Looking to improve your heart health? Start in the kitchen.
While regular exercise can help cut the risk of heart disease, a good diet with essential nutrients to lower blood pressure and cholesterol levels can be an important tool.
Becki O’Brien, general manager and founder of the Big & Juicy Juice Bar, recently shared recipes with Baylor College of Medicine CHEF elective students. O’Brien, an advocate for locally sourced, plant-based diets is also a yoga teacher and vegetarian chef in the Houston community. Her recipe for quinoa stuffed sweet peppers includes ingredients that help promote cardiovascular health.
- 1 cup quinoa
- 1 cup wax beans (medium dice)
- ¼ cup yellow onion (medium dice)
- 2 tbsps. ginger (minced)
- 2 cloves garlic (minced)
- 1 bay leaf
- 1 1/2 cups vegetable stock or purified water
- 1 tsp. salt
- Pepper to taste
- 4 sweet peppers
- Saute wax beans with olive oil, salt, and pepper until slightly tender. Set aside.
- Preheat a medium sized pot on medium high heat.
- Add enough olive oil to coat bottom of pan and add onion, garlic and ginger. Sautee until translucent and add salt. Add quinoa and bay leaf.
- Add water or stock and allow to come to a boil. Turn down to low heat and cover with lid for 8-10 minutes. When all liquid is absorbed and quinoa is fork tender, remove from heat.
- While the quinoa is cooking, cut the top off your pepper and scoop out the seeds. Char on all sides in a pan on medium high, then stuff with quinoa and beans and serve. (These could also be wrapped in foil and baked once stuffed).
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