Heart-Loving Greens with Orange Sunshine and Tofu Scramble
Our heart is the quiet centre of our being—physically, emotionally, and spiritually. From our very first breath, its gentle rhythm carries us through each day. Our heart asks for so little in return—only our trust and care—yet neglect can quietly take its toll. Too often, we move through life without noticing its tireless presence, taking for granted the steady beat that sustains us.
Yet when we pause to listen, we remember: the heart deserves to be cherished, for it is through our care and attention that it remains strong and well. Through loving, wise choices—especially in the food we enjoy—we can nourish this life-giving centre, supporting its vitality and our own. In a world where many hearts are burdened by modern living, every meal becomes an opportunity to offer gratitude and gentle protection to this most faithful companion.
This heart-loving salad is a nurturing gift from nature, inviting you to pause for a slow moment of beauty, self-love, and presence. In that stillness, healing quietly begins.
Heart-Loving, Healing Ingredients
Dark Leafy Greens:
Arugula and spinach (two of Dr. Caldwell Esselstyn’s “Top Six” for heart health) brim with natural nitrates, which your body converts to nitric oxide—a molecule that relaxes blood vessels and helps regulate blood pressure. These healing greens are also rich in potassium and magnesium, vital minerals that support your heart’s gentle rhythm.
Tofu:
Tender, protein-rich, and free from cholesterol, tofu supports your body and mind. Low in saturated fat and calories, this beloved Asian ingredient is a gentle ally for maintaining a healthy weight and a happy heart.
Heart-Loving, Gentle Cooking
Dr. Esselstyn recommends no-oil cooking for those at risk of heart disease. Oils, especially when heated, can harm the delicate endothelial lining of your blood vessels—reducing their ability to produce nitric oxide and keep circulation flowing smoothly. Damaged endothelium is, as he says, the “gateway” to vascular disease. But with plant-based, oil-free cooking, you can help protect and restore these vital cells.
If you’re wondering, “Can a dish be delicious without oil?”—I once wondered, too. But this salad is proof: true flavour and beauty come from nature, not from added fat.
A Healing Ritual for Body and Soul
Preparing this salad is more than a recipe—it’s a gentle ritual of self-love, beauty, and gratitude. As you layer each ingredient, you may choose to notice the colours, textures, and the quiet magic of creation. Allow yourself a moment of stillness and thanks: to the earth, to yourself, to the journey you are on.
The Recipe
Ingredients (serves 2):
Mixed spinach and arugula leaves (or other dark greens) 120g
Salad cress (tiny sprouts for delicate beauty) 30g
Cherry tomatoes 100g (about 10 units)
Firm tofu 150g
Brown lentils 30g (I prefer to boil dried lentils for better texture)
Wild rice mix 40g (look for beautiful selections at M&S, Waitrose, or health food shops)
For the dressing:
Fresh orange 1
Cumin powder 1/5 teaspoon
A pinch of salt (low salt is recommended)
Making Your Heart-Loving, Gorgeous Salad
Prepare the lentils: Rinse and add to cold water (1:2 ratio). Bring to boil. Reduce heat and simmer 15–20 minutes until just tender. Set aside.
Prepare the rice: Rinse and add to cold water (1:2 ratio). Bring to boil and simmer 15 minutes until tender. Set aside.
Prepare the tofu: Drain, slice, and lightly pan-caramelise the tofu (no oil needed). Simply put the tofu on a heated pan for 3 minutes and flip the side and cook another 3 minutes. Until spots of gentle golden-ish brown on both sides formed.
Prep the vegetables: Quarter the cherry tomatoes.
Make the dressing:
Squeeze orange juice, remove seeds.
Stir in cumin.
Add a tiny pinch of salt.
Assemble with mindfulness:
Lay greens on a beautiful plate.
Scatter lentils, then salad cress, then wild rice, then cherry tomatoes.
Gently crumble the warm tofu over the top.
Remember you’re creating beautiful layers, so do not mix or stir the salad during the process.
Drizzle with the dressing.
Have you noticed the beauty of the colours and texture? Red over lush greens, white that adds harmony and the delicate shape and texture of the salad cress. Aren’t they lovely?
You may want to sit down without hurry and savour this gorgeously refreshing, energising, and satisfying salad. Offer gratitude for the loving nutrients gifted by Mother Earth, and for the care and nourishment you’ve chosen for yourself today.
Each time you choose care and nourishment, you honour the love your heart deserves and become the gentle hero of your own wellbeing.
When I first tasted this salad, I exclaimed, “Oh my goodness—can a salad be this tasty?” The healing greens, enriching tofu, zesty orange, and subtle cumin create a harmony that feels both gentle and surprising. I hope you enjoy it as deeply as I do.
May this salad nourish your heart, your senses, and your spirit. If you try it, I’d love to hear your experience—what did you notice, and how did it make you feel? Leave a comment below; your journey matters to me.