BLOG NUTRITION, FOOD
February 11, 2015
Be Good to your Heart – Valentine’s Day
Valentine’s Day. What comes to mind? A heart shaped box of chocolates? Roses? An overpriced, overindulgent meal out? This Valentine’s Day, why not save your wallet and your waistline by making a heart healthy meal at home. You’ll save calories and cash all the while treating your sweetheart to a healthy meal rich in antioxidants, phytochemicals, healthy fats, and fiber that will keep you in tip top shape.
Heart Shaped Beet Salad
4-5 medium beets
5 cups Arugula
1 cup radishes, sliced
½ cup reduced fat feta cheese
¼ cup balsamic vinegar
1 Tablespoon Dijon mustard
1 Tablespoon orange juice
¼ cup + 2 tablespoons extra virgin olive oil
1/3 cup roasted walnuts
Salt and pepper, to taste
1. Preheat the oven to 400 degrees. Drizzle beets slightly with 2 tablespoons extra virgin olive oil, salt and pepper, roast for ~20-25 minutes until softened and remove from oven.
2. After beets have cooled to room temperature, peel off skin, and slice beets to ¼-1/2” thickness, and using a heart shaped cookie cutter or a knife, cut into heart shaped slices.
3. Whisk ¼ cup balsamic vinegar with 1 Tablespoon Dijon mustard and 1 Tablespoon Orange Juice, slowly whisk in ¼ cup extra virgin olive oil, season to taste.
4. In a large bowl, toss arugula with dressing, layer in feta cheese, walnuts, and lay beets decoratively on top.
recipe courtesy of http://www.meatlessmonday.com/recipes/my-heart-beets-salad/
Steamed Mussels in Zippy Tomato Sauce
1lb farmed mussels, scrubbed and de-bearded
1 Tablespoon extra-virgin olive oil
1 medium yellow onion, diced
1 fennel bulb, sliced thinly
4-5 cloves garlic
Chopped Fennel fronds
28oz San Marzano diced tomatoes
¼ tsp Red Pepper Flakes
¼ cup fresh parsley
1. In a large pot over medium-low heat, warm olive oil. Add the onion and fennel with a pinch of salt cook ~5 minutes, stirring occasionally, until the vegetables are translucent. Stir in the garlic and fennel fronds and cook for another 2 minutes. Gently stir in the tomatoes and red-pepper flakes, bring to a boil, and then reduce simmer for ~20 minutes.
2. Clean mussels and throw out any that won't shut when tapped or have broken shells. Add the mussels to the pot and cover with a lid, bringing the sauce back to a boil.
3. Steam the mussels, shaking the pot occasionally, about 3-5 minutes. Uncover and discard any that do not open.
4. Serve mussels in a big bowl, garnish with fresh parsley, salt and pepper to taste. Keep an empty bowl nearby to discard shells.
MEDICALLY-BASED