Margot Witteveen, MS, RDN, LD

 

Registered Dietitian Nutritionist

Integrative and Functional Nutrition + Content Creator

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 Margot Witteveen | Atlanta, GA | margot@silverspoonsnutrition.co

Love-Your-Heart-Bowl (Orange + Tahini Dressing)

February 5, 2016

 

In the spirit of "Wear Red Day", I created a Love-Your-Heart-Bowl.  It has my favorite combination of food that tastes good AND...... happens to be healthy. Wear Red Day was created by the American Heart Association to promote awareness about heart disease and stroke among women. For 2016 - Friday, February 5th is wear red day.  Before we get into the goodness of the Love-Your-Heart-Bowl, use the heart healthy tips below and don't forget to schedule your Well Woman appointment. Show your Red!

  • Know your numbers (blood pressure, cholesterol, blood sugar)

  • Know your family history

  • Load up on healthy fats (i.e. avocados, fatty fish, walnuts etc..)

  • Choose a rainbow of fruits and vegetables

  • Exercise regularly (4-5 X's weekly)

  • Limit your sugar 

Now... for the heart loving meal.

 4 oz of salmon or 1⁄2 cup lentils, cooked

1⁄2 cup of barley, cooked

1⁄2 cup of spinach + micro greens (or your choice of green)

1⁄2 of orange, segmented

1 tbsp of pomegranates

2 tbsp of hemp seeds + pepitas, toasted

Dressing

2-3 tbsp fresh squeezed orange juice

2 tbsp + 1 tsp tahini

2 tbsp apple cider vinegar

1 tbsp maple syrup or honey

1 tbsp olive oil

Salt + pepper to taste

 

 

 

 

 

 

 

Method 

////To make salmon, add salt and pepper and drizzle olive oil to the top of the fish and bake scale side down at 350 until the fish is flaky and no longer 'wet/translucent' on the inside (about 20 minutes). To check, take your fork and see if you can flake into the fish. This low range will keep the salmon moist // Once salmon or lentils are cooked toss all ingredients except dressing/ Compile your plate and drizzle with 1 tbsp of dressing – you will have leftovers of the delicious dressing. (If it becomes too thick allow it to warm to room temp and/or add some extra fresh squeezed orange juice)/ Enjoy!//// 

 

 

 

 

 

 

 

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