A Heart Healthy Valentine’s Day Recipe

One of my favorite Valentine’s day memories was a night I choose to prepare and serve only red foods.  Oh and yes there might have been a glass of Red wine involved too!

I talked a lot about the value of adding colorful veggies in the diet in My best selling book “Building Healthy Humans”  I have found that this is an area where soon to be moms and dads have a huge opportunity.   SO if you are not already eating a bunch of colorful Veggies, start now on Valentines Day… Hint Hint!!! Not only are Red Veggies good for providing nutrients for fertility  they are also very good for heart health.  I have include a lovely Instagram worthy recipe below that also tastes good:

It is the phytonutrients in these veggies that gives them their color.  The deeper the color, like the rich red of beets, usually means that the vegetable is richer in these phytonutrients including antioxidants, vitamins, and minerals. These nutrients have been shown to help prevent cancer, fight chronic illnesses, and strengthen the immune system.

Red vegetables get their hue and nutrition boost from lycopene and anthocyanin. Lycopene is an antioxidant that has been shown to reduce heart disease risk, protect the eyes, fight infections, and protect against damage from tobacco smoke.

Researchers are also studying its potential protection against prostate cancer and other tumors. Anthocyanins are believed to protect the liver, improve eyesight, and reduce blood pressure and inflammation.

Despite their benefits, 95 percent of adults don’t get enough red  vegetables, according to the Mayo Clinic..

The top  Red Vegetables with Health Benefits
  • Beets.
  • Red cabbage.
  • Tomatoes.
  • Red bell pepper.
  • Radish.
  • Red chili pepper.
  • Radicchio.
  • Red leaf lettuce.

Red Lettuce or Chicory with Beets, Beet Greens, Rose Water and Pistachio Nuts

Set out Two large Bowls and Combine:

2 big handfuls of Red Lettuce and Chicory

4 roasted red beets chopped in quarters. (400 degrees in oven with Himalayan sea salt and olive oil for 45 minutes or until al dente)

Keep some of the Beet Leaves to add flavor and color to the Bowl.

1/8 cup of Pistachios

Mix together for the Dressing:

1/4 cup of Plain Greek Yogurt

2 tsp of olive oil

I tsp of apple cider vinegar

A pinch of pink Himalayan sea salt, coarse ground pepper.

Optional:  Rose Water, Salmon, Ahi Tuna, Cilantro

Enjoy and have a Wonderful Valentine’s day filled with Love and Good Food.


Dr Pia