The Daily Register - Harrisburg, IL
  • Three Foods for a Healthier Heart

  • Get your heart in shape for Valentine's Day with these three simple recipes.
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  • Valentine's day is just around the corner and that means it's time to get your heart in tip-top condition so it can love passionately and unabashedly. We recommend you start the process by feeding it right.
    Here are three simple ways to incorporate heart-healthy foods into your diet:
    <strong><img class="alignleft" src="http://pgoarelish2.files.wordpress.com/2013/01/28127-bean-garlic-a.jpg" alt="28127 BEAN & GARLIC A" height="250" width="169" /></strong><strong>Beans: Fiber?</strong>
    Drain and rinse 1 (16-ounce) can white beans (such as Great Northerns or Cannellini). Place in a bowl with 1 jarred roasted red bell pepper, 1 crushed garlic clove, 1 tablespoon extra-virgin olive oil and 1 teaspoon lemon juice. Mash with a fork. Spread on a wrap for a veggie sandwich, top with melted cheese as a side to chicken, pork or fish, or use as a dip for veggie sticks.
    <img src="http://pgoarelish2.files.wordpress.com/2013/01/28127-olive-walnut.jpg" alt="28127 OLIVE & WALNUT" class="size-full wp-image-136793 alignleft" height="113" width="171" />
    <p style="text-align:left;"><strong>Walnuts: Omega-3s?2</strong>
    Walnut-Olive Pesto: Place 2 cups walnuts, 1 cup large pimiento-stuffed green olives, 1 large garlic clove, 1 tablespoon extra-virgin olive oil, 1 teaspoon lemon juice and 1/4 teaspoon dried thyme in the bowl of a food processor. Pulse until coarsely chopped. Use as a topping for pasta, meat, fish or chicken, as a spread for crackers or as a sandwich spread. It's also a great flavor enhancer in sauces and chili.
    <img class="alignleft" src="http://pgoarelish2.files.wordpress.com/2013/01/28127-avacodo.jpg" alt="28127 AVACODO" height="260" width="172" />
    <strong>Avocados: Monounsaturated fat?</strong>
    Scoop out 1 avocado into a small bowl. Add kosher salt and a sprinkle of lemon juice and mash with a fork. Use as a spread for bagels or hearty multi-grain toast.
    <em>óDavid Grotto is a registered dietitian, radio talk show host and author of </em>101 Optimal Life Foods<em>.</em>
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