Eating heart-healthy doesn’t mean you have to eat boring, plain food! Meet Sophie, a 32-year-old foodie who posts weekly dishes that are excellent for your heart and taste.
Inspired by her father’s path with heart disease, Sophie has committed her time to create meals combining taste with wellness. Her weekly menu looks like this:
Monday: Mediterranean Quinoa Salad
Starting her week with a cool quinoa salad bursting with cherry tomatoes, cucumbers, red onions, and olives, Sophie She explains, sloshing a homemade lemon vinaigrette over the vibrant mix, “I love this dish because it’s high in fiber and full of omega-3s from the olive oil.”
Tuesday: Baked Salmon with Steamed Veggies
For heart health, Sophie says, “salmon is a star.” Before baking the salmon to perfection, she marinated it with a basic concoction of garlic, dill, and lemon juice. Combined with steamed carrots and broccoli, this dish is both delicious and rather nutritious.
Wednesday: Lentil soup.
Comfort food is called for midweek, and Sophie’s lentil soup doesn’t let down. Full of lentils, carrots, celery, and a little turmeric, this soup is a powerhouse of anti-inflammatory qualities and protein.
Thursday: Avocado Toast with a Twist
Sophie’s avocado toast is a classic for breakfast or a hurried dinner. On top she sprinkles chia seeds, some arugula, and a poached egg. She says, “This is a balanced meal including protein, fibre and good fats.”
Friday: Whole Wheat Veggie Pizza
Sophie holds that one should indulge sensibly. Her pizza calls for homemade tomato sauce, a whole wheat crust, and a rainbow of vegetables. “For a nutrient-dense topping, I love adding bell peppers, mushrooms, and spinach,” she explains.
Saturday: Grilled Chicken Salad
Weekend favorite Marinated in olive oil, garlic, and rosemary, Sophie’s grilled chicken salad is For a sweet crunch she combines it with mixed greens, walnuts, and cranberries.
