by Chef Kendall Huff
Native Foods Cafe
The month of February is American Heart Month. To support, wear red. To fight, EAT RED!! Here are my top five foods to help the heart!!!
The alcohol contained in wine, in moderate amounts may protect against cardiovascular disease by boosting HDL (“the good”) cholesterol, preventing LDL (the “bad”) cholesterol from forming and preventing blood platelets that cause heart attacks and strokes from clotting
What to do: Keep in mind that moderation is key!
These foods contain lycopene, vitamin C and potassium. It also appears to have strong antioxidant capabilities. Lycopene is not produced in the body, so you can only obtain its benefits by eating lycopene-rich foods.
** Neat fact: Cooked tomato products provide more health benefits than eating raw tomatoes.
When to eat these: You can add tomatoes in your salad, top pasta with marinara sauce, make a roasted tomato hummus for a snack, or eat sun dried tomatoes while waiting for the bus!
Quick Recipe My Grams use to feed us using the tomatoes from her garden:
Avocado Tomato Black Beans Granny Huff Style
- 16 oz. of cook black beans (1 can of organic black beans)
- 1 red onion, ½ inch chopped
- 4 Roma tomatoes (picked by grandkids), chopped
- 1 red pepper, ½ inch chopped (Good for the Heart)
- 12 oz. canned corn kernels or 3 fresh ears grilled and clean from the husk
- 1 bunch of cilantro, chopped
- 2 avocados, peeled and chopped
- 1 mango, peeled and chopped
- 8 oz. of arugula or spinach
- 1 clove garlic, minced
- 1 small habanero
- 2 tab fresh lime juice
- 1/4 cup olive oil
- Place all dressing ingredients in a large bowl and whisk.
- Place the beans, onions, tomatoes, pepper, corn, coriander, avocado, mango, and lettuce of your choosing, into the bowl and toss to combine.
Red apples contain fiber and potassium. A medium-sized apple contains about 80 calories, provides about four grams of fiber (15% of the recommended daily amount) and is a good source of potassium. The fiber in apples is a mix of soluble and insoluble fiber, providing heart health prevention benefits at the same time. A good deal! So an apple a day really does keep the doctor away! Who knew?
How to eat em': Be sure to eat the skin!! It is loaded nutrients, which helps promote heart health. Try apples in salads, for breakfast, desserts and afternoon snacks! Cut them up and enjoy them as a snack and for variety, and please try different types of apples Galas, Fuji and Pink Lady and many many more!!
This fruit contains polyphenols (a phytochemical), vitamin C and B6. Pomegranates may also help maintain blood flow, keeping your blood vessels healthy.
Pomegranate contains hundreds of ruby-colored seeds encased in translucent red pulp that is both sweet and tart. To enjoy, cut a pomegranate in half and place in bowl of water. Leave the fruit in the water for 10 minutes. Come back to the bowl and squeeze the seeds out.
Broccoli, Pomegranate and Orange Salad
1 head broccoli, cut into florets, blanched
4 oz. fresh basil
1 bunch of fresh parsley, chopped
1 bunch of fresh cilantro, chopped
1 orange, peeled and chopped
1 tbsp. Toasted Almonds (chopped or slivered)
1 tbsp. Currants or Raisins
1 tbsp. olive oil
1 tbsp. balsamic vinegar
The Seeds of one pomegranate (or 2 if you like!!)
Place the broccoli, herbs and orange pieces into a bowl. Scatter over the almonds and currents, drizzle over the oil and vinegar and mix well. To serve, sprinkle the pomegranate seeds over the salad.
Health Benefits: Red peppers contain capsaicin, a phytochemical, and vitamin C. Peppers are also rich in phytochemicals that appear to provide anti-inflammatory benefits. Red bell peppers also contain more than twice the amount of vitamin C as an orange. WHAT???
What To Do: Add red peppers to a salad for a splash of color or slice and enjoy with your favorite dip. Roast them up, add some roasted garlic and use it as a pasta sauce!!