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The Polymeal: Recipe for Your Heart

Seven power foods that can reduce your risk of heart disease

by Meri Raffetto RD, LDN  |  4285 views  |  0 comments  |        Rate this now! 

Spinach Salad with Oranges and Almonds

Serves 4


6 tablespoons olive oil

1/4 cup fresh orange juice

3 scallions, minced

3 tablespoons unseasoned rice vinegar

1 tablespoon honey

1 tablespoon chopped fresh tarragon

1 teaspoon grated orange peel

Salt and pepper, to taste 

For the salad:

3 oranges

1 6-ounce packages baby spinach

1/2 cup sliced almonds, toasted
Whisk the dressing ingredients together in a small bowl. Season with salt and pepper, if needed. Cut the orange peel and white pith from the oranges. Working over medium bowl, cut between the membranes to release segments. (Dressing and oranges can be prepared one day ahead. Cover separately and chill. Rewhisk dressing before using.)

Combine spinach, half of the almonds, and all of the orange segments in large bowl with enough dressing to coat. Sprinkle with almonds before serving.
Chocolate Covered Strawberries

You've already cooked a big meal so here is the simple and quick way to make these strawberries: Melt dark chocolate nuggets or pieces in the microwave or on the stove (using a double boiler); dip strawberries in melted chocolate; place on wax and chill until chocolate is hardened or cool enough to eat.

Still too much work? Just serve a plate full of strawberries with pieces of dark chocolate on the side instead!

About the Author

Meri Raffetto is a Registered Dietitian, and a columnist for Work It, Mom! and the founder of Real Living Nutrition Services, an online weight loss program that empowers people to make small changes s

Read more by Meri Raffetto RD, LDN

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