Throughout February we’re celebrating American Heart Month. Last week we introduced a 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 Valentine’s Dinner Your Heart Will 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. Treat your Valentine by cooking dinner this weekend and see what your Valentine treats you to!
Download the printable Valentine Dinner PDF
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.
