By: Lilli Rozanski, MS, RDN, LDN, Sports and Fitness Dietitian, Thibodaux
Regional Health System
Love your heart and your taste buds with a delicious, heart-healthy Valentine’s dinner!
Heart-Healthy Valentine’s Recipes
ROASTED BEET SALAD
There are so many heart-healthy ingredients in this salad! Beets contain
valuable nutrients that may help lower your blood pressure and inflammation.
Walnuts and extra-virgin olive oil contain omega-3 fatty acids that are
also great for heart health.
For the beet and arugula salad
- 3 medium-sized beets
- 1 tablespoon olive oil
- 6 cups arugula
- 2 oz. goat cheese
- 4 tablespoons chopped walnuts
For the dressing
- 6 tablespoons extra-virgin olive oil
- 1 teaspoon Dijon mustard
- 3 tablespoons balsamic vinegar
- 1 garlic clove, minced
- Pinch of salt
- Pinch of pepper
Preheat the oven to 400˚F. Wrap each beet tightly in a sheet of foil and
arrange on a baking sheet. Bake in preheated oven for 1 hour or until
largest beet is easily pierced. Unwrap beets and cool to room temperature.
Peel the skins and slice into halves and then wedges.
Transfer arugula to a large mixing bowl and add remaining salad ingredients:
sliced beets, goat cheese, and walnuts.
To make dressing: In a small mason jar, combine all dressing ingredients
and shake well to combine. Drizzle 4–6 tablespoons over salad and enjoy!
Recipe adapted from Once Upon a Chef.
EASY BAKED SALMON
Salmon is a great source of protein and omega-3s (and what you’ll
find in most fish oil capsules). It also has plenty of vitamin B, calcium,
potassium, and antioxidants.
- 4 salmon fillets
- 2 tablespoons extra-virgin olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 garlic cloves, minced
- 1 teaspoon Italian seasoning blend
- 1 lemon
- Preheat oven to 400°F and grease a large baking pan. Arrange salmon
fillets on the baking sheet and season with salt and pepper.
- Stir together olive oil, garlic, herbs, and juice of 1/2 lemon. Spoon over
salmon fillets, being sure to rub all over the tops and sides of the salmon
so it has no dry spots. Thinly slice remaining 1/2 of lemon and top each
piece of salmon with a slice.
- Bake for 15–18 minutes until salmon is opaque and flaky when pulled
apart with a fork. You can broil the last 1–2 minutes if desired.
Recipe adapted from Creme de la Crumb.
CHOCOLATE AVOCADO-CHIA PUDDING
This dessert recipe is "choc-full" of heart-healthy ingredients!
The avocados, chia seeds, and nuts provide omega-3s. Dark chocolate also
contains antioxidants to help fight inflammation.
- 2 medium very-ripe avocados
- 1/2 cup unsweetened almond milk
- 1/4 cup unsweetened Dutch-process cocoa powder
- 1/4 cup fat-free, plain Greek yogurt
- 3 Medjool dates, pitted
- 1 teaspoon vanilla extract
- 2 tablespoons chia seeds
- 1/4 cup plus 2 tablespoons unsalted, chopped almonds or walnuts
- In a food processor or blender, process all the ingredients except for
the almonds until smooth.
- Transfer pudding to serving dishes. Cover and refrigerate for at least
1 hour to allow the chia seeds to thicken.
- Just before serving, sprinkle with almonds if desired.
Recipe adapted from the American Heart Association.