Healthy Recipes

A heart-healthy bruschetta recipe with a twist

This high-fibre recipe combines beef, artichoke and tomatoes for a twist on the old-classic!

Beef bruschetta from Heart of Perfect Health, by naturopath Dr. Brenda Watson

Beef bruschetta from Heart of Perfect Health, by naturopath Dr. Brenda Watson

It might come as a shock to find a red-meat dish in a healthy recipe, but naturopath Dr. Brenda Watson, author of Heart of Perfect Health recommends it sparingly — and in organic form whenever possible — as part of a well-rounded diet. Watson explains that grass-fed cattle render more nutritious meat — more vitamin A and omega-3s, less fat and calories — than their grain-fed counterparts. And though meat has no fibre, combining it with high-fibre vegetables (like the ones in the recipe below), “offsets some of the negative effects of saturated fat.” It’s also important to note that 2.5 ounces is the proper serving size for beef, not the average 6-8 often served in restaurants.

If you’re looking for a high-fibre meal that will leave you feeling satisfied, but not overstuffed, try this bright beef bruschetta recipe during a dinner party or family meal:

Ingredients
Olive oil cooking spray
½ cup artichoke hearts in water, halved
¼ red onion, minced
1 ripe tomato, diced
1 teaspoon extra virgin olive oil
3 fresh basil leaves, minced
1 clove garlic, minced
1 tablespoon balsamic vinegar
8 ounces lean beef, such as top round or sirloin, cut into ½-inch slices
¼ teaspoon cracked black peppercorns
¼ teaspoon dried Italian seasoning

Directions

1. Coat a grill pan or cast-iron skillet with olive oil spray and heat over medium-high heat.

2. Place the artichoke heart halves on the skillet and lightly brown them on each side for 2 to 3 minutes. Remove from the heat, cool, then cut into small pieces.

3. In a small bowl, combine the onion, tomato, artichoke hearts, olive oil, basil, garlic, and vinegar.

4. Season the beef with the cracked peppercorns and Italian seasoning.

5. In the same grill pan or cast-iron skillet, sear the beef over medium-high heat for about 2 minutes per side, until nicely browned.

6. Transfer to a plate and top with the artichoke bruschetta mixture.

Serves 4-5

Dr. Brenda Watson is the New York Times best-selling author of The Fiber35 Diet, and one of the foremost authorities on natural digestive care and nutrition.