We love you and your heart…and we want to keep both healthy.
Our menu is grounded in the anti-inflammatory food pyramid which promotes lean proteins, whole grains, seafood, and plenty of vegetables along with the occasional glass of wine – and benefits including heart health, brain health and, you guessed it, counteracting chronic inflammation – the root cause of heart disease. And because we believe in sharing food that makes you feel better, we’re serving up a few of our favorite recipes for heart-healthy (and happiness-boosting) dishes and drinks to enjoy this month – and all year round.
Edamame Guacamole
Edamame is not just an excellent plant-based protein, it’s the source of many nutrients and antioxidants to sneak into your diet. Not to mention it’s a great source of folate, a nutrient linked to lowering the risk of heart disease and strokes. Added bonus – avocados are loaded with heart-healthy monounsaturated fatty acids.
Heart-healthy ingredients:
avocado, edamame, garlic
Ingredients
3-4 Avocados
1 tbsp Pesto (of your choice)
¼ cup Edamame (unshelled)
2 tbsp Lime juice
1 pinch Salt
Directions
1. Chop up the edamame into small pieces
2. Mash up the avocados
3. Add all other ingredients together
Make it gluten-free:
Substitute with GF pita chips or serve with fresh veggies like carrot sticks, cucumber slices, lightly blanched broccoli and cauliflower to make gluten-free and low carb.
Spaghetti Squash Casserole
Ahhh, spaghetti squash – the high-fiber, nutrient-rich pasta alternative our hearts deserve! Spaghetti squash also has omega-3 fatty acids, making it anti-inflammatory and great for overall health. Let’s not forget to celebrate all the heart-healthy benefits of organic tomato and garlic, though. This dish is a powerhouse.
Heart-healthy ingredients:
tomato, garlic, zucchini, spaghetti squash
Ingredients
Spaghetti Squash Casserole:
2-3lb. Spaghetti Squash
2 tsp Grapeseed Oil
1 Zucchini, grated
½ cup Caramelized Onions
1 cup Tomato Sauce
Pinch Salt
Pinch Fresh Ground Black Pepper
6oz Mozzarella Cheese, grated
½ cup Parmigiano-Reggiano Cheese, grated
Caramelized Onions:
1 tbsp Expeller-Pressed Canola Oil
3 Large Onions, thinly sliced
Tomato Sauce:
1 tbsp Extra-Virgin Olive Oil
3 Garlic Cloves, minced
28oz can San Marzano Tomatoes, chopped with juice
1 tsp Salt
¼ tsp Allspice
Pinch Freshly Ground Black Pepper
2 tbsp Fresh Basil, chopped
1 tbsp Fresh Oregano Leaves
Directions
Caramelized Onions:
1. Heat the canola oil in a large, nonstick skillet over low heat. Add the onions and cook for 30 minutes, stirring often, until they are soft and brown. Let cool, and then store in a lidded container in the refrigerator for up to 3 days.
Tomato Sauce:
1. Heat the oil in a sauce pan over medium heat. Add the garlic, reduce heat to low and cook for 2 minutes, stirring constantly. Add the tomatoes, salt, allspice, pepper, basil and oregano. Bring to a simmer and simmer for 20 minutes.
2. Allow the sauce to cool for 20 minutes, then transfer to a blender. Hold the lid down firmly with a clean, folded towel over it. Start on low speed and blend until it is a smooth sauce.
3. Transfer to a lidded container and refrigerate for up to 5 days, or freeze for up to 3 months.
Spaghetti Squash Casserole:
1. Preheat the oven to 350 degrees.
2. Cut squash in half and scoop out seeds. Rub oil on inside of squash, season with salt & pepper and place cut side down on lined sheet pans. Roast in 350-degree oven for approx. 90 minutes, until squash is tender all the way through.
3. Let the squash cool, then cut it in half lengthwise and scoop out the seeds with a spoon. Scoop out the flesh into a large bowl. Add the grated zucchini, onions and tomato sauce. Season with salt and pepper.
4. Spoon the mixture into a 3-quart shallow baking pan. Bake for 40 to 45 minutes.
5. Remove the baking pan from the oven and turn the oven to broil.
6. Top the vegetables with the grated cheeses and place under the broiler until golden brown, about 5 minutes.
7. Let sit for 5 to 10 minutes before serving.
Option to add protein:
Mix 100% grass-fed or grass-finished ground beef into your Spaghetti Squash Casserole for extra protein and omega 3s.
Make it keto-friendly:
Prepare with half the spaghetti squash and adding full fat, fresh mozzarella. (Grass-finished beef is also a great keto addition!)
Make it paleo-friendly:
Prepare this recipe without cheese and add a grass-fed burger as well as avocado slices to garnish.
Make it vegan:
Make this recipe without cheese. Garnish with fresh, sliced avocado instead to add creamy texture as healthy fat and extra fiber!
Kale Aid
There’s a reason the Kale Aid has been on our menu for over 10 years. There are so many nutritional benefits of the nutrient-dense leafy green, but we think keeping your heart healthy is one of the most important. And ginger has been shown to lower blood sugar levels and improve various heart disease risk factors in people with type 2 diabetes. So, let’s raise a glass to that.
Heart-healthy ingredients:
kale, ginger, cucumber, celery, lemon
Ingredients
1 peeled lemon
1 fuji apple
2-inch piece of ginger
1 cucumber
4 stalks of celery
2 leaves of destemmed Lacinato kale
Directions
1. In a juicer, combine all ingredients.
2. Serve over ice.
Make it a cocktail:
Add a shot of organic tequila or vodka to make the Kale Aid into an adult beverage. Excellent in place of a bloody mary for brunch or an aperitif before enjoying Edamame Guacamole and Spaghetti Squash Casserole–the ginger will help prepare your digestion for a delicious meal!
Alta Vita Cannonau di Sardegna
This bright purple, red wine is good for the heart thanks to its high amounts of the resveratrol. Resveratrol is part of a group of compounds called polyphenols that act like antioxidants, protecting the body against damage that can put you at higher risk for things like cancer and heart disease. It’s in the skin of red grapes, but you can also find it in peanuts and berries.
Heart-healthy ingredients:
polyphenol resveratrol
