Precious Heart

Your heart is the life beat of your body…quite literally. Heart disease is a killer. It kills more people every year in the U.S. than anything else. Do you have heart disease? Does someone you love have heart disease? Do you or someone you love have diseases that lead up to heart disease?

  • High Blood Pressure
  • High Cholesterol
  • High Triglycerides
  • Stroke
  • Heart Attack
  • Diabetes

Do you or someone you love have these risk factors that make you more susceptible to get heart disease?

  • Smoking
  • Overweight
  • Obesity
  • Inactive
  • Family History of Heart Disease
  • Preeclampsia (high blood pressure while pregnant)
  • Poor Food Choices

Does this scare you? If it did, that was not my intention. My intention was to get you to hear me out and face the facts of how utterly important your diet is to keep your ticker ticking. I care about you. Every single one of my readers. I pray for you and I pray for the health of your bodies.

What you eat matters a lot when it comes to heart health. I could give you the same old lecture on eating “healthy” food will keep you healthy. But you’ve gotten that before. The month of February we’re going to talk about foods that you may want to get into your diet to improve your risk factors and keep that heart healthy.

Start today…don’t wait. Foods that have a lot of salt (sodium), animal fats (beef, pork, butter, cream), trans fats (partially hydrogenated oils), and not enough balance of the super nutrient rich foods can lead you down the path of illness. Let’s take the path of wellness…

Simply Salad Dressings

Salads…mmm. I love salads. They definitely falls into my favorite foods category. I enjoy any kind of salad too – lettuce, vegetable, pasta, potato, fruit, bean…really, any! I think it’s the flavor combinations that I like. There’s nothing more delicious than a good salad dressing that brings out the best tasting salads. Not just any salad dressing but a good homemade

Sure, I have some store bought salad dressings in my refrigerator for parties and a good ranch dressing is a staple in my refrigerator to mix with buffalo sauce! My every day salad dressings are homemade. I like them better than any store brand plus it’s simple whole ingredients. Similarly to my mother, I don’t really have a salad dressing recipe but I’ll let you in on the delicious secret: as long as you have the basics, you can make a delicious homemade dressing yourself.

Here’s what you need:

  • Acid:
    • Vinegar – balsamic, red wine, white wine, even a simple apple cider vinegar works well!
    • Lemon/lime – fruitier salads pare well with lemons and limes.
  • Oil:
    • Canola: tons of omega-3 fatty acids
    • Olive: great source of mono-unsaturated heart-healthy fats
    • Other oils: grape seed, avocado, nut oils (walnut, almond)
  • Herbs:
    • My favorites: chives, parsley, basil
    • Others to try: cilantro, thyme, sage, rosemary, mint
  • Spices:
    • My favorites: turmeric, black pepper, paprika, celery seed, garlic
    • Others to try: coriander, cayenne pepper, chili powder, oregano, poppy seed
  • Salt:
    • Types: kosher, iodized, sea salt, pink hymalain
    • Salt substitutes: check with your doctor first but these go well in salad dressings
  • Sweet:
    • My favorites: honey and sugar
    • Other alternatives: agave, stevia, maple syrup
  • Others:
    • Dijon mustard makes an appearance in 90% of my homemade salad dressings
    • Mayonnaise is a great emulsifier and is a source of healthy fats
    • Spice/seasoning mixes: Mrs. Dash, Italian dressing seasonings, McCormick’s Salad Supreme. I may use any number of these depending on the salad and my taste mood at the time.
    • Fruit. You can make a great strawberry, pomegranate, blueberry, peach, or plum vinaigrette dressing just by simmering the vinegar with the fruits to get out the flavor.

Mix any of the above combinations based on your flavor profile.

Here is one of my favorite vinaigrette to make.

Amanda’s Herbed Vinaigrette

2/3 cup apple cider vinegar
1/3 + cup canola oil (I pour in a little over 1/3 cup and you could also use olive oil)
1/4 cup fresh parsley
1/8 cup fresh chives
2 teaspoons honey (more if you want to balance out the acidity…I like mine more acidic)
2 teaspoons dijon mustard
2 teaspoons minced onion (fresh or dried)
1 teaspoon oregano (I use dried)
1 teaspoons minced garlic (shortcut)
1/2 teaspoon salt (less if you have high blood pressure, CHF, or are sensitive to salt)
1/4 teaspoon paprika
1/4 teaspoon black pepper
1/8 teaspoon turmeric

Pour vinegar and oil into a salad dressing carafe (a mason jar with a lid would work). Place all herbs and spices in jar and shake. Let set for at least 1 hour to allow the herbs and spices to marry into the vinegar and oil.

Notes: you can also use white balsamic, white wine, or champagne vinegar for this recipe.

Pour over your favorite vegetable salad and enjoy!

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OTHER IDEAS:

  • Feta vinaigrette: red wine vinegar, olive oil, feta cheese, dried oregano, dried basil, salt, and pepper – goes great with a Greek quinoa salad or your favorite Greek tossed salad
  • Strawberry poppy seed vinaigrette: diced strawberries, balsamic vinegar, olive oil, poppy seed, honey, salt, and pepper – pairs well with a strawberry spinach salad

Final thoughts: It is important to have fat in your diet. If you are choosing store bought dressing (which is totally fine I have an array in my frig) make sure you select ones that do have fat. Fat free salad dressings tend to have a lot of sugar and other additives. Purchase regular salad dressings and just eat less!

Challenge: have fun with dressings! Make those fruits and veggies pop with excitement and flavor!