These gorgeous and delicious matcha and black bean chocolate truffles are a guilt-free treat packed with heart-healthy ingredients.
Photos by Jessica VanRoo.
Heart disease is the No.1 killer of U.S. men and women, with one person dying every 33 seconds. But small lifestyle changes can make a big difference in reducing your risk of heart disease.
One of the simplest, most impactful changes is in what you eat. Meals and snacks that emphasizes nutrient-dense, plant-based foods and reduce sugar and processed foods can significantly lower the risk of cardiovascular disease, hypertension and high cholesterol.
In honor of American Heart Month, Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health, created these flavorful recipes full of heart-healthy ingredients that your family will love.
Leek and potato soup
It’s still soup season and this one is loaded with leeks, onions and garlic — all members of the allium family. Each one contains a form of allicin, a powerful anti-inflammatory compound that studies show lowers the risk of heart disease and stroke by helping to reduce blood pressure and lower cholesterol levels.
“You do have to give allicin time to activate,” says VanRoo. “After slicing, chopping or dicing vegetables in this family, let them sit for three to 10 minutes to achieve full potency before cooking.”
Leeks provide other heart-healthy compounds, too. Of special note is kaempferol, an antioxidant and anti-inflammatory flavonoid that improves cardiac function on multiple levels, including protecting blood vessels from oxidative stress, preserving cellular function and balancing calcium levels.
Leeks also contain soluble fiber that helps bind cholesterol to bile acids that remove it from the body. This fiber also supports healthy blood pressure levels.
The Yukon Gold potatoes in this recipe beautifully complement the leeks, adding a creamy texture to the soup. They also serve up a healthy dose of vitamin C, essential for maintaining immune system health and absorbing iron. They are rich in potassium, which also helps regulate blood pressure by balancing the effects of sodium in the body, reducing the risk of hypertension and stroke.
“Leeks are low in calories and full of probiotics to aid in digestion, too,” adds Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program. “Paired with a crusty whole-grain bread, this is the perfect comfort food for a cold, rainy day!”
Matcha and black bean chocolate truffles
Who knew that a chocolate truffle could be both delicious and good for you? These no-bake dessert bites are packed with heart-healthy benefits.
Matcha comes from the same plant as green tea but has a unique nutrient profile because it’s grown in the shade. The lack of direct sunlight boosts the plant’s amino acid content and chlorophyll production. Because the entire leaf is ground into powder, matcha has more antioxidants than green tea, particularly catechins, which can help reduce inflammation and improve blood flow, supporting overall heart health.
Black beans are an excellent source of dietary fiber and plant-based protein. The fiber helps reduce levels of LDL cholesterol, lowering the risk of cardiovascular disease in yet another way. They also are high in magnesium and potassium, minerals that help regulate blood pressure and overall cardiovascular function.
The Medjool dates in this recipe add a natural sweetness while their high fiber content slows the absorption of sugar, preventing spikes in blood glucose. They are also rich in flavonoids that reduce inflammation and protect blood vessels from damage.
Dark chocolate and cocoa powder are the star ingredients in terms of heart health. They contain flavanols that produce nitric oxide to help relax and dilate blood vessels, ultimately improving blood flow. Consumed in moderation, dark chocolate is a rich source of other flavonoids associated with improved circulation and reduced inflammation. It also improves the function of endothelial cells lining blood and lymph vessels as well as the heart, itself.
“Thanks to the black beans and dates, this dish is loaded with protein and fiber — something you rarely see in desserts,” says Rankell. “Your heart will love this delicious, guilt-free treat!”
UCI Health cardiologists continue to expand services and capabilities and are committed to addressing the unique needs of each patient.
Make an appointment by calling 714-456-6699.
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