Five Yummy, Vein-Healthy, Circulation-Boosting Recipes

Taking care of your veins doesn’t have to be boring. Here are five vein-friendly recipes, we think you will fall head over summer sandals for! 

Spicy Southwest Chopped Salad with Salsa Verde

spicy southwest chopped salad with salsa verde

Recipe and photo courtesy of allrecipes.com

Ingredients

  • 
2 ears corn 
  • 
1 pound tomatillos, husked
  • 1/2 bunch fresh cilantro leaves
  • 1/2 jalapeno chile pepper, chopped
  • 1/4 large white onion, chopped
  • 1 clove garlic, chopped
  • salt, to taste
  • 4 teaspoons lime juice
  • 1 avocado – peeled, pitted and diced
  • 1 teaspoon lime juice
  • 1/4 medium head red cabbage, chopped
  • 
1 (14.5 ounce) can black beans, rinsed and drained
  • 1 red bell pepper, chopped
  • 1 pound skinless, boneless chicken breast halves
  • 2 teaspoons Cajun seasoning, or to taste
  • 
1 head green leaf lettuce
  • 1 cup crumbled cotija cheese
  • 1 lime, cut into wedges

Directions

  1. Fill a large pot with water and bring to a rolling boil; add the corn and boil 15 to 20 minutes. Remove the corn and allow to cool until cool enough to handle. Cut the corn off of the cob and place into a large mixing bowl; set aside
  2. Place the tomatillos, cilantro, jalapeno, onion, garlic, salt, and 4 teaspoons of lime juice into a blender. Pulse until the vegetables have been finely chopped; set aside. Toss the avocado with 1 teaspoon of lime juice and mix with the corn, cabbage, black beans, and bell pepper.
  3. Preheat an outdoor grill for medium-high heat and lightly oil the grate. Season the chicken breasts with Cajun seasoning.
  4. Cook the chicken breasts on the preheated grill until no longer pink in the center and the juices run clear, about 6 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Set the breasts aside until cool enough to handle; cut into bite sized pieces.
  5. Divide the lettuce leaves onto 4 plates. Mound the avocado mixture on top of the lettuce, followed by the chicken. Sprinkle with cotija cheese and garnish with lime wedges to serve.

Get Fruity — A Berry Good Smoothie

410x290-mixed_berry_smoothie

Recipe courtesy of Prevention

Ingredients 

  • 1 can water- or juice-packed peaches
  • 8 oz.  raspberry yogurt
  • 8 oz. frozen mixed berries — such as strawberries, blueberries, blackberries
  • 1/2 cup frozen blueberries
  • 1 1/2 cups apple juice

Directions

In a blender, combine the peaches (with juice), yogurt, mixed berries, blueberries, and apple juice. Blend on high speed until pureed. Pour and say, ahhh!

Syrian Muhammara — Red Pepper Dip 

Muhammara-in-a-bowl-with-pita-chips-on-a-hot-summer-day

We are addicted to this Syrian specialty. You will be too — so buy plenty of pita and veggies! You’ll be dipping for hours.

Recipe courtesy of Epicurious

Photo courtesy of Taste of Beirut

Ingredients

7 oz. jar roasted red peppers, drained

2/3 cup fine fresh bread crumbs

1/3 cup walnuts, toasted lightly and chopped fine

2 to 4 garlic cloves, minced and mashed to a paste with 1/2 teaspoon salt

1 tablespoon fresh lemon juice, or to taste

2 teaspoons pomegranate molasses (available at Middle Eastern stores, Central Market)

1 teaspoon ground cumin

1/2 teaspoon dried hot red pepper flakes

3/4 cup extra-virgin olive oil

Directions

In a food processor blend together the peppers, the bread crumbs, the walnuts, the garlic, the lemon juice, the pomegranate molasses, the cumin, the red pepper flakes, and salt to taste until the mixture is smooth and with the motor running add the oil gradually. Transfer the muhammara to a bowl and serve it at room temperature with the toasted pita triangles, pita chips, veggies.

Kale, Carrot, and Ginger Juice

kale, carrot, ginger juice

Recipe and photo courtesy of fitsugar

According to Livestrong, fresh foods like oranges, kale, carrots, and ginger all help with circulation by neutralizing vein damage, strengthening capillaries, and stimulating blood circulation — and all 4 of those take center stage in this superfood-packed, circulation-boosting  juice. We are especially loving the ginger in this drink for its anti-inflammatory kick — especially now that summer’s here to help keep leg swelling down! 

Ingredients

  • 1 Fuji apple, cored and sliced

  • 1 lemon, peele
  • 
1 orange, with peel
  • 2 carrots, whole

  • 6 kale leaves, rinsed

  • 1 inch of ginger root

Directions

  1. Slice up the apple, orange, and lemon.
  2. Remove the peel from the lemon and add all of the ingredients to your electric juicer.
  3. For less bite, remove the peel of the orange before adding it to your juicer (but note that the peels of oranges, lemons, and other citrus fruits boost their bioflavonoid power big time!)

Beet it with an Unexpectedly Delicious Roasted Beet Crostini

eating well roasted beet crostini

Recipe and photo courtesy of Eating Well

The entire beet plant—roots, stems and greens—can be used in this stunning appetizer. The beets are roasted then pureed with goat cheese for a creamy ruby-red spread. The greens and stems are sautéed with olive oil and garlic for the topping.

Ingredients

  • 1 bunch beets with greens attached, (see Tip)
  • 16 1/2-inch-thick slices baguette, preferably whole-grain, cut on the diagonal
  • 2 tablespoons extra-virgin olive oil, divided
  • 6 cloves garlic, minced
  • 1 tablespoon sherry vinegar, or red-wine vinegar
  • 2 tablespoons water
  • 1/4 teaspoon salt
  • 4 ounces creamy goat cheese
  • 1/4 teaspoon freshly ground pepper

Directions

  1. Preheat oven to 400°F.
  2. Trim greens from beets, reserving stems and greens. Place the beets in a baking pan, cover with foil and roast until very tender when pierced with a knife, 45 minutes to 1 1/2 hours, depending on the size of the beets. Uncover and let cool. Reduce oven temperature to 350°.
  3. While the beets cool, arrange baguette slices in a single layer on a large baking sheet. Bake, turning the slices over once halfway through, until toasted but not browned, about 14 minutes.
  4. Thinly slice the beet green stems and finely chop the leaves; keep stems and leaves separate. Heat 1 tablespoon oil in a large skillet over medium heat. Add the stems and cook, stirring occasionally, until tender, about 3 minutes. Add the remaining 1 tablespoon oil and garlic and cook, stirring, until fragrant, about 15 seconds. Add the greens, vinegar and water and cook, stirring occasionally, until the greens are tender and the liquid has evaporated, 4 to 5 minutes. Stir in salt and remove from the heat.
  5. Peel the cooled beets and cut into 1-inch pieces. Place 3/4 cup beet pieces, goat cheese and pepper in a food processor and puree until smooth (reserve the remaining beets for another use).
  6. To assemble crostini, spread about 2 teaspoons beet-cheese spread on each slice of toasted baguette and top with sautéed greens.

Tip: Look for bunches of beets with 2 to 3 medium-to-large beets for this recipe. If you have trouble finding beets with greens still attached, use loose beets plus 3 cups finely chopped chard greens and thinly sliced stems.

For more background on vein healthy foods and drinks, read more from our blog: Eat This, Drink That For Healthier Veins