This month we’re thinking more about heart health and preventing heart disease, although protecting your heart is something you can do all year long. Eating “heart-healthy” is a way to lower your risk for heart disease, especially when paired with regular physical activity.
Eating better for your heart doesn’t have to mean a dramatic change in your diet. You can start just by substituting one or two foods at first, and then move on to changing other eating habits.
As part of “heart month” in February, we’d like to offer this heart-healthy recipe. This recipe also has the following health benefits:
- Dairy free
- Diabetes friendly
- Gluten free
- Gout friendly
- High fiber
- Low cholesterol
- Low fat
- Low sodium
- • 3 cups butternut squash (chopped)
- • 1 tablespoon olive oil
- • 1 cup uncooked quinoa
- • 1 cup water
- • 1/3 cup dried cranberries
- • 1/3 cup red onion (finely chopped)
- • 3 tablespoons toasted pumpkin seeds
- • 1/2 cup olive oil
- • 1/4 cup balsamic vinegar
- • 1 teaspoon honey
- • 1 teaspoon Dijon mustard
- • 1 clove minced garlic
- Salt & pepper to taste
- Preheat the oven to 400 degrees Fahrenheit.
- In a large bowl, toss the butternut squash with the 1 tablespoon of olive oil.
- Season with salt and pepper to taste. Arrange the coated squash on a baking sheet in a single layer.
- Roast for 20-25 minutes or until the squash is tender and lightly browned.
- While the squash is roasting, rinse the quinoa under cold water until the water runs clear.
- Place quinoa and 1 cup of water in a medium saucepan.
- Bring the water to a boil, reduce it to a simmer, and then cook the quinoa partially covered until the liquid is absorbed, about 20 minutes.
- To prepare the vinaigrette:Add all the ingredients for the vinaigrette in a small bowl or Mason jar.
- Whisk or shake until thoroughly mixed.
- To assemble the salad: Combine the cooked quinoa, roasted squash, dried cranberries, finely chopped red onion and toasted pumpkin seeds in a large bowl.
- Pour the vinaigrette over the mixture.
- Stir until the salad is well mixed.
This salad is a good source of protein as well as fiber. Serve in a bowl with a spoon or fork. Visit www.SpringfieldClinic.com/FarmersMarket for more healthy recipes.