Looking for a nutritious meal or snack to celebrate American Heart Month? These Sweet Potato Avocado Toasts with Walnuts are a gluten free take on classic avocado toast, using sweet potato slices instead of traditional bread. Diced walnuts offer some added crunch while red pepper flakes kick things up with a little heat.

Walnuts are the only nut with an excellent source of the plant-based omega-3 alpha-linolenic acid (ALA) (2.5 g/oz), and research has shown that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart healthy eating pattern.^1,2

Recipe and photo courtesy of California Walnuts

1.      U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

2.      Sala-Vila A, Fleming J, Kris-Etherton P, Ros E. Impact of α-Linolenic Acid, the Vegetable ω-3 Fatty Acid, on Cardiovascular Disease and Cognition. Adv Nutr. 2022 Oct 2;13(5):1584-1602. doi: 10.1093/advances/nmac016. 

Kachumber is a refreshing tomato, onion and cucumber salad served in Indian cuisine. In this dish, we serve a garlic and spice rubbed (and responsibly raised) salmon atop the kachumber to complement the richness of the fish and incorporate a serving of vegetables. While this recipe is full of fresh vegetables, you can consider buying frozen farmed salmon as it’s an environmentally-friendly option too. Safely defrost the salmon at home so you know it’s super fresh when you’re ready to cook it.

An Oldways recipe and photo, created in partnership with the Global Salmon Initiative

Farro has a complex, nutty taste. This salad is easy and refreshing, with plenty of fresh herbs and lemon juice for flavor. Try grilling (or roasting) your favorite vegetables in place of the zucchini and onion. 

Recipe and photo courtesy North American Olive Oil Association, from Ellie Krieger.