Posts Tagged ‘heart healthy foods’

Cashew Sauce over Roasted Veggies

Thursday, February 8th, 2018

We ate at an Indian restaurant recently and I ordered veggies in some kind of curried cashew sauce which I enjoyed, so I thought I would experiment at home with roasted veggies, instead of stewed veggies.

Utensils: Cutting board and knife, baking pan, small pot, bowl, platter and spoon for serving
Prep. Time: About 10 minutes
Cooking Time: About 20 minutes
Categories: Vegan (V), Gluten Free (GF), No Sugar Added (NSA)

Note: The beauty of this dish is that you can choose whatever vegetables appeal to you, keeping in mind they need to be cut about the same size in order for them to roast at the same time. (See my P.S. with alternative suggestions.)


2- 2 1/2 cups bite-sized (Organic) veggies, such as:
one carrot, scrubbed and cut into thin circles or toothpicks
one leek, washed with green tops removed (use for soup stock) & cut into circles
2 oe 3 cauliflower flowerets, washed and sliced thinly, lengthwise
4-5 Brussels sprouts, washed, trimmed, and sliced thinly
3-4 small mushrooms, wiped with a wet cloth and sliced from top to bottom
2-3 Tbl. Ghee, butter, or your choice of oil for baking pan

1/2 cup soaked cashews (raw or roasted)
approx. 1 1/4 cups coconut water or water
Curry powder to taste (start with 2 teaspoons.)


Here are the veggies on the oiled baking pan. They tend to shrink when roasted,
so add more of each veggie for additional servings.


1. Preheat oven to 350 degrees F.  Soak cashews in warm water. (Best soaked earlier in the day for ease of making it into a puree.)

2. Scrub and slice veggies as noted above. Toss with 1 – 2 Tbl.oil, ghee, or butter.

3. Brush final Tbl. oil, ghee, or butter on baking pan. Spread prepared veggies and bake for about 20 minutes, turning at least once. They should be tender, but not mushy. (Feel free to sprinkle with salt and pepper.)

4. While veggies are roasting, drain soaked cashews, place in blender with coconut water (or water) and curry powder (start with 2 tsp.) and puree until smooth. If too thick to pour, add more (coconut) water and blend again. Also add more curry powder, if needed.

5. Place the cashew cream in a small pot and warm on the stove for about 5 minutes, stirring to avoid burning.

6. Remove veggies from baking pan and spoon onto a serving platter. Turn off stove and pour cashew sauce over the veggies and serve.

Yield: Serves 2 to 4 depending on if it is a main dish or side dish. For a main dish feel free to add a protein source, such as chickpeas.*

*P.S. On the Home Page for February I listed 10 foods from the Global Health Center site that are heart healthy, so you can use broccoli instead of cauliflower (although they are both good-for-you cruciferous veggies) and add thick asparagus stalks when  in season. Then serve a green salad using spinach, avocado or walnuts, olives, and chickpeas and you have a super heart-healthy dish!

Heart Matters: February 2018

Wednesday, January 31st, 2018

January is almost over, so I have stopped saying Happy New Year to people I meet.
Now I can start saying Happy Valentine’s Day or Happy Healthy Heart Month!

February is also still cold in the Northeast, so I will be posting a couple of winter poems by my virtual poet-in-residence, Mary Lou Meyers. And the snowy photo below is from my friend Hope. It is the creek next to her farmhouse when we had a snowstorm in January. The beauty of winter, especially after a storm, is something we don’t rave about, but I do love the snowy landscape in winter, especially before the snow is trod upon.

Winter also means more soups, stews, root veggies, and darker greens, so I plan to feature some hearty/hardy dishes.  When I Googled the difference between these two words, here’s what came up (direct quote):

These two words overlap somewhat, but usually the word you want is “hearty.” The standard expressions are “a hearty appetite,” “a hearty meal,” a “hearty handshake,” “a hearty welcome,” and “hearty applause.” “Hardy” turns up in “hale and hardy,” but should not be substituted for “hearty” in the other expressions. May 19, 2016 hardy / hearty | Common Errors in English Usage and More …

(I think both words can apply to heart-warming, heart-healthy, and hardy dishes.)

Since I will be away for one week in February, I may repost some of my favorite soups or stews, with special emphasis on foods good for the heart. Speaking of which, in, Dr. Edward Group writes:

Your heart is the most important muscle in your body. If it’s weak, you’re weak. There are a few things you can do to provide your heart with what it needs to be at its best. The first is to get plenty of exercise. Your heart is a muscle, it needs to be worked. Second, avoid toxins that damage your cardiovascular system — don’t smoke, avoid high fat foods, and limit (eliminate?) your refined sugar intake.* Here are ten foods you can add to your diet to increase your intake of vitamins, minerals, nutrients, and antioxidants necessary to maintain a healthy heart. And they’re delicious too.
(Photo also from same website.)

  1. Salmon
  2. Broccoli
  3. Asparagus
  4. Chickpeas
  5. Spinach
  6. Almonds
  7. Olives
  8. Red Wine
  9. Avocado
  10. Walnuts

I plan to feature some of these foods in my recipes. Except for salmon and red wine, they are all perfect for my meatless recipes.
*I will also write about the link between sugar and heart health.

February is also Black History Month or African-American History Month.  If you type ibn Celebrating Black History Month, you will be led to this website:  You can click on several poems by African-Americans such as Langston Hughes, Maya Angelou, Frederick Douglass or type in the poet’s name. Here is an excerpt from one of the poems on this site, written by Elizabeth Alexander, entitled Praise Song for the Day (A Poem for Barack Obama’s Presidential Inauguration). I chose it because it speaks of love, and February seems to be the perfect time to post it. Go to the website to read the entire poem, since I do not have permission to do so.

…..Some live by love thy neighbor as thyself,
others by first do no harm or take no more
than you need. What if the mightiest word is love?

Love beyond marital, filial, national,
love that casts a widening pool of light,
love with no need to pre-empt grievance…..

Apropos to love in all its forms is Valentine’s Day on February 14th. No sooner have retail stores packed away the paraphernalia of Christmas, Hanukkah, Kwanzaa, etc. then do all the trimmings of Valentine’s Day appear. Since I met my husband Alan 15 years ago right before Valentine’s Day, I feel quite sentimental about it, so I will post something about this day, maybe how it can be used as a day for showing love to family, friends, Mother Earth, as well as partners, spouses, and significant others, as Elizabeth Alexander writes so eloquently above.

Here’s wishing you a heart-healthy attitude about your own health
and those you love.