We ♥ Our Gr8 Friends!

Our Gr8 FriendsGr8 Food, Friends and Fun! That is what we are all about here at Great Eight Friends. And Gr8 Food may be healthy or it may just be sinfully delicious! And some foods taste sinfully delicious but are actually extremely healthy. (Those are the best!)

As we age (which we all do, no fountain of youth as of yet!) it becomes more important to keep our bodies healthy. Vince recently had a bit of a heart issue and we have re-focused on heart-healthy foods here in our home.Our Gr8 Friends Heart Fruit

And here they are, in no particular order, for you; because…

We ♥ Our Gr8 Friends!

  1. Avocado – Fiber, Potassium, Lutein, Folate, B vitamins, also C and E. Good fats with anti-inflammatory properties. Potassium may help control blood pressure and vitamins boost the immune system. (Info here.)
  2. Salmon – Also, Tuna, Mackerel, Herring and Trout. Eat at least 2 servings/week, a serving is 3.5 ounces. Omega-3 fatty acids. (Mayo Clinic)
  3. Nuts – Lots of fiber and protein, they also contain healthy monounsaturated fats, and Omega-3 fatty acids, Vitamin E, Folic Acid. They are heart healthy and improve cholesterol levels. A healthy serving is about 5 ounces/week. (WebMd)
  4. Legumes – Lentils, Chickpeas, Black Beans, Kidney Beans. High in fiber and protein, Omega-3 fatty acids, Calcium, B vitamins, anti-oxidants. They can help lower cholesterol and are considered heart healthy. (Info here.)
  5. Fruits and Veggies – Fiber and Vitamins
    1. Berries – Anti-Inflammatory properties
    2. Spinach – Lutein, Folate, Potassium
    3. Red, Yellow, and Orange Veggies – Carrots, Sweet Potatoes, Peppers, Squash – Carotenoids
    4. Fruits – Oranges, Cantaloupe, Papaya – Beta-Carotene, Potassium, Magnesium
    5. Tomatoes – Vitamin C
    6. Broccoli – Vitamins A and K, anti-inflammatory properties.
  6. Oatmeal – High fiber, high protein, low-fat, Manganese, Phosphorous, Iron and Zinc. Anti-oxidant properties, helps lower cholesterol and supports the immune system. (Medical Daily)
  7. Flaxseed – Fiber and Omega-3 fatty acids. (Mayo Clinic)
  8. Quinoa – a complete protein, which means it has all the essential amino acids, remember high school biology? Amino Acids are the body’s building blocks! (Livestrong.com)
  9. Dark Chocolate with at least 70% cocoa – Anti-oxidants, flavenoids and flavenols. Lowers Blood Pressure and may prevent blood clots. (Cleveland Clinic)
  10. Olive Oil – Monounsaturated fat, helps lower cholesterol and may help control blood sugar. One of the healthiest fats for cooking. (Mayo Clinic)

If you would like to read more about creating a heart healthy diet, here is an article from the Mayo Clinic, Heart-healthy diet: 8 steps to prevent heart disease.

And in case you missed any of this week’s deliciousness…

Jurga recently took a trip “down under” and shares with us a restaurant suggestion and Australia’s take on an Italian classic in Chicken Parma Aussie Style.Chicken Parma Aussie Style Close UpWe aren’t done with flavors of the islands yet! Try this recipe for Coconut Pineapple Cookies…yummy, yummy!Coconut Pineapple Cookies OH 2

What are you making for Labor Day? How about the best ribs ever?!?! Jurga’s Barbecue Ribs are SOOOOOO delicious. Father's Day MenuAnd for September, drum roll, please……………

Since it is Back-to-School, we are featuring the letters of the alphabet (does this sound like Sesame Street?). A is for Apple Berry Cinnamon Dutch Baby. This is an incredible breakfast or dessert and perfect for fall, try it! Apple Berry Cinnamon Dutch Baby 3

Stick with us for the rest of the month to see what each letter of the alphabet brings. (I’m partial to C, M, P and R!)

Be a Gr8 Friend!

Jurga, Anna, Debbie and Kyle

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