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Here’s a heart healthy recipe for you:

Grilled Salmon with Avocado Salsa

Ingredients:

4 (6 oz) salmon fillets
1 tsp extra virgin olive oil
Salt and pepper to taste
1 ripe avocado, diced
1 medium tomato, diced
1/4 cup red onion, finely diced
1 tbsp fresh cilantro, chopped
1 tsp freshly squeezed lime juice
1 tsp honey

Instructions:

Preheat the grill to medium-high heat.
Brush each salmon fillet with olive oil and season with salt and pepper.
Place salmon on the grill, skin side down, and cook for 4-5 minutes per side, or until fully cooked.
In a separate bowl, mix together diced avocado, tomato, red onion, cilantro, lime juice, and honey. Season with salt and pepper to taste.
Serve the grilled salmon topped with avocado salsa.

This recipe is heart healthy because salmon is a rich source of omega-3 fatty acids, which have been shown to improve heart health by reducing inflammation and lowering blood pressure (1). Avocado is also a good source of healthy monounsaturated fats, which can help to reduce cholesterol levels and improve heart health (2).

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Oatmeal with Blueberries and Almonds

Ingredients:

1 cup rolled oats
2 cups water
1/4 tsp salt
1 cup fresh blueberries
1/4 cup almonds, chopped
2 tbsp honey
2 tbsp plain Greek yogurt

Instructions:

In a medium saucepan, bring water and salt to a boil.
Stir in oats and reduce heat to low. Cook, stirring occasionally, for about 5 minutes or until oats are tender.
Transfer cooked oats to a serving bowl.
Top with blueberries, chopped almonds, honey, and Greek yogurt.
Serve and enjoy.

This recipe is heart healthy because oats are a good source of soluble fiber, which can help to lower cholesterol levels and reduce the risk of heart disease (1). Blueberries are also high in antioxidants, which can help to protect the heart by reducing oxidative stress (2). Almonds are a good source of monounsaturated fats, which can help to improve heart health by reducing cholesterol levels (3).

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Egg and Avocado Toast

Ingredients:

2 slices of whole grain bread
1 ripe avocado, mashed
2 large eggs
Salt and pepper to taste
1 tbsp fresh parsley, chopped (optional)

Instructions:

Toast the bread slices until golden brown.
Spread mashed avocado evenly over the toast slices.
In a small frying pan, heat a bit of oil over medium heat. Crack in the eggs and cook until the whites are set and the yolks are cooked to your preference. Season with salt and pepper.
Place the eggs on top of the avocado toast.
Sprinkle with chopped parsley, if desired.
Serve and enjoy.

This recipe is brain healthy because eggs are a good source of choline, which is important for brain function and memory (1). Avocados are also high in healthy monounsaturated fats, which are important for brain health and can improve overall cognitive function (2). Whole grain bread is a good source of carbohydrates, which provide energy to the brain and help to improve cognitive performance (3).

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Quinoa Stuffed Bell Peppers

Ingredients:

4 large bell peppers (any color)
1 cup quinoa
2 cups water
1 tsp extra virgin olive oil
1 small onion, chopped
1 clove garlic, minced
1 cup canned diced tomatoes
1 tsp dried basil
Salt and pepper to taste
1 cup cooked black beans
1/2 cup grated cheddar cheese

Instructions:

Preheat the oven to 375°F (190°C).
Cut off the tops of the bell peppers and remove the seeds and membranes.
In a medium saucepan, bring water to a boil. Stir in quinoa and reduce heat to low. Cook, covered, for about 15 minutes, or until tender.
In a large frying pan, heat olive oil over medium heat. Add onion and garlic and cook until soft and translucent, about 5 minutes.
Stir in diced tomatoes, basil, salt, and pepper. Cook for 2-3 minutes, or until heated through.
Stir in cooked quinoa, black beans, and grated cheese.
Fill each bell pepper with the quinoa mixture.
Place the peppers in a baking dish and cover with foil. Bake for 30 minutes.
Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and the peppers are tender.
Serve and enjoy.

This recipe is brain healthy because quinoa is a good source of complex carbohydrates, which provide energy to the brain and help to improve cognitive performance (1). Bell peppers are high in vitamin C, which is important for brain health and can improve overall cognitive function (2). Black beans are a good source of iron, which is important for oxygen delivery to the brain and overall cognitive function (3).

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Grilled Chicken with Spinach and Sweet Potato

Ingredients:

4 boneless, skinless chicken breasts
2 tbsp extra virgin olive oil
1 tsp dried thyme
Salt and pepper to taste
1 large sweet potato, peeled and sliced
2 large handfuls of fresh spinach
2 cloves garlic, minced
1 lemon, juiced

Instructions:

Preheat the grill to medium-high heat.
In a small bowl, mix together 1 tablespoon of olive oil, thyme, salt, and pepper. Brush the mixture over the chicken breasts.
Place chicken on the grill and cook for 4-6 minutes per side, or until cooked through.
Meanwhile, in a large bowl, combine sweet potato, spinach, garlic, lemon juice, and 1 tablespoon of olive oil. Season with salt and pepper.
Place the sweet potato and spinach mixture on a large piece of aluminum foil and wrap tightly to form a packet.
Place the vegetable packet on the grill alongside the chicken and cook for 15-20 minutes, or until tender.
Serve chicken with grilled sweet potato and spinach.

This recipe is brain healthy because chicken is a good source of protein, which is important for brain function and can improve memory and overall cognitive performance (1). Sweet potatoes are high in vitamins B6 and C, which play a role in maintaining brain function and can improve mood and cognitive function (2). Spinach is a good source of folate, which is important for brain health and can improve cognitive function (3). Olive oil is also high in monounsaturated fats, which have been shown to improve brain function and reduce the risk of cognitive decline (4).

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