Let’s get heart healthy!

Monica and Daria say:

World Heart Day will be celebrated on Tuesday!

Since you may know that heart disease and stroke are the leading cause of death worldwide, it’s important to reduce our risk for these cardiovascular diseases by making some lifestyle changes.

Why not start with the food you consume?

When you think of a traditional American cookout, what foods do you see?

Hamburgers, hotdogs, sausage patties,….well, while we love all of those foods, too, we feel the need to elevate our nutrition a bit while grilling!

So, at our cookout today, we decided to select a lean protein and surround it with some heart friendly veggies!

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Our choice was organic, free-range, hormone and antibiotic free chicken!

The vitamin B6, found in chicken, is particularly helpful to your heart. Research has shown that B6 fights cardiovascular disease by lowering levels of homocysteine, an amino acid in the blood that is affected by diet. Homocysteine is understood to cause damage to the inner linings of arteries and in turn, promotes blood clots.

We are so lucky that we have a local farmer nearby who provides us with this wonderful protein that contains essential nutrients and vitamins.

We chose to cut the chicken into tenders to make it easy to thread onto our skewers. And of course, the grill time is reduced as well.

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It’s nearing the end of grilling season, but we can still get our hands on some delicious corn on the cob. A great source of soluble fiber, corn provides heart healthy benefits. It binds with cholesterol and carries it out of your system, which helps lower levels in your blood and reduces your risk of cardiovascular disease.

We brushed our cobs with organic coconut oil and grilled on low to medium heat, cooking 1 to 2 minutes on each side until slightly brown. Take it easy on the salt shaker….remember, you are trying to be heart healthy!!

Last, we have our dark leafy greens.

Statistics claim that only about one quarter of all adults consumes the recommended 3-4 servings of veggies per day!

The health benefits of eating your greens are well established. They are crucial to our heart health for countless reasons including their role in strengthening the immune system, improved blood circulation and purification, and lowering cholesterol.

We buy organic and like to include organic beets whenever we can. The cleaned whole beets are simply roasted in aluminum foil until tender, cooled, and then sliced to be placed onto the salad….so yummy!

This night our salad was sprinkled with a wee bit of feta cheese, which contains calcium that helps keep your bones strong, but remember that feta should be an occasional indulgence…not an everyday occurrence, since it is high in sodium!

Let’s pump up the greens and improve your health!

 

Here is the simple chicken recipe to get you grilling, too!

Moroccan-spiced chicken skewers

Ingredients:

2 tsp cinnamon

2 tsp smoked paprika

2 tsp ground cumin

2 tsp ground coriander

1 tsp kosher salt

½ tsp pepper

2 T olive oil

1 ½ pound of chicken tenders

Directions:

Put all spices into a Ziploc bag and shake until blended. Add olive oil and knead to blend.

Add chicken and knead to coat until blended again.

Place bamboo skewers into water to prepare for grilling.

Marinate for a few hours in refrigerator.

When ready to grill, thread each tender on a bamboo skewer.

Grill 4 minutes per side….yummy!

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Doesn’t this look so good?

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It really was a great meal to eat and to share, knowing that you were kind to your body, as well as those of your guests!

All organic and all gluten-free, of course!

Enjoy!

© 2015, Monica & Daria of glutenfreedoubletalk

 

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