February is American Heart Month, appropriate for the month known for Valentine’s Day. Check out this great tool for assessing your risk of having a heart attack. If you’re at risk, make an appointment with your doctor to discuss, and keep reading to learn how to eat foods your heart loves.

A Heart-y Dinner You’ll Love

Heart-healthy dining does not have to be boring and tasteless. These recipes are truly delicious, quick to prepare and offer a host of health benefits. Fish not your cup of tea? Browse through my Recipe Box to find dishes you’ll love.

Salmon with Orange Sauce

Serves 2

Salmon is loaded with omega-3 fatty acids, which can help prevent blood clots and irregular heart beats.  Olive oil is high in monounsaturated fat, which can help lower cholesterol.  Oranges and orange juice contain potassium, a nutrient responsible for making sure our muscles (including our hearts) contract properly. This recipe is easily multiplied.

2 5-ounce wild salmon fillets                      1/4 cup freshly squeezed orange juice
freshly ground pepper                               1 1/2 tablespoons reduced-sodium soy sauce
2 teaspoons extra virgin olive oil                1 orange, peeled, seeded, pith removed
1/2 medium red onion, thinly sliced

Preheat oven to 425º.  Place salmon on a cookie sheet, season with ground pepper.  Roast until just cooked through, about 8 – 10 minutes depending upon thickness of fillets.

Meanwhile, heat the olive oil in a non-stick sauté pan over medium heat.  Sauté the onion slices until tender, stirring often, about 3 – 5 minutes.  Add orange juice and soy sauce; simmer for 2 – 3 minutes until slightly thickened.  Add oranges and gently toss to coat with sauce.  Serve sauce over salmon.

Simple Sautéed Spinach

Serves 2

Garlic also contains a substance called allicin that helps to thin the blood which allows better blood flow through congested blood vessels.   Spinach is a good source of many vitamins and iron. This recipe is easily multiplied.

2 teaspoons olive oil
4 garlic cloves, thinly sliced
9 ounces baby spinach

Heat olive oil in a non-stick sauté pan over medium heat.  Add garlic and sauté until garlic is golden, about 4 minutes (do not burn the garlic – there’s no graceful recovery except to start over again).

Add spinach and toss with tongs until just wilted.

Couscous Pilaf

Serves 2

Almonds are an excellent source of unsaturated fat, and can help reduce bad cholesterol levels.  Onions can also help reduce cholesterol and blood pressure. This recipe is easily multiplied.

1/4 cup slivered almonds
2 teaspoons extra virgin olive oil
1 small onion, chopped
1/2 cup uncooked whole wheat couscous
3/4 cup water
1/4 cup chopped fresh parsley

In a small dry skillet, toast the almonds over medium heat, being careful not to let them burn. Set aside.

In a medium saucepan, heat the olive oil over medium heat.  Add the onion and cook until softened, about 5 minutes.  Add the dry couscous and stir to toast evenly, about 2 minutes.  Add water, bring to a boil.  Cover, remove from heat and let sit for 5 minutes.  Add fresh parsley and stir to blend. Top with toasted almonds.

Download the printable Valentine Dinner PDF

For more tasty advice, check out Prevention Not Prescriptions .

Tags: heart health, Recipes, salmon

This entry was posted on Wednesday, February 10th, 2010 at 11:17 am and is filed under Disease Prevention, Healthy Eating, Recipes . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.