Valentine’s Day – Heart Health

Federation Friday: Volume 1, Issue 32, February 8, 2019

Heart Healthy Valentine’s Dinner Recipe 

Avocado-Chimichurri Steak with Grilled Asparagus 


  • 2 tablespoons salt-free chili powder 
  • 1 tablespoon garlic powder 
  • 1/4 teaspoon salt 
  • Cooking spray 
  • 1 1/2 lbs. London broil (top round steak) (fat discarded) 
  • 3/4 cup finely chopped, fresh cilantro 
  • 1/2 cup finely chopped, fresh parsley 
  • 2 medium lemons (zested, juiced) 
  • 3 tablespoons canola or corn oil (divided use) 
  • 1 medium fresh jalapeño pepper (seeds and ribs discarded, finely chopped) 
  • 1 small avocado (halved, pitted, diced) 
  • 3 medium asparagus spears (trimmed) 


  • • Stir together the chili powder, garlic powder, and salt. Put the beef on a large platter – gently press the mixture so it adheres to both sides. Let stand for 1 hour. 

Spray the grill with cooking spray. Preheat: medium high. 

Chimichurri sauce: Combine cilantro, parsley, juice of 1 lemon (approx. 2 TBSP), 1 TBSP oil, the jalapeño and avocado. 

Drizzle the remaining 2 tablespoons oil over the asparagus. 

Grill the beef for 3 to 5 minutes on each side, or until an instant-read thermometer inserted in the center reaches 135°F (medium rare). Remove from the grill. Let stand under a tent of aluminum foil. 

Place the asparagus in a grilling basket. Grill for 7 minutes, or until tender-crisp. Transfer to a separate large platter and sprinkle with remaining lemon and zest. 

Thinly slice the beef diagonally across the grain. Arrange on the asparagus. Spoon the sauce over the beef. 

Know the Signs of a Heart Attack  

The most common symptom of a heart attack is discomfort in the center of the chest that lasts more than a few minutes or re-occurs: uncomfortable pressure, squeezing, fullness or pain. 

Shortness of breath, with or without chest pains; breaking out in a cold sweat; nausea or lightheadedness; pain or discomfort in one or both arms, the back, neck, jaw or stomach are also warning signs. 

Knowing the signs can save your life. Learn more: 

Health Benefits of Dark Chocolate  

Dark chocolate is nutritious. A 100-gram dark chocolate bar containing 70-85% cocoa is a great source of iron, copper, magnesium, fiber and other minerals. It is one of the best sources of antioxidants, higher than many fruits, including blueberries. 

Studies have shown that eating dark chocolate can reduce the risk of heart disease. It is high in calories so enjoy it in moderation this Valentine’s Day and throughout the year! 



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