Heart-Healthy Quinoa, Avocado & Chickpea Salad over Mixed Greens Overview: Fuel your body with this Heart-Healthy Quinoa, Avocado & Chickpea Salad, a nutrient-packed delight that blends the goodness of quinoa and chickpeas for a zesty and satisfying experience. Rich in protein, this salad not only excites your taste buds but also supports your heart's well-being. Ingredients: 2/3 cup water 1/3 cup quinoa 1/4 teaspoon kosher salt or other coarse salt 1 clove garlic, crushed and peeled 2 teaspoons grated lemon zest 3 tablespoons lemon juice 3 tablespoons olive oil 1/4 teaspoon ground pepper 1 cup rinsed no-salt-added canned chickpeas 1 medium carrot, shredded (1/2 cup) 1/2 avocado, diced 1 (5-ounce) package prewashed mixed greens, such as spring mix or baby kale-spinach blend (8 cups packed) Directions: In a small saucepan, bring water to a boil. Stir in quinoa. Reduce heat to low, cover, and simmer until all the liquid is absorbed, about 15 minutes. Fluff the quinoa with a fork and let it cool for 5 minutes. Sprinkle salt over garlic on a cutting board. Mash the garlic with the side of a spoon until a paste forms. Scrape into a medium bowl. Whisk in lemon zest, lemon juice, oil, and pepper. Transfer 3 tablespoons of the dressing to a small bowl and set aside. Add chickpeas, carrot, and avocado to the bowl with the remaining dressing; gently toss to combine. Allow it to stand for 5 minutes to let the flavors blend. Add the quinoa and gently toss to coat. Place the mixed greens in a large bowl and toss with the reserved 3 tablespoons dressing. Divide the dressed greens between 2 plates and top with the quinoa mixture. Heart-Healthy Note: This vibrant salad is a treat for your heart as well as your taste buds. Quinoa and chickpeas team up to provide a protein-packed punch, supporting cardiovascular health. Avocado contributes heart-healthy monounsaturated fats, while the greens offer an array of vitamins and minerals. The lemon-infused dressing not only enhances flavor but also adds a refreshing touch. Enjoy this nutrient-rich salad as a delicious and heart-smart addition to your meal! Heart-Healthy Fish Tacos with Preserved Grapefruit Salsa Overview: Elevate your dining experience with these Heart-Healthy Fish Tacos featuring a vibrant Preserved Grapefruit Salsa. The tartness of preserved grapefruit, the creaminess of avocado, and the freshness of fish combine to create a deliciously complex salsa that not only tantalizes your taste buds but also provides heart-healthy benefits. Ingredients: 1 medium red grapefruit 1 ripe avocado, diced 1 small shallot, minced 2 tablespoons chopped fresh cilantro 1 tablespoon preserved grapefruit paste (see Tip) 2 tablespoons grapeseed or canola oil, divided 1 pound mild fish fillets, such as cod, halibut, or rockfish 1/4 teaspoon kosher salt 1/4 teaspoon ground pepper 1/2 cup shredded cabbage 8 6-inch corn tortillas, warmed (see Tip) Directions: Using a sharp knife, remove the peel and white pith from the grapefruit. Cut grapefruit segments from their membranes over a medium bowl; discard membranes and seeds. Add avocado, shallot, cilantro, preserved grapefruit paste, and 1 tablespoon oil; toss to combine. Heat a large cast-iron skillet over high heat. Add the remaining 1 tablespoon oil and heat until shimmering. Season fish on both sides with salt and pepper. Add to the pan and cook until lightly browned and starting to flake, 2 to 3 minutes per side, depending on thickness. Serve the fish, salsa, and cabbage in warm tortillas. Heart-Healthy Note: This delightful dish isn't just a feast for your palate; it's a gift to your heart. The mild fish fillets, rich in omega-3 fatty acids, contribute to cardiovascular well-being. Avocado adds heart-healthy monounsaturated fats, while the grapefruit provides a burst of antioxidants and vitamin C. The cabbage offers additional nutrients and crunch. With these heart-healthy ingredients, these fish tacos aren't just a treat—they're a smart choice for your cardiovascular health. Enjoy this flavorful and nutritious meal guilt-free! Heart-Healthy Spicy Tuna Salad English Muffin Sandwich Overview: Indulge in the vibrant flavors of this Spicy Tuna Salad English Muffin Sandwich, where a tantalizing Sriracha-mayonnaise blend adds a kick to the tuna salad, while quick-pickled cucumbers bring a burst of freshness. Elevate your heart-healthy lunch with this delightful balance of taste and nutrition. Ingredients: 1 teaspoon rice vinegar 1/2 teaspoon low-sodium soy sauce 1/4 teaspoon honey 1/4 cup thinly sliced English cucumber 1 tablespoon mayonnaise 1 tablespoon thinly sliced scallion 1/2 teaspoon Sriracha or other hot sauce 1/2 teaspoon toasted sesame oil Pinch of crushed red pepper (optional) 2 1/2 ounces no-salt-added water-packed canned tuna, drained 1 toasted whole-wheat English muffin Directions: In a small bowl, whisk together vinegar, soy sauce, and honey. Add cucumber slices, toss to coat, and set aside for a quick pickle. In another small bowl, combine mayonnaise, scallion, Sriracha (or other hot sauce), sesame oil, and crushed red pepper if using. Stir in the drained tuna. Drain the pickled cucumbers. Spoon the spicy tuna mixture onto one half of the toasted English muffin, top with the pickled cucumbers, and cover with the other half. Heart-Healthy Note: This Spicy Tuna Salad English Muffin Sandwich not only excites your taste buds but also supports heart health. Tuna, rich in omega-3 fatty acids, contributes to cardiovascular well-being. The use of whole-wheat English muffin adds fiber, while the quick-pickled cucumbers offer a refreshing crunch. The spicy kick from Sriracha can boost metabolism, making this sandwich a heart-healthy and flavorful choice for a quick lunch. Enjoy without guilt! Heart-Healthy Orange-Mint Freekeh Salad with Lima Beans Overview: Savor the explosion of colors and flavors in this Orange-Mint Freekeh Salad with Lima Beans. Loaded with vibrant produce like fresh mint, snap peas, radishes, and oranges, this heart-healthy salad is a celebration of wholesome goodness. The combination of freekeh and lima beans provides a hearty base, delivering not only a delightful taste but also nutritional benefits for your heart. Ingredients: 2 cups water 3/4 cup cracked freekeh 1/2 cup packed fresh mint leaves, plus more for garnish 1/2 cup orange juice 3 tablespoons lemon juice 1 small clove garlic, grated 1/2 teaspoon salt 1/2 teaspoon ground pepper 1/4 cup extra-virgin olive oil 1 cup thinly sliced fennel (1/2 large bulb) 1 cup sugar snap peas, trimmed and thinly sliced 1 cup thinly sliced radishes 2 medium oranges, peeled and segmented 2 cups frozen baby lima beans, thawed Directions: In a medium saucepan, bring water and freekeh to a boil. Cover, reduce heat to simmer, and cook until the liquid is absorbed, 12 to 15 minutes. Let it stand, covered, for 5 minutes, then drain any remaining liquid. Spread the freekeh on a baking sheet to cool. In a large bowl, combine mint, orange juice, lemon juice, garlic, salt, and pepper. Whisk in olive oil and transfer 1/4 cup of the dressing to a medium bowl. Add fennel, snap peas, radishes, and oranges to the medium bowl, tossing to combine. Add the cooled freekeh and lima beans to the remaining dressing in the large bowl, tossing to combine. Serve the fennel mixture over the freekeh mixture. Garnish with additional mint, if desired. Heart-Healthy Note: This vibrant salad isn't just a feast for your senses; it's a gift to your heart. Freekeh, a hearty whole grain, provides a good dose of fiber and essential nutrients. Lima beans contribute plant-based protein and are rich in heart-friendly potassium. The medley of fresh produce, including mint, snap peas, radishes, and oranges, offers an array of vitamins and antioxidants that support cardiovascular health. Enjoy this heart-healthy delight that nourishes both your body and your taste buds! Heart-Healthy Veggie & Hummus Sandwich Overview: Indulge in this heart-healthy Veggie & Hummus Sandwich, a towering stack of vibrant vegetables and creamy hummus that makes for a perfect vegetarian lunch on the go. Customize it with various hummus flavors and a diverse array of vegetables to suit your palate and mood. Ingredients: 2 slices whole-grain bread 3 tablespoons hummus 1/4 avocado, mashed 1/2 cup mixed salad greens 1/4 medium red bell pepper, sliced 1/4 cup sliced cucumber 1/4 cup shredded carrot Directions: Spread one slice of bread with a generous layer of hummus and the other with mashed avocado. Layer the sandwich with mixed salad greens, slices of red bell pepper, cucumber, and shredded carrot. Slice the sandwich in half for a manageable and delightful serving. Heart-Healthy Note: This Veggie & Hummus Sandwich isn't just a treat for your taste buds; it's a heart-healthy choice too! The whole-grain bread provides essential fibers, while the avocado contributes heart-healthy monounsaturated fats. Hummus, made from chickpeas, is a fantastic source of plant-based protein and contains heart-friendly nutrients like potassium. The medley of colorful vegetables adds an array of vitamins, minerals, and antioxidants, promoting overall cardiovascular well-being. Enjoy this nutritious and satisfying sandwich that loves your heart back! The Best Tuna Salad Recipe for Sandwiches Overview: Elevate your sandwich game with this exceptional tuna salad recipe that combines the savory goodness of tuna with the crunch of celery and a touch of sweetness from apples. Greek-style yogurt replaces mayonnaise, adding a tangy and creamy finish. For a gourmet twist, transform it into a "Waldorf tuna salad" by incorporating toasted walnuts, grapes, and extra Greek yogurt. Serve it over a bed of greens or sandwiched between two slices of whole-grain bread. Ingredients: 1 can (5 ounces) no-salt light tuna in water, drained 1/4 cup finely chopped apple 2 tablespoons finely chopped celery 1 tablespoon finely chopped red onion 3 tablespoons low-fat plain strained yogurt (Greek-style) 1 tablespoon finely chopped herbs (such as parsley, dill, or chives) 1 teaspoon lemon juice 1/8 teaspoon salt Pinch of ground pepper Directions: In a medium bowl, combine tuna, apple, celery, onion, yogurt, herbs, lemon juice, salt, and pepper. Optional: For a "Waldorf tuna salad," add 2 tablespoons toasted chopped walnuts, 3 tablespoons quartered small grapes, and 1 additional tablespoon Greek yogurt. Enjoy this versatile tuna salad over a bed of greens or as a delightful filling between two slices of whole-grain bread. Serving Tip: Feel free to customize your sandwich by adding lettuce, tomato, or your favorite toppings for a personalized and satisfying meal. Heart-Healthy Green Goddess Wrap Overview: Indulge in the goodness of this Green Goddess Wrap, where a velvety green goddess dressing meets the crisp freshness of cucumber and tender greens. If you prefer, skip the wrap and savor the wholesome filling as a heart-healthy salad instead. Ingredients: 1/4 cup reduced-fat plain strained (Greek-style) yogurt 1 tablespoon water 1 tablespoon finely chopped fresh flat-leaf parsley 1 tablespoon finely chopped fresh chives 1 tablespoon finely chopped fresh dill 1 teaspoon capers, rinsed 1 teaspoon finely chopped garlic 1/2 teaspoon lemon juice 1/4 teaspoon salt 1 cup baby spring mix salad greens 1 scallion 2 (8-inch) whole-wheat tortillas 2 Persian cucumbers, unpeeled and cut into 4-by-1/4-inch strips 1/2 cup alfalfa sprouts, divided 1 medium avocado, sliced (1/4-inch), divided Directions: In a mini food processor, combine yogurt, water, parsley, chives, dill, capers, garlic, lemon juice, and salt. Process until smooth (about 2 minutes), stopping to scrape down sides of the bowl as needed. Transfer to a small bowl. Toss salad greens with 2 tablespoons of dressing in a medium bowl. Thinly slice the dark green part of the scallion (reserve white and light green parts for another use). Place tortillas on a clean work surface. Spread 2 tablespoons of dressing on each tortilla. Top with cucumbers, sprouts, scallion slices, avocado slices, and dressed greens. Tightly roll the tortillas into wraps. Cut the wraps in half to serve. Heart-Healthy Note: This Green Goddess Wrap is not just a treat for your taste buds but also for your heart. The yogurt-based dressing offers a heart-friendly alternative to traditional dressings, providing probiotics and reducing saturated fat. The inclusion of fresh greens, cucumbers, and avocado adds fiber, vitamins, and healthy fats, contributing to cardiovascular well-being. Enjoy a flavorful and heart-conscious meal! Salmon Couscous Salad Overview: This healthy and easy-to-make salad is perfect for utilizing precooked or leftover salmon. If you're in a hurry, quickly cook the salmon by brushing it with olive oil and roasting it in a 450°F oven until opaque and firm, approximately 8 to 12 minutes. Ingredients: 1/4 cup sliced cremini mushrooms 1/4 cup diced eggplant 3 cups baby spinach 2 tablespoons white-wine vinaigrette, divided (see Tip) 1/4 cup cooked Israeli couscous, preferably whole-wheat 4 ounces cooked salmon 1/4 cup sliced dried apricots 2 tablespoons crumbled goat cheese (1/2 ounce) Directions: Coat a small skillet with cooking spray and heat over medium-high heat. Add mushrooms and eggplant; cook, stirring, until lightly browned and juices have been released, 3 to 5 minutes. Remove from heat and set aside. Toss spinach with 1 tablespoon plus 1 teaspoon vinaigrette and place on a 9-inch plate. Toss couscous with the remaining 2 teaspoons vinaigrette and place on top of the spinach. Place salmon on top. Top with the cooked vegetables, dried apricots, and goat cheese. Tips: Tip: To make a quick white-wine vinaigrette, whisk 2 tablespoons white-wine vinegar with 1/8 teaspoon each salt and pepper. Slowly whisk in 1/4 cup extra-virgin olive oil until blended. Extra dressing will keep, covered, in the refrigerator for up to 5 days. Bring to room temperature before using. Heart-Healthy Japanese Eggplant Stir-Fry Ingredients: 4 Japanese eggplants (approximately 1 1/2 pounds) 5 tablespoons canola oil or peanut oil, divided 2 tablespoons hoisin sauce 2 tablespoons reduced-sodium soy sauce 1 tablespoon plum sauce 2 jalapeño peppers, thinly sliced into rings 1 small yellow onion, cut into 1/4-inch wedges 2 teaspoons minced garlic 1 teaspoon minced fresh ginger 1 cup packed fresh basil leaves Heart-Health Benefits: Japanese eggplants, featured in this stir-fry, contribute to heart health in several ways. They are rich in fiber, antioxidants, and phytonutrients, promoting cardiovascular well-being. Additionally, the use of heart-healthy ingredients and cooking methods enhances the overall nutritional profile of this dish. Instructions: Cut the Japanese eggplants into quarters lengthwise and then into 2-inch pieces. In a large cast-iron skillet, heat 2 tablespoons of canola oil or peanut oil over high heat. Add half of the eggplant pieces and stir occasionally, cooking until tender and lightly browned, about 4 to 5 minutes. Transfer the cooked eggplant to a large bowl. Repeat this process with 2 tablespoons of oil and the remaining eggplant. While the eggplant is cooking, whisk together hoisin sauce, reduced-sodium soy sauce, and plum sauce in a small bowl. Set aside. Heat the remaining 1 tablespoon of oil in the skillet over high heat. Add the thinly sliced jalapeño peppers and yellow onion; stir often and cook until slightly softened, approximately 4 to 5 minutes. Introduce minced garlic and minced fresh ginger to the skillet; continue stirring and cook until softened and fragrant, for about 30 seconds to 1 minute. Combine the onion mixture and fresh basil with the cooked eggplant. Pour the prepared sauce over the mixture and stir until everything is well coated. Serve the Heart-Healthy Japanese Eggplant Stir-Fry immediately. Enjoy not only the delightful flavors but also the heart-protective benefits of this delicious stir-fry, crafted with ingredients that contribute to cardiovascular wellness. Steamed Grouper Fillet Ingredients: Grouper fillet (or other deep-sea fish), 200g Green onions, chopped, 2 tablespoons Ginger slices, 2 pieces Garlic slices, 2 cloves Low-sodium soy sauce, 1 tablespoon Olive oil, 1 teaspoon Instructions: Fill a steamer with enough water and bring it to a medium heat. Evenly coat the fish fillet with low-sodium soy sauce and place it on the steaming rack in the steamer. Sprinkle chopped green onions, ginger slices, and garlic slices over the fish. Cover the steamer and steam the grouper fillet for approximately 8-10 minutes, or until the fish is tender and cooked. Once steamed, drizzle olive oil over the fish. Heart-Healthy Description: This steamed grouper fillet recipe is a delicious dish that promotes heart health. Deep-sea fish, such as grouper, is rich in Omega-3 fatty acids, widely recognized for their cardiovascular benefits. Omega-3 fatty acids help lower cholesterol levels, reduce vascular inflammation, and contribute to maintaining a normal heart rhythm. Additionally, the use of low-sodium soy sauce aids in reducing sodium intake, beneficial for maintaining blood pressure levels. Overall, this dish provides a nutritious combination, making it an ideal choice for promoting heart health. Heart-Healthy Veggie and Chicken Stir-Fry Ingredients: Chicken breast chunks (about 200g), diced Brown rice (1 cup), cooked Carrots, diced (1) Cauliflower, cut into small florets (1 cup) Mushrooms (shiitake, button, or your choice), sliced (1 cup) Peas, cooked (1/2 cup) Garlic, minced (2 cloves) Ginger, finely sliced (1 tablespoon) Low-sodium soy sauce (2 tablespoons) Olive oil (1 tablespoon) Salt and pepper, to taste Instructions: Sauté Chicken: Heat olive oil in a wok, sauté chicken breast until golden brown and cooked through. Set aside. Stir-Fry Veggies: In the same wok, add minced garlic and sliced ginger, sauté until fragrant. Add diced carrots, cauliflower florets, and mushrooms. Stir-fry until the vegetables are tender. Stir in cooked peas, ensuring even distribution. Combine Rice and Chicken: Add cooked brown rice and the previously sautéed chicken to the vegetable mixture. Pour in low-sodium soy sauce and stir until all ingredients are well combined. Season and Enjoy: Season with salt and pepper to taste. Serve hot and enjoy this heart-healthy veggie and chicken stir-fry. Heart-Healthy Highlights: High in Fiber: Brown rice and a variety of vegetables contribute to a high fiber content, promoting heart health by aiding in cholesterol reduction. Low in Saturated Fat: The use of olive oil and lean chicken breast minimizes saturated fat intake. Rich in Antioxidants: Colorful vegetables provide antioxidants that support cardiovascular well-being. This recipe not only nourishes your heart but also delights your taste buds. Adjust ingredients according to personal preferences and dietary needs. Consult with a healthcare professional or nutritionist for personalized advice. Grilled Salmon with Spinach Salad Ingredients: Salmon fillet (about 200g) Fresh lemon juice (2 tablespoons) Olive oil (2 tablespoons) Salt and black pepper (to taste) Spinach Salad: Fresh spinach leaves (2 cups) Tomato, diced (1) Avocado, diced (1) Walnuts, chopped (1/4 cup) Red onion, sliced (1/4 cup) Instructions: Grill the Salmon: Preheat the oven to 200°C. Season the salmon with salt, black pepper, and drizzle with lemon juice. Brush a baking sheet with olive oil, place the seasoned salmon fillet. Grill for about 15-20 minutes or until the fish is cooked through. Prepare the Spinach Salad: Place fresh spinach in a large bowl. Add diced tomato, avocado, chopped walnuts, and sliced red onion. Mix the Dressing: In a small bowl, mix olive oil, lemon juice, salt, and black pepper. Stir well. Toss and Serve: Pour the dressing over the spinach salad and gently toss. Place the grilled salmon on top of the salad. Recipe Highlights: Omega-3 Fatty Acids: Salmon is rich in omega-3 fatty acids, which can help reduce the risk of heart disease. Antioxidants: Spinach, tomato, and avocado are rich in antioxidants, protecting heart cells from oxidative damage. Healthy Fats: Olive oil's monounsaturated fats are a heart-healthy choice. Fiber: Spinach and walnuts provide fiber, helping lower cholesterol levels and maintaining vascular health. Note: Dietary habits vary among individuals. If you have specific health conditions or dietary needs, consult your doctor or a registered dietitian for personalized advice.