Fall Foods & Recipes for Healthy Veins
Did you know that what you eat can affect your vein health?
Food can actually help heal your health from the inside out. Get your vein health back on track this fall with these great foods and yummy recipes.
Blackberries
Blackberries include a ton of antioxidants that work to keep your veins strong and combat inflammation issues. Here’s a tasty way to bring blackberries into your life this fall to promote healthy veins.
Healthy Blackberry Snack Cake from Flavor the Moments
What you’ll need:
2 large eggs
1 cup no sugar added applesauce
3/4 cup coconut sugar
1/4 cup coconut oil, melted
1 teaspoon pure vanilla extract
1 teaspoon ground cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup whole wheat flour
1 cup oat flour, such as Bob’s Red Mill*
1 cup chopped fresh blackberries
1/3 cup chopped pecans, for topping (optional)
What to do:
Preheat the oven to 350 degrees. Spray an 8×8″ square baking pan with cooking spray and set aside.
Place the eggs in a large bowl and beat lightly with a whisk. Add the applesauce, coconut sugar, coconut oil, vanilla, cinnamon, baking powder, baking soda, and salt and whisk well to combine.
Add the whole wheat and oat flours, stirring until almost combined. Add the blackberries and fold gently until incorporated being careful not to over mix.
Pour the batter into the prepared pan and spread evenly. Top with the pecans if using and bake in the center rack of the oven for 30-40 minutes or until the top springs back when pressed with your finger, or a toothpick inserted into the center comes out clean.
Cool on a wire rack and cut into squares. Enjoy!
Nutrition Information
Yield: 12 servings, Serving Size: 1 slice
Amount Per Serving: Calories: 207, Total Fat: 9g, Saturated Fat: 5g, Cholesterol: 31mg, Sodium: 122mg, Carbohydrates: 30g, Fiber: 4g, Sugar: 14g, Protein: 4g
Chia Seeds
Those little black seeds that get stuck in your teeth are actually great for your veins. Chia seeds help keep your digestion working correctly, which keeps you from bloating. This reduces pressure on the veins in your legs, plus it helps you maintain a healthy weight. Here’s a great fall recipe that incorporates chia seeds.
Pumpkin Pie Chia Pudding from Jessica in the Kitchen
What you’ll need:
¼ cup (42g) chia seeds
1 cup almond or coconut milk
1 tablespoon agave syrup or maple syrup
¾ teaspoon pumpkin pie spice
½ cup pumpkin purée
Pinch sea salt
Chopped pecans, for garnish
What to do:
In a bowl or in individual jars, mix all of the ingredients together with a whisk. Stir until completely combined and pumpkin is smooth throughout the mixture.
Taste test and adjust based on whether you want more sweetener or spices.
Set in the fridge covered for 4 hours or overnight.
Remove from the fridge and spoon into individual jars if you haven’t already. Top with a drizzle of almond or coconut milk and some pecans.
Nutrition Information
Serves 2
Calories: 99, Carbohydrates: 14.9g, Fat: 4.5g, Fiber: 4g, Protein: 1.5g, Sugar: 9g
Ginger
Ginger is well known for its anti-inflammatory properties. But did you know it’s also great for your veins? It works to improve circulation in your body and helps to dissolve fibrin in your blood vessels. Excess fibrin is a common cause of varicose vein symptoms. Here’s a tasty ginger recipe to try.
Ginger-Chicken Slaw from Martha Stewart
What you’ll need:
1 tablespoon grated ginger
1 tablespoon grated garlic
2 tablespoons coconut oil
3 tablespoons fresh lime juice, plus 1 teaspoon grated lime zest
1/2 teaspoon sugar
Kosher salt and freshly ground pepper
2 small bone-in, skin-on chicken-breast halves (1 pound total)
4 cups shredded Savoy cabbage
2 cups peeled and julienned carrots
Cilantro leaves and chopped roasted cashews, for serving
What to do:
Preheat oven to 425 degrees. In a small skillet, cook ginger and garlic over medium heat in oil, stirring, 1 minute. Reserve 1 tablespoon mixture and transfer remainder to a bowl. Whisk in lime juice and zest and sugar. Season with salt and pepper.
Brush reserved ginger mixture over chicken and season with salt. Roast on a rimmed baking sheet until skin is crisp and a thermometer inserted into thickest parts (without touching bones) reads 165 degrees, about 25 minutes. Let cool slightly, then shred into bite-size pieces (discarding skin and bones).
Toss chicken, cabbage, and carrots with dressing. Season with salt and pepper. Serve, topped with cilantro and cashews.
Beets
The juice from beets is full of nitrates which help to improve blood circulation and keep it running smoothly. These nitrates work to open up blood vessels which means you get a better flow of oxygen and thus, lower blood pressure. Here’s a great recipe for eating more beets this fall.
Fall Beet and Apple Salad with Celery and Walnuts from Healthy Living Market & Cafe
What you’ll need:
2 firm sweet-tart apples such as Fuji or Braeburn, thinly sliced or chopped
4 celery stalks, thinly sliced
1 small shallot, mince
Juice of 1 lemon
1 medium-large beet, matchsticks
3 TB chopped walnuts
3 TB olive oil
Salt and pepper to taste
Large handful baby spinach or arugula
What to do:
Toss the apple slices, celery, shallot and lemon juice together in a bowl.
Add the beet matchsticks, walnuts, olive oil, salt and a few grinds of black pepper, to taste.
Let sit 10 minutes. Serve on a bed of baby spinach or arugula.
Indulging in vein-healthy food is an easy way to prevent varicose vein symptoms, especially with these tasty fall flavors and recipes. But, if you are already suffering with painful varicose veins, don’t try to treat them with food. Schedule an appointment with us at Elmore Medical.
Elmore Medical Vein & Laser Treatment Center is the premier vein specialty medical practice in the Central Valley. Dr. Mario H. Gonzalez and his staff offer years of experience and medical expertise that you won’t find anywhere else. Contact us today to set up a consultation appointment.