Localicious: “Hearty Eats” Foods That Strengthen Your Heart

Valentine cards, cute little teddy bears and aisles upon aisles of chocolates and candies in the shape of hearts in every store. Colorful hearts are seen everywhere, some with arrows through them and others filled with confections. But just what can be done for your heart to keep it physically, as well as emotionally healthy and strong? In this month’s Localicious article, we’ll dive into the healthy eats you can find here in Northern California that benefit and strengthen your heart and make sure it keeps on pumping.

Lowering the Risk

While nuts, in general, are great for your overall health, walnuts are the clear winners when it comes to eating for the heart. Full of fiber and many micronutrients such as magnesium, copper and manganese, these little guys sure pack a punch. Lowering the risk of heart disease is just one of the many reasons to pack these in your lunch. Eating a small handful each day can reduce bad cholesterol by up to 16%.

There are many varieties of walnuts, from English walnuts to black, white and even red walnuts. All have incredible health benefits and are great for eating raw, baked or roasted. Red walnuts, however, are the lesser known and quite possibly the ones that should be known the most.

The Ferguson family, owners of Small Town Specialties, sell red walnuts locally in Butte and Glenn Counties. Melissa and Allen Ferguson have a passion for educating people on the health benefits of the red walnut, and why everyone needs to try them. Allen Ferguson says, “We fell in love with red walnuts not only for their beautiful color but for their lower levels in tannic acid. Tannic acid is often what people find causes sensitivity and even allergies to walnuts. With red walnuts, more people can eat them who haven’t been able to enjoy walnuts for years.”

Additionally, the red in these walnuts means an increase in antioxidants, just like pomegranates. Grown locally in Butte County, Ferguson’s red walnuts can be found in shops in Glenn, Tehama and Shasta County. They are also available online along with their chickpeas at http://www.smaltownspecialties.com.

Salmon is an incredible food for keeping the heart healthy. Rich in omega-3 fatty acids and a great source of protein, salmon eaten three times a week has been proven to reduce inflammation, lower blood pressure and help decrease the chance of heart disease.

There are many reasons to add salmon to your diet but knowing where to get fresh or freshly frozen salmon in Northern California can be a trick. Meet Lance Alldrin of Alldrin Salmon, a Butte County local who cuts the middleman out. Every summer the Alldrin family take their boat to Alaska and fish the entire summer, catching enough salmon to sell at local farmers markets through the winter and spring. “I fell in love with commercial fishing after spending the summer in Alaska in 1984. We’ve now been catching salmon for 15 years and are happy to provide salmon that’s been freshly frozen to the Chico Farmer’s market from September to April each year,” says Lance. “It’s important to eat wild salmon versus farmed salmon as often as possible.” New this summer, the Alldrins will be selling their salmon in the Redding Farmer’s Market in Shasta County as well.

Try combining red walnuts and salmon in your meals as a great way to keep that heart healthy! Here’s a recipe with just that in mind.

Red Walnut Salmon in Marinade

Serves 4

• 1 cup red walnuts
• 4 salmon filets, fresh
• ½ cup pomegranate marinade
• 3 cloves garlic, minced
• 2 Tbls olive oil
• • 1 Tbls dill
• • Salt and pepper to taste

In a medium frying pan, heat the oil. Add the salmon filets, and cook five minutes per side (longer if they are thick). Lower the heat to a simmer, add in the marinade, red walnuts, dill and garlic. Being careful not to overcook the salmon, cook until the sauce comes to temperature.

Serve immediately, paired with your favorite seasonal vegetable.

Localicious is a monthly column celebrating food in the North State. If you would like to suggest a food-related business or organization, email us at  localicious@northstateparent.com.