• 1Cup BulgurChoosing whole grains instead of refined varieties can lower your risk for heart disease. Whole-wheat bulgur is low in sodium; eating a diet of low-sodium foods helps prevent high blood pressure. High levels of total and LDL cholesterol in your blood increase your risk for heart disease, and eating whole grains, such as bulgur, may help lower your cholesterol levels as part of a healthy diet, according to Mayo Clinic.
  • 2Tablespoons Felippo Berio Olive OilOlive oil helps decrease the total cholesterol and “bad” LDL cholesterol levels
  • 1Tablespoon Sesame Seed OilSesame Oil is rich in mono- and polyunsaturated acids (PUFAs) — the good kind of fat that cuts cholesterol.
  • 1-2Inches Grated Fresh GingerThis is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin . Both studies also showed reductions in total cholesterol and blood triglycerides.
  • 3Cloves chopped GarlicGarlic offers a variety of benefits, from cardiovascular protection and also lowering LDL levels, triglycerides and lowering blood pressure.
  • 1 Medium Sliced Yellow OnionOnion are high in vitamins, minerals, and antioxidants. Some benefits may include reducing the risk of heart disease.
  • 2 Sliced ZucchiniSupports healthy circulation and a healthy heart. Zucchini is low in fat and sodium, but high in fiber and potassium. These properties help to maintain healthy blood circulation.
  • 1Head BroccoliBroccoli can significantly lower your bad cholesterol, LDL.
  • 2 Cups Halved Brussel SproutsThey are high in fiber and antioxidants which are both imperative for great heart health.
  • Handful Fresh Sliced Grape TomatoesTomatoes have two key nutrients that have a big impact on heart health: lycopene and potassium. Some research shows that lycopene may lower LDL, or “bad” cholesterol.
  • 1 Sliced Orange/Red Bell PepperThese are a particularly good choice for heart health as they are full of lycopene, which is not found in green peppers. They are also a source of cholesterol-lowering soluble fiber and powerful antioxidant vitamins A and C, which are good for heart health
  • 1Package Extra Firm Tofu/CubedOnly a few studies specifically look at tofu’s effects on heart health. However, research has shown that a high intake of legumes, including soy, is linked to lower rates of heart disease. Tofu contains saponins, compounds thought to have protective effects on heart health.
  • 1-2Tablespoons Basin Blend or Mrs. Dash Seasoning, either Fiesta Lime or a Spicy Pepper Blend
  • 3-4Dashes Sea Salt
  1. Add 1 cup bulgur to 2 cups cold water. Bring to a boil; cover and simmer for 12 – 15 minutes or until tender. Drain off excess liquid. Makes 2 to 2-1/2 cups. Set aside.
Tofu & Veggies
  1. First, add Sesame Oil to a grill pan or skillet and saute the tofu over a medium heat for 10 minutes, tossing and flipping gently, then set aside.
  2. Next, add olive oil, grated ginger, and ALL veggies to a skillet and sauté over a medium head for 10-12 minutes until browned.
  3. Make your bowl, bottom with bulgar, then add veggies, tofu, and top with cashews and Enjoy this Super Heart Healthy Vegetarian Bowl!!!

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