What would you do??

What types of diet changes would you be willing to do if it meant being able to avoid cholesterol-lowering or blood pressure lowering medications?

This is an article from CBC that shares a perspective about how diet changes can improve our overall health.  Vegetarian or vegan diets can be one route to support our heart health, and we need to consider our heart health when we have diabetes.  I thought I would share this article as a bit of food for thought.  You may not be willing to become vegetarian or vegan, but maybe there are aspects of these diets that you can incorporate into your daily life that would have beneficial effects on your health!  Beans and legumes more often?  One or two vegetarian meals per week?  Trying tofu instead of chicken or beef in a stir-fry?

http://www.cbc.ca/news/health/heart-disease-treatment-using-vegetables-over-drugs-1.2652191

 

What do you want to change?

 

Black Bean and Quinoa Salad–this is a tasty summer treat!

http://www.epicurious.com/recipes/food/views/Quinoa-and-Black-Bean-Salad-12245

 

 

1 reply
  1. Danielle Duns
    Danielle Duns says:

    I tried a fantastic recipe last night that is perfect for the cooler nights as we move through Autumn and get closer to winter. Better yet, it’s a recipe for the slow cooker so after work I came home and dinner was already waiting for me! I have a tough time eating beans on their own so I try to find recipes that incorporate beans into a long list of other ingredients. Here is the recipe:

    Slow Cooker Quinoa, Chicken and Kale Soup

    1 1/4 lbs boneless skinless chicken breasts (raw)
    1 1/4 cups chopped yellow onion (1 medium onion)
    1 cup chopped celery (about 3 stalks)
    4 cloves garlic, minced
    2 Tbsp extra virgin olive oil
    3/4 cup dry quinoa
    1/2 tsp dried thyme
    1/2 tsp dried rosemary, crushed
    4 (14.5 oz) cans low-sodium chicken broth (7 cups)
    Salt and freshly ground black pepper, to taste
    1 (15.5 oz) can Great Northern or Cannellini beans, drained and rinsed
    4 cups packed kale, roughly chopped (thick ribs chopped and discarded)
    3 Tbsp chopped fresh parsley
    2 Tbsp fresh lemon juice
    Finely shredded parmesan cheese, for serving

    Add chicken to a 6 or 7 quart slow cooker, then add onions, celery and garlic, then drizzle with olive oil. Add quinoa, thyme, rosemary and pour in chicken broth. Season with salt and pepper to taste. Cover and cook on HIGH 3 1/2 – 4 hours or LOW 7 – 8 hours.
    Remove chicken, let rest 10 minutes then cut into bite size pieces and return to soup. Meanwhile, add in beans, kale, parsley and lemon juice, then cover and continue to cook on HIGH heat another 10 – 20 minutes until kale has reached desired doneness. Serve warm topped with parmesan cheese.

    I thought it was great! To make it more heart healthy you can skip the added salt and (time permitting) use your own homemade chicken broth so that you know exactly how much salt is in your broth. This recipe will easily feed 4-5 people so it’s a great recipe for staying healthy during the work week.

    Cheers!
    Danielle
    RN, MFHT

    Reply

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