Recipes

1. Mediterranean Quinoa Salad
   
   

      Ingredients:

• • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • ¼ cup red onion, finely chopped
  • ¼ cup kalamata olives, pitted and chopped
  • ¼ cup feta cheese (optional)
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • Fresh parsley for garnish
    
    

     Instructions:

1. 1. In a saucepan, bring the water or broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until quinoa is cooked and water is absorbed.
   2. Fluff quinoa with a fork and allow it to cool.
   3. In a large bowl, combine quinoa, cherry tomatoes, cucumber, red onion, and olives.
   4. In a small bowl, whisk together olive oil, vinegar, lemon juice, salt, and pepper. Pour over the quinoa mixture and toss well.
   5. Garnish with feta cheese (if using) and fresh parsley before serving.

Heart-Healthy Tip: Quinoa is a whole grain that is high in fiber, which helps lower cholesterol and improves heart health.

2. Baked Salmon with Garlic and Herbs
   
   

      Ingredients:

• • 4 salmon fillets (4-6 oz each)
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • Salt and pepper to taste
  • Fresh parsley and lemon slices for garnish
    
    

      Instructions:

1. 1. Preheat your oven to 400°F (200°C).
   2. In a small bowl, mix together olive oil, minced garlic, lemon juice, oregano, thyme, salt, and pepper.
   3. Place the salmon fillets on a baking sheet lined with parchment paper. Brush each fillet with the garlic-herb mixture.
   4. Bake the salmon for 12-15 minutes or until it flakes easily with a fork.
   5. Garnish with fresh parsley and lemon slices before serving.

Heart-Healthy Tip: Salmon is rich in omega-3 fatty acids, which reduce inflammation and lower the risk of heart disease.

3. Avocado and Black Bean Tacos

    

      Ingredients:

• • 1 can (15 oz) black beans, drained and rinsed
  • 1 avocado, sliced
  • 1 cup shredded lettuce
  • ½ cup diced tomatoes
  • ¼ cup red onion, diced
  • ¼ cup cilantro, chopped
  • 1 tbsp olive oil
  • 1 tsp ground cumin
  • ½ tsp chili powder
  • 8 small whole wheat tortillas
  • Lime wedges for serving
    
    

     Instructions:

1. 1. Heat olive oil in a skillet over medium heat. Add the black beans, cumin, chili powder, and a pinch of salt. Cook for 5 minutes, stirring occasionally, until heated through.
   2. Warm the tortillas in a dry skillet or microwave.
   3. Assemble the tacos by layering black beans, avocado slices, lettuce, tomatoes, red onion, and cilantro in each tortilla.
   4. Squeeze lime juice over the tacos before serving.

Heart-Healthy Tip: Avocados provide heart-healthy monounsaturated fats, which help lower bad cholesterol levels while increasing good cholesterol (HDL).

4. Hearty Lentil Soup
   
   

      Ingredients:

• • 1 cup dried lentils, rinsed
  • 1 onion, diced
  • 2 carrots, sliced
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 can (14.5 oz) diced tomatoes, no salt added
  • 6 cups low-sodium vegetable broth
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 bay leaf
  • Salt and pepper to taste
  • Fresh spinach for garnish (optional)
    
    

     Instructions:

1. 1. In a large pot, sauté the onion, carrots, celery, and garlic in olive oil over medium heat until softened, about 5 minutes.
   2. Add the lentils, diced tomatoes, vegetable broth, cumin, turmeric, bay leaf, salt, and pepper. Stir well.
   3. Bring the mixture to a boil, then reduce the heat and let it simmer for 25-30 minutes or until the lentils are tender.
   4. Remove the bay leaf, adjust seasoning as needed, and garnish with fresh spinach if desired.

Heart-Healthy Tip: Lentils are an excellent source of plant-based protein and fiber, which help manage cholesterol and support heart health.

5. Oven-Roasted Vegetables
   
   

      Ingredients:

• • 1 large sweet potato, cubed
  • 1 zucchini, sliced
  • 1 red bell pepper, chopped
  • 1 cup broccoli florets
  • 2 tbsp olive oil
  • 1 tsp dried rosemary
  • 1 tsp garlic powder
  • Salt and pepper to taste
    
    

     Instructions:

1. 1. Preheat your oven to 425°F (220°C).
   2. Place the chopped vegetables in a large bowl and toss with olive oil, rosemary, garlic powder, salt, and pepper.
   3. Spread the vegetables evenly on a baking sheet lined with parchment paper.
   4. Roast for 20-25 minutes, stirring halfway through, until the vegetables are tender and slightly browned.

Heart-Healthy Tip: Roasting vegetables brings out their natural sweetness while keeping them nutrient-dense and low in calories, perfect for a heart-healthy diet.

6. Berry and Yogurt Parfait
   
   

      Ingredients:

• • 1 cup low-fat Greek yogurt
  • ½ cup mixed fresh berries (blueberries, strawberries, raspberries)
  • 2 tbsp unsweetened granola or oats
  • 1 tbsp chia seeds
  • Drizzle of honey (optional)
    
    

      Instructions:

1. 1. In a small bowl or glass, layer Greek yogurt, mixed berries, granola, and chia seeds.
   2. Repeat the layers and finish with a drizzle of honey if desired.

Heart-Healthy Tip: Greek yogurt is rich in protein and probiotics, which support gut and heart health, while berries provide antioxidants that protect the heart from oxidative stress.

7. Chickpea and Spinach Stir-Fry
   
   

      Ingredients:

• • 1 can (15 oz) chickpeas, drained and rinsed
  • 4 cups fresh spinach
  • 1 onion, sliced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp paprika
  • Salt and pepper to taste
  • Lemon wedges for serving
    
    

     Instructions:

1. 1. Heat olive oil in a skillet over medium heat. Add the onions and garlic, cooking until softened.
   2. Stir in the chickpeas, cumin, paprika, salt, and pepper. Cook for 5 minutes, stirring frequently.
   3. Add the spinach and cook until wilted, about 2-3 minutes.
   4. Serve with lemon wedges for an extra burst of flavor.