Heart Health Bowls

by Liz Child

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

  1. Cook your wholegrain according to package instructions. Most grains cook with a 1:2 grain:water ratio.
  2. 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.
  3. 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.
  4. 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.

Smoothies for Heart Health

by Liz Child

Smoothies are such a delicious and efficient way to inject a lot of nutrients into your diet in a quick and easy glass. As a parent, I love giving my kids homemade smoothies, then I know they are getting plenty of top quality, dense nutrients without even realising it. They’re not going to eat a spoon of chia seeds any other way really are they?

Taking care of our heart health is so important at all ages, but is not something we often consider when we are younger. Unfortunately heart disease is the biggest killer in Ireland and although it mainly affects people over 40, it’s important to take care of our hearts from a young age. As well as moving our bodies more and quitting smoking and stress, there is a lot of good food we can include in our diets to boost the health of our hearts. We’ve been curiously reading a lot on the subject recently and found 5 main food groups which boost heart health – leafy greens, whole grains, healthy fats, legumes and antioxidant rich food – and so we have been writing recipes with these groups in mind this week. Here are two smoothies which will really boost your nutrient intake and help you take care of your hearts.

Why not try adding a smoothie to your diet each day to boost your heart health?

Liz x

Blueberry Cacao Smoothie (per person)

This smoothie is a stunning deep purple, which is a sure sign you’re getting lots of the antioxidant anthocyanin, but tastes like chocolate milk thanks to the cacao powder (which is packed with flavonoids that have been shown to help lower blood pressure, improve blood flow to the brain and heart, and aid in preventing blood clots). Blend:

  • 1/2 a frozen banana (rich in potassium to help lower blood pressure)
  • 1 pitted date (for natural sweetness and also fibre, potassium and other minerals)
  • 1 handful of frozen blueberries (powerful antioxidants, fibre and vitamins)
  • 1 tsp cacao powder (flavonoids)
  • 1 tsp chia seeds (rich in fiber, antioxidants, minerals and heart-healthy omega-3 fatty acids)
  • 5 hazelnuts (healthy fats, magnesium and fibre)
  • 2 tbsp porridge oats (healthy wholegrain which reduces your ‘bad’ cholesterol levels)
  • 1/2 glass oat milk (or your choice of milk – or substitute with ice for a colder smoothie)

Green Smoothie (per person)

A virtuous green smoothie doesn’t have to taste like pond water. This one is creamy and sweet, full of the amazing benefits of leafy greens and healthy fats. Blend:

  • 2 kale leaves (for fibre, nitrates, potassium, vitamin K, magnesium and more)
  • 1 pitted date (for natural sweetness and also fibre, potassium and other minerals)
  • 1 tsp linseeds (essential omega-3 fatty acids)
  • 1 brazil nut or a tbsp tahini (healthy fats, fibre and selenium)
  • 1/2 a frozen banana (rich in potassium to help lower blood pressure)
  • 2 tbsp porridge oats (healthy wholegrain which reduces your ‘bad’ cholesterol levels)
  • 1/2 glass of oat milk (or any milk you like – or ice cubes if you like your smoothie extra cold)

5 Foods for Heart Health

by Liz Child

Heart health is central to overall good health. In Ireland, heart disease is the leading cause of death. Approximately 10,000 people die in Ireland from Cardiovascular Disease each year, accounting for 36% of deaths. Thankfully there is a lot we can do to prevent heart disease. As well as avoiding stress and moving our bodies, what we eat can really boost our heart health. These 5 main heart-healthy food groups are important to include in your diet. We can make it easy with a regular delivery of fruit, veg and groceries to your door. Explore all we have to offer here. We deliver nationwide to every address in Ireland and Northern Ireland.

Check out these recipes developed specifically with heart health in mind – Heart Health Bowls and Smoothies for Heart Health.

1. Leafy Greens

Leafy green vegetables like spinach, kale, chard and cabbages are exceptionally high in vitamin K and nitrates. These help reduce blood pressure and improve the function of our arteries. Studies have shown that a higher intake of leafy greens is associated with a lower risk of heart disease. We always have a good range of leafy greens in our online shop. We grow a lot of organic kale, cabbages, spinach and chard on our farm here in Galway, and we also source greens from other organic farms when we don’t have enough of our own grown produce. It’s very important to us to keep your leafy greens needs fulfilled year round.

2. Whole Grains

Choosing whole-grains over refined grains can help improve your heart health. Whole-grains (like oats, barley, buckwheat, brown rice, wholewheat flour, quinoa…) include all three nutritious parts of the grain as it is found on the plant: the bran, germ and endosperm. Refined grains (like white rice, white flour and associated products like pasta, white breads/crackers etc), on the other hand, are processed and some of the grain is removed. Wholegrain foods therefore contain far more fibre, vitamins and minerals than refined grain foods. Studies show that eating whole grains lowers cholesterol and blood pressure, which leads to a lower risk of heart disease. We stock plenty of whole grains in clever compostable packaging. Check out our range of sustainable groceries to compliment our organic fresh produce here.

3. Healthy Fats

Nuts, seeds, avocados, olive oil… foods rich in unsaturated fats and essential fatty acids are crucial for heart health. They increase ‘good’ cholesterol which reduces ‘bad’ cholesterol and improves your blood pressure. Cholesterol is arguably one of the most misunderstood substances. Your body needs cholesterol to perform important jobs, such as making hormones and building cells. It can be complicated but generally foods made from animals, including red meat, butter, and cheese, have a lot of saturated fats. Whereas plant based sources of fats like avocados, olive oil, nuts and seeds contain healthy unsaturated fats.

4. Legumes

Beans, chickpeas and lentils are incredibly healthy foods. Good for you and good for the planet, not to mention affordable and filling. Legumes are especially beneficial for heart health because they are high in resistant starch (which your microbiome loves) and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure, and decrease inflammation.

5. Antioxidant Rich Foods

Berries, beetroots, tomatoes, green tea, dark chocolate… foods that are high in antioxidants are good for your heart. When we eat fruits and vegetables rich in antioxidants, our bodies use them to prevent cell damage, reduce inflammation, and protect the health of our heart.