By Thandi Hallinan (RD)SA
February is a month of love and connection, making it the perfect time to show your heart some care. With the theme “Flavours of Love,” we’re celebrating Healthy Lifestyle Awareness Month by focusing on ingredients that are as good for your heart as they are vibrant and delicious.
Heart health: The ultimate act of self-love
A healthy heart is essential for overall well-being, and taking steps to care for it is one of the best gifts you can give yourself. Here are some tips to keep your heart strong:
- Eat a Balanced Diet: Focus on colourful fruits and vegetables, lean proteins, and whole grains.
- Stay Active: Engage in activities you love, like walking, dancing, or cycling, for at least 30 minutes most days.
- Hydrate: Drinking water supports circulation and helps your heart function efficiently.
- Manage Stress: Practice mindfulness, yoga, or deep breathing to keep your stress levels in check.
This red-themed February, we focus on watermelon and red peppers and how to incorporate them into your meals—they’re not just visually striking but packed with nutrients supporting heart health.
Watermelon: A sweet gift for your heart
- Rich in Lycopene: This antioxidant helps reduce cholesterol and blood pressure.
- Hydration Boost: Its high water content keeps your body hydrated and supports circulation.
- Vitamin-Packed: With vitamins A and C, watermelon helps protect your cells and boost immunity.
Watermelon mint cooler recipe
Ingredients:
- 2 cups watermelon, cubed
- 1/2 cup water
- Juice of 1 lime
- A handful of fresh mint leaves
- Ice cubes
Instructions:
- Blend watermelon, water, lime juice, and mint leaves until smooth.
- Strain if needed and serve over ice.
Ingredients:
- 2 cups watermelon, sliced into rounds
- 1/2 cup mozzarella cheese, sliced
- Fresh basil leaves
- 2 tbsp olive oil
- 1 tbsp balsamic reduction
Instructions:
- Arrange watermelon slices with mozzarella and basil on a platter.
- Drizzle with olive oil and balsamic reduction.
Red peppers: A bold and heart-healthy addition
- Vitamin C supercharge: Supports healthy blood vessels and reduces inflammation.
- High in beta-barotene: Promotes good vision and glowing skin while benefiting heart health.
- Low calorie, high fiber: Helps maintain a healthy weight and keeps cholesterol in check.
Roasted red pepper soup recipe
Ingredients:
- 3 red peppers, roasted and peeled
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups vegetable stock
- 1/2 cup coconut milk
- Olive oil, salt, and pepper
Instructions:
- Sauté onion and garlic in olive oil until soft.
- Add roasted peppers and stock; simmer for 10 minutes.
- Blend until smooth and stir in coconut milk.
- Season to taste and serve warm.
Grilled red pepper and humus wrap recipe
Ingredients:
- 1 red pepper, sliced
- 1 whole-grain wrap
- 2 tbsp hummus
- A handful of spinach
Instructions:
- Grill red pepper slices until lightly charred.
- Spread hummus on the wrap and layer with spinach and peppers.
- Roll up the wrap and enjoy a quick, nutrient-rich lunch.
A healthy lifestyle is the best way to show love for yourself and others. Let’s celebrate the “Flavours of Love” by embracing nutritious choices, heart-friendly habits, and the joy of delicious meals. Here’s to a February filled with flavour, health, and happiness!
Remember that our Registered Dietitian is available to answer any nutrition-related questions or queries at
Thandi.Hallinan@empactgroup.co.za
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