We have been focusing on heart health this week and creating recipes specifically designed to boost the health of our hearts. Have a read of our blog here outlining the 5 foods to include in your diet to boost heart health. Leafy greens, whole grains, healthy fats, legumes and antioxidant rich foods are all powerful ingredients in the fight against heart disease. Using this information, we have started making these balanced ‘heart health bowls’ regularly. They are so easy to put together and so delicious! There are endless combinations you can make yourselves, but this formula for a balanced bowl ensures you are hitting all five food groups. Do you have any good combos you’d like to share? Let us know in the comments.
Liz x
Ingredients
- cooked wholegrain – eg brown rice, quinoa, buckwheat, millet, barley, bulgur…
- leafy green – eg kale, cabbage, chard, spinach, spring greens, salad leaves…
- legumes – cooked beans, chickpeas or lentils
- antioxidant rich foods – eg berries, beetroot (raw or cooked), red cabbage…
- healthy fats – eg nuts, seeds, olive oil, avocado…
- seasoning (salt, pepper, garlic, herbs or spices to taste)
Method
- Cook your wholegrain according to package instructions. Most grains cook with a 1:2 grain:water ratio.
- Cook your beans or lentils or use a ready cooked tin for ease. I like to drain the tin of beans/lentils and warm it up in a pan with some olive oil, garlic and tomatoes, simply seasoned with salt and pepper.
- Cook your leafy greens and antioxidant rich foods, or serve them raw if you prefer. I usually lightly steam kale and roast beetroot, but in summer I prefer a cold bowl so use salad leaves, raw grated beetroots, shredded cabbage or a handful of berries in the bowl.
- Plate up and add some nuts, seeds or other essential healthy fats. Construct your bowls with a combination of the grains, greens, beans and beets and top with some toasted seeds or nuts or a generous drizzle of good olive oil. You can add healthy fats in the form of a dressing too. Try mixing tahini, lemon juice, olive oil etc or a simple olive oil and vinegar dressing.
