Studies show that certain foods are nutritionally-superior when eaten together. Take advantage of these “food couples” to help maximize nutrient absorption.
Iron + Vitamin-C
Consume iron-rich foods with fruits loaded with Vitamin-C to increase iron levels without expensive supplements. Try this easy no cholesterol salad for a delicious power boost!
Iron-Rich Quinoa Fruit Salad
(Cook time ~ 15 minutes; Prep time ~ 10 minutes)*
- 1 cup of cooked Quinoa
- 1 block of firm Tofu – cubed
- 1 cup of fresh washed spinach
- 1 cup of fresh strawberries – diced
- 1 cup of seeds/nuts of your choice
- ¼ cup of dried raisins (optional)
- balsamic vinaigrette salad dressing
- ½ tsp of lemon juice
- salt to taste
Put cooked quinoa, spinach, tofu, and strawberries into a large bowl and toss in seeds, nuts, and dried fruit. Add dressing, salt, and lemon juice and stir evenly to allow ingredients to soak in. Serve up fresh!
*Note: You can also use uncooked, sprouted Quinoa
Antioxidants + Healthy Fats
Combine healthy fatty foods like virgin olive, coconut, or red palm oil and avocados with antioxidant-rich fruits to combat free radicals and strengthen your heart.
Heart-Healthy Avocado Salsa Dip
(Prep time ~ 10 minutes)*
- 3 ripe avocados – peeled and diced
- 1 medium tomato – diced; or, a dozen cherry tomatoes – halved
- ¼ cup of cilantro – finely chopped
- 1 Tbsp of virgin olive oil
- ¼ cup of lemon juice
- salt and pepper to taste
Grind avocados and tomato together until mixture is smooth; leave a bit of chunk if you prefer. Add in cilantro, seasonings, lime juice, and drizzle with olive oil; mix evenly and scoop into a serving cup serve alongside your favorite heart-healthy crackers.
The Power of Sun: Vitamin D + Calcium
Spend time outdoors in the sun to help your body synthesize more Vitamin D for better calcium absorption. Outdoor? Sun? Food? — PICNIC!
That’s It.’s picnic rule-of-thumb is to play hard and eat smart. Try this irresistible calcium-rich grilled sandwich to wow your crowd!
Grilled Triple Layer Buff-Man’s Sandwich (cook time ~15 minutes)
- Pre-washed dark leafy greens (Kale, spinach, purple lettuce)
- Marinated tofu and tempeh slices
- 1 Medium tomato – sliced
- ½ cup of ketchup
- ¼ cup of mustard
- ¼ cup of Follow Your Heart Vegenaise
- Multi-seed or whole wheat bread
Mix ketchup, mustard, and Vegenaise together evenly in a small bowl and set aside. Grill up tempeh, tofu, and bread to the degree you like.
To assemble, spread Vegenaise mixture evenly onto two slices of bread, ketchup on the third slice, and set them aside.
Pile your grilled sandwich in this order (bottom to top) – feel free to vary: Vegenaise bread, tomato, leafy green, tofu, Vegenaise bread, leafy green, tempeh, tomato, ketchup bread. Consume immediately before someone else grabs it!
Pssssst…..! Did you know our raw fruit bars make a convenient pairing snack to help maximize nutrient absorption on-the-go? Power up your mornings with an apple-based That's it. Fruit Bar and a cup of your favorite organic nut-milk! Here’s an even better idea: sandwich our latest Apple + Coconut Fruit Bar with an antioxidant-rich Apple + Blueberry Fruit Bar – open wide and take a bite! That’s it. – taking care of your heart is that easy. Give these recipes a try let us know how you like them!
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