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Heart-Healthy Recipes: Oven-Roasted Salmon & Asparagus with a Mixed Green Salad

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.


Ingredients

  • 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
  • Salt

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.

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