Vegan Recipes for Your Heart

Candice Billings: Holistic Nutritionist

It is estimated that over 600,000 people die from heart disease each year in the United States, making it the number one killer in the country. This disease is caused by plaque build up in the body’s artery walls, making it difficult for blood to flow properly throughout the body.

What many people do not realize is that heart disease is a nutrition related disease, meaning that what you put into your body each day heavily impacts your risk for developing heart disease.  The plaque that builds up in the arteries is caused by consuming foods that contain high levels of saturated fat, which causes your cholesterol level to rise.

One way  to significantly reduce your risk for heart disease is to avoid foods that are high in saturated fat.  Meat and dairy based foods are high in saturated fats, while plant based foods do not contain any saturated fats.

The following are some easy plant based recipes that you can use to substitute some of your favorite meat and dairy based foods.

To learn more about how nutrition affects your heart click here.

Vegetable and Tofu Scramble:

1 package (14 oz) extra firm tofu

2 bell peppers

1 large or 2 small sweet potato

2 cloves of minced garlic

1-2 cups of spinach

Vegetable broth

½ tablespoon of turmeric

¼ tsp cumin

Salt and pepper to taste

Directions:

Bring pot of water to a boil.  Wash and peel sweet potatoes, then dice into cubes.  Add sweet potatoes to pot of boiling water and cook until tender.  In a skillet add 1-2 tbsp of vegetable broth.  Add minced garlic and sauté until there is an aroma then add chopped green peppers and sauté until tender.  While peppers and sweet potatoes are cooking drain tofu and then crumble into a separate skillet.  Allow tofu to heat thoroughly, then add turmeric slowly until desired color.  Add cumin and salt and pepper.  When peppers and sweet potatoes are finished mix in with the tofu.  Add 1-2 cups of spinach and allow it to shrink down. Makes 4 servings.

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Butternut Squash Sauce with Macaroni:

2 cups cubed butternut squash (You can buy frozen already cubed, just thaw first)

2 cups whole grain pasta

2 cloves of minced garlic

1/4 cup cashew milk

3 tbsp nutritional yeast

4 tbsp vegetable broth

Salt and Pepper to taste

Heat small skillet with 2 tbsp of vegetable broth.  Add minced garlic and allow to slightly saute. If using a fresh butternut squash be sure bake in the oven until tender first.  I usually use frozen squash because it cuts down on prep time.  Add 2 cups of (thawed or baked) butternut squash to a blender or food processor.  Add cashew milk, nutritional yeast (more than recipe calls for if desired), remaining tbsp of vegetable broth, salt and pepper to taste, and blend until it forms a thick liquid.  Add the butternut squash sauce to a sauce pan and bring to simmer.  Once sauce is heated thoroughly pour over cooked macaroni pasta.  Add steamed broccoli or other vegetables if desired. Makes 4 servings.

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Sweet Potato and Black Bean Tacos

1-2 sweet potatoes

1 can of black beans (15oz)

Vegan whole wheat or corn tortillas

1 tsp cumin

1/2 tsp chili powder

1/2 tsp garlic powder

1 avocado

1/2 red onion

1 tomato

1 jalapeno

1 lime

Cilantro

Peel and then chop potatoes into cubes.  Bring pot of water to boil and add potato cubes. Drain and rinse black beans and add them to a large skillet on low to medium heat.  Once potatoes are tender add them to the black beans.  Add cumin, chili powder, garlic powder and let simmer.

Dice red onion, tomato and jalapeno.  In a small bowl add onion, tomato, jalapeno, chopped cilantro and lime juice from 1/2 lime, mix well.

Peel and slice avocado.

Once potato and black beans are heated and seasoned to your liking add them to a warm tortilla.  Top with fresh salsa and avocado slices.  Makes 4 servings.

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I hope these recipes were able to show you that substituting meat and dairy in your diet is not difficult and the outcome is delicious and also reduces your risk for disease!  Remember to think before you eat, and get daily exercise.

As always, thank you for reading.

Candice

 

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Candice is a certified holistic nutritionist focusing on a plant based lifestyle. After battling years of stomach pain and discomfort she was able to cure herself with a plant based lifestyle and is determined to spread awareness to others.  She is also a yoga practitioner, MPH student, urban garden volunteer, and a loving cat momma.

 

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Sacred Spaces: Rosemary Barria

Rosemary Barria: Holistic Life Coach/Yogini/Mom

Location: Kansas City, KS

Radiant Life will be featuring spaces where people find solitude, rest and inspiration once a month. I thought I would start with my own space since this month is my birthday and we haven’t asked anyone else yet. If you want to show us your space email us!

Before our son was born I had space all over the house including separate spaces to do work and another to do yoga and yet another for reading. Ridiculous I know! I reclaimed some space a few weeks ago and I am happy to say I like it better than my previous spaces, even if I feel like I am paying rent to Curby.

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Curby: The Landlord

Practice:

I start off mornings with a meditation of some kind and prefer to start off with silence. If I am feel really unfocused or have a special emotional need I may put on a guided meditation or do a kinesiology balance exercise given by one of my teachers Jessie Hays. A very important part of my practice has for a while been to clear out my chakras and to check in with my energy. I like chanting through each of the major chakras because sound changes me and I feel like it heals me. I would love to eventually have more bells and bowls to play tones with! I love using mantras and setting intentions and truly believe it has changed me.

I journal  everyday and find that is the best way for ideas to come out, for me to get to know myself and to problem solve. I also do a daily draw with tarot or oracle and journal about that too. Sometimes I share it with you on Instagram. If Sage, my baby, hasn’t woken up yet then I do yoga or some other form of bodyweight training. Sometimes I have to wait for his next nap, but I do movement of some kind every day. After all that if time allows, I work on something, write or learn. I do this all before or after my baby has gone to sleep, though I really prefer that awesome time of morning of 4am or 5 am. Sometimes my night owl self returns. Really as long as it is dark out I feel really creative and connected.

Even if you just have a table you call an altar and just enough room for a yoga mat like I do having a sacred space is so important. Here are little pieces of my sacred space…