Hearty Summer Salad
Summer salad with blueberries and cooling spices
Supporting the Cardiovascular System
Hearty Summer Salad
Ingredients:
1 cup organic brown rice sprouted
1.3 lbs. organic pasture-raised chicken breast
8 oz organic chickpeas
3 tbsps. avocado oil (divided)
1 tsp mineral salt (divided)
1 tsp black pepper (divided)
1 tsp coriander (divided)
1 tsp cumin (divided)
1 tsp turmeric powder (divided)
1 tsp ground ginger (divided)
1 tbsp fresh dill (finely chopped)
2 tbsps. fresh cilantro (finely chopped and divided)
3 cups fresh spinach
3 large leaves curly green kale (destemmed)
2/3 cup fresh blueberries
½ cup chopped dry roasted cashews
Dressing -
2/3 cup organic grass-fed plain yogurt
Juice of half a large lemon
1 tbsp fresh dill
2 tbsps olive oil
½ tsp mineral salt
½ tsp black pepper
Can adjust these to taste
Directions:
Preheat oven to 400 degrees Fahrenheit
Cook rice according to stovetop directions
Use 2 tablespoons of avocado oil on the chicken in a glass or ceramic pan
Cover chicken with half of the mineral salt, black pepper, coriander, cumin, turmeric and ginger.
Chop up the fresh dill and cilantro
Top chicken with dill and half of the cilantro
Place chicken in preheated oven for 30 minutes
While you’re waiting for the chicken and the rice, sauté chickpeas with the last tbsp of avocado oil and other half of mineral salt, black pepper, coriander, cumin, turmeric, and ginger. Sauté on medium heat, shaking throughout, until the chickpeas are crispy.
Fill Salad bowl with spinach and kale.
In a small bowl, prepare the dressing, mixing yogurt, lemon juice, olive oil, fresh dill, mineral salt and black pepper together with a fork.
Pour dressing over spinach and kale and then massage into greens until the kale has softened.
Mix ¾ cup of cooked rice in with the greens. Store remaining rice for other meals.
Top greens/rice with crispy chickpeas and fresh blueberries
Slice around 12 oz (3 servings) of rested chicken breast (should have rested at least 15 minutes) and place on top salad bowl contents. Store remaining chicken for other meals.
Finish off by topping everything with the cashews and remaining tablespoon of cilantro.
Benefits for the Cardiovascular System:
This delicious salad is balanced with a variety of flavors and textures. It’s full nutrient dense superfoods that support the heart and will be sure to activate your life-force this summer.
Brown Rice is high in magnesium and selenium, both of which are vital for heart health. Magnesium helps maintain a normal heart rhythm. Selenium increases levels of glutathione, a powerful antioxidant. This supports the heart by reducing inflammation and oxidative stress in the body.
Unlike conventional chicken, Pasture-Raised Chicken is higher in omega-3s. Omega-3s support the heart by reducing inflammation, reducing the chance of plaque build-up in the arteries.
Chickpeas are particularly high in potassium, which help regulate blood pressure. Their high fiber and protein content support satiety which can help with weight management, reducing the risk of CVD.
Spinach and Kale, both nutrient dense leafy greens that benefit the heart. They are especially high in vitamin K, which help improve clotting and increase the flexibility of the heart vessels.
Blueberries can help to reduce the risk of heart disease by lowering blood pressure and reducing LDL cholesterol. They’re also high in the antioxidant, anthocyanins, which help reduce free radicals in the body and decrease chronic inflammation.
Yogurt or foods with good bacteria have been linked with lower blood pressure. Not enough good bacteria can lead to an imbalance in the microbiome. These imbalances can trigger chronic inflammation, which is a major risk factor for CVD. Yogurt may help bring things back into balance.
Lemon is known for its high vitamin C content. It’s also high in the plant compound, flavonoid. Both of these help to reduce arterial stiffness and lower blood pressure.
Cooling anti-inflammatory herbs and spices, great for the heart, great to dampen the heat of summer. Coriander, Cumin, Turmeric, Ginger, Cilantro and Dill are all known for their anti-inflammatory actions in the body. They also act as natural coolants which can help regulate body temperature and reduce heat related discomfort. These benefits reduce plaque buildup and reduce strain on the heart, respectively.
Need more support for the heart?
I can provide a personalized nutrition and lifestyle plan that is unique to your physiology, needs, tastes and preferences. Along with a 3-day meal plan full of dishes that support the cardiovascular system and any other areas of focus.