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Growing up in a family with a strong history of cardiovascular disease, the importance of heart health has always been top-of-mind. My siblings and I were raised on a dairy farm in Zimbabwe with mud between our toes and a big glass of creamy milk at every meal. Meals were full of fruit and vegetables but every meal also included lots of dairy and meat.
Our lives were changed forever very suddenly when we lost our kind, handsome father to an aptly named “widow maker” heart attack at just 47 years old. Our mother was left with four children, ages 9 to 15, to raise.
When I became an adult, I did my research on lifestyle changes I could make, determined to avoid the same cardiovascular fate. I removed dairy and all animal products from my diet as an experiment and I was empowered to experience the profound benefits of a whole food plant-based diet. The approach helped lower my cholesterol levels and fueled the creation of my career as a cooking instructor, my Speedy Vegan company and my YouTube channel.
In preparing meals, I am vigilant about keeping them heart-healthy by incorporating plenty of fruits and vegetables, avoiding processed food, and including nuts, beans and whole grains daily. From a medical perspective on eating a plant-based diet, I am "heartened" to present the views of Dr. Jami Dulaney, a plant-based cardiologist and endurance athlete living in Southwest Florida.
“I have implemented teaching a plant-based diet in my medical practice for over 10 years and have seen dramatic results with regards to reversing cardiovascular disease and other lifestyle diseases, Dulaney said. “Practicing a plant-based diet has allowed me to remain a competitive endurance athlete, most recently completing a 100-mile ultramarathon.”
Here are three of my favorite heart-healthy recipes, packed with fiber and flavor — just what the doctor ordered.
Overnight Oats
These jars are perfect to grab and go in the morning or to have on hand as a snack any time of the day. They keep for at least five days so make a big batch to save time. Use whatever combination of fruit or spices you prefer; this is my basic recipe.
For each jar fill in this order:
½ cup frozen blueberries
½ old fashioned oatmeal
1 tablespoon chia seeds
1 tablespoon hemp seeds
1 teaspoon ground flax seeds
¼ teaspoon ground cinnamon
½ ripe banana, sliced
1 tablespoon date or maple syrup (optional)
Frozen strawberries and mango to fill the jar
¾ cup organic soy or nut milk
Gather a few 16-ounce wide-mouth mason jars and add the ingredients in the order listed. Put on the lids and pop them in the refrigerator for at least an hour or overnight. Eat them cold like a pudding or heat them in the microwave (lids off) for 2-3 minutes if you prefer a warm nourishing meal.
Buddha Bowls
Beautiful nourishing bowls are a perfect way to pack your day with fiber and flavor.
Serves 4
1 large and sweet potato, cubed
½ teaspoon salt-free seasoning
4 cups baby spinach or shredded kale
2 cups cooked brown rice or quinoa
2 cans cooked chickpeas or 2 cups cooked lentils
1 cup shredded carrots
2 cups shredded purple cabbage
1 avocado sliced
2 teaspoon sesame seeds
2 tablespoons sliced almonds
Tahini dressing*
Microgreens or sprouts to serve
*Tahini Dressing
4 tablespoons tahini
2 tablespoons fresh lemon juice
½ cup water
1 clove garlic
1 small date, pitted
1 teaspoon cumin
1 teaspoon salt-free seasoning
Preheat the oven to 400°F and line a baking sheet with parchment paper. Toss the sweet potato cubes in salt-free seasoning and roast for 20 minutes. Make the Tahini Dressing by combining all the ingredients in a small blender and blending until smooth and creamy. Add a little more water to thin it out if needed. Assemble individual bowls with sweet potatoes, spinach or kale, chickpeas or lentils, carrots, cabbage and avocado. Top with sesame seeds, microgreens or sprouts, sliced almonds and a generous drizzle of the Tahini Dressing and serve.
Tofu Tacos with Black Beans and Corn
Everyone loves tacos. This recipe keeps well in the refrigerator for 5 days and can be frozen for a few months. I make a big batch of this and use leftovers throughout the week served over rice, or salad, in burritos or as a nacho topping.
Serves 4
1 (14-ounce) block of extra firm tofu, drained and patted dry
1 (15-ounce) can black beans, drained
2 cups frozen corn
1 cup onion, diced
2 tablespoons tomato paste
1 tablespoon salt-free seasoning
1 teaspoon chili powder
1 teaspoon chipotle powder
1 teaspoon cumin
1 teaspoon oregano
1 teaspoon garlic powder
1 teaspoon onion powder
For serving:
Corn tortillas
Avocado, sliced or cubed
Cilantro, chopped
Lime wedges
Salsa or Pico de Gallo
Cabbage, thinly shredded
Crumble the tofu into a large mixing bowl and add in all the seasonings, toss to combine. Add the onion to a large pan and sauté for 4-5 minutes. Add the tomato paste and tofu crumbles to the pan and sauté for 5-6 minutes or until the liquid has cooked off and the mixture is dry. Add the black beans and corn and cook for 3-4 minutes. Serve the mixture in warm corn tortillas topped with avocado, cilantro, salsa, cabbage and a squeeze of lime or your favorite hot sauce.
How healthy is your diet? What healthy food do you try to eat regularly? Let us know in the comments below.
