HEART FOOD

This year for Valentine's Week we focused on heart health; featuring nutritional information, products and recipes to inspire your kitchen adventures.

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Blinis with Butterbean dip & Carrot Lox (vegan smoked salmon)
Butter beans make a healthy alternative to fatty meats that are high in the cholesterol-raising saturated fat, such as marbled red meat. They are also a fibre rich food, eating them can help lower your risk of heart disease and promote a healthier weight.
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Eating cauliflower increases blood flow – and can decrease chronic ailments such as atherosclerosis, a leading cause of heart attack and stroke. Cauliflower can help keep your blood flowing to essential organs of the body!
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Carrot Lox from The Colourful Kitchen by Ilene Godofsky
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4 carrots . 1 tbsp tamari – (I used coconut aminos and 1 TBSP ACV) . 1 tsp liquid smoke . 1 tsp Sea Kelp Seasoning (Used seaweed flakes)
Preheat oven to 400°. Line a baking sheet with aluminium foil.
Use a vegetable peeler to peel carrots into thin strips. Place in a bowl and toss with tamari, liquid smoke and seasoning.
Place on baking sheet. Fold aluminum foil around carrots so they are completely covered. Bake for 20 minutes.
Remove from oven and let cool (place in fridge to speed this up). Serve with my suggestions or your favorites!
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Cauliflower flatbread
cauliflower rice (take one cauli head and whizz in a food processor)
2 tbsp flaxmeal . 100ml warm water . 2 tbsp (heaped) rice flour . 1 tsp parsly . 1 tsp cayenne pepper . 2 tbsp nooch
Combine all ingredients to a soft dough.
Potion up the mixture into small discs and place on baking sheet
cook 20 minutes at 180
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Butterbean Dip
400g tin butterbeans . 2tbsp tahini . 3 cloves garlic . 2 tbsp lemon
season with salt and pepper to taste
whizz in food processor till smooth.
Assemble.....

ROASTED NUTS with turmeric .
* 1-1 ½ cup mixed nuts * 1 TBS coconut oil * 2 tsp ground turmeric * Pinch of pink Himalayan salt.
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Soak nuts for 6-12 hours in salted water. It will reduce levels of phytic acid and will neutralise the enzymes which make digestion of nuts mor difficult. Preheat the oven to 120 C. Remove water and spread nuts out in a single layer on a baking sheet and put them in the oven for 5 mins.
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Take out from oven, add coconut oil and turmeric and stir well. Put into the oven again and roast for about 40-50 mins or until they are crunchy, stirring occasionally. When ready, sprinkle with pink salt and leave to cool.

Blueberry Buckwheat Pudding (can be breakfast too eh?)
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Antioxidant rich; blueberries are also low fat, free of saturated fat, and a good source of fibre and vitamin C. No wonder they're linked to a lower risk of heart attack!
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Buckwheat contains many heart-healthy compounds, such as rutin, magnesium, copper, fibre and certain proteins. Rutin may cut the risk of heart disease by preventing the formation of blood clots, decreasing inflammation and reducing blood pressure.
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Recipe by Carolyn Davis
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125g Blueberries
40g coconut sugar
150g Buckwheat groats
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Simmer the blueberries and coconut sugar in a saucepan for 20 minutes stirring occasionally.
Rinse your buckwheat well.
In a separate pan, bring the buckwheat to the boil, then simmer for 30-40 minutes. Drain.
Mix together and serve with Oat cream.

BANANA OAT PANCAKES w/ Avocado & Salad
Recipe by Aga @gugaskitchen 💛
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Pancakes
3 TBS ground flaxseeds or chia seeds mixed w/ 6 TBS nut milk and left for 5-10 minutes on the side ('eggs')
*1 banana*3/4 cup nut milk*pinch of salt*1 tsp cinnamon*1 cup oat flour (I blended my oats)  *coconut oil for frying
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Blend banana with milk until smooth. Add soaked chia or flaxseed 'eggs', mix well. Then add flour, cinnamon and salt, stir well again. Heat up coconut oil on large frying pan. Spoon batter and fry pancakes for few minutes on each side.
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Additional - Arrange on the plate and enjoy!
1/4 cup pomegranate seeds*1 cup mix salad*1/3 cup sprouts*few walnuts (ideally soaked)  *1 TBS olive oil*½ avocado*1 tsp za'atar or sumac

Blueberry Polenta Shortbread
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Cornmeal contains 9.4 grams of fibre in each 3.5-ounce serving. That's 38 percent of the 25 grams of fibre women need each day and 25 percent of the 38 grams men should include in their daily diets. According to the U.S. Department of Agriculture, getting adequate amounts of fibre can be helpful in cutting your risk of heart disease, diabetes and obesity.
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Antioxidant rich; blueberries are also low fat, free of saturated fat, and a good source of fibre and vitamin C. No wonder they're linked to a lower risk of heart attack!
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Buckwheat contains many heart-healthy compounds, such as rutin, magnesium, copper, fibre and certain proteins. Rutin may cut the risk of heart disease by preventing the formation of blood clots, decreasing inflammation and reducing blood pressure.
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Polenta Shortbread from Grains as Mains by Laura Agar Wilson
200g polenta
2tbsp light olive oil (I used coconut oil)
40g sugar (I used coconut)
1 tsp vanilla extract
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Pre heat oven 190 degrees C
Line baking trays and set aside
Place 1 litre of water in a saucepan and bring to a simmer.
Add polenta and cook for 2-3 minutes stirring constantly until thickened.
Remove from the heat and leave to cool for about 2 minutes.
Add the oil sugar and vanilla and mix well.
Divide evenly to two baking trays spreading out to a 5mm thick layer.
Bake for 30 minutes or until polenta is spongy. Remove and cool.
Place the cooled polenta on a clean work surface and using a cookie cutter cut out 12 8cm wide rounds.
Assemble... one polenta slice, spoon of coconut cream, spoon of buckwheat pudding (*Use recipe above for Blueberry Buckwheat pudding*).

Beetroot and Buckwheat Soup
Nitrate is the special ingredient in beetroot which lowers blood pressure and may help to fight heart disease.
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From 'Grains as Mains' by Laura Agar Wilson
Adapted by our amazing manager Caz! 💛
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1 tbsp light olive oil (I used coconut)
1 finely chopped onion
750g Yellow beetroot washed trimmed and cut into small chunks
500ml veg stock
(this is where it changes from hers....)
3 cloves garlic pressed
1 red chilli finely chopped
2 tsp ground turmeric
pinch of pink himalyan salt
black pepper
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《For The Topping》
prepared buckwheat . coconut yogurt . fresh turmeric grated
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Heat large saucepan
Add Onion and cook for 5 minutes stiring occasionally.
Add garlic and cook for 2 minutes
Add chilli, cook for 2
Add ground turmeric stir and cook for 2
Add chopped beetroot stir and cook for 5.
Add stock and pinch of salt and simmer for 30-40 minutes.
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When beets have softened, remove from heat and whizz until smooth.
Return to heat for another 2-3 minutes and season if necessary with salt and pepper.
Blob coconut yogurt on top and add buckwheat and garnish with turmeric to serve.

Swede and Kale Salad
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Swede or Rutabaga is a common root vegetable that are good sources of potassium. Potassium is an important mineral for the proper function of all cells, tissues and organs in the human body. It’s also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium and magnesium.
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For proper functioning of the heart, potassium is crucial and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.
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Kale Info from authoritynutrition.com.
A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
Vitamin A: 206% of the RDA (from beta-carotene).
Vitamin K: 684% of the RDA.
Vitamin C: 134% of the RDA.
Vitamin B6: 9% of the RDA.
Manganese: 26% of the RDA.
Calcium: 9% of the RDA.
Copper: 10% of the RDA.
Potassium: 9% of the RDA.
Magnesium: 6% of the RDA.
. Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.
. This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.
. Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.
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From Vegan Love Story
Tibits and Hiltl: The Cookbook
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*200g kale*500g swede*40g walnuts*80g pommegranate
dressing
*2-3 tbsp tomato pesto*1-2 tbsp walnut oil (I used hemp)  *7 tbsp nutral veg oil (I used grapeseed)  *8 tbsp white balsamic (I used ACV)
*pinch of pink himalayan salt
pesto
*4 cloves of garlic*150g sundried tomatoes*120ml virgin olive oil*140g tomato purree*1\2 tsp ground galangal (I used ginger)
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Clean and prepare kale cut into 1cm thick strips
blanch boil 3-4 mins (I steamed for 5)
drain and allow to dry – set aside
peel swede cut into thin slices.
Boil for 5 minutes.
Drain, cool set aside.
Add everything together once cooled and drizzle with the dressing.

Carolyn DavisComment