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EAT: Brussels For Your Heart Muscles


There is no doubt that El Nino is making life hard for California residents—the weather is unpredictable and rainy, getting around is difficult, and we have to search for that umbrella we impulsively bought at the gas station.

But there is a part of rainy weather that we love: we have permission to relax, enjoy a hot cup of tea, and listen to the rain, all while nourishing the body and helping the heart.

A heart healthy diet sometimes includes foods that are lower in cholesterol and sodium (Academy of Nutrition and Dietetics). Eating a clean and plant-based diet with a lot of omega-3 fatty acids and fiber is the perfect way to keep your heart pumping.

Try this recipe from Operation Livewell, which includes plenty of nutrients to keep your heart healthy!

Garlic Roasted Salmon & Brussels Sprouts

6 Servings

Ingredients:

  • 14 large garlic cloves, divided
  • 1⁄4 cup extra-virgin olive oil
  • 2 tablespoons finely chopped fresh oregano, divided
  • 1 teaspoon salt, divided
  • 3⁄4 teaspoon. freshly ground pepper, divided
  • 6 cups Brussels sprouts, trimmed and sliced
  • 3⁄4 cup vegetable stock or chicken broth
  • 2 pounds wild-caught salmon fillet, skinned, cut into 6 portions
  • lemon wedges

Directions:

  • 1. Preheat oven to 450°F.
  • 2. Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and three tablespoons. of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.
  • 3. Add broth to the remaining oil mixture. Remove the pan from oven; stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano, 1⁄2 teaspoon salt and 1⁄2 teaspoon pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

Nutritional information per serving:

Calories: 334: Fat: 15g; Saturated fat: 3g; Monounsaturated fat: 9g; Cholesterol: 71mg; Carbohydrate: 10g; Protein: 33g; Fiber: 3g; Sodium: 485mg; Potassium: 921mg

For more information about heart healthy foods source: Ask Amanda Jauss, NHCP Dietician​