Feed Your Heart with Healthy Recipes

Feed Your Heart with Healthy Recipes
Pam Bump
cooking utensils, eggs, and flour on a cutting board in a heart design

Keep your heart healthy with these scrumptious recipes.

If you are looking to add more heart-healthy foods into your diet, click here for a few quick tips.

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Contributor
Pamela Bump
Tags
heart health
soup / stew
salad

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Ginger-Lime Rice Salad

Ginger-Lime Rice Salad
Prep Time
20 min prep time + 1 hour chill time
Number of Servings
4
Ingredients

For Ginger Lime Dressing

  • 1 Tbsp freshly grated ginger
  • Grated zest of 2 limes 
  • [q:1/4] cup freshly squeezed lime juice
  • 2 Tbsp seasoned gluten-free rice vinegar
  • [q:1/4] cup extra-virgin olive oil
  • Salt and freshly ground black pepper to taste

For Rice Salad

  • 2 cups cooked brown rice
  • 1 red bell pepper, seeded and chopped
  • 1 cup cubed extra-firm tofu
  • [q:1/3] cup chopped scallions
  • [q:1/4] cup chopped unsalted raw cashews
Directions
  1. Whisk together Ginger-Lime Dressing ingredients until well combined. Set aside.
  2. Combine cooked rice, bell pepper, and tofu in a large bowl. Add dressing. Toss until combined.
  3. Garnish with scallions and cashews.
Nutrition Info
408 Calories, 18 g Protein, 33 g Carbohydrates, 5 g Fiber, 26 g Total fat (4 g sat, 13 g mono, 3 g poly), 302 mg Sodium, [nutrition:3] Vitamin C, Manganese, [nutrition:2] of Iron, [nutrition:1] of Vitamin B3 (niacin), B6, Calcium, Copper, Magnesium, Phosphorus, Selenium

Crispy Cucumber Salad

Crispy Cucumber Salad
Prep Time
10 minutes prep time
Number of Servings
Serves 4
Ingredients
  • 3 Tbsp lime juice or rice vinegar
  • 1 Tbsp fish sauce
  • 2 tsp granulated sugar
  • 1 large English cucumber, thinly sliced
  • 2 shallots, thinly sliced
  • [q:1 1/2] tsp fresh red chilies, chopped
  • 2 Tbsp roasted peanuts, chopped
  • 2 Tbsp fresh mint leaves
  • 2 Tbsp fresh cilantro leaves
Directions
  1. In a large bowl, whisk together lime juice, 2 tablespoons of water, fish sauce, and sugar until sugar dissolves.
  2. Add cucumber, shallots, and chilies. Toss together and let stand 30 minutes.
  3. Sprinkle with peanuts, mint, and cilantro.
Nutrition Info
55 Calories, 2 g Protein, 8 g Carbohydrates, 1 g Fiber, 2 g Total fat (1 g mono, 1 g poly), 350 mg Sodium

Buckwheat Tabouli

Buckwheat Tabouli
Prep Time
30 minutes
Number of Servings
Serves 6
Ingredients
  • 2 cups low-sodium vegetable broth
  • 6 Tbsp olive oil, divided
  • [q:1/4] tsp salt
  • 1 cup buckwheat groats (kasha)
  • 3 cups chopped parsley
  • 4 green onions, white and green parts, chopped
  • [q:1/4] cup chopped fresh mint
  • 1 tsp dried mint
  • [q:1/2] tsp salt
  • [q:1/8] tsp cayenne pepper
  • 2 large ripe but firm tomatoes, diced
  • 1 (15-oz) can chickpeas, drained and rinsed
  • 5 Tbsp freshly squeezed lemon juice
Directions
  1. In a medium pot, bring broth, 1 tablespoon of the olive oil, and salt to a boil over medium-high heat.
  2. Add buckwheat, reduce heat to low, and simmer, covered, for 15 minutes. Remove from heat, uncover, and set aside. You should have about 3 cups of cooked buckwheat.
  3. In a large bowl, combine parsley, green onions, and fresh mint, and toss.
  4. Add dried mint, salt, and cayenne pepper, and toss. Add buckwheat and stir. Add tomatoes and chickpeas and toss gently.
  5. Add lemon juice. Toss and then add remaining 5 tablespoons of olive oil and toss. Adjust salt to taste. Serve at room temperature or chilled.
Nutrition Info
362 Calories, 12 g Protein, 0 mg Cholesterol, 46 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 9 g Fiber, 17 g Total fat (2 g sat), 534 mg Sodium, [nut:5] Vitamin C, Vitamin K, [nut:4] Folate, [nut:3] Iron, Magnesium, Phosphorus, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B6, Vitamin E, Calcium, Potassium, Zinc

Three-Bean Rice Salad

Three-Bean Rice Salad
Sean Crater

From One-Dish Vegan by Robin Robertson ($16.95, Harvard Common Press, 2013) Recipe © 2014 by Robin Robertson and used by permission of The Harvard Common Press

[IndieBound: http://www.indiebound.org/book/9781558328129]

25 minutes prep time + 20 minutes marinate time   -   Serves 6

  • 6 oz green beans, trimmed and cut into 1-inch pieces (about 2 c)
  • 1 1/2 c cooked dark red kidney beans or 1 (15.5-oz) can dark red kidney beans, rinsed and drained
  • 1 1/2 c cooked black beans or 1 (15.5-ounce) can black beans, rinsed and drained
  • 1 cucumber, peeled, seeded, and chopped
  • 1 (2-oz) jar chopped pimientos, drained
  • 2 Tbsp minced fresh Italian parsley
  • 3 Tbsp freshly squeezed lemon juice
  • 1 garlic clove, minced
  • 1/2 tsp dry mustard
  • 3/4 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 3 Tbsp olive oil
  • 3 c cold cooked long-grain brown rice
  • 2 scallions, minced
  • Torn mixed salad greens, for serving
  • 8 cherry or grape tomatoes, halved lengthwise

Instructions

1. Steam green beans over boiling water until tender, about 7 minutes. Run beans under cold water to stop cooking process and retain color; drain well.

2. In a large bowl, combine green beans, kidney beans, black beans, cucumber, pimientos, and parsley. Set aside.

3. In a small bowl, whisk together lemon juice, garlic, dry mustard, salt, and pepper. Whisk in oil until emulsified and smooth. Pour dressing over bean mixture and toss to coat. Let marinate for 20 minutes.

4. Add rice and scallions to bean mixture and toss to combine. Taste and adjust seasonings if needed. Arrange salad greens in a serving bowl or on plates, top with rice-bean mixture and tomatoes, and serve.

Kitchen Note: For a variation, substitute chickpeas or white beans for either the kidney or black beans. Diced avocado makes a good addition. Roasted red bell pepper may be substituted for the pimiento.

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Tags
vegan
beans
kidney beans
black beans
rice
salad

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Kale Salad with Olives, Chia Croutons + Creamy Lemon-Rosemary Dressing

Kale Salad with Olives, Chia Croutons + Creamy Lemon-Rosemary Dressing
Ingredients
  1. Creamy Lemon-Rosemary Dressing
  2. [q:1/4] cup chopped white onion
  3. [q:1/4] cup fresh lemon juice
  4. [q:1/4] cup extra-virgin olive oil
  5. [q:1/4] cup tahini (sesame paste)
  6. 2 tablespoons Osteo Calm
  7. 2 small cloves garlic
  8. 1 teaspoon gluten-free Dijon mustard
  9. Sea salt and pepper to taste
  10. 1 tablespoon fresh rosemary leaves, packed
  11. Kale Salad
  12. 6 cups fresh kale, washed and drained, with stalks removed, and torn into pieces
  13. [q:3/4] cup (75 grams) raw pecans, chopped
  14. 3 celery sticks, sliced
  15. [q:1/2] cup pitted Kalamata olives
  16. Batch of grain-free, low-carb chia croutons, also made with Osteo Calm
Directions
  1. For the dressing, add all ingredients but rosemary leaves into the jug of your high-powered blender. Blend on high until smooth. Add the rosemary leaves and pulse, just briefly. Set aside.
  2. To assemble the salad, add all ingredients to a large bowl. Toss to combine. Drizzle salad dressing over top and serve.

Red Cabbage Slaw with Ginger Dressing

Red Cabbage Slaw with Ginger Dressing
Prep Time
25 minutes
Number of Servings
8
Ingredients

Coleslaw

  • 1 medium head red cabbage, shredded, or cut into very thin slices
  • 1 yellow bell pepper, thinly sliced
  • [q:1/2] cup raw sunflower seeds
  • Salt
  • 2 Tbsp sesame seeds (black or white)

Ginger Dressing

  • [q:1/4] cup cold-pressed extra-virgin olive oil
  • [q:1/4] cup apple cider vinegar
  • 3 Tbsp agave syrup
  • 2 Tbsp lemon or lime juice
  • 2 tsp grated ginger
Directions
  1. Combine cabbage, bell pepper, and sunflower seeds in a large bowl. Add salt to taste.
  2. Whisk all dressing ingredients together in a small bowl.
  3. Add dressing to cabbage mixture and stir until well combined. Garnish with sesame seeds. 
Nutrition Info
211 Calories, 5 g Protein, 0 mg Cholesterol, 17 g Carbohydrates, 8 g Total sugars (4 g Added sugars), 4 g Fiber, 15 g Total fat (2 g sat), 175 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin K, [nutrition:2] Vitamin B6, [nutrition:1] Iron

Shrimp and Avocado Paleo Salad with Hearts of Palm

Shrimp and Avocado Paleo Salad with Hearts of Palm
Prep Time
25 minutes
Number of Servings
2
Ingredients
  • 1 clove garlic
  • 3 Tbsp fresh cilantro
  • 3 Tbsp fresh basil
  • 3 Tbsp fresh lemon juice
  • 3 Tbsp fresh orange juice
  • [q:1/2] tsp salt
  • [q:1/2] cup olive oil
  • 1 can (14-oz) hearts of palm, drained and sliced
  • 2 large avocados, diced
  • [q:1/4] red onion, sliced very thin
  • 1 large tomato, diced or 1 pt cherry tomatoes, halved
  • 3 cups mache lettuce or Boston lettuce leaves, torn
  • 8 oz grilled wild shrimp, seasoned with salt, pepper, and a little lime juice
Directions
  1. To make dressing, combine garlic, cilantro, basil, lemon juice, orange juice, and salt in a blender. Slowly add olive oil and blend until smooth. Set aside.
  2. In a large bowl, combine sliced hearts of palm with avocado, red onion, lettuce, and tomato.
  3. Toss with dressing right before serving. If bringing to the office, pack lettuce separately from dressed avocados, onion, and hearts of palm. Assemble at the office. You can top with the grilled shrimp or serve it on the side if you like.
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