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Did you know thatFebruary is National Heart Health month?!
If you are looking for ways to support your heart this week’s bundle is perfect because it’s filled with some of the top vegetables recommended to consume to support our heart.
Winter vegetables like beets, tomatoes, Brussels sprouts, and carrots are packed with essential nutrients that help improve circulation, reduce inflammation, and keep your heart functioning at its best. Beets, for instance, are rich in nitrates that may lower blood pressure, while tomatoes provide antioxidants that protect against heart disease. Brussels sprouts offer heart-healthy fiber and vitamin K, and carrots are full of beta-carotene, which helps reduce cholesterol.
So, this week I’m sharing a few favourite recipes featuring thesevegetables to help you easily incorporate them into your meal plan for the week ahead!
Enjoy & Happy Cooking!
Recipes
Honey-Roasted Beets
Created by:Carolyn Casner
Earthy beets turn sweet and tender when they're roasted in this healthybeets recipe. Preheating yourbaking sheet speeds up the roasting time and gives the outside of the beets a quick andflavorful sear. Honey and lemon juice add sweet and tangy notes.
Ingredients:
2TBSPavocado oil
¼ tspsalt
¼ tsp ground pepper
2 pounds medium beets, peeled, halved and cut into small wedges
2TBSP liquid or raw honey
2TBSP lemon juice
Instructions:
1.Place alarge rimmed baking sheet in the oven. Preheat to 425°F.
2.Stir oil, salt and pepper together in a large bowl. Add beets and toss well to coat. Transfer the beets to the hot baking sheet and roast until almost tender, 20 to 25 minutes. Remove from theoven and drizzle with honey and lemon juice, tossing to coat. Continue roasting until tender, about 5 minutes more.
Easy Carrot Curry
Created by:Shashi
If you want a super simple, quick, fuss-free, and incredibly tasty yet mild curry, that is made with only 10 ingredients, this Easy Carrot Curry is for you! Serve it with rice or roti for a tasty vegan meal your family is sure to enjoy.
Ingredients:
2TBSP olive oil
1 yellow onion
3 large garlic cloves or 6 small garlic cloves
11/2 inch piece of fresh ginger about 3 tsp grated fresh ginger
2 tsp coriander
1 tsp turmeric
1 tsp smoked paprika
3/4 cup coconut milk I used the full fat
1/2 cup water
2TBSPchopped cilantro
4 carrots
salt and pepper to taste
Instructions:
1.Peel the onion, ginger and garlic and chop them up as finely as possible.
2.Add oil to a large frying pan and set on stove on medium heat.
3.Add finely chopped onion and letsauté about 5 minutes, stirring so it doesn't burn.
4.Peel carrots and slice them well. Also, clean the cilantro and chop it up so you have 2 tbsp of it. Set the carrots and cilantro aside.
5.When onion has been sauteing for 5 minutes, add in the ginger and garlic and stir well. Let the onion, garlic and gingersauté another 5 minutes.
6.Then add in the carrots and stir well. Also, add in the coriander, turmeric, smoked paprika, coconut milk, water, and cilantro and stir well. Then cover and reduce the heat a bit and let simmer for 8 minutes - the carrots should be tender at this point.
7.Remove pan from heat and season with salt and pepper. Garnish with more cilantro and enjoy.
Notes:
*The curry will be thin when first taken off thestove, but will thicken as it cools down. If you prefer a thinner curry (more liquid) then add in 3/4 cup water instead of 1/2 a cup.
Sheet Pan Balsamic Chicken & Brussel Sprouts
Created by:Taesha Butler
Sprouts is an amazing, delicious, and easy dinner made on one sheet pan! Family approved (over and over).
Ingredients:
1 1/2 pounds chicken breast cut into bite sized pieces
1 pound Brussel sprouts cut in quarters if sprouts are large
1/4 cup balsamic vinegar
1 tsp garlic powder2 tablespoons olive or avocado oil
1TBSP dried basil
1/2TBSPdried oregano or to taste
1 tspsea salt
Instructions:
1.Preheat the oven to 400° F and line a large baking sheet with parchment paper or silicone baking mat.
2.In a large bowl, combine balsamic vinegar, garlic powder, oil, basil, oregano and sea salt. Whisk together.
3.Add cut chicken and Brussel sprouts to the bowl. Toss to coat.
4.Spread the Brussel sprouts and chicken out in a single layer on the baking sheet.
5.Bake for 20 minutes or until chicken is no longer pink in center and sprouts are tender.
6.Enjoy immediately on its own, over cauli rice, or mashed potatoes.
Creamy Beet Pasta
Created by:Taesha Butler
Made with just 8 ingredients, thisdish is a delicious and out-of-the-box way to add veggies to the table. The stunning and delicious pink sauce is made with blended cooked beets, cottage cheese, parmesan cheese, and garlic. Toss it with your favorite pasta, as this veggie-loaded recipe is done as soon as your noodles are cooked and is perfect for those busy weeknight dinners.
Ingredients:
1 pound pasta
2 TBSP extra virgin olive oil
3 cloves garlic thinly sliced. Can sub 1 teaspoon garlicpower.
6-8 ounces cooked and peeled beet depending on your taste. Roasted recommended to
achieve vibrant color, but any method will work.
1 cup cottage cheese I used reduced fat
⅔ cup grated Parmesan cheese plus extra for serving
¾ tsp kosher salt
¼ tsp ground black pepper
Finely chopped parsley optional garnish
Instructions:
1.Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve 1 cup pasta cooking water then drain the pasta and place it back into the pot.
2.While the pasta cooks, heat a pan over medium-low heat. Once hot, add the olive oil. When oil is hot, add sliced garlic and cook the garlic slowly until it’s golden brown, about 1-2 minutes. Once done, set aside.
3.If using garlic powder, skip this step and add oil and garlic powder right to blender.
4.Add the cooked beets, cottage cheese, parmesan cheese, salt, pepper, and ½ cup of the pasta cooking water to a blender. Add the toasted garlic and olive oil. Blend until smooth.
5.Pour the beet sauce over the cooked pasta and stir to coat. If the pasta has cooled, stir over low heat, adding a splash or two of pasta water as needed to thin the sauce.
6.Once the pasta is hot, serve topped with extra parmesan and garnish with parsley, as desired.
Notes:1.Any kind of pasta will work for this recipe including whole wheat, gluten free, or bean-based pastas.
2.Toasting the garlic in the olive oil gives the sauce so much flavor, but there are also a few other ways to use garlic in this recipe depending on how much time you have. If you areroasting the beets, you could also roast a head of garlic at the same time and then add a few cloves of the roasted garlic to the sauce. If you like a strong garlic flavor, blend one or two cloves of raw garlic into the sauce. If you are short on time, you can use garlic powder instead of fresh garlic.
3.Ricotta cheese could be used instead of cottage cheese.
4.Toasted chopped walnuts makes a great crunchy addition to the top of the finished pasta dish.
Friendly Reminder: Looking for additional inspiration? ALL recipes from the past two years are available on the blog for reference.😊
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