Welcome to Heart Healthy Recipes' Newsletter.

This month our featured heart-healthy recipes include a colorful and festive guacamole, a ginger-raisin brown rice dish, and steamed green beans with sun-dried tomatoes.

Heart-Healthy Guacamole

Avocados are cholesterol-free, sodium-free, and low-calorie containing approximately 80 calories each. In addition, avocados are highly nutritious with approximately 20 known vitamins and minerals.

Recipe Ingredients:

1 lime, juiced

½ teaspoon sea salt

½ medium onion, chopped

3 tablespoons fresh cilantro, chopped

2 medium tomatoes, diced

2 garlic cloves, minced

Recipe Instructions:

Ginger-Raisin Brown Rice

The ginger is loaded with flavonoids which are powerful antioxidants. These antioxidants have very potent anti-inflammatory properties which have been shown to be helpful against chronic diseases including heart disease. Though, it is important to note that there have been some drug interactions with ginger. As always, check with a trusted health care provider before making any dietary changes.

The antioxidant-rich raisins in this recipe, that also contain potassium and magnesium, may also benefit the heart by helping lower blood pressure and help the heart muscles to function properly.

Recipe Ingredients:

1 cup long-grain brown rice - uncooked

1 medium sweet onion, chopped

⅔ cup raisins

2 tablespoons fresh parsley, chopped

1 tablespoon ginger root, peeled and minced

½ teaspoon sea salt (optional)

Recipe Instructions:

Steamed Green Beans with Sun-Dried Tomatoes

The antioxidant-rich green beans and sun-dried tomatoes may also help the heart by potentially lowering blood pressure and reducing inflammation.

The sun-dried tomatoes are abundant in calcium and magnesium benefiting the heart by helping to further regulate blood pressure. Also, these heart-healthy minerals help the heart muscles function as designed.

Recipe Ingredients:

2 tablespoons grapeseed oil

½ cup sun-dried tomatoes

2 tablespoons fresh dill, chopped

2 garlic cloves, minced

½ teaspoon sea salt (or to taste)

¼ teaspoon fresh ground pepper (or to taste)

1 tablespoon balsamic vinegar

Garnish with dill sprigs

Recipe Instructions:

Next, in a large skillet, add grapeseed oil, the steamed green beans and sun-dried tomatoes. If sun-dried tomatoes are packed in oil, first thoroughly drain the tomatoes of oil, then pat them dry with paper towels before adding. Heat skillet on medium to high heat; sprinkling beans and tomatoes with dill, garlic, sea salt, and pepper. Cook for approximately 3 minutes, stirring occasionally.

Transfer to a platter and drizzle with the vinegar. Serve warm or at room temperature. Garnish with dill sprigs if desired.

Makes 8 servings.

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