6 Heart-Healthy Recipes

Nature's pHarmacy

6 Heart-Healthy Recipes Eating for Better Health

CONTENTS 1. Vegan Cucumber-Dill Salad..................................................2 2. Hearty Vegan Beans and Greens.........................................3 3. Healthy Spinach-Stuffed Salmon...........................................4 4. Oil-Free Roasted Garlic...........................................................5 5. Vegetable Chili........................................................................6 6. Heart-Healthy Fruit & Nut Clusters..........................................7 7. Acid-Alkaline Food Effects Chart...........................................8 8. Notes.......................................................................................10

1

Serves 4

Vegan Cucumber-Dill Salad This salad contains the heart-healthy trifecta of cucumbers, avocados, and oranges with dill, lime, and shallots for a refreshing side dish at any time of the year.

Ingredients (organic/biodynamic) 2 large English cucumbers 1½ shallots 1 bunch fresh dill 5 Tbsp. apple cider vinegar 1 medium orange 1 lime 1 medium avocado, sliced Pinch of Celtic Sea Salt® Pinch of black pepper

Instructions 1. Cut the cucumbers into thin slices.

2. Finely chop the shallots and dill.

3. Add cucumbers, shallots, and dill to a bowl with the apple cider vinegar.

4. Cut the orange and lime in half, juice them, and add the juice to the cucumber mixture.

5. Add salt and a pinch of black pepper.

6. Toss lightly to mix.

7. Let the mixture sit for 3-5 minutes.

8. Slice the avocado and arrange it on top of the salad.

9. Serve and enjoy!

2

Serves 4-6

Hearty Vegan Beans and Greens This hearty vegan soup will warm you up on the coldest of days.

Ingredients (organic/biodynamic) 1 small red onion, diced 2 garlic cloves minced finely 2 c. dry Navy beans 1 small bunch of collard greens chopped or sliced in ribbons 6 c. vegetable broth Celtic Sea Salt® and fresh ground black pepper to taste

Instructions 1. Soak beans for 4-6 hours and pour into medium-sized pot.

2. Add garlic, onions, collard greens, and vegetable broth.

3. Simmer on stove until beans are cooked to desired doneness.

4. Salt and pepper to taste.

5. This recipe can also be easily adapted for Instant Pot® and slow cooker use.

3

Serves 2

Healthy Spinach-Stuffed Salmon Enjoy this nutritious and delicious salmon dinner. The result is restaurant-worthy, yet it’s super easy to make. No time to bake garlic in advance? A couple cloves of fresh minced garlic also work well in this recipe.

Ingredients (organic/biodynamic) 2 salmon fillets (or other line-caught deep-water fish) 3 oz. softened goat cheese ½ c. frozen spinach ¼ c. sundried tomatoes, minced Head of garlic (for baked garlic recipe in Step 1) Celtic Sea Salt® and black pepper, to taste

Instructions 1. Bake the head of garlic by following our oil-free garlic recipe on the next page. Note: This step can take an hour, so plan ahead! Garlic can be baked in advance and stored in the refrigerator for up to a week.

2. Place salmon fillets in an oven-safe ceramic or glass pan. Slice them vertically in the center, all the way down to the skin, leaving the skin intact. If your fillets do not have skin, slice ¾ of the way down. Season to taste with Celtic Sea Salt and pepper.

3. Once the garlic is fully cooked, remove it from the oven and preheat the oven to 420° F. 4. Heat the frozen spinach on the stovetop until thawed and remove from heat.

5. Mix the spinach, minced sundried tomatoes, goat cheese, and 2-3 of the baked garlic cloves in a bowl until thoroughly combined.

6. Divide the mixture in half, and place into the slits in the salmon, piling the extra stuffing on top of the fish.

7. Bake for 12-15 minutes until the salmon is cooked through.

8. Remove from the oven, let it cool a bit, and enjoy!

4

Oil-Free Roasted Garlic Roasting garlic is a great way to bring out its sweeter notes, and results in a custard-like texture with a rich, mellow flavor. Once roasted you can mix it into hummus for a delicious dip, combine with mustard for a flavor-rich condiment, or use it in place of garlic in all of your favorite recipes!

Ingredients (organic/biodynamic) 1 head of garlic Celtic Sea Salt®, to taste

Instructions 1. Preheat the oven to 400 degrees F. 2. Slice off the top of the garlic head, exposing the tops of the garlic cloves.

3. Place in a Dutch oven with the cut side facing up. Sprinkle with Celtic Sea Salt. Close the Dutch oven with an oven proof lid.

4. Roast garlic for 45 minutes to 1 hour or until golden and soft to the touch.

5. Remove from the oven and let cool before using.

Unpeeled garlic can be stored in a refrigerator for up to two weeks in a small container.

5

Serves 4-6

Vegetable Chili The main player in this vegetable chili is the assortment of beans. Beans are an excellent source of protein and balanced fiber, providing an average of 6g of fiber per 1/2 cup. They contain both insoluble and soluble fiber, which may help lower cholesterol, improve glucose control and elevate the health of the digestive system. Furthermore, beans generally contain no cholesterol, are low in fat, and are brimming with B vitamins and alkalinizing minerals like magnesium.

It is recommended to include beans in one’s diet a few times a week, and this chili recipe makes it easy to do. Incorporating alkalinizing onions and garlic plus spices like cumin make it a perfect alkalinizing dish. Here is a great recipe for vegetable chili:

Ingredients (organic/biodynamic) 1 large red onion, chopped 1 poblano chili, seeded and chopped 1 red bell pepper, seeded and chopped 3 cloves garlic, minced 2 jalapeño chilies, seeded and chopped fine 1 ½ tsp. chili powder 1 ½ tsp. cumin powder 2 c. cooked beans, rinsed and drained 2 ½ c. vegetable stock or water 3 tsp. lime juice 4 Tbsp. cilantro, chopped

Instructions 1. In a cooking pot or Dutch oven, add the onion, poblano chili, red bell pepper, garlic and jalapeno. Add a few spoons of the vegetable stock and cook for 2-3 minutes until the vegetables are tender.

2. Add the spices, stir, and immediately add the beans and rest of the vegetable stock.

3. Bring to boil and cook over medium-low heat for 10-15 minutes.

4. Just before serving, stir in the lime juice and sprinkle with cilantro.

5. To make a complete protein, serve with any grass like amaranth, quinoa or wild rice, seeds, or nuts (for example, lightly toasted almonds).

6

Serves 2-4

Heart-Healthy Fruit &Nut Clusters These sugar-free clusters combine antioxidant-rich unsweetened chocolate with a variety of heart-healthy fruits and nuts to create a bittersweet treat for Valentine’s Day or any day.

Ingredients (organic/biodynamic) 4 oz. unsweetened dark chocolate 6 pitted Medjool dates 1/3 c. freeze-dried strawberries, broken into smaller pieces ¼ c. freeze dried blueberries ¼ c. whole unsalted, shelled pistachios ¼ c. whole, unsalted, toasted almonds 1 tsp hemp seeds

Instructions 1. Chop dates into small pieces, break apart and scatter evenly in the bottom of an 8.5×11” glass baking dish 2. Place almonds, pistachios and the dried fruits evenly between the pieces of date.

3. Melt the unsweetened chocolate over a double boiler (or in microwave) 4. With a tablespoon, drizzle the chocolate over the fruit and nuts to make a thin coating.

5. Scatter hemp seeds on top.

6. Place pan in freezer for 5-10 minutes to set the chocolate, and remove.

7. Let rest on the counter for a few minutes, then use a fork to lift up the chocolate bark, removing it in small bite-sized pieces.

8. Store in an airtight container and/or in refrigerator.

7

8

9

Notes

10

1

https://www.drrusselljaffe.com/ info@drrusselljaffe.com // 800 525 7372 https://www.instagram.com/drrusselljaffe/ https://www.facebook.com/DrRussellJaffe https://www.youtube.com/@DrRussellJaffe https://twitter.com/DrRussellJaffe