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Heart Healthy Fall Salad

This healthy salad boosts nitric oxide production, and has a whole host of other health promoting properties.

We recently had Dr. Nathan Bryan, who is an expert on nitric oxide and one of the foremost researchers on the topic, on the SuperAge podcast. According to Dr. Bryan, “Nitric oxide, or NO, is considered one of the most important molecules produced in humans. This simple molecule controls oxygen and nutrient delivery to every cell in the body, it regulates cellular communication and even has anti-microbial properties that protect our body from invading pathogens… Loss of nitric oxide production is recognized as the earliest event in the onset and progression of most if not all chronic diseases, including the number 1 killer of men and women worldwide, cardiovascular disease.” Needless to say, after learning how critical nitric oxide is for our health, we are interested in how we can help our bodies produce more of it. This salad will do just that. Many of the ingredients contain nitrates, which our bodies turn into nitric oxide. 

In addition to boosting nitric oxide production, this salad has a whole host of other benefits from the antioxidants in the pomegranate seeds, the antimicrobial properties of the raw garlic, the fiber from the arugula, and the protein from the hemp hearts. 

Ingredients

  • 2 cups of arugula, washed and dried
  • 1 medium beet, peeled, quartered, and boiled
  • ¼ cup pomegranate seeds
  • 1 tablespoon hemp hearts
  • 1 garlic clove, minced
  • 1 lemon, juiced
  • ½ orange, juiced
  • ¼ cup EVOO
  • Salt and pepper to taste
  • Optional: goats cheese or parmesan

Method

  • Peel, quarter, and boil the beet until tender. Let cool until room temperature.
  • In a small bowl, whisk together lemon juice, orange juice, EVOO, minced garlic, salt, and pepper. You can also blend to emulsify the dressing and get rid of any garlic pieces.
  • In a large bowl, combine arugula, cooked beet, pomegranate seeds, and hemp hearts. 
  • Pour dressing on top and toss until well combined. 
  • Add cheese of choice (optional) and enjoy!

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Taylor Marks
Taylor Marks is a certified holistic health coach and professionally trained chef from The Institute of Culinary Education. Her passions include the latest research in health science, culinary arts, holistic wellness, and guiding others towards feeling their best.

 

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