Watch as Munson Healthcare Charlevoix Wellness Instructor Rachel Sytsma-Reed, PhD, explains step #1 of this heart-healthy, three-part challenge that encourages you to slowly incorporate little choices that can really add up. See her remaining two challenges following the video as well as a delicious recipe that swaps pasta for something just as delicious – with great nutrients for your heart!
Remember: If it’s pre-packaged in a box or bag, it’s probably not a whole food.
Recipe: Rachel’s Raita
In Indian Cuisine, raita (pronounced Rye-tah) serves as a cool, refreshing counterpoint to the spice and heat of many Indian foods. This traditional side dish also makes a wonderful main meal on a bed of farro – an ancient grain derived from wheat.
- 1 cup plain Greek or non-dairy yogurt (Rachel opts for full fat if possible)
- 1/2 large English cucumber, seeded and grated
- 1 teaspoon fresh lemon juice
- 1 teaspoon apple cider vinegar
- Garlic salt to taste
- A dash (or two) of ground coriander
- A dash (or two) of cumin
- A dash (or two) of cayenne pepper
- 1-2 teaspoons of minced fresh mint leaves
Mix in bowl and let sit for at least 15 minutes while the flavors combine. Scoop on top a bowl of cooked farro and your choice of vegetables.
Three-Tiered Challenge: Part 2
Now that you’re in the habit of incorporating whole foods into at least half your diet, consider transitioning to part 2 of Rachel’s heart-healthy challenge: fill 50% or more of your plate, bowl, or lunch bag with plant-based foods, such as fruits, vegetables, legumes, whole grains, and nuts and seeds.
Three-Tiered Challenge: Part 3
Once you’re feeling confident with a whole-foods rich diet that is at least 50 percent plant based, consider taking the next little step: transition half or more of your diet to raw (uncooked) plant-based foods. This ensures you’re getting plenty of heart-healthy fiber while not losing valuable nutrients that could be destroyed in the cooking process.
Learn More Heart Healthy Nutritional Tips
For more of Rachel’s heart-healthy nutritional tips, click one of the choices below:
Related Content: Heart Care at Munson Healthcare