Lovely Lentil Loaf

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February is Heart Health Month, and this is just the recipe to kick it off! This savory loaf is made from lentils and is packed with plant-based protein, fiber and many other vitamins and minerals.

Typically, a loaf would be made from ground beef and can be high in saturated fat, which has been shown to increase our total cholesterol and LDL “bad” cholesterol. Cholesterol has an important role in our bodies, but too much can build up in our arteries causing plaques to form. The buildup plaque causes our arteries to stiffen and narrow, restricting blood flow.

Even small adjustments like switching from an 80/20 ground beef to the leaner 90/10 or 95/5 is beneficial. However, with plant-based recipes, not only is there the benefit of little to no saturated fat, but there is also a ton of fiber. Fiber binds to excess cholesterol and removes from our bodies, helping us maintain a healthy balance.  Lentils are also very high in iron, an important nutrient we often get from red meats. Iron is found in many plant-based foods, particularly lentils, beans, legumes and dark leafy greens.

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Shakshuka

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This recipe is super easy, and if this is a new one for you, it will be—hands down—a new comfort food favorite. It’s warm and stew-y, something in which to dip in a nice crusty whole-grain bread.

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Sesame Tofu Vegetable Dumplings

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The Lunar New year is coming soon, and what better way to celebrate than the age-old tradition of making dumplings! Dumplings filled with pork and cabbage have long been eaten as a tradition for the Lunar New Year in many East Asian cultures. These tasty little pouches are served as a representation of financial wealth. Some say this is because they look like an ancient Chinese coin, others say dumplings look like little bags of money. Really it depends on how you fold your dumplings. The more dumplings you eat, the more wealth for the upcoming year. This recipe is a vegetable version, made with a classic plant-based filling of tofu, carrots, cabbage and shiitake mushrooms rather than pork. If you want to spice things up and get some probiotics in your meal, swap out the cabbage for kimchi. These would pair well with a salad topped with ginger dressing and a tuna steak. 

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The Basics of COPD

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Chronic obstructive pulmonary disease, or COPD, is a disease of the lungs that makes breathing difficult. Most cases are caused by smoking. Exposure to the toxins in cigarettes cause permanent damage to the lining of the lungs. Types of COPD include emphysema and chronic bronchitis.

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Sauerkraut Soup

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This recipe has a secret ingredient you likely have never used before: juniper berry. Junipers are a common spice used throughout Scandinavia all the way down to Hungary. Junipers are currently being studied for their wide array of anti-inflammatory and antioxidant effects. Some research has even suggested that juniper may help raise HDL, the good cholesterol, and may assist in better regulating blood sugar. A word of warning though: not every juniper is safe for consumption, so please buy your junipers rather than collecting ones you may have in your yard. 

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Pork Tenderloin Roasted with Fennel

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Fennel is an underutilized vegetable. It adds such a wonderful savory-sweet complexity to dishes. Fennel bulbs are high in fiber, contributing to heart health, and they are a good source of phosphorus, magnesium and calcium. Fennel has also been used medicinally all over the world for various ailments, everything from upset stomach and nausea to improved breastmilk production. It also has a pleasant and refreshing flavor, and the seeds are often eaten after meals similar to a mint.

The other star of this recipe is the pork loin. Fun fact: pork is a “red meat.” It appears pale when compared to something like beef because of myoglobin, a protein that delivers oxygen to your cells and accounts for the redness of meats. Pork has less myoglobin than beef, making it appear “white.” Remember though, the American Heart Association advises to limit your red meat intake, not because it’s red, but because of the high amounts of saturated fats that are found in red meats. When you do eat red meats, aim for leaner cuts, such as the loin in this recipe. 

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Tomato Stewed Trout

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Trout doesn’t always come to mind when we are looking for a healthy fish. Typically, we think of salmon when considering foods high in heart-healthy omega-3 fatty acids, but other cold-water fish are great sources too, including trout, halibut, sardines and anchovies. These omega-3 fatty acids help balance your cholesterol levels, lowering the risk of developing heart disease. You can try any mild fish in this recipe; check out this chart to see what other seafood options are high in omega-3s. 

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Parmesan Roasted Green Beans

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French beans, string beans, green beans. Whatever you call them, these beans are a staple American side dish. They’re not only a great addition to dinner, but also make a great snack raw, especially if you love a crispy, crunchy texture. Green beans are a great complex carb; its high in fiber, nutrient dense with a bit of protein. This recipe in particular is so good, it will be easy to fill half your plate with vegetables and meet your MyPlate goals.

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Mental Health and the Holiday Season

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The winter holiday season can be a joyous time, but it can also be a time of heightened emotional stress and triggers for challenges related to mental health, substance use and grief. According to the National Alliance on Mental Illness, one in five adults lives with a mental health condition, and 17 million U.S. adults with mental illness were also experiencing a substance use disorder, according to the 2020 National Survey on Drug Use and Health.

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