In today’s heart-healthy recipe, we will be making oven-roasted salmon and asparagus with a mixed green salad. The ingredients in this meal help to prevent heart disease, clear arteries, and are full of useful vitamins and antioxidants.
- spring mix salad (or any leafy greens)
- balsamic vinaigrette
- 1 salmon fillet for each person you will be feeding
- 2 tbsp of olive oil
- cherry tomatoes
- 1-2 avocados
- 1 lemon
- 1-2 bushels of asparagus
- black pepper
- Italian seasoning
Salmon and Asparagus:
- Start by cutting one lemon, and setting it aside.
- Get a non-stick baking sheet or a baking sheet with parchment paper or foil.
- Place down your asparagus on the sides of the pan, and your salmon in the center.
- Once on the sheet, add your olive oil, Italian seasoning, black pepper, and a small amount of salt.
- Take the lemon you cut earlier, and squeeze the juice onto the asparagus and salmon.
- It is important to make sure that you wash your hands and use new utensils before moving from your fish to your salad mix.
- Bake salmon and asparagus for 12-14 minutes at 450°, or until golden and crispy on top.
Mixed Green Salad
- Place your spring mix into a large bowl.
- Cut your avocado into the size and shape you prefer.
- Use whole cherry tomatoes, or cut them in half.
- Next add the avocado slices, cherry tomatoes, and a small amount of balsamic vinaigrette to your salad.
- Mix salad and serve.
Why is it Heart Healthy:
- Leafy green vegetables are a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.
- Tomatoes are loaded with lycopene, a powerful antioxidant that prevents oxidative damage and inflammation, both of which can contribute to heart disease.
- Finally, Olive Oil, fatty fish, and avocados are packed with fatty acids, which can relieve inflammation, decrease the risk of chronic disease, and produce many heart-health benefits.
Vascular Cures encourages that you contact your primary physician before making any large diet changes.