This week, we’re focusing on heart health with February officially known as national heart health month. Regular exercise, supplements like BioPro Plus-500, and other health habits are key for maintaining your cardiovascular system. Food is also key, with diet being one of the biggest health factors in your risks of developing diabetes, strokes, and other concerning issues. The following three recipes contain potent ingredients designed to boost your heart health. The fact that they’re quick, simple, and delicious are just added perks.
1. BREAKFAST: Heart-Boosting Ginger Morning Shake
Ginger is high in gingerol, which may help to decrease inflammation, thus supporting your immune system while reducing the risk of numerous diseases linked with chronic inflammation, like heart disease and arthritis. In fact, this specific compound is being investigated by researchers as a potent treatment for cardiovascular disease.
Ginger also has a calming “warming” effect, making it perfect for a cold February morning. Additionally, this breakfast smoothie also contains berries, which are incredibly high in vitamin C and other immune system-boosting antioxidants.
1 ripe, frozen banana
1 apple, cored
1 cup frozen mixed berries
1 cup plant-based milk of your choice
1 tsp grated ginger root
Blend all ingredients and enjoy!
2. LUNCH: Spinach Quiche
The humble quiche originated in Lorraine, France, but today the dish is enjoyed worldwide as a hot or cold meal served at any time of the day. Its versatility makes it ideal for shareable meals for up to five or six people, whether you’re meeting for brunch in your living room or for a mid-afternoon snack in the park. This is also ideal for busy work weeks. Simply make this ahead of time, then pop a slice (or three) into your office microwave for a quick and healthy mid-day meal.
This authentic, down-to-earth quiche recipe is rich in protein and fiber. Mushrooms impart a subtle, meaty flavor to this vegetarian-friendly tart, and also unique antioxidants (such as selenium) that studies suggest may guard against health problems like cancer and heart disease. Spinach adds vital, essential minerals and vitamins (e.g. iron), and garlic offers immune cell-protecting antioxidants.
1 8-ounce package of crimini or button mushrooms
1 clove garlic, minced
1 10-ounce package of frozen spinach, thawed
4 large eggs (ideally local and free-ranged)
1 cup milk (or non-dairy milk alternative)
2 oz. feta cheese (or plant-based feta alternative)
1/4 cup Parmesan cheese, grated (or nutritional yeast for a vegan alternative)
1/2 cup shredded mozzarella (or plant-based mozzarella alternative)
Salt and pepper to taste
Preheat your oven to 350 degrees Fahrenheit.
While the oven is heating up, press the spinach with some paper towels to get rid of the excess water, and wash and slice the mushrooms.
Saute the mushrooms, garlic and salt and pepper in a skillet until fragrant (approximately five minutes).
Grease a 9-inch oven-safe pie dish. Add the spinach, then the sauteed mushrooms. Top with the feta cheese.
In a bowl, whisk the Parmesan, milk and eggs and pour into the pie dish.
Sprinkle the shredded mozzarella on top and place in the oven. Bake for 45 minutes or until the quiche is golden brown and firm to the touch.
3. DINNER: Asparagus Carbonara
A single serving of four asparagus spears provides an incredible 88 mcg of folic acid/folate. Folate has been shown to help lower your levels of homocysteine, an amino acid whose high levels are often associated with the development of heart disease. Put another way, this delicious dinner will help you lower your homocysteine levels and protect your cardiovascular wellness!
Crisp asparagus is paired with rich, creamy pancetta and egg for a decadent comfort meal that does your body good! And it takes just 10-20 minutes to whip together.
4 ounces pancetta, diced (you can find authentic pancetta at many Italian delis and grocery stores)
1 pound asparagus, trimmed and cut into 2- to 3-inch pieces
2 large egg yolks, beaten
1/2 tbsp unsalted butter
5 tbsp grated Parmigiano-Reggiano
Pinch of salt and pepper
In a hot skillet, fry the pancetta until crispy then add the asparagus and a splash of water and cook until the veggies are tender. Take the skillet off of the burner and whip in the butter and egg yolks. Then, season with the grated cheese, salt and pepper and enjoy!