Did you know that February is National Heart Month! It’s time to think RED! I thought that the best way to kick off the month would be with Delicious Healthy Berry Recipes that Help Your Heart! Yes, it’s a subject that none of us like to think about or discuss but we all know it is very important…more important than we think. No one is immune to this disease and it is always a good thing to educate ourselves more on what we can do to improve our heart health. I want to take the subject of Heart Health like a puzzle throughout the month…trying to give you pieces that can help you along the way and not totally overwhelm you. Food is a great way to give your heart some loving care…so through out February we will take a look at many foods that love your heart along with recipes that you will love to eat.
We are going to have a special guest talk about Heart Health and I am going to share a bit of my story with heart disease. I haven’t spoken about it before but I feel as though it is time because if I can help one person by telling it…that’s what is important. I just want to share one little thing right now about my journey…I have a hereditary disease called Hypertrophic Cardiomyopathy …many know it as the disease that causes sudden death. I didn’t do anything to cause it and actually being a Vegetarian helped me out when things got bad. What I want everyone to know is that it can happen to anyone…no matter your age…your physical condition…it can happen…so just be aware and listen to your body : ) More on this later…now let’s take a look at the Heart Healthy Berry which truly loves your heart. We are going to focus on 4 Berries and delicious recipes to help you fit them into your daily meals. Don’t forget to check out our Free Heart Printables throughout the month.
The Strawberry:
Strawberries are heart healthy, a fabulous source of antioxidant promoting vitamin C and manganese, an amazing source of dietary fiber, folate and iodine. These pretty red berries are also rich in B6 and omega-3 fatty acids, potassium, calcium, copper, phosphorus and more. Not to mention that 1 medium strawberry has only 5 calories which equals NO GUILT : ) and totally reason to love them. The bonus is…they taste YUMMY!
Let’s take a look at some delicious recipes that will make it easy to add some strawberries into your daily life.
Strawberry Arugula Salad
Created by: The Minimalist Baker
Just let me tell you that this salad is amazing in many ways…it is tasty…easy to make and is if FULL of heart healthy ingredients like strawberries, walnuts, hemp seed and more. Do your tummy and your heart a favor and put this salad on your families table once a week! You can also serve this as a lunch and to be honest…I have had it for breakfast too!
Strawberry Oatmeal Bars
Created by: Well Plated
Ok…we all love a little something sweet and yes…it can be healthy : ) This recipe contains strawberries and oatmeal…both foods that love your heart. The bars are filled with fiber and a lot less sugar than many other recipes. Erin even gives you the option to replace the butter with coconut oil. If you are looking for something to help with that sweet craving…this is a great recipe to turn to that is not full of empty calories.
Strawberry Chia Pudding
Created by: Pop Sugar
This is a snack…a dessert or an ANY TIME treat…it’s creamy…tasty and only has 3 ingredients. Chia seeds and strawberries are a heavy hitting heart healthy combo. Add this into yours and your families diet any time…it’s a “good thing”!
Strawberry Arugula Pizza
Created by: A Mind “Full” Mom
You want the perfect breakfast…lunch or dinner…here it is! SOOOOO good! The whole family will absolutely love it! You can make it even healthier by using Whole Wheat Naan! You will not believe how tasty this one is…and by ALL means…do not leave out the Balsamic Drizzle (really…don’t : )
5 Minute Smoothie Bowl
Created by: The Minimalist Baker
Yep…you can make this delicious bowl of berry goodness in 5 minutes! Your family will feel as though you are giving them dessert instead of breakfast or lunch. It’s so easy and chock full of heart friendly ingredients like berries, chia seeds, hemp seeds, granola, almond milk and more! I can almost feel your heart smiling!
Blackberries:
This luscious fruit is filled with polyphenols which prevents cardiovascular diseases…rich with fiber, chock full of vitamin C and even has a touch of iron and vitamin A! They are fabulous in salads… make the most incredible jams… tasty smoothies and so much more. They are at their best freshly picked…washed and eaten as is…YUM…I have to mention that an entire CUP is only 62 calories…what a great snack for everyone! Let’s take a look at a few tasty treats made with this beautiful fruit.
Smashed Blackberry & Goat Cheese
Created by: Wry Toast
This is a heavenly piece of toast! The Smashed Blackberries are an orchestra of flavor and with the touch of sharpness from the Goat Cheese…the taste is magical. This is something you need to make for everyone…don’t ever say you don’t know what to eat for breakfast or lunch!
Blackberry Ricotta Toast
Created by: I Heart Vegetables
This is so simple yet so scrumptious…whole grain toast…some fresh ricotta…beautiful blackberries and a touch of sweet and extra freshness! A fabulous breakfast or lunch. You can’t say you don’t have time to eat because this takes like no time at all!
Superfood Blackberry Avocado Smoothie Bowl
Created by: Abra’s Kitchen
This heavenly bowl is filled with heart loving nutrients. It’s graced with power foods blackberries and avocados and sprinkled with more heart friendly ingredients like cacao and hemp seeds. A blend of deliciousness that will give you an amazing start to your day.
Blueberries:
These flavorful little berries are a SUPER Food and did you know that they are one of the highest antioxidant foods in the entire world. Blueberries also boosts the brain, great for digestion, promotes heart disease and when blueberries and strawberries are eaten together they are a POWER House of heart loving protection. Blueberries are simply amazing and are a must to add to your diet routine! These little cuties only have 80 calories a cup! A true SUPER SNACK! One warming…many heart patients are on a drug called coumadin …for all of you…please be aware that Blueberries are a natural blood thinner so just be aware of the amount you take in at one time. Let’s check out some blueberry goodness!
Triple Berry Yogurt Parfaits
Created by: Simply Sissom
This has TRIPLE the heart friendliness. Filled with everything fabulous and once again…it is quick and easy to put together! This would make a great breakfast at least 3 times a week and the same for lunch!
Heart Healthy Cucumber Noodle Blueberry Salad
Created by: Two Raspberries
This salad is FRESH…Fun and Fabulous! I have a feeling that you will be adding this salad to your list of family favorites.
Creamy Chocolate Wild Blueberry Smoothie
Created by: Nutritionally
This smoothie is delicious and oh so healthy! You won’t believe how tasty blueberries, avocado, spinach, dates and a few other yummy ingredients can be. Drinking one of these is like blowing a kiss to your heart.
Blueberry Pomegranate Bowl w/Almond Butter
Created by: Homemade and Happiness
So rich with taste and antioxidants! Filled with heart healthy goodness between the berries and the almond butter (another heart healthy food). This is quick…easy and oh so good. A great breakfast for all ages.
Super Food Maca Porridge Recipe
Created by: Nourish Your Glow
This recipe contains just about everything you need for a happy healthy heart…it’s also amazing for your immune system and so much more. I feel healthier just reading the ingredients! Make sure to add this one to your list!
A Cozy Blueberry Baked Oatmeal
Created by: The Nourished Mind
This will nourish your soul…mind…your heart and tummy. What a way to start a day.
Kale & Blueberry Salad
Created by: Go Messy Or Go Hungry
Healthy and Delicious! Kale and Blueberries go together like peanut butter and jelly! Combine it with a delicious light and fresh dressing sprinkled with Pepita’s…you have deliciousness that is so heart friendly. Once again…for those of you that are on coumadin …please be careful with your vitamin K intake from the kale…be sure to factor it all in.
Raspberries:
This fruit is so pretty and bite size how couldn’t it be good for you. The perfect snack that is filled with antioxidants…vitamin C, manganese, fiber and more. A perfect little punch of heart goodness. I have to tell you that there are only 65 calories in a cup…that’s a lot of raspberries! Weave some raspberries into your daily diet…it’s easy.
Healthy Chocolate Raspberry Brownie in 1 minute
Created by: The Big Man’s World
This is not only heart healthy but it is also vegan and gluten free! I don’t know what the best thing about this brownie is…is it that it is really delicious or is all about having something sweet…hot and tasty in 1 minute that is actually good for you? You decide when you try it! Your Welcome : )
Black Rice and Raspberry Salad
Created by: Green Envy
Black Rice…Raspberries…Fresh Sprouts all combined with a delicate dressing is simply delicious. You are going to want to try this one!
Almond Raspberry Smoothie Bowl
Created by: In The Know Mom
The Raspberry is the star of this bowl but the almonds…chia seeds …coconut …almond butter …granola and a few more surprise ingredients come together to make this bowl unbelievably delicious. Expect a lot of energy after you eat this one.
Raspberry Vinaigrette
Created by: No Whey Ley-Dey
Move your regular salad dressing over…there is a new star in town! You need to try this Raspberry Vinaigrette…it will make any of your salads smile. Perfect with a salad that has some fresh avocado (a little bit of heaven!) Good and good for you.
As always here at The Cottage Market we would like to send out tons of APPAWS and APPLAUSE to all of our blogger friends for sharing their talents and creativity with us! We want them to know that they are appreciated and loved. You are going to adore exploring their blogs for more outstanding recipes and inspiration. As always…ENJOY & CREATE!
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