Love Your Heart! Heart-Healthy Valentine's Recipes

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

Serves 4–6

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.

Ingredients

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

Directions

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.

Ingredients

  • 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

Directions

  1. Preheat oven to 400°F and grease a large baking pan. Arrange salmon fillets on the baking sheet and season with salt and pepper.
  2. 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.
  3. 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.

Ingredients

  • 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

Directions

  1. In a food processor or blender, process all the ingredients except for the almonds until smooth.
  2. Transfer pudding to serving dishes. Cover and refrigerate for at least 1 hour to allow the chia seeds to thicken.
  3. Just before serving, sprinkle with almonds if desired.

Recipe adapted from the American Heart Association.

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