10 Healthiest Foods for Your Heart in 10 Days: Day 8

Popeye kept it simple and loved his spinach, but a long-term study of the Physicians' Health Study   found that men who ate 2.5 servings of vegetables each day cut their risk of heart disease by 25% and each additional serving reduced the risk by 17%.  Another 2011 study found that a diet rich in raw fruits and vegetables could actually reduce the risk of those genetically predisposed to heart disease to a level comparable to those without the gene variant, which is empowering news for those with a family history of heart disease.

Spinach is one of the most nutrient-dense foods you can consume, yet one cup of this Super Food only contains 40 calories; it is also one of only a few vegetables where canned or frozen is not an option.  School cafeterias ruined this bright green leaf with its mild taste for most of us by pouring it out of the can, where it acquires an acidic and bold flavor, not to mention loses all appealing texture, so if second grade was the last time that you looked at spinach, try a salad made of vibrant organic (it's #5 on the Dirty Dozen) spinach leaves or tuck them into your favorite sandwich. 

Fresh spinach is also a great vegetable for kids due to its mild flavor.  Pile it on a whole-wheat grilled cheese along with tomato and allow it to wilt slightly for a colorful sandwich treat.  It is also great mixed into omelets, but my favorite place to use it is in fruit smoothies.  It gives smoothies an additional burst of vitamins and minerals, but kids will enjoy seeing one more color in with raspberry red or mango yellow.

If you give fresh spinach a try and do not find it to your liking, the Cleveland Clinic, which US News and World Report ranked as the top hospital in the United States for cardiology and heart surgery, created a list of their Top Heart-Health Vegetables, which begins with asparagus that much like spinach, is loaded with folate, fiber, and potassium.  My family is obsessed with asparagus, which can be prepped for baking in under three minutes.  Next on the list is bell pepper, which can be used for salads, sautés, and snacks, and can be cut and bagged on the weekend to save prep-time and add a flavorful and healthy kick to week-night dinners.

Broccoli appears on the list, thanks to its Vitamin C, K, folate and fiber, and it is another vegetable that is best fresh vs frozen.  I also prefer organic broccoli, even though it is not one of the Dirty Dozen.  If you have a family member that is convinced that they do not like broccoli, try steaming it only until its green brightens, and not allowing it to pale, which is when it becomes far too mushy for little hands to hold, which is the fun way to eat broccoli.  Next on the list, carrots, get their color from carotenoids, which also work as a powerful anti-oxidant.  Try dipping them in hummus for a snack or using your peeler to produce long, thin strips for salads, but due to their sweet taste, you can also use them for baking with very moist outcomes. 

Onion and garlic are the beginnings of the best meals and may help lower cholesterol.   Fresh garlic has a sweeter flavor than bottled, but if its prep-time will prevent you from cooking with it, use the bottle, but do not miss out on garlic's flavor and benefits.  You may also find that with these two veggies in your pot, you use less salt, as frequently people salt to add flavor to bland dishes, which is impossible with garlic and onion.  (If you feel bold and have no plans to leave the house, try my favorite dish which is a celebration of garlic.)

Try heirloom tomatoes for variety in
shape and color.

Potatoes and sweet potatoes (see our simple sweet potato fry recipe) made Cleveland Clinic's list, but they should be consumed with the skin on for maximum benefit.  Tomatoes are also heart-healthy, thanks to lycopene, which is an antioxidant found in cooked tomato products, but if you want maximize the antioxidants, choose organic tomatoes.  Tomatoes are an easy heart-healthy food to consume regularly, whether raw on a salad, sandwich, rice dish, your favorite pizza, or as the base of your pasta sauce, but if you are starting with canned tomatoes, make sure that they are low in sodium, so that the cardiovascular benefits are not lost in a sea of salt.

Rounding out the list are two varieties of winter squash, butternut and acorn.  With their richly hued meat, these squash with their sweet flavor make any dish come to life, and are a favorite for children, whether in the classic baked acorn squash or in butternut squash enchiladas, a flavorful recipe, loaded with heart-healthy vegetables.

Butternut Squash Enchiladas

(serves 4)

1 butternut squash
5 cloves fresh garlic
1 medium onion
1T EVOO 
3/4c fresh mushrooms
1 can low-sodium black beans
1/2 bag organic spinach
Cumin
Salt and Pepper
Your favorite tortilla shell
Shredded cheddar cheese
Plain low-fat Greek yogurt
2 medium tomatoes

Try slicing your squash,
stacking about 3 slices, shaving
off the peel and then cubing. 

Chop onions and garlic and sauté in olive oil until they smell irresistible.  Add cubed squash and chopped mushrooms, sprinkle with kosher salt and pepper, 2 generous pinches of cumin and continue cooking until squash softens.  Wash and drain beans and add to mixture.  Chop spinach and allow to cook just until wilted.

Open your tortilla shell (sundried tomato is our favorite) and sprinkle with a thin layer of cheese.  Place serving of squash mixture on top and roll or fold.  Place in a lined baking dish and bake at 400 until cheese has melted.  Top with fresh diced tomatoes and Greek yogurt.