3 New Heart-Healthy Recipes to Celebrate Heart Health Month

February is Heart Health Month, and we’ve whipped up three new recipes that are both yummy and good for your ticker!

Heart disease is one of the leading causes of death in Canada and a major cause of disability. So many risk factors that come into play with heart disease. We can control some of these factors to lower our risk.

Here are a few things to consider so you can help lower your risk of developing heart disease:

Quit smoking

The chemicals in tobacco are damaging to your heart and blood vessels, and cigarette smoke reduces your blood’s oxygen. The reduction of oxygen in the blood raises blood pressure and heart rate. The heart is overworked by trying to supply enough oxygen to your body and your brain.

Get good quality sleep

A lack of sleep can harm your health. Not getting enough sleep can put you at a higher risk of obesity, high blood pressure, heart attack, diabetes and depression. Make sleep a priority in your life!

Get moving

Exercise is incredible for strengthening your heart and improving circulation. It can also help lower cholesterol, lower blood pressure, and maintain a healthy weight. A quick five minutes to get your body moving is an excellent start!

Eat a heart-healthy diet

A healthy diet can protect you from many things, and it can protect your heart! A heart-healthy eating plan includes vegetables, fruits, beans and other legumes, lean meats, fish, low fat or fat-free dairy products, whole grains, and healthy fats. Some foods to avoid when trying to eat heart-healthy include salt, sugar, processed carbohydrates, alcohol, saturated fats, and trans fats.

In the beginning, eating a heart-healthy diet can be a challenge, not knowing where to start in the kitchen. These three recipes can help and have your heart feeling happy and healthy!

Heart disease is one of the leading causes of death in Canada and a significant cause of disability. Many risk factors come into play with heart disease, some of which we can control to lower our risk.

Here are a few things to consider so you can help reduce your risk of developing heart disease:

Baked Blueberry Chocolate Oatmeal Squares

Course Dessert
Keyword Gluten Free, Nut Free, Vegan
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 9 squares
Calories 281.9kcal
Author Stephanie Tucci

Ingredients

  • 2 tbsp ground flax
  • 6 tbsp water
  • 2 ½ cups gluten-free quick oats
  • 1 tsp Nature's Emporium Baking Powder
  • 2 tsp Nature's Emporium Cinnamon
  • ½ tsp Himalayan salt
  • cup Nature's Emporium Maple Syrup
  • 1 cup Nature's Emporium Unsweetened Apple Sauce
  • 2 tbsp lemon juice freshly squeezed
  • 2 tbsp almond butter or sunflower seed butter
  • ½ cup frozen blueberries
  • cup chocolate chips semi-sweet
  • ¼ cup Nature's Emporium Sliced Almonds

Instructions

  • Preheat the oven to 350° F, andgrease a 9×9" glass baking dish.
  • In a small bowl, mix together the flax meal and water, set aside while preparing the remaining ingredients.
  • Mix the oats, baking powder, cinnamon and salt together.
  • In another bowl, mix the maple syrup, apple sauce, lemon juice and almond butter. Then add in your flax mix, and mix until combined.
  • Pour the wet into the dry and mix thoroughly.
  • Add in your frozen blueberries and chocolate chips, stir to combine.
  • Scoop the mix into your prepared pan, and make sure to spread it out evening. Scatter the sliced almonds (optional) over the top and bake for 35 minutes.
  • Let fully cool before slicing.

Notes

You may warm your slices before eating or eat cold! We suggest spreading them with your favourite jam, butter or ghee for a nice breakfast treat.
These will keep for 5 days, stored in the refrigerator in a container.

Nutrition

Serving: 1serving | Calories: 281.9kcal | Carbohydrates: 47.6g | Protein: 6.3g | Fat: 8.5g | Saturated Fat: 2.2g | Sodium: 73.5mg | Fiber: 5.3g | Sugar: 22.2g

Cherry Pie Smoothie

Course Smoothie
Keyword Gluten Free, Nut Free Option, Vegan
Prep Time 5 minutes
Total Time 5 minutes
Calories 270kcal
Author Stephanie Tucci

Equipment

  • Blender (high-speed)

Ingredients

  • 2 tbsp Nature's Emporium Gluten-Free Rolled Out
  • 1 tbsp red beet powder
  • 1 cup organic oat milk or milk of choice
  • ¼ cup coconut yogurt or yogurt of choice
  • 1 cup frozen charries don't use sour cherries
  • 1 tbsp Nature's Emporium Freshly Ground Cashew Butter or sunflower seed butter
  • 1 scoop vanilla protein or your favourite plant-based, whey or collagen-based powder (try Sprout Living Epic Protein Vanilla Lucuma for added cardiovascular benefits!)

Instructions

  • Place all ingredients into a high-speed blender and blend until thoroughly combined.

Nutrition

Serving: 2servings | Calories: 270kcal | Carbohydrates: 35.2g | Protein: 14.2g | Fat: 8.9g | Saturated Fat: 3.5g | Sodium: 190.4mg | Fiber: 5.8g | Sugar: 15.2g

Banana Bread Oatmeal

Course Dessert, Snack
Keyword Gluten Free
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 1 large or 2 small portions
Calories 239.1kcal
Author Stephanie Tucci

Ingredients

  • ½ cup Nature's Emporium Gluten-Free Rolled Oats
  • 1 ¼ cup coconut milk or milk of your choice
  • 1 large organic banana sliced, half saved for the topping
  • ½ tsp Nature's Emporium Cinnamon
  • ½ tsp nutmeg
  • 1 tbsp Nature's Emporium Maple Syrup
  • 1 pinch himalayan salt to taste
  • ½ tbsp ground flax
  • ½ tbsp ghee

Optional toppings:

  • maple syrup drizzled
  • banana use the remaining slices
  • 1 dollop coconut or full-fat yogurt
  • 1 tsp ghee
  • walnuts chopped

Instructions

  • In a small pot, add the oats, almond milk, half of the banana slices, cinnamon, nutmeg, maple syrup and salt.
  • Bring to a simmer, mashing the banana slices as you stir. Once simmering, stir in the ground flax.
  • Cook for 8-10 minutes. It's essential to keep them on a low simmer and stir frequently.
  • Before turning off the heat, add in the ½ tbsp of ghee and stir until melted and combined thoroughly.
  • Once done, serve immediately with toppings of choice.

Notes

We recommend using coconut milk or unsweetened soy milk for this recipe. Choose a creamier milk that will help the texture of the oats.

Nutrition

Serving: 1small portion | Calories: 239.1kcal | Carbohydrates: 38.4g | Protein: 4.3g | Fat: 8.1g | Saturated Fat: 4.7g | Trans Fat: 0.1g | Cholesterol: 8.2mg | Sodium: 92.9mg | Fiber: 4.8g | Sugar: 13.8g

Nicole Ensoll, CNP

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