Welcome to Heart Healthy Recipes' Newsletter

The herb thyme is the featured heart-healthy food for this month’s newsletter. Featured recipes include a soothing tea, lemon and herb quinoa dish, along with a comforting soup, and low-fat gravy.

Thyme is readily available in the spring and summer months. Also, the flowers of thyme may be utilized as garnishes in salads, smoothies, soups, and outdoor grilling.

Health Benefits of Thyme

Recent studies have shown that drinking a cup of thyme tea may help reduce blood pressure and improve blood circulation. Also, thyme tea may contribute to improved digestion, aid in weight loss, regulate and manage cholesterol levels.

In addition, thyme may help to reduce inflammation and strengthen the immune system, thereby contributing to overall cardiovascular well-being.

Thyme and Rosemary Tea

Recipe Ingredients:

2 sprigs of fresh rosemary

1-2 slices of fresh lemon

2 cups of water

Honey, to taste (optional)

Recipe Instructions:

In a small saucepan or kettle, add water and bring to a boil. Add the prewashed herbs and simmer for approximately 5-7 minutes. Next, add the lemon slices and allow to steep for another minute.

Strain the tea into a cup with a fine mesh strainer. Sweeten with honey if desired.

Makes 2 servings.

Lemon and Herb Quinoa

Recipe Ingredients:

3-4 cloves garlic, minced

1 medium sweet onion, finely chopped

1 cup quinoa, rinsed

2 cups low-sodium vegetable broth

½ teaspoon sea salt (optional)

¼ teaspoon black pepper, to taste

2 tablespoons fresh thyme, chopped

2 tablespoons fresh chives, chopped

1 tablespoon fresh dill, chopped (optional)

1 tablespoon lemon juice, freshly squeezed

1 teaspoon lemon zest (optional)

Recipe Instructions:

Add rinsed quinoa. Stirring constantly for another minute. Add vegetable broth, sea salt (optional), and black pepper. Stirring over high heat, bring to a rolling boil. Reduce the heat to low, cover the saucepan with a tight-fitting lid, and let it simmer for 15 minutes. After 15 minutes, remove the saucepan from the heat, but keep the lid on.

Let the quinoa rest, covered, for at least 5-10 minutes. This allows the quinoa to finish steaming and absorb any remaining liquid, resulting in a fluffier texture. Fluff the quinoa gently with a fork.

Add the chopped, fresh thyme, chives, dill (optional), fresh lemon juice, and lemon zest (optional). Stir to combine all the ingredients and serve warm or chilled.

Makes 4-6 servings.

Low-Fat Gravy

Recipe Ingredients:

2 tablespoons nutritional food yeast

2 tablespoons low-sodium soy sauce

½ teaspoon onion powder

1 teaspoon lemon zest

½ tablespoon corn starch

2 cups plant-based milk of almond, rice, or oat drink

2 tablespoons fresh thyme, chopped

Recipe Instructions:

In a food processor, add all the remaining ingredients and the browned flour from the saucepan. Process for 1-2 minutes or until well combined.

Makes 8 servings.

Vegan Carrot Soup

Recipe Ingredients:

4 cups (1 qt.) low-sodium vegetable broth

2 tablespoons fresh thyme, chopped

⅓ cup honey, or to taste

½ cup plant-based milk of almond, rice, or oat drink

Recipe Instructions:

Remove from heat and transfer the soup in two batches to a blender (or utilize an immersion blender.) Purée soup completely, then stir in honey and plant-based milk.

Garnish with a sprig of thyme, if desired.

Makes 4-6 servings.

Stainless Steel Nonstick Saucepan

Stainless Steel Nonstick Saucepan combines the best features of stainless steel, along with nonstick cookware and comes with a lifetime guarantee.

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