Your Guide to Living a Heart Healthy Life
By Sabrina Tibbetts • February 18, 2019
Keep the healthy motivation train going and be consistent with your healthy eating goals and lifestyle changes! Eating healthy should be a lifestyle, never a diet. Always be conscious, but never restrict yourself (too much!) from what you love and what you love to eat - like PASTA. This is why here at Colavita, we favor dishes that align with the Mediterranean Diet, the number 1 diet plan of this year! We believe in a lifestyle that celebrates fresh food and flavor, so do yourself a favor and start celebrating fresh food and a healthier lifestyle.
We’re all about healthy dishes that are full of flavor and packed with nutritious goodies like fiber and antioxidants. We have scoured the internet and conducted our own recipe testing in the kitchen. It’s safe to say we have crafted some of the best recipes for you so that you can motivate and continue on your journey to a healthier lifestyle.
If there’s anything certain this year, it’s that food "bowls" will continue to be a popular trend and healthy, so we thought it fitting to feature a delicious Bean Burger Bowl recipe.
Studies have shown that legume consumption lowers the risk of heart disease. Beans are also a great source of fiber which is important in controlling blood cholesterol levels. To make the bean burger, simply combine white beans, bread crumbs, an egg, and a few other final touches into a food processor and violá! A quick and easy, not to mention inexpensive, bean burger!
Lay the burger on a bed of leafy greens and add any arrangement of shredded beets, sliced carrots, goat cheese, avocados, and you’re done!
NOTE: After you shape the patties, set on a parchment-covered baking sheet and cover with plastic wrap and refrigerate for 1 to 2 hours. When cooking the burger, heat the Colavita Extra Virgin Olive Oil in a large skillet over medium heat, the patties only need 4 minutes on each side to brown.
Up next is a fresh and vibrant Beet and Citrus Salad. This one’s definitely an eye-catcher and packs in a lot of nutritional value. Beets are high in antioxidants and anti-inflammatory agents, and they’re also a great source of folate and betaine which may reduce the risk of heart disease.
This recipe is everyone’s favorite kind—easy to prep and easy to make! Roast your beets for about 30-45 minutes and let them cool. Then slice and arrange them with oranges on top of a crème fraiche and yogurt mixture. That’s it! Don’t forget to drizzle your salad with some Colavita Extra Virgin Olive Oil!
NOTE: You'll kow the beets are done when they are easily pierced with a knife.
In the mood for pasta but need some healthy inspiration? This Cavatappi with Kale Pesto recipe is to die for, and healthy. The pesto is made by combining kale and walnuts. Kale has not fallen off the dietary superfood wagon just yet. Dark, leafy greens are a fantastic source of vitamins, minerals and anitoxidants. They also have vitamin K, which helps protect your arteries. While walnuts are a powerhouse of micronutrients like fiber, magnesium, copper and manganese.
This pesto turns out creamy and nutty with a bit of lemon and Parmegiano-Reggiano Cheese for bite!
We use our Colavita Cavatappi pasta cut for this dish. Curly cavatappi are the perfect texture and shape to hold the textured pesto sauce and deliver the most flavor per bite.
NOTE: When draining the pasta, reserve some pasta water just in case. After the recipe is complete, if the pasta seems dry, add a little bit of the reserved pasta water.
This last recipe is out of this world and will make you question why you’ve never made salmon with pesto before. This Pesto Crusted Salmon is easy to make, and you’ll be surprised at how something so good can actually be good for you. Salmon is rich in Omega-3 fatty acids, B vitamins, potassium, antioxidants, and may reduce your risk of heart disease.
All you need to make this healthy and delicious meal is salmon, Colavita Pesto, lemons, Colavita Lemon Extra Virgin Olive Oil and some salt and pepper. YES it's that simple! Drizzle the salmon filet with Colavita Olive Oil, evenly spoon the pesto sauce over the fish and place lemon slices over the top then bake for 20 minutes at 425°F and you’re done! Easy, delicious, and not to mention HEALTHY—this recipe is a win win in our book!
NOTE: You’ll know when the salmon is ready when it flakes with a fork.
We at Colavita hope these recipes will inspire you to do some hearth healthy cooking and inspire you to live a healthier lifestyle.
Stay tuned to see what recipes we have next!
On the Bean Burger Bowl: After you shape the patties, set on cooking the burger, heat the Colavita Olive Oil in a large skillet over medium heat, the patties, only need 4 minutes on each side to brown. A parchment-covered baking sheet and cover with plastic wrap and refrigerate for 1 to 2 hours. When cooking the burger, heat the Colavita Olive Oil in a large skillet over medium heat, the patties only need 4 minutes on each side to brown.
On the Beet and Citrus Salad: Roast beets in an oven for about 30-45 minutes or until they are easily pierced with a knife.
On the Cavatappi with Kale Pesto: When draining the pasta, reserve some pasta water just in case. After the recipe is complete, if the pasta seems dry, add a little bit of the reserved pasta water.
On the Pesto Crusted Salmon: You'll know when the salmon is ready when it flakes with a fork.