Heart Healthy Box - 1 ct

In the box — 4 vegetables + 2 fruits

*Cup-equivalents rounded to typical delivered yield per USDA MyPlate rules (see cover note).

Aromatic add-ons (included, on top of the core 4+2)

●      Garlic (conv.) — 1 bulb

●      Organic green onions — 1 bunch

Notes from the team

●      All 4 vegetables in this box are certified organic.

●      Beets provide dietary nitrate, which supports healthy blood pressure.

●      Members in Sorogi's Hypertension Management program receive 20% off this box.

[VEGAN]  Recipe 1 — Beet & Spinach Power Bowl with Lentils, Apple, and Blueberry-Walnut Dressing

Yields: 4 servings  ·  1 serving = ~2 cups plated (1 adult dinner)   ·   Time: 45 min (30 hands-off)

Why it works: Beets and spinach provide nitrates; lentils and pumpkin seeds deliver plant-based protein; apple and blueberries add fiber and anthocyanins.

Nutrition per serving:

21 g protein target hit via: ½ cup cooked brown lentils (9 g) + 1 oz pumpkin seeds (8 g) + 1 tbsp walnuts (1 g) + greens (~3 g) + 1 medium apple (~1 g) = ~22 g

Box ingredients used: Beets, spinach, kale, carrots, Fuji apple, blueberries

Pantry/extras (not from box): ½ cup dry brown lentils (yields ~1 cup cooked), 1 oz raw pumpkin seeds, ¼ cup walnuts, 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp maple syrup, 1 tsp Dijon, salt, black pepper

Method:

1. Cook lentils: rinse ½ cup dry brown lentils, simmer in 2 cups water for 20 minutes until tender. Drain.

2. While lentils cook, heat oven to 400°F. Foil-wrap 4 medium beets and roast for 30 minutes. Cool, peel, and slice into wedges.

3. Shred 2 cups carrots; toss with a pinch of salt.

4. Toast pumpkin seeds and walnuts in a dry pan for 3 minutes each; cool.

5. Whisk dressing: 2 tbsp olive oil, 1 tbsp cider vinegar, 1 tsp maple syrup, 1 tsp Dijon, a pinch of salt and pepper. Mash in ¼ cup blueberries with a fork to color the dressing.

6. Assemble on 4 plates: bed of spinach + torn kale (about 1½ cups per plate), ¼ cup cooked lentils, roasted beets, shredded carrots, ½ sliced apple, ¼ cup fresh blueberries.

7. Drizzle blueberry-walnut dressing. Top with pumpkin seeds and chopped walnuts. Serve immediately.

Serve: Bowl-style dinner for 4. Each plated portion is approximately 2 cups.

Cooking demo: Coming soon on the SorogiEAT app

Evidence: Nitrate-rich beetroot lowers systolic BP (Kapil V et al., Hypertension 2015). Lentils improve HDL and lower LDL (Bazzano LA et al., Arch Intern Med 2011).

[NON-VEGAN]  Recipe 2 — Grilled Chicken with Roasted Beets, Wilted Kale, and Apple-Blueberry Slaw

Yields: 4 servings  ·  1 serving = ~4 oz chicken + ~1½ cups sides (1 adult dinner)   ·   Time: 40 min (plus optional marinate)

Why it works: 4 oz of lean chicken breast delivers protein; roasted beets and wilted kale provide nitrates; the apple-blueberry slaw adds fresh crunch and anthocyanins.

Nutrition per serving:

21 g protein target hit via: 4 oz grilled skinless chicken breast (28 g) + greens (~3 g) + slaw ingredients (~1 g) = ~32 g

Box ingredients used: Beets, kale, carrots, spinach (small handful), Fuji apple, blueberries

Pantry/extras (not from box): 1 lb boneless skinless chicken breast (4 oz per serving), 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp smoked paprika, ½ tsp garlic powder, 1 tbsp Dijon, 1 tbsp apple cider vinegar, ½ tsp salt and black pepper

Method:

1. Heat oven to 400°F. Foil-wrap 4 medium beets. Roast for 30 minutes. Cool, peel, and slice.

2. Marinate chicken for at least 15 minutes (up to 2 hours refrigerated if time allows): 1 tbsp olive oil, lemon juice, smoked paprika, garlic powder, salt, pepper.

3. Slaw: Julienne 2 shredded carrots, thinly slice ½ Fuji apple, and add ½ cup blueberries to a bowl. Toss with 1 tbsp cider vinegar, 1 tsp Dijon, 1 tsp olive oil, and a pinch of salt.

4. Kale: Heat 1 tsp olive oil in a pan over medium heat, add chopped kale and a splash of water, cover for 3 minutes. Off heat, toss with a small handful of spinach.

5. Grill or pan-sear chicken 5–6 minutes per side until the internal temperature reaches 165°F. Rest for 3 minutes; slice against the grain.

6. Plate: wilted kale + spinach, sliced chicken, roasted beets, apple-blueberry slaw on the side.

Serve: Family dinner for 4. Each plate holds ~4 oz chicken + ~1½ cups combined sides.

Cooking demo: Coming soon on the SorogiEAT app

Evidence: DASH dietary pattern lowers BP (Sacks FM et al., NEJM 2001). Substituting lean poultry for red/processed meat lowers CVD risk (Bernstein AM et al., Circulation 2010).

References

•  American Heart Association. Dietary nitrate and blood pressure. heart.org/en/healthy-living/healthy-eating

•  Kapil V et al., Hypertension, 2015. Dietary nitrate provides sustained blood pressure lowering. pubmed.ncbi.nlm.nih.gov/25421976/

•  Cassidy A et al., Circulation, 2013. High anthocyanin intake and reduced MI risk in women. ahajournals.org/doi/10.1161/CIRCULATIONAHA.112.122408

•  Bazzano LA et al., Arch Intern Med, 2011. Non-soy legumes and cardiovascular risk factors. pubmed.ncbi.nlm.nih.gov/21518945/

•  Sacks FM et al., NEJM, 2001. Effects on blood pressure of reduced dietary sodium and the DASH diet. nejm.org/doi/full/10.1056/NEJM200101043440101