Red Food Recipes
Love is still in the air and here are three red food recipes to inspire you to try something new and support your heart health! If you try any of these recipes, don’t forget to tag us @stjudewellnesscenter
A Bed of Red (Serves 4 – 5)
- 2 bunches of red lettuce leaf, torn
- 1 head of radicchio, sliced
- 1/2 small red onion, sliced
- 2 each red bell pepper roasted, peeled, and chopped
- 2 each red beet roasted, peeled, and chopped
- ¼ cup walnuts roasted, unsalted, and chopped
- ¼ cup feta cheese crumbles
- ¼ cup olive oil
- 1 whole lemon zest
- 1 ½ Tbsp. lemon juice
- 1 Tbsp. honey
- 1 sprig of thyme roughly chopped
- Salt and pepper to taste
- In a large bowl add red lettuce, radicchio, red onion, bell peppers, and beets and mix together.
- For dressing, in a small bowl, add all dressing ingredients and whisk together. Season as desired.
- Toss the dressing and salad mix together, then top with chopped walnuts and feta cheese.
- Option 1: plate the salad individually first before adding your feta cheese and walnuts.
- Option 2: toss the nuts and feta cheese in the salad mix before serving.
- Red fruits and vegetables contain phytonutrients that can help reduce risk of heat disease, diabetes, cancer, and improve brain function.
- Red lettuce is a great source of antioxidants, beta carotene, and vitamin C, A, and K.
- Radicchio may help improve blood circulation and prevent blood clots. It is rich in vitamin K, zinc, and copper.
Easy Greek Red Lentil Soup (Serves 6)
Adapted from www.themediterraneandish.com
- Extra virgin olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 2 carrots, chopped
- 3 tsp dry oregano
- 1 ½ tsp cumin
- 1 tsp rosemary
- ½ tsp red pepper flakes
- 2 dry bay leaves
- 1 cup canned, crushed tomatoes
- 7 cups low-sodium vegetable broth
- 2 cups red lentils, rinsed and drained
- Kosher salt
- Zest of 1 lemon
- Juice of 2 lemons
- Fresh parsley for garnish
- Crumbled feta cheese to serve (optional)
- Heat 3 tbsp extra virgin olive oil until shimmering but not smoking. Add onions, carrots, and garlic. Cook for 3 to 4 minutes, stirring regularly. Add spices and bay leaves. Cook for a few seconds till fragrant, keep stirring so spices don’t burn.
- Add crushed tomatoes, broth, and lentils. Season with kosher salt. Bring to a boil, then lower heat to simmer for 15 to 20 minutes, until lentils are fully cooked.
- Remove from heat. If you have the time, let soup cool a bit before using an immersion blender to puree. Pulse a few times till you reach the creamy consistency you are looking for.
- Return soup to heat and stir to warm through. Add lemon zest, lemon juice, and fresh parsley.
- Transfer soup to serving bowls and top with extra virgin olive oil. If you like, top each bowl with a generous sprinkle of feta cheese. Serve with your favorite crusty bread!
- Yellow lentils that have been split in half are called red lentils. The insides are red and possess a nutty and sweet flavor.
- Red lentils contain polyphenols that provide antioxidants, anti-inflammatory, and brain protection effects.
- They also are a great source of fiber and is a heart healthy ingredient.
“Red”dy For The Morning! (Serves 2 – 3)
- ½ cups plain Greek yogurt
- ¾ cup unsweetened oat milk
- 3 Tbsp. chia seeds
- 1 Tbsp. date syrup
- ½ tsp. vanilla extract
Mix in and toppings:
- 1 cup of assorted fresh berries
- ¼ cup of oat milk
- 1 Tbsp. date syrup
- 1/2 cup of pomegranate seeds
- 3 oz. roasted, unsalted, and sliced or chopped almonds
- In a small bowl, combine yogurt, oat milk, date syrup, and vanilla extract and whisk together
- Add your chia seeds and whisk, wait for about 20 minutes and whisk again, and then cover and let sit in the fridge overnight.
- In a blender, add berries, date syrup, and oat milk and blend until smooth. Add more liquid if needed.
- Scoop the chia mix in a cup or bowl and swirl in the berry blend.
- Top with pomegranate seeds and almonds then serve.
- Pomegranates are high in fiber, vitamin C, potassium, and folate. They may also help improve memory and exercise performance.