At The Bristal communities, we prioritize heart health by offering nutritious dining options, wellness programs, and education resources that support a healthy lifestyle. Throughout February, in honor of American Heart month, we're sharing this series to inspire heart-healthy choices.
The articles will feature heart-healthy recipes and practical nutrition tips to inspire wholesome, delicious meals. We'll begin with salads, dressings, and dips, showcasing delicious ways to add flavor without compromising on health. Check back later in the month for more!
February for Heart Health: Salads, Dressings, and Dips
This week, discover how healthy fats, sodium substitutes, and antioxidant-rich foods come together in flavorful salads, dressings, and dips to support heart health without sacrificing taste.
Farro Salad with Herb Vinaigrette
Heart-Healthy Benefits
Whole Grains: Farro is an ancient whole grain rich in fiber, vitamins, and minerals. Its high fiber content helps lower LDL (bad) cholesterol levels, reducing the risk of heart disease. Additionally, farro contains antioxidants and phytonutrients that support cardiovascular health.
Healthy Fats: The herb vinaigrette includes olive oil, which is rich in monounsaturated fats, which can improve cholesterol levels and reduce the risk of heart-disease. The dressing also calls for avocado, another source of monounsaturated fats.
Low Sodium: Fresh herbs add flavor without the need for excessive salt, which can help mitigate high blood pressure.
Blood Sugar Regulation: White wine vinegar has been linked to potential health benefits, such as improved blood sugar control. Some studies suggest that vinegar may help lower blood pressure and reduce the risk of heart disease.
Farro Salad with Herb Vinaigrette Recipe
Ingredients for the Dressing:
- ½ avocado, peeled and pitted
- ¼ cup fat-free, plain Greek yogurt
- 2 tablespoons lemon juice
- 1 teaspoon shallots, chopped
- 3 tablespoons fresh dill, chopped
- 1 teaspoon olive oil
- 1 tablespoon white wine vinegar
- 1 teaspoon Dijon mustard
Ingredients for the Salad:
- 1 quart Farro, cooked and chilled
- ½ cup red onion, diced
- 1 cup red and green bell pepper, diced
- ½ cup cucumber, diced
- ½ cup tomato, diced
- 2 teaspoons black pepper
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh oregano, chopped
- 1 tablespoon fresh basil, chopped
Directions
- Combine salad dressing ingredients in a food processor and process until smooth. Refrigerate until ready to use.
- Toss farro with diced vegetables and herbs.
- Top with vinaigrette and serve to taste.
To save and share this recipe and its nutrition facts, please download the PDF here.
Creamy Cucumber Dill Dip
Heart-Healthy Benefits
Antioxidants: Cucumber, fresh dill, and lemon juice provide antioxidants which are helpful in reducing inflammation and oxidative stress in the body, contributing to cardiovascular wellness.
Probiotics: Fat-free, plain yogurt provides protein, calcium, and gut-healthy probiotics, which aid digestion, balance gut bacteria, reduce inflammation, and may help lower cholesterol levels.
Low Sodium: Lemon juice enhances the flavors in the dip without the need for added salt, which aligns with heart-healthy principles.
Creamy Cucumber Dill Dip Recipe
Ingredients
- 2 cups fat-free, plain yogurt
- 1 cucumber, peeled and finely chopped
- ¼ cup fresh dill, chopped
- 4 teaspoons red onions, minced
- ¼ cup lemon juice
- Veggie sticks for dipping
Directions
- In a small bowl, combine all ingredients and stir well.
- Refrigerate prior to serving alongside veggie sticks for a healthy snack.
To save and share this recipe and view its nutrition facts, please download the PDF here.
Fruit Salad with Avocado Coconut Lime Dressing
Heart-Healthy Benefits
Healthy Fats: Avocado is rich in monounsaturated fats, which can help improve cholesterol levels by raising HDL (good) cholesterol and lowering LDL (bad) cholesterol, thus reducing the risk of heart disease.
Potassium: Many of the fruits found in this fruit salad, such as bananas and oranges, are high in potassium, which helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls, thus reducing the risk of high blood pressure and cardiovascular disease.
Antioxidants: Fruits like berries and citrus fruits are rich in antioxidants such as vitamin C, flavonoids, and polyphenols. These antioxidants help reduce inflammation, prevent oxidative stress, and protect the heart from damage cause by free radicals.
Fruit Salad with Avocado Coconut Lime Dressing
Dressing Ingredients:
- 2 avocados, pitted and peeled
- 2 – 5.3 ounce containers coconut-flavored nonfat blended Greek yogurt
- 6 tablespoons lime juice
- 2 teaspoons honey
Salad Ingredients:
- 2 avocados, pitted, peeled, and diced
- 1 cup strawberries, quartered
- 2 mangos, pitted and diced
- 1 cup blueberries
- 2 cups seedless red grapes
- 4 kiwis, sliced and quartered
- 2 large bananas, sliced and quartered
- 4 mandarin oranges, peeled and segmented
Directions
- Combine salad dressing ingredients in a food processor and process until smooth. Refrigerate until ready to use.
- Toss salad fruit ingredients in a large bowl.
- Top with dressing and serve to taste.
To save and share this recipe and view its nutrition facts, please download the PDF here.
Sweet and Spicy Mustard Dip
Heart-Healthy Benefits
Reduced Saturated Fat: using fat-free versions of cream cheese and sour cream reduces the saturated fat content of the dip, which support heart health. These dairy products still provide protein and calcium, which is essential for overall health.
Natural Sweetener: Honey serves as a natural sweetener in the dip without adding refined sugars. It also contains antioxidants that have been associated with various heart health benefits.
Capsaicin: The crushed red pepper flakes can boost metabolism and promote healthy circulation. Additionally, capsaicin, the compound responsible for the heat in red pepper flakes, has been associated with potential cardiovascular benefits, including improved blood flow and reduced risk of blood clots.
Sweet and Spicy Mustard Dip Ingredients
Ingredients:
- 1 cup fat-free cream cheese, softened
- 1 ½ cups fat-free sour cream
- 3 tablespoons honey
- 3 tablespoons cider vinegar
- 2 tablespoons ground mustard
- ¾ teaspoon crushed red pepper flakes
- 3 pints grape or cherry tomatoes and 6 cups baby carrots, for serving
Directions:
- In a medium bowl, stir together cream cheese and sour cream.
- Stir in honey, vinegar, mustard and red pepper flakes until smooth.
- Serve with tomatoes and carrots.
To save and share this recipe and view its nutrition facts, please download the PDF here.
Savor the Flavors of Dressings and Dips
With the right balance of heart-healthy ingredients, you can enjoy vibrant flavors while making smart choices that nourish your heart and enhance every bite.
Check back next Thursday for the third article in the series covering snack bites and bars.
