February is Heart Month

MADISON (WKOW) –February is Heart Month, so Chef Kevin Appleton from  Vom Foss stopped by WKOW studio Wednesday morning to share some heart healthy recipes with the Wake Up Wisconsin crew.


With the help of Dani Maxwell, he whipped up his specialty quinoa salad and a

blueberry mango fizz. Check out the recipes, plus a bonus recipe, below:


Chef Kevin’s Quinoa Salad

Serves 4

Salad Ingredients:

2 1/2 cups cooked quinoa (light & fluffy – I use pasta method or a professional rice cooker)

1/2 cup carrots, finely diced or grated

2-3 scallions, chopped

1/2 cup dried cranberries

1/2 cup toasted pistachios

2 tablespoons parsley, freshly chopped


Dressing Ingredients:

1/4 cup vomFASS Extra Virgin Olive Oil

1/3 cup vomFASS Star Fig Vinegar

vomFASS Salt and Pepper, to taste



Gently toss quinoa, carrots, scallions, dried fruit and parsley until lightly coated with dressing – do not overdress!. Season with salt and pepper. If time, allow to

sit for 30 minutes, taste again and re-season. Top with nuts and serve.

Chef Kevin says don’t be afraid to be creative! Great variations for this salad include:

* vomFASS Star Date Vinegar, vomFASS Lemon EVOO

* vomFASS FassZination Walnut Oil, vomFASS Pomegranate Vinegar toasted walnuts and dried cherries.

* vomFASS Pumpkinseed Oil, Vom Foss Apple Vinegar, toasted pumpkin seeds and freshly chopped apples.

* Additional finely diced vegetables such as snap/snow peas, fennel bulb or seeded zucchini.

* Pasta and grain salads have a tendency to absorb flavors and should always be tasted before serving if they have been sitting for a while.

* Quinoa cooks like a grain, but is actually an edible seed (which is why it’s a complete protein). Quinoa belongs to a species of “Goosefoot” that is closely related to spinach, beets and epazote.

* This popular recipe is Gluten Free, Dairy Free and Vegan


Creamy Steel Cut Oats

Serves 1

The delicious addition of Pumpkin Seed oil, which is high in Omega 3’s, makes this a great choice for a heart healthy breakfast.



1/3 cup steel cut oats

1 cup water

1 t. vomFASS Star Apple, Fig or Date Vinegar

1T. vomFASS FassZination Pumpkin Seed Oil

2 pinches vomFASS Pyramid Sea Salt

1 pinch nutmeg

Splash of low fat milk, almond milk or coconut milk

1 – 2 T. dried fruit: raisins, cherries, cranberries… (optional)



  1. Add the oats, water, apple vinegar, salt, nutmeg and dried fruit to a high sided pan and simmer covered on low heat until oats are tender. Different oat manufacturers recommend times from 10 – 30 minutes. I like mine softer and more creamy so I cook them about 45 minutes.
  2. Stir in the splash of milk and pumpkin seed oil, remove heat, serve and enjoy.

Chef Kevin says:

* Steel cut oats are easy to make in a slow cooker or on the porridge setting of a rice cooker. (Mine bubbles out of control and makes a mess on the regular rice setting.)

* You can cut down on the cooking time by soaking the oats overnight in the fridge. (I’m not a fan of soaking overnight at room temp.)

* If you’re really in a hurry, you could make regular oatmeal with these ingredients. I am told steel cut oats are better for you than regular oats, and regular oats are better than quick cooking ones which convert to sugar more rapidly in the body.


Blueberry Mango Fizz

Serves 1

I’m a fan of fizzy beverages. Soda water with a splash of a vomFASS vinegar is flavorful and refreshing without the all the sugar or artificial sweeteners in regular soft drinks.



* 8 oz. seltzer, chilled

* 1/2 T. vomFASS Star Blueberry Vinegar

* 1/2 t. vomFASS Mango Vinegar

* Slice of fresh ginger and mint sprig for garnish (optional)



  1. Measure the vinegars and pour into glass over a ice. 2. Add the seltzer, garnish and enjoy.

Tip: For fizzier drinks, make sure seltzer is chilled before opening and pour in other ingredients before the seltzer to promote even mixing without stirring.


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