Following a heart-healthy diet doesn’t mean cutting flavor from your dishes, in fact increasing the amount of herbs you use while decreasing sodium can actually bring more flavor and excitement to the meals you prepare. We’ve rounded up three of our favorite heart-healthy recipes that are quick to prepare and that don’t require expert level culinary skills.
Salmon with Grape Tomatoes and Green Beans
Ingredients:
- 4 cloves garlic, minced
- 1 lb fresh green beans
- 1 pt grape tomatoes
- ½ cup pitted kalamata olives
- 2 tablespoons olive oil
- Himalayan pink salt
- Black pepper (cracked or ground)
- 1 skinless salmon filet
Heat oven to 425 degrees Fahrenheit. In a large bowl, toss together the garlic, green beans, grape tomatoes and olives with one tablespoon of olive oil and add black pepper to taste. Transfer vegetables coated vegetables to a large baking sheet and roast in preheated oven until vegetables are tender and just beginning to brown, about 12 to 15 minutes. While the vegetables are roasting, heat the remaining tablespoon of olive oil in a large skillet over medium heat. Season the salmon filet with Himalayan pink salt and black pepper. Place salmon in skillet and cook until golden brown and opaque throughout, about four to five minutes per side. Move vegetables and salmon to a serving dish and enjoy.
Turkey and Kale Soup with Quinoa and Garbanzo Beans
Ingredients:
- 1 cup dry quinoa
- 1 tablespoon olive oil
- 1 lb ground turkey
- 3 cloves garlic, minced
- 1 cup onion, diced
- 2 tablespoons fresh sage, chopped
- 2 tablespoons fresh rosemary, chopped
- 3 (14 oz) cans vegetable broth
- ¾ cup water
- 1 (15 oz) can garbanzo beans, drained and rinsed
- ⅓ cup tomato paste
- 2 cups kale, chopped
- Sea salt and black pepper to taste
Heat olive oil in a large soup pot, then add turkey, garlic and onion. Cook over medium heat until onion is soft and turkey is browned. Add sage and rosemary and stir to combine, but do not allow herbs to brown. Pour vegetable broth, water, garbanzo beans and tomato paste into the pot and bring to a boil. Once boiling, add kale and quinoa. Simmer until kale is tender and quinoa is cooked. Season with salt and black pepper to taste.
Spaghetti With Roasted Tomatoes
Ingredients:
- 12 oz whole grain spaghetti
- 6 cups cherry tomatoes
- 6 cloves garlic, minced
- 3 tablespoons olive oil
- Sea salt and black pepper
- ½ cup fresh herbs of your choice, chopped (we recommend basil, rosemary and chives)
- Parmigiano Reggiano to top
Heat oven to 400 degrees Fahrenheit. Cook pasta according to directions on package. When done, drain and return to pot. On a rimmed baking sheet, toss cherry tomatoes with garlic, two tablespoons of olive oil, salt and pepper to taste. Place tomatoes in oven and roast, tossing once, until they begin to burst, about 20 to 25 minutes. Add roasted tomatoes, fresh herbs and one tablespoon olive oil. Grate or shave Parmigiano Reggiano on top just before serving.
These three heart-healthy recipes are absolutely perfect for beginners and won’t have you standing in the kitchen all night to prepare a healthy, delicious meal. Experiment with different vegetables and herbs to add even more flavor to your heart-healthy foods.
