Summertime Marinated Salads

     Summertime is here, there is no denying that! With record-breaking temperatures, it's become a struggle to stay cool. So I figured I'd share a few of my favorite summertime lunch/snack ideas with you. Marinated salads! They're delicious, easy, and served cold to help you keep cool.

Calling All Cukes! 

This marinated salad has been a favorite of mine for my whole life. Mom would always keep some in the fridge as I was growing up. And as an adult I can't help but love it still. There are a number of variations you can make on this, try adding some bell peppers, cauliflower, or radishes. If you don't want to make your own dressing, try using your favorite store bought Italian or Vinaigrette. Or try switching up the herbs in the home made dressing, instead of parsley and basil try dill. Have fun!

Marinated Cucumber Salad

2 medium Cucumbers, sliced

1 pint Cherry or Grape Tomatoes, halved

1 Avocado, chopped

½ medium Red Onion, diced or sliced

For the Dressing:

¾ cup Extra Virgin Olive Oil

4 tbsp Red Wine Vinegar

2 tbsp Lemon Juice (about 1 lemon)

2 Garlic cloves, minced

2 tbsp fresh Parsley, chopped

1 tsp fresh Basil, chopped

Salt and Pepper to taste

Instructions:
Combine all dressing ingredients in a mixing bowl and whisk well. Add in remaining ingredients and toss. Store in the refrigerator for 1 hour or more for best results. (I usually do this in a mason jar that I keep in the refrigerator)

Fava Forever!

     I love fava beans. They're just wonderful, even if they are a pain to process when they're fresh. For that reason, this recipe calls for canned fava beans. But it works just as well with Chickpeas or Kidney beans if you prefer them.

Marinated Fava Bean Salad

1 15-oz can Fava Beans, drained and rinsed

½ Green Bell Pepper, diced

½ Red Bell Pepper, diced

½ medium sized Cucumber, diced

¼ medium sized Red Onion, diced

2 Green onions, diced

½ tbsp Capers

¼ cup Parsley, chopped

5-6 Mint Leaves, chopped

5-6 Basil Leaves, chopped

For the Dressing:

1 clove Garlic, minced

¼ tbsp Dijon Mustard

1 tbsp Lemon Juice

½ tbsp Sugar

2 tbsp Olive Oil

Salt and Pepper to taste

Instructions:
Combine dressing ingredients in a mixing bowl and whisk well to combine. Add in other ingredients and toss. Allow to chill for at least 1 hour for best results.

Just Beet It

     Beets are an under-appreciated vegetable. They're also more than just red. My favorite beets are the golden beets. Largely because they don't bleed all over everything and stain my hands, but also because they have such a mildly sweet taste. Try this recipe with any kind of beet you want. Chiogga beets make for a great visual presentation. Classic red beets are great for a classic beet salad. You can even use a combination of beets to make things a little extra special! This salad is also great with a little Feta, Goat Cheese, or Bleu Cheese on top!

Marinated Beet Salad

5 medium Beets, trimmed and halved (save the greens for another dish!)

2 small Carrots, peeled and thinly sliced

½ a medium Red Onion, halved and thinly sliced

¼ cup roasted Walnuts

2 tsp fresh Dill, chopped

1 tsp fresh Parsley, chopped

For the Dressing:

The juice of 2 Oranges

1 ½ tsp Red Wine Vinegar

1 ½ tsp Olive Oil, or Walnut Oil

Salt and Pepper to taste

Instructions:
Steam the beets for 30-40 minutes, or until tender. Grab them with a paper towel and peel off the skins while they are still warm (or wait until they cool and use a peeler). Thinly slice them. While they are steaming, combine the dressing ingredients in a mixing bowl and whisk well to combine. Add in remaining ingredients and toss to coat. Allow to chill for 1 hour or more for best results.

It's Greek To Me

Greek salads are a staple in most American restaurants today. But my favorite version of this salad leaves out the lettuce and brings on the marinade!

Marinated Greek Salad

1 pint Cherry Tomatoes, halved

2 medium Cucumbers, chopped

1 Green Bell Pepper, chopped

1 small Red Onion, diced

½ cup Kalamata Olives, pitted and halved

2 Pepperoncini Peppers, sliced into rings

Marinated Feta or Tofu:

5-6 oz Feta or Tofu, cubed

½ tsp Crushed Red Pepper

½ cup Olive Oil

1 sprig each of fresh Rosemary, Thyme, and Oregano

1 clove Garlic, smashed

Salt and Pepper to taste

For the Dressing:

¼ cup Olive Oil (drained from the Marinated Feta/Tofu)

1 tsp dried Oregano

1 tsp Dijon Mustard

2 tbsp Red Wine Vinegar

Salt and Pepper to taste

Instructions:
Marinate the Feta/Tofu 24 hours or more (up to 14 days) in advance. Combine all the ingredients in a sealed container and hold in the refrigerator until ready to use. In a mixing bowl, combine the dressing ingredients and whisk well. Add all remaining ingredients to the bowl, including the marinated Feta/Tofu. Toss well to combine and chill for 1 hour or more before serving.

Expect the Unexpected

     You can truly use any vegetable in a marinated salad. This next recipe proves it! Who would ever think that asparagus would make for such a good salad ingredient? This salad is also super awesome when you add fresh mozzarella cheese to it. Almost like an asparagus twist on a traditional Caprese salad.

Marinated Asparagus and Tomato Salad

2 lbs Asparagus Spears, tough ends trimmed off then chopped into 2 inch segments

1 pint Cherry Tomatoes, halved

5-7 fresh Basil Leaves, chopped

*optional 8-16 oz fresh Mozzarella cheese

For the Dressing:

6 tbsp Balsamic Vinegar

¼ cup Olive Oil

2 tsp Dijon Mustard

2 tsp Honey

1 clove Garlic, minced

Salt and Pepper to taste

Instructions:
Steam the asparagus until tender, then rinse off under cold water to cool. In a mixing bowl, combine the ingredients for the dressing and whisk well to combine. Add in remaining ingredients and toss well. Chill for 1 hour or more before serving.

Something Sweet

     You don't have to stick to cold vegetables in the summer, fruit works well too! If you want to get wild and crazy, you can add in some mint or basil leaves. Or for those adult BBQs, instead of the Orange Blossom Water, try using white rum or vodka!

Marinated Fruit Salad

2 cups Watermelon, cubed

2 cups Cantaloupe, cubed

2 cups Strawberries, halved

1 cup Grapes, halved

1 cup Blueberries

For the Dressing:

½ cup Honey

¼ cup Orange Blossom Water

¼ cup Lemon Juice

¼ cup Pineapple Juice

1/8 tsp Salt

Instructions:
Combine the ingredients for the dressing in a mixing bowl and whisk well to combine. Add in remaining ingredients and toss well. Chill for at least 1 hour before serving.




     In any of these recipes, feel free to change the ingredients around.  Play with different fruit, veggies, and herbs.  Switch up the vinegars and oils. Throw in some of those wild edibles you've been dying to try. Maybe even toss in some chicken or shrimp! Have fun, play around, and let me know what you think below!

Fall Flavors

Living in Central Florida, fall comes slowly. We may have a cold snap in September, but it's highly unlikely. There have been many a year that we've made it all the way to Thanksgiving without even bringing out our light jackets. So cool, icy treats are still a thing for us here. But to help make it a little more like fall, I figured I'd share some of my favorite Sorbet and Sherbet recipes using fall flavors.

Sorbet vs. Sherbet

Sorbets are very basic. Mainly they are pureed fruit, sugar, and water. You can make them more interesting by adding fresh or dried herbs, honey, maple, or even alcohol. Alcohol also has an added benefit of helping prevent the sorbet from becoming one large block of frozen fruit, though if you freeze it on a cookie sheet, break it up, and blend it, multiple times, you can get a good consistency as well.

Sherbets are very similar to Sorbets, the main difference is a creamy/dairy element. Adding cream, yogurt, buttermilk, coconut milk, etc to fruit puree, sugar, and water, then freezing will give you a decent Sherbet.

1. Perfect Persimmons

Hachiya Persimmons are a great fall fruit here in the South. Just make sure that you wait until they are fully ripened, almost too ripe, or they'll be to astringent to really eat. Just cut the top off and scoop out the ripe, jelly-like, insides. This makes them super easy to make sorbet with.

Persimmon Lemon Balm

Ingredients List

2 pounds of Persimmons (hachiya persimmons work best, allow to ripen until they are as soft as jelly)

1 cup Honey or Sugar
1 cup Water

1 tablespoon Lemon Balm leaves

1-4 tablespoons Lemon Juice

*optional ingredients

¼ cup Almond Milk or Whole Milk

2 tablespoons Vodka

Instructions:

In a pot, on the stove, combine honey and water. Bring to a boil and stir for 1 minute. Reduce heat and allow to simmer for 5-10 minutes while stirring. Remove from the heat and add in the lemon balm leaves. Cover and allow to come to room temperature. Once your persimmons are nice and soft, cut the tops off and scoop out the insides, into a blender. Add the lemon juice and strain the lemon balm syrup into the blender as well. Blend well. To make it a Sherbet instead of a Sorbet, here is where you add your milk and keep blending. If you are making this without the aid of an ice cream machine, adding alcohol will help keep it at a nice consistency. You can still make it without alcohol or an ice cream machine by freezing it on a cookie sheet, then breaking it up and blending it again several times (minimum 3 freezes to get the right consistency). If you're using an ice cream machine, just add this mixture to the machine, turn it on, and wait.

2. The Quintessential Fall Flavor

This time of year you can find Pumpkin Spice flavored everything. Why not join in the fun! This makes a delicious, cool treat, for the warm fall seasons we tend to have here in Central Florida.

Pumpkin Spice

Ingredients List

2 pounds Pumpkin Puree (roughly 2 cans)

1 cup Honey or Maple Syrup

1 cup Water

1 tsp ground Cinnamon

1 tsp ground Ginger

½ tsp ground Clove

½ tsp ground nutmeg

1 Vanilla Bean, halved lengthwise, seeds scraped
1-4 tablespoons Orange Juice

*optional ingredients

¼ cup Almond Milk or Whole Milk

2 tablespoons - ¼ cup Bourbon

Instructions:

In a pot, on the stove, combine honey and water. Bring to a boil and stir for 1 minute. Reduce heat and allow to simmer for 5-10 minutes while stirring. Remove from the heat and add in the spices. Cover and allow to come to room temperature. Put your pumpkin puree in the blender with the orange juice and syrup. Blend well. To make it a Sherbet instead of a Sorbet, here is where you add your milk and keep blending. If you are making this without the aid of an ice cream machine, adding alcohol will help keep it at a nice consistency. You can still make it without alcohol or an ice cream machine by freezing it on a cookie sheet, then breaking it up and blending it again several times (minimum 3 freezes to get the right consistency). If you're using an ice cream machine, just add this mixture to the machine, turn it on, and wait.

3. Figgy Goodness

I love figs! I grew up eating fig preserves with my toast in the mornings, dried figs on hiking trips, and fresh figs every chance I could get. So it's no surprise that this is one of my favorite homemade sorbets.

Elderflower and Fig

Ingredients List

2 pounds ripe Mission Figs, stemmed and quartered

1 cup Honey or Sugar

1 cup Water

2 tablespoons dried Elderflowers

1-4 tablespoons Apple Cider Vinegar

*optional ingredients

¼ cup Almond Milk or Whole Milk

2 tablespoons - ¼ cup St. Germain or other Elderflower Liqueur

Instructions:

Clean and quarter your figs. In a pot, on the stove, combine figs, honey, and water. Bring to a boil and stir for 1 minute. Reduce heat and allow to simmer for 10-15 minutes while stirring. Remove from the heat and add in the elderflowers. Cover and allow to come to room temperature. Add the apple cider vinegar and strain the mixture into a blender. Blend well. To make it a Sherbet instead of a Sorbet, here is where you add your milk and keep blending. If you are making this without the aid of an ice cream machine, adding alcohol will help keep it at a nice consistency. You can still make it without alcohol or an ice cream machine by freezing it on a cookie sheet, then breaking it up and blending it again several times (minimum 3 freezes to get the right consistency). If you're using an ice cream machine, just add this mixture to the machine, turn it on, and wait.

4. Apples Apples Everywhere!

Another flavor found everywhere this time of year, is apple. Apples go well with so many flavors, mint, cardamom, cinnamon, basil, and sage are just a few. Here I paired the roasted apples with sage, to give it a slightly different, yet still fall-like flavor. Feel free to use any of the herbs I listed, or one (or more) that I didn't.

Roasted Apple Sage

Ingredients List

2 pounds of Apples (Cortlands of Fujis work well), cored and quartered

1 cup Honey or Sugar

1 cup Water
½ teaspoon Sage

1-4 tablespoons Apple Cider Vinegar

*optional ingredients

¼ cup Almond Milk or Whole Milk

2 tablespoons - ¼ cup Dark Rum

Instructions:

In a pot, on the stove, combine honey and water. Bring to a boil and stir for 1 minute. Reduce heat and allow to simmer for 5-10 minutes while stirring. Remove from the heat and add in the sage. Cover and allow to come to room temperature. While you're working on your simple syrup, clean and quarter your apples. Place them on a cookie sheet with a little butter or coconut oil and bake, at 450 degrees, for 10 minutes then place them into a blender. Add the apple cider vinegar and strain the syrup into the blender as well. Blend well. To make it a Sherbet instead of a Sorbet, here is where you add your milk and keep blending. If you are making this without the aid of an ice cream machine, adding alcohol will help keep it at a nice consistency. You can still make it without alcohol or an ice cream machine by freezing it on a cookie sheet, then breaking it up and blending it again several times (minimum 3 freezes to get the right consistency). If you're using an ice cream machine, just add this mixture to the machine, turn it on, and wait.

5. Cranberry Bliss

I love how versatile cranberries can be. Even though most people only have them at Thanksgiving and/or Christmas dinner. Cranberries can be used in so many ways and combined with various fruits and herbs, they can be either sweet or savory. Here's one of my favorite ways to use cranberries during the warm winters we tend to get here in the South.

Cranberry Juniper

Ingredients List

24 oz (or 2 bags) of Cranberries (fresh or frozen)

8 oz White Grape Juice (or Apple Juice for added sweetness)

1 cup Honey or Sugar

1 cup Water
1 tablespoon Juniper Berries

1-4 tablespoons Orange Juice

*optional ingredients

¼ cup Plain Greek Yogurt or Dairy-Free Yogurt

2 tablespoons - ¼ cup Red Wine of your choice

Instructions:

Rinse your cranberries, removing any stems, dirt, or rocks that may have gotten into your batch. In a pot, on the stove, combine cranberries, honey, and water. Bring to a boil and stir for 1 minute. Reduce heat and allow to simmer for 10-15 minutes while stirring. Remove from the heat and add in the juniper berries. Cover and allow to come to room temperature. Add the orange juice and strain the mixture into a blender. Blend well. To make it a Sherbet instead of a Sorbet, here is where you add your yogurt and keep blending. If you are making this without the aid of an ice cream machine, adding alcohol will help keep it at a nice consistency. You can still make it without alcohol or an ice cream machine by freezing it on a cookie sheet, then breaking it up and blending it again several times (minimum 3 freezes to get the right consistency). If you're using an ice cream machine, just add this mixture to the machine, turn it on, and wait.

I hope you enjoy making these Sorbets and Sherbets! Feel free to play around with these recipes, try different herbs and fruit, make lots of icy desserts! If you have any questions or comments, please leave them below!

Resources:

10 Delicious Ways to Infuse Honey: Ready Nutrition: http://readynutrition.com/resources/infused-honey_13062015/

How to Make Herb Infused Honey: The Kitchn: https://www.thekitchn.com/how-to-make-herb-infused-honey-cooking-lessons-from-the-kitchn-180890

How to Make Sorbet with Any Fruit: The Kitchn: https://www.thekitchn.com/how-to-make-sorbet-with-any-fruit-cooking-lessons-from-the-kitchn-205746

How to Make Sorbet without an Ice Cream Machine: Busy in Brookyln: http://www.busyinbrooklyn.com/tag/how-to-make-sorbet-without-an-ice-cream-machine/

Summertime Lemonades

     Summer is in full swing here in Central Florida. The sky is blue, the grass is green, and boy is it hot. This is the time of year for picnics, backyard barbeques, pool parties, and the consumption of large quantities of icy beverages. Most people go for either tea or lemonade in the summer, and I have a tendency to like unusual flavor combinations. So I decided to share with you some of my favorite lemonade recipes for the summer. There is one important thing to note when making lemonade. Adding lemon juice (or really any citrus) to hot water brings out the bitterness, so always add the lemon juice after any warm ingredients have already chilled. Who knows, you might even be able to lessen your honey/sugar by doing this.



1.   My husband loves watermelon in the summer, and what better way to cool down than to have your favorite summertime fruit in your lemonade? Maybe by adding some cucumber. So here is one of my favorite summertime lemonade blends.

Cucumber Watermelon Lemonade

2 medium Cucumbers, diced (with or without the peel)

roughly 2 cups Watermelon, seeded and cubed

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup) 

½ cup Honey

6 cups Water (1 cup hot, 5 cups chilled)

Instructions:
Combine the first 4 ingredients in a blender and blend well. While blending, heat 1 cup of water in a saucepan on the stove. Add in the honey and stir until dissolved. Remove from the heat and mix with 5 cups of chilled water to cool. Add the honey and water mixture to your blended ingredients. Mix well. Chill for 1 hour before serving. *Optional, try using Soda Water (or Seltzer Water) instead of the chilled water for a fizzy treat.




2.   Green Tea and Lemonade are a classic mix. Add in a bit of refreshing Mint and you have a great summertime drink!

Matcha Mint Lemonade

4 tsp dried Mint leaves (or 2 tsp fresh)

4 tsp Matcha

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

8 cups Water (4 boiling, 4 chilled)

Instructions:
On your stove, bring 4 cups of water to a boil. Add in honey and stir well to incorporate. Remove from heat and add in the mint leaves, matcha powder, and lemon zest. Whisk to incorporate, cover and chill in the refrigerator for about 30 minutes. Once this mixture has chilled, add in remaining ingredients and place back in the refrigerator for 1 hour before serving.


3.  I love lavender and how it helps all of us to relax. Lavender and lemonade are a summertime no-brainer for relaxation. But how about adding in a fruity punch by way of peaches? Mmm tasty.

Lavender Peach Lemonade

4 tsp Lavender flowers

2 very ripe Peaches, peeled and diced

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

8 cups Water (4 boiling, 4 chilled)

Instructions:
On your stove, bring 4 cups of water to a boil. Add in honey and stir well to incorporate. Remove from heat and add in the lavender flowers. Cover and allow to come to room temperature (about 30 minutes). Strain and pour over the diced peaches and lemon zest. Chill in the refrigerator for 30 more minutes. Add in the lemon juice and remaining water. Mix well and chill for 1 hour before serving. *Optional, for a spicy alternative, use 2 tsp fresh ginger in place of the 4 tsp lavender.



4.   Coconut is the flavor of the tropics. And what better way to spend our summers than at the beach? This lemonade is refreshing and helps us to imagine our toes in the sand, and the sound of the waves.

Coconut Kiwi Lemonade

4 Kiwis, peeled and diced

½ can Organic Coconut Cream (8oz)

the Zest of 1 Lemon 

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

6 cups Water (1 cup boiling, 5 chilled)

Instructions:
Combine first 4 ingredients in a blender and blend until smooth. On your stove, bring 1 cup of water to a boil. Add in the honey and stir to well to incorporate. Remove from heat and combine with 55 cups of chilled water to cool. Add the honey mixture to the blender and incorporate. Chill for 1 hour before serving. *Optional, use pineapple instead of kiwi for a Pina Colada Lemonade.


5.     I am not a big fan of grapefruit. That being said, there are some flavor combinations that I love that just happen to star this bitter citrus fruit. Grapefruit and Rose are one of those combinations. I can't seem to get enough of it. So I turned it into a summertime lemonade. Why not?

Grapefruit Rose Lemonade

2-3 teaspoons Rose Water (start small and add more if you feel the need)

2 cups Ruby Red Grapefruit Juice (about 3 large grapefruit)

the Zest of 1 Lemon

the Juice of 4 Lemons (about ¾ cup)

1 cup Honey

6 cups Water (1 boiling, 5 chilled)

Instructions:
Combine first four ingredients and mix well. honey. Stir to incorporate. Remove from heat and add to 5 cups of chilled water. Once cool, combine with other ingredients and chill in the refrigerator for 1 hour before serving. *Optional, throw in a few teaspoons of dried rose petals just before serving.







     In any of these recipes, feel free to change the ingredients around. Play with different herbs and fruits. Try using pineapple juice, lemongrass tea, or hibiscus tea instead of lemon juice. Throw in a handful of fresh berries, or pomegranate seeds, to any of these recipes and see what happens. Have fun, play around, and let me know what you think below!

20 Foods for a Healthy Heart

     This time of year, we are inundated with hearts. They're everywhere. For me this isn't just a reminder of that special someone in my life, it's also a reminder to help take care of my own heart. So I figured that I'd share with you some great food to add into your diet in order to help keep your heart healthy.

     One trick to better eating, in general, is to “eat the rainbow.” I'm not talking about consuming large quantities of brightly colored, fruit flavored, candies. I'm talking about eating something from a good variety of colors every day. This is a great way to get a wide range of nutrients into your diet. Dark leafy greens have slightly different nutrients than berries, so eat 'em both.

     

     These are my top 20 heart healthy foods, so if I missed anything it might not be on my radar, please let me know so I can check it out. I also try to keep things on this blog Vegan and Gluten Free friendly, so I'm not going to include 3 of the top foods that doctors commonly recommend for the heart; fish, liver, and oats.  

     Avocados are not the first thing that comes to the minds of most people when it comes to hearth health. They're well known to be loaded with fats, however over 75% of the fats present in avocados are unsaturated, heart healthy, fats. Add to this the amazing amounts of potassium, B-vitamins, vitamin E, other nutrients, and fiber found in avocados and you have a fruit that is amazingly great for your heart. Eating avocados and using avocado oil helps to keep your heart healthy.

     We are all familiar with Vitamin C being great for your immune system, but did you also know that it's great for your heart? Vitamin C helps to prevent coronary artery disease, strengthen blood vessels, and helps to widen arteries. These properties make it a very important nutrient for heart health. And what better way to consume your daily vitamin C amounts than with citrus fruit? Aside from the high amounts of vitamin C they contain, they are also loaded with fiber and other nutrients that help keep your heart healthy.

     We are all well acquainted with a little saying, “an apple a day keeps the doctor away.” But it might actually have some scientific validation. Apparently eating one or two apples a day has been shown to reduce plaque buildup in your arteries and reduce cholesterol levels. But don't forget to eat the peels, they're packed full of polyphenols which help prevent cardiovascular disease.  

     Asparagus may not be your favorite veggie, but it has a lot of great benefits for your heart. It's loaded with Vitamin K, which helps blood to clot. It's also high in fiber and B vitamins. This, in addition to it's anti-inflammatory properties makes asparagus a great vegetable to eat for heart health.

     We've all been hearing how berries are superfoods and packed full of antioxidants. But what does all that mean for your heart? Well, blackberries and raspberries are rich in polyphenols which help to prevent cardiovascular disease. Blueberries help your memory and they also contain compounds that help to widen arteries. Strawberries contain large amounts of folate which helps to protect your heart, as well as other compounds that help widen the arteries and prevent plaque buildup. Cranberries help increase HDL (good cholesterol) and reduce LDL (bad cholesteral). Plus all berries are packed full of vitamins, minerals, and fiber. Just one handful of berries a day can help improve your health.

     Flaxseed has been cultivated and consumed as far back as Babylonian times. There are quite a few reasons for this, however one big benefit of consuming flaxseed is that it is a great source of fiber, Omega-3's, and alpha-linolic acid. These nutrients help reduce inflammation, prevent plaque buildup in the arteries, keep the arteries supple, lower LDL (bad cholesterol) levels, and help keep the heart healthy. Flaxseed also shows promise in helping regulate the beating of the heart and preventing heart failure. All of this in just a few little seeds.

     Soy's effect on the cardiovascular system has been studied since the 1960's. The findings have been mostly positive ever since. Soy helps to lower cholesterol in general, but especially LDL (bad cholesterol). It also helps to prevent coronary heart disease, lowers blood pressure, helps to widen the arteries, and keeps arteries supple. Plus it's a great source of protein. Even if you don't replace meat and dairy completely with soy products, adding a little soy into your diet can be very beneficial.

     These powerful little seeds have a history of being used to prolong life and vitality. One of the reasons for this is how great they are at reducing inflammation. But they also help lower blood pressure and keep your blood vessels healthy and supple. Chia seeds are high in vitamins A, D, E, and K, as well as omega-3's. Omega-3 fatty acids help to protect the heart by reducing inflammation, lowering blood pressure, and lowering HDL (bad cholesterol). Just a spoonful a day can help reduce your chances of developing major heart conditions.  

     People are always talking about whole grains and how they're great for your heart. Well, I never hear anyone talk about quinoa. However this little grain substitute is packed full of heart healthy benefits. And a bonus, it's gluten free! It's also a complete protein without the cholesterol that most proteins have. This little seed helps to lower LDL (bad cholesterol), reduces blood pressure, keeps your arteries supple, helps widen your arteries, reduces your risk of developing heart disease, strokes, heart attacks, and heart failure.

     Another superfood, pomegranate has been shown to be super effective at preventing heart diseases and even reversing it in certain cases. Pomegranate does this by reducing the effects of stress on the cardiovascular system, enhancing the effects of nitric oxide (which works as an anti-inflammatory that helps keep blood vessels supple), and reducing LDL (bad cholesterol) levels. Pomegranate has been shown to even help reverse plaque buildup in the arteries, helping to reverse the onset of heart disease.

     Brassica is not a common word, but the vegetables can be found in each and every grocery store in America. Formerly known as Cruceiferous vegetables, Brassica vegetables include some dietary staples such as broccoli, cauliflower, cabbage, beets, and quite a few of our dark leafy greens. They are full of vitamins and minerals that are super important for heart health; potassium, folate, iron, selenium, and vitamin C, just to name a few. So help yourself to some healthy vegetables and help your heart stay healthy.

     Legume is such a fun word to say. Leg-yoom. But with all silliness aside (well maybe “most” silliness), legumes (beans) are great for your heart. Each different bean has slightly different nutrients, but they all are great sources of B vitamins, potassium, iron, zinc, folate, and several other nutrients that help keep your cardiovascular system strong. Dark beans, such as black beans and kidney beans, are usually considered best, but adding 3-4 servings (each serving is about 1 cup) of beans to your diet each week will help lower your risk of developing cardiovascular issues.  

     Raisins may be small, but they pack a healthy punch. When eaten in moderation, raisins can lower blood pressure and help prevent cardiovascular disease. This is largely attributed to the high amounts of potassium contained in raisins. Potassium, along with polyphenols, tannins, antioxidants, and other nutrients help to keep your cardiovascular system health in a number of ways. All of these can be found in raisins.

     Nuts are great little powerhouses of nutrients and healthy fats. All nuts can help keep your heart healthy, but some nuts stand out from the crowd. Walnuts have a high concentration of healthy fats, but they stand alone because they are the only nuts that have a decent amount of alpha-linoleic acid, which acts as an anti-inflammatory agent and helps prevent plaque buildup in the arteries. Almonds have been shown to help lower LDL (bad cholesterol) levels and inflammation. Pistachios help lower blood pressure when under stress. They also help lower LDL (bad cholesterol) levels. Hazlenuts are super packed full of heart healthy nutrients that help strengthen the blood vessels. Even peanuts, who are generally considered the most unhealthy of nuts, help reduce your risk of developing cardiovascular problems.

     These amazing root vegetables are jam packed full of heart healthy nutrients. They're a great source of potassium which helps balance out your sodium levels and reduces blood pressure. They're loaded with fiber which helps remove cholesterol from your body. They also are a good source for Vitamin C which helps to speed healing, strengthen blood vessels, and boost the immune system. Plus, they're super fun to eat. You can find them in all sorts of colors (my favorite are purple) which helps kids (and adults) eat more of their veggies.  

     Did you know that calcium actually helps your body maintain healthy blood pressure levels? Did you also know that spinach is a great source of calcium? Spinach is a powerhouse for your heart with it's amazing content of folate, calcium, vitamin C, and other heart healthy nutrients. Spinach has been linked to reducing blood pressure, preventing plaque buildup in the arteries, preventing strokes and heart disease, as well as preventing age related heart issues. Yet another reason to love this little green!

     Green Tea is known to be a healthy drink for people in general. But it's especially great for the heart. It contains polyphenols, tannins, vitamins, and minerals that help lower LDL (bad cholesterol, raise HDL (good cholesterol), strengthen blood vessels, help widen arteries, and lower blood pressure. Not only does green tea help lower the risk of cardiovascular disease, it also lowers the risk of stroke.

     It's not often that you get a chance to hear about the health benefits of coffee. But coffee is very beneficial when used in moderation. Drinking coffee has been shown to reduce the risk of heart failure, stroke, and heart disease. This has largely been attributed to coffee's caffine content, antioxidants, and anti-inflammatory properties. The health benefits have only been tested in people who drink up to 6 cups a day, scientists are not certain that the benefits would continue in someone who drinks over that amount.

     Drinking anything to excess can cause major problems. However, sometimes drinking a little can be beneficial. Take red wine as an example. Just a single serving of red wine every day can help lower cholesterol levels, and help you relax which lowers your stress levels. Red wine also contains reservatrol, which helps protect your heart from inflammation and heart disease.

     Chocolate is one of my absolute favorite foods. In most cases, it's a guilty pleasure. However, dark chocolate (65%+ cocoa) doesn't have to be such a guilty pleasure. It's actually been shown to lower blood pressure as well as lowering the risk of developing heart disease or having a stroke. However the milk chocolates and white chocolates out there help to increase heart problems due to their high amounts of sugar, which causes inflammation. Stick to dark chocolate and you won't have to feel guilty about chocolate anymore.

If you want to learn more about how these foods can help your heart, and go more in depth about the nutrients needed to keep your heart healthy, join me at the Florida School of Holistic Living in Orlando on February 21, 2018.

Hopefully you find this list helpful in your health journey. If I missed anything or if you have any questions or comments, please leave them below.

5 Amazing Fruit Salads

     Summertime in Florida is a time of beautiful skies, long days at the beach, and picnics. It's also the time of oppressive heat. One of my favorite things to do to cool off and stay hydrated is to eat fruit. Every one of my picnics typically has some kind of fruit, or fruit salad. So I figured I'd share with you a few of my favorite fruit salad recipes.

1. This salad is a sweet take on an Italian classic salad. It's amazing how well fruit goes with the rich flavor of balsamic vinegar. Other fruit suggestions to try- peaches, blackberries, mangoes, or papaya.

Fruity Caprese

4 cups Watermelon, seeded and cubed

3 red Plumbs, sliced

2 cups Strawberries, chopped

2 Tomatoes, chopped

2 Mozzarella Balls, cubed

½ cup Fresh Basil, torn

Sea Salt

Fresh Ground Pepper

Extra Virgin Olive Oil

Balsamic Vinegar

Combine watermelon, plumbs, strawberries, tomatoes, mozzarella, and basil. Mix them together well. Coat with olive oil (about ¼ cup), sprinkle salt and pepper to taste. Toss again. Chill in refrigerator 2 hours. Drizzle with balsamic vinegar right before serving.

2. This salad really shines because of the lemon thyme syrup. Any melon will work well in this salad, as well as any berry, so have fun and try new combinations! Bonus: you can use the left over syrup to make some fun summer cocktails! Or even just to flavor your iced tea, lemonade, or water.

Berry Melon Thyme Salad

1 cup Honey

¼ cup Water

the Juice and Peel of 1 Lemon

4 large sprigs of fresh Thyme

2 cups each: cubed Cantaloupe, cubed Honeydew

1 cup each: pitted fresh Cherries, Blackberries, and Blueberries

For the syrup:

Combine honey, water, lemon peel, lemon juice, and thyme in a saucepan on the stove. Bring them to a boil. Lower the heat and let simmer for 5 minutes. Remove from heat and let steep, covered, for 20 minutes. Remove the lemon peel and thyme sprigs. This syrup will keep for several weeks, refrigerated.

For the salad:

Toss together the fruit in a bowl. Drizzle about 1/3 cup of the syrup over the fruit and toss again. Refrigerate up to 2 hours before serving.

3. The syrup used with this salad is perfect for apples, and any other fruit that has a tendency to turn brown really fast. The citrus juices help keep fruit looking freshly cut for much longer. It also goes really well with tropical fruit. For a tropical twist, try pineapple, papaya, mango, kiwi, and/or starfruit.

Fruit Salad with Citrus Poppy Seed Syrup

¼ cup Honey

¼ cup Lime juice

¼ cup Orange juice

Splash of Grapefruit juice

¾ teaspoon Poppy Seeds

1 pound Strawberries, sliced

1 pound grapes (any color), halved

3 Tangerines, peeled and separated into sections

1 cup Raspberries

1 cup Blueberries

1 Pear, cored and chopped

2 Red or Yellow Apples, cored and chopped

1 Green Apple, cored and chopped

2 Bananas, sliced

For the syrup:

Combine honey with citrus juices. Whisk vigorously until well blended. Slowly whisk in poppy seeds.

For the salad:

Peel and cut the fruit in the order listed, saving the pears, apples, and bananas for last. Immediately coat with the poppy seed syrup and toss.

4. This salad has an amazing texture, and is a bit more hardy than other fruit salads, because of the addition of quinoa. The vinaigrette is also jam packed full of amazing flavor, and can be used on any salad, so I tend to make extra. You could also change up the fruit here, try it with pineapple, kiwi, banana, guava, papaya, strawberry, dragon fruit, prickly pear, or blackberry.

Southwest Quinoa Fruit Salad

¼ cup Honey

¼ cup Lime juice

½ cup Extra Virgin Olive Oil

½ cup fresh Cilantro leaves, chopped

½ teaspoon Sea Salt

1 teaspoon crushed Chipotle Pepper (or more if you want it really spicy)

1 cup uncooked Quinoa

2 cups Watercress, torn or chopped

1 ½ cup Watermelon, seeded and cubed

1 cup Blueberries

1 Avocado, diced

1 Mango, diced

½ cup Feta, crumbled

For the dressing:

Combine honey, olive oil, lime juice, salt, cilantro, and chipotle in a blender. Blend until well blended.

For the salad:

Cook the quinoa as directed on the package and let cool. Combine all other ingredients and lightly toss. Add in the quinoa and toss well. Drizzle about 1/3 cup of the dressing over the salad. Toss one last time and serve.

5. This recipe is a bit boozy, so adults only! But it's so tasty and if you want to make it safe for the younger generations, just leave out the rum and use ¼ cup water instead. Other fruit that go well in this recipe include strawberry, pineapple, cherry, watermelon, blackberry, banana, pomegranate, dragon fruit, peach, or green apple.

Cucumber Melon Salad with Mojito Glaze

¼ cup Honey

¼ cup Rum of your choice (I prefer white rum for this recipe)

2 tablespoons Lime juice

2 tablespoons fresh Mint leaves, finely chopped

½ medium Honeydew melon, cubed

1 medium Cucumber, sliced

½ pound Green Grapes, halved

For the glaze:

Combine honey, rum, and lime juice in a saucepan. Bring to a boil and lower the heat. Let simmer for 5 minutes. Remove from heat, stir in the mint leaves, cover and let cool down to room temperature.

For the salad:

Combine honeydew, cucumber, and grapes in a large bowl. Drizzle glaze over fruit and toss well. Chill up to 2 hours before serving.

In any of these recipes, feel free to change the fruit around. Play with different dressings and glazes. Use ginger instead of mint in the mojito glaze, or try using a strong herbal tea anywhere you see water or juice. Have fun, play around, and let me know what you think below!