 cup of bulgur and 2 cups of water to a boil, then reduce to a simmer and cook for 10-15 min.
Remove from heat and set aside.

ASSEMBLING THE WHOLE SHEBANG:

In a large (9″ x 13″) baking dish, start with a thin layer of tomato sauce. Then add half of your cooked bulgur. Top the bulgur with three slices of roasted eggplant.

Repeat, ending with whatever is left of your tomato sauce.

Finish with la pièce de résistance, the “Gratin” topping:

What You’ll Need:

1/2 cup Nutritional Yeast
1/2 cup whole wheat breadcrumbs
Salt and pepper, to taste
1/2 tsp paprika

How to Make It:

Mix nutritional yeast and breadcrumbs in a bowl with salt and pepper to taste.
Sprinkle evenly over the top of your lasagna.
Dust the “gratin” with paprika for a bright finishing touch.
Cover the pan with tin foil and place in your oven (pre-heated to 350°F this time) for 30 min. Uncover and cook an additional 10 min. Let cool for at least 10 min before serving.

Top each serving with 2 tbs of fresh, chopped parsley for an added hit of flavor. This will keep in your fridge for up to a week and can also be frozen for up to a month. Enjoy!

*One of my brilliant fellow yogis who shares my passion for finding healthy alternatives to traditional meals suggested the following: “instead of cane sugar just add a whole carrot then remove it when you are done. It add sweetness to the sauce and cuts the acidity of the tomatoes just like sugar.”

January 10, 2013

Baked Apple Chips w/ Cinnamon

Admittedly, a lot of the recipes I put on my blog are not the most simple of sorts. They have a lot of ingredients and if you don’t already love to cook, the multitude of steps might scare you off before you even try. This recipe for Baked Apple Chips with Cinnamon is truly E-A-S-Y. It’s just two simple ingredients and requires nothing more than a knife, oven and cookie sheet. If you have a mandoline (not to be confused with the mandolin), it’ll make your life even easier!

Having recently started my Sports Nutrition and Performance degree, you know I have to drop some nutrition knowledge on my readers. To start with, apples–a superfood–are rich in a phytochemical called quercetin. Quercetin is a proven cancer preventative. Be sure to leave the skin on because the highest concentration of this good stuff is found right up under and within the skin. Apples are also a great source of dietary fiber and boron, a mineral that may reduce the risk of developing osteoarthritis and help decrease joint pain, swelling and stiffness.

Believe it or not, the real nutritional rock star of this combo might just be the cinnamon. If apples are a superfood, cinnamon is definitely a super-spice. First off, it has anti-inflammatory and anti-clotting properties. Little know fact, cinnamon helps fight against bacteria that can lead to yeast infections and ulcers. Cinnamon has also been found to lower bad cholesterol (LDL) and may be effective against diabetes because it helps control glucose levels in the blood. Finally, cinnamon is a powerful antioxidant and interacts with proteins that regulate growth-promoting signals, thereby suppressing the growth of tumor cells. In a nutshell, it’s one hell of a natural remedy for a lot of degenerative diseases we all want to avoid.

What You’ll Need:

3 small or 2 large apples, cored and thinly sliced (I like Honey Crisps, sweet and tangy!)
Cinnamon to taste

How to Make Them:

Preheat oven to 250 °F
Use a mandolin to slice your apples 1/8″ thick (or do it the good old fashioned way with a knife)
Using a nonstick cookie sheet (or lining a regular cookie sheet with parchment paper), lay out your apple slices
Sprinkle with cinnamon
Bake at 250 °F for 1 1/2 to 2 hours (depending on the oven). After 45 min to an hour, flip them so they’ll bake evenly. Be sure to check on them after 45 min and every 15 min after that because you don’t want to burn them
Once they’re slightly crispy to the touch (but not burnt and brittle) remove them from the oven and allow to cool

The best part about this recipe? It’ll make your kitchen smell like warm apple pie…mmmm.

September 12, 2012

Cheatsheet: Nature’s Remedies

I can’t remember where I first saw this infographic but, fact or fiction, I love some of these natural remedies. I’m already a big believer in the power of Lemon. As a singer for most of my life–and a coxswain for four years–I’ve used the good old honey and lemon trick for sore throats and voice loss many times. Ginger and Peppermint are widely hailed for their tummy-soothing properties, but there are some real gems in here. My favorites include:

Rosemary: mental clarity, dandruff and hair loss
Cinnamon: gingivitis, ‘kills all germs!’, and sexual stimulant
Grapefruit: depression, emotional cleansing and cellulite

You might now be thinking: Awesome! Maybe if I eat a grapefruit every morning, I’ll finally get rid of this pesky cellulite and feel emotionally squeaky clean! Easy does it there. I think some of these natural solutions to common problems are great, and definitely encourage people to try the non-chemical path first if they’re so inclined. That said, these are some pretty lofty promises, and when it comes to things like cellulite and weight loss your best bet is always to work out, stretch and eat a balanced diet. There is no panacea. It’s all about staying motivated to move and enjoying the yumminess of life in moderation. You can take that to the bank.