Prevent heart disease the tasty way

For decades, low-fat and low-cholesterol diets have been touted as the way to prevent and reverse heart disease. In this newly released book, authors Dr. Jonny Bowden and Dr. Stephen Sinatra debunk this assertion and explain how the grains and carbohydrates that are often substituted in traditional low-cholesterol diets may actually be exacerbating heart health issues. 

Try these great recipes, found in the book, and see how a diet low in sugar and other inflammatory foods with other key ingredients can help keep your heart healthy.

 ZESTY DIGESTIVE HERB AND CHEDDAR BREAKFAST MUFFINS

These wholesome almond flour muffins are high in plant protein and fiber as well as calcium and heart-protective vitamin E. Almond flour imparts a satisfying taste to baked goods and is more filling than grain-based flours, so you will probably eat less. The fresh ginger and orange zest will help give your digestive system a boost and keep your metabolism running smoothly.

Ingredients:

1 teaspoon butter or extra-virgin olive oil

1 whole egg

2 eggs, yolks and whites separated

1⁄4 cup (56 g) butter, softened

1⁄4 cup (60 g) Immune-Boosting Yogurt (page xx)

1 teaspoon organic honey

1 tablespoon (6 g) minced fresh ginger, peeled

1 teaspoon grated orange peel

1⁄4 teaspoon salt, Celtic or sea

1⁄2 cup (60 g) grated Cheddar cheese

2 cups (230 g) almond flour

1 teaspoon baking soda

2 hard-boiled eggs, peeled

Preheat the oven to 325°F. Lightly oil a large, 6-hole muffin tin using 1 teaspoon butter or oil.

Directions:

In a large bowl, combine the whole egg with the two egg yolks, butter, yogurt, honey, ginger, orange peel, and salt and whisk until light and fluffy, about 3 min­utes. Add the Cheddar and combine well. In a sepa­rate bowl, mix the almond flour with the baking soda and add to the egg mixture. Beat the 2 egg whites until stiff, about 3 or 4 minutes, and gently fold into the dough. Chop the hard-boiled eggs into large chunks and fold into the mixture. Evenly distribute the dough among the muffin tin holes and bake for 30 minutes, or until the muffins feel spongy. Let cool for 10 minutes before serving warm with butter or alongside your favorite breakfast dishes.

Yield: 6 servings

Note: Almond flour is heavier and coarser than wheat flours, causing baked goods not to rise as much. They usually rise in the oven and then sink when cooled.

EASY BEEF SAUTÉ WITH FRESH HERBS
Eating beef occasionally, especially when it’s grass fed, gives you from two to six times more omega-3s than factory-farmed beef and is only surpassed by the vegetables you add to the dish. This one has got your heart health covered. Enjoy!

Ingredients:
2 tablespoons (28 ml) extra-virgin olive oil
2 cloves garlic, minced
1 medium onion, minced
1 small chile pepper, minced
4 to 6 ounces (115 to 170 g) lean grass-fed beef, chopped into 1- to 2-inch (2.5- to 5-cm) cubes 
1 cup (120 g) sliced zucchini 
3 large carrots, sliced
8 cremini or shiitake mushrooms, sliced
1 large green bell pepper, chopped
2 tablespoons (28 ml) tamari
1⁄2 teaspoon each salt, Celtic or sea, and black pepper
2 tablespoons (8 g) chopped fresh parsley

Directions:
In a skillet over medium-high heat, add the oil and sauté the garlic, onion, and chile pepper until softened, about 5 minutes. Add the beef and cook until tender, about 3 to 5 minutes. Add the remaining ingredients except the parsley. Cook, stirring often, until the vegetables are crisp and tender, about 2 to 3 minutes. Add the fresh parsley at the end. Serve immediately.

Yield: 2 servings
Note: Grass-fed beef contains conjugated linoleic acid (CLA) and the antioxidant vitamin E, both of which support a healthy cardiovascular system. Factory-farmed beef contains significantly lower amounts of the nutrients.