These Recipes Can Reverse Heart Disease
Introducing The Heart Healthy Plant-Based Cookbook by Jenneffer Pulapaka and Hari Pulapaka—your essential guide to nourishing your heart with flavorful, wholesome meals. Packed with over 100 carefully curated recipes, this cookbook is designed to make heart-healthy eating not only simple but delicious. Whether you’re looking for a quick meal, a nutritious dinner, or a heart-healthy dessert, each recipe is crafted to help lower blood pressure, reverse heart disease, and support cardiac recovery.
From vibrant plant-based ingredients to nutrient-packed dishes, this cookbook is your key to living a healthier, more flavorful life. Dive in and enjoy the delicious journey toward better heart health!
Recipe #1:
Brown Rice Stuffed Pepper Recipe
Serves: 4
Ingredients
4 large yellow or red bell peppers, cored
2 cups brown rice, cooked
1 shallot or small red onion, minced
1 cup kale, chopped finely
1 jalapeno, chopped finely (optional, use as much as you desire)
2 sticks celery, chopped finely
1 tablespoon freshly chopped parsley leaves
¼ cup Macadamia nuts or almonds, chopped coarsely
¼ cup apple cider vinegar
1 lemon, zest and juice
Black pepper, as desired
Directions
1. Cut across the pepper at the stem end and carefully scoop out the seeds and excess pulp. This constitutes the cap of the finished dish. Retain the stem of the cap for a nicer presentation.
2. In a bowl, mix the brown rice, shallot, celery, kale, jalapeno, parsley, nuts, vinegar, lemon juice and zest, and black pepper. Essentially, this is a brown rice salad. Taste it and adjust acidity and other flavors.
3. Fill each hollowed out pepper with the brown rice salad.
4. Place the stuffed peppers on a baking sheet, replace the cap, and roast in the oven at 350°F for 45 minutes. Allow the roasted peppers to cool a bit.
5. Serve as is or with a side salad.
Heart Health Note: Capsicum annuum encompasses a wide variety of shapes and sizes of peppers, including sweet bell peppers, a few chili peppers, New Mexico chili and cayenne peppers. All have antioxidant and anti-inflammatory activities beneficial in the prevention of cardiovascular disease.
Recipe #2:
Ultimate Plant-Based Chili
Serves: 4
Ingredients
1 cup firm tofu, crumbled
1 medium onion, chopped
1 stick celery, chopped
1 medium carrot, chopped
1 jalapeno, chopped
4 cloves garlic, minced
½ cup cremini mushrooms, chopped
2 cups dry red wine
1 small can red beans (no-sodium), drained and rinsed
1 small can white beans (no-sodium), drained and rinsed
1 small can crushed tomatoes (no-sodium)
1 tablespoon Adobo Seasoning (store-bought or see bonus recipe below)
1 teaspoon garlic powder
1 tablespoon onion powder
1 teaspoon mustard powder
1 teaspoon cayenne pepper, more or less
2 cups apple cider vinegar
½ cup scallions, chopped
Water, as needed
Directions
1. In a heavy-bottomed pot, brown the tofu. Remove and set aside.
2. Add the onions, celery, carrots, jalapeno and sweat for about 10 minutes.
3. Add the minced garlic and cook for about a minute.
4. Add the beans, tomatoes, Adobo spice blend, garlic powder, onion powder, mustard powder, cayenne pepper and cook for about a minute.
5. Add the mushrooms and the browned tofu back in and stir well.
6. Add the wine and vinegar and cook for 5 minutes.
7. Next, add all the remaining ingredients except the scallions. Stir well.
8. Adjust the acidity as preferred. Bring to a simmer, cover, and cook on medium for 30 minutes.
9. For the last 10 minutes, remove the lid and simmer uncovered.
10. Blend a cup of the chili in a food processor and add it back to the pot. Mix well.
11. Finish by topping with chopped scallions.
Heart Health Note: Apple cider vinegar (ACV) contains a variety of flavonoids, such as gallic acid and catechin. ACV consumption significantly decreases serum TC concentrations. In addition, there is evidence to suggest a trend towards its significantly reducing serum TG levels.
Bonus Recipe:
Adobo Seasoning
Ingredients
1 tablespoon paprika
2 teaspoons black peppercorn
2 teaspoons onion powder
1 teaspoon dried oregano
2 teaspoons cumin seed
1 teaspoon garlic powder
1 teaspoon chili powder
1 tablespoon pumpkin seed
Directions
1. Dry toast all the ingredients for 10 minutes in a heavy-bottomed pan, like a cast iron skillet.
2. Let the mixture cool before grinding to desired fineness.
3. Store in an airtight container for up to 6 months.
About the Authors
Jenneffer Pulapaka, DPM, is a Board-Certified podiatric surgeon and a certified sommelier. Hari Pulapaka, PhD, is a four-time James Beard Award semifinalist and a certified executive chef. Together, they bring a unique blend of culinary expertise and medical knowledge to create recipes that are not only delicious but also scientifically designed to promote heart health. David L. Katz, MD, MPH, is a specialist in Internal Medicine, Preventive Medicine/Public Health, and Lifestyle Medicine, with particular expertise in nutrition. He is a former President of the American College of Lifestyle Medicine.
The Heart Healthy Plant-Based Cookbook
Written by Jenneffer Pulapaka & Hari Pulapaka
Foreword by David L. Katz, MD, MPH
978-1-57826-951-8, $20.00 paperback
Published by Hatherleigh Press, Ltd.
Distributed through Penguin Random House.
Available wherever books are sold.
www.hatherleighpress.com