By Lauren Cox – Closer To Your Food

Let’s face it, sometimes we do not treat our hearts the best we can. We know that diets high in fiber, low in bad cholesterol and high in good nutrients like potassium and magnesium are great for our hearts. However, often it is hard to get those foods in a typical American diet. Fret not, we have written you a delicious menu packed with heart-healthy superfoods that will treat your heart right. Not only is this a great boost for your cardiovascular system but these are great recipes to have in your wheelhouse for any day of the week.

 

Breakfast:

1 cup French Press Coffee

Brulee Grapefruit

2 large grapefruits, cut in half horizontally

2 tablespoons coconut sugar

1 teaspoon cinnamon

1 pinch sea salt

Turn your broiler on in your oven. In a small bowl, mix together the sugar, cinnamon and salt. Place the grapefruits cut-side up on a baking sheet. Sprinkle them evenly with the sugar mix and place under the broiler for about 1-1 ½ minutes or until the sugar starts to caramelize. Enjoy fresh!

Golden Flax Oatmeal with Blueberry Compote

1 cup organic oatmeal

2 tablespoons golden flax seed

2 cups organic nut milk of choice

1 pinch sea salt

1 cup organic blueberries

1 tart apple, small diced

2 figs or prunes, small diced

½ teaspoon orange zest

¼ cup fresh squeezed orange juice

1 teaspoon cinnamon

1 tablespoon coconut sugar

In a pot on medium-high heat, add the blueberries, apple, figs or prunes, zest, orange juice, cinnamon and coconut sugar. Stir well and bring to a boil. Allow the mix to boil about 10-15 minutes or until it reduces by half and set aside to cool.

In another pot, cook your oats according to the manufacturer’s instructions in the nut milk instead of water. Add the flax seeds and top your oatmeal with the blueberry compote and a splash of nut milk.

 

Lunch:

Sevilla Salad

1 cup butter lettuce, washed and chopped

1 cup organic baby spinach, washed

1 whole orange, supremed

½ cup pomegranate seeds

¼ cup red onion, sliced thin

2 avocados, pitted, peeled and diced

¼ cup extra virgin olive oil

2 tablespoons orange juice

1 clove garlic, minced

sea salt and fresh pepper to taste

In a small bowl, whisk together the olive oil, orange juice and garlic. Season with sea salt and fresh pepper and set aside.

In a salad bowl, toss together all of the other ingredients and lightly drizzle with the dressing. Carefully toss and season again if necessary. Enjoy fresh.

 

Dinner:

Meyer Lemon Olive Oil Poached Salmon with Roasted Fingerlings and Pinot Noir Reduction

Salmon

1 ½ – 2 lbs. fresh wild salmon filets, de-skinned

2 cups extra virgin olive oil

2 cloves garlic, peeled

1 bay leaf

4 sprigs thyme

1 Meyer lemon, sliced

Fingerling Potatoes

2 cups fingerling potatoes, washed

6 cloves garlic, peeled

sea salt and fresh pepper to taste

Wine Reduction

1 bottle pinot noir

In a deep pan add the olive oil, garlic, bay leaf, thyme and lemon and set aside.

Preheat your oven to 425 degrees. On a baking sheet, mix together the potatoes, 6 cloves of garlic, 2 tablespoons of the olive oil mix you just made and season liberally with sea salt and pepper. Roast for about 25 minutes or until fork tender and golden brown.

Pour the bottle of wine into a pot on high heat. You want to let it reduce by about an ⅛. You don’t want the wine to burn, so be careful the heat is not too high and stir frequently for about 20 minutes. When the wine is nearly reduced, remove from the heat.

Bring the pan with the oil mix up to about 180 degrees. Gently add the salmon filets into the pan. Depending on the thickness of the fish you’ll want to cook it at this temperature for about 5-7 minutes for medium. Be careful that too many bubbles do not form.

Remove the fish with a fish spatula onto a wire rack over a baking sheet to let any excess oil drip off.

Assemble your plate with potatoes, fish and a light drizzle of the pinot reduction on top.

 

Coffee, grapefruits, blueberries, oatmeal, flax, spinach, oranges, pomegranates, avocados, salmon, potatoes and red wine are all proven heart-healthy superheroes, and here they are in one day of delicious eating. These foods possess the nutrients that keep your ticker healthy and hopefully these recipes will have your taste buds smiling as well.

 

Closer to Your Food is a wellness blog focused on eating and cooking for health and sustainability with recipes and lifestyle tips formulated around a plant-based diet and home-grown local foods. Chef Lauren Cox holds a B.A. from the le Cordon Bleu in Culinary Management with over 8 years of fine dining experience in private dining, catering and Michelan star restaurants. For more information, please visit www.closertoyourfood.com and follow Closer to Your Food on Twitter and Facebook @Closer2YourFood. 


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.