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  • Writer's pictureKirsten Smith

Delicious Heart-Healthy Family Recipes: Nourishing Meals to Try During American Heart Month


February is not only the month of romance, it's also American Heart Month! This makes it the perfect time to show some love to our family's hearts by whipping up delicious, heart-healthy meals. In this blog post, I'll be sharing some fantastic recipes that include heart-friendly ingredients. These recipes are guaranteed to be a hit with your family!


Best Heart Healthy Meals For American Heart Month:


1. Grilled Salmon with Avocado Salsa


This recipe combines grilled salmon filets with zesty avocado salsa. The salmon offers heart-healthy omega-3 fatty acids, while the avocado adds creaminess and an extra boost of healthy fats. It's a delicious combination that will have your whole family digging in for seconds!


Ingredients:


- 4 salmon filets

- 2 tablespoons of olive oil

- I/2 teaspoon of garlic powder

- I/2 teaspoon of cumin

- I/2 teaspoon of chili powder

- 2 ripe avocados diced

- 1/2 cup red onion finely chopped

- 1/4 cup fresh cilantro chopped

- Juice of 1 lime

- Salt and pepper


Recipe Instructions:


Step 1: Get out a large non-stick pan. Then Preheat your grill to medium-high heat.


Step 2: Season your salmon filets with salt, pepper, garlic powder, chili powder, cumin, and a little bit of olive oil. You can also add other spices that you like to season your salmon.


Step 3: Grill your salmon for about 4-5 minutes per side or until it is fully cooked.


Step 4: In a bowl, combine your diced avocados, red onion, cilantro, lime juice, and olive oil, and add a pinch of salt.


Step 5: Serve your grilled salmon and top it off with the avocado salsa. I also recommend making some rice on the side!



2. Quinoa and Black Bean Stuffed Peppers


These stuffed peppers are not only visually appealing but also incredibly heart-healthy. The quinoa and black bean filling is packed with nutrients and fiber. It's a satisfying and nutritious dish that your family will really love eating!


Ingredients:


- 6 bell peppers

- 1 cup quinoa

- 2 cups of vegetable broth

- 1 tablespoon of olive oil

- 1 can of black beans drained and rinsed

- 1 cup corn (fresh, frozen, or canned is fine)

- 1 cup diced tomatoes

- 1 teaspoon chili powder

- 1 teaspoon of cumin

- 1 teaspoon paprika

- 2 garlic cloves diced

- Salt and pepper

- Cheese if you want it


Recipe Instructions:


Step 1: Get out your quinoa and cook it according to package instructions. You’ll use the vegetable broth and simmer it till the liquid is gone. Then let the quinoa sit for at least five minutes or it will get soggy. You can also buy pre-cooked quinoa if you want to save yourself some time!


Step 2: Start preheating your oven to 375°F, then follow the next step to prepare your bell peppers.


Step 3: In a large bowl, combine cooked quinoa, black beans, corn, diced tomatoes, chili powder, cumin, salt, pepper, and any other seasoning you like.



Step 4: Get rid of the tops off the bell peppers and cut them in half. You’ll need to remove the seeds and stuff the peppers with the quinoa mixture. Sprinkle some of your favorite cheese on top.


Step 5: Then, place the stuffed peppers in a baking dish, add a little water to the bottom of the dish, cover with foil, and bake for 25-30 minutes.



3. Mediterranean Chickpea Salad


This Mediterranean chickpea salad is a refreshing and delicious heart-healthy option. I know some kids don’t like salad, but this one is packed with a ton of flavor that will change their minds. With chickpeas, cucumbers, and tomatoes, it's a great source of plant protein and nutrients. The tangy dressing is also a nice touch that makes this salad extra tasty.


Ingredients:


- 2 cans chickpeas (drained and rinsed)

- 1 cucumber diced

- 1 cup cherry tomatoes (halved)

- 1/2 red onion finely chopped

- 1/4 cup feta cheese crumbled

- 1/4 cup Kalamata olives pitted and sliced

- Chop up some fresh parsley


For your salad dressing use: 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 garlic clove minced, red pepper flakes, salt, and pepper.


Recipe Instructions:


Step 1: In a large bowl, add your chickpeas, cucumber, cherry tomatoes, red onion, feta, and olives.


Step 2: In a separate bowl make your salad dressing, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to make the dressing. You can also put these ingredients in a jar and shake it if you don’t want to whisk.


Step 3: Put the dressing over the salad and toss to combine everything fully.


Step 4: I also like to sprinkle fresh parsley on top for added flavor, but this is totally optional.




4. Oatmeal Banana Pancakes


These oatmeal banana pancakes are a delightful and heart-healthy breakfast choice that your kids will go crazy for. Made with wholesome ingredients like oats and ripe bananas, this is a great way to get dietary fiber and potassium into your whole family's diet. It’s also a nutritious way to start your day!


Ingredients:


- 1 1/2 cup old-fashioned oats

- 2 ripe bananas

- 1 cup unsweetened vanilla almond milk (or your favorite kinds of milk)

- 2 teaspoons baking powder

- 1/2 teaspoon cinnamon

- 1/2 teaspoon vanilla extract

- 2 eggs


Recipe Instructions:


Step 1: Place oats, eggs, banana, almond milk, baking powder, cinnamon, and vanilla extract in a blender. Blend until smooth.


Step 2: Heat a non-stick skillet over medium heat. Drizzle a little olive oil on top.

Step 3: Pour pancake batter onto the skillet and cook until bubbles start to form. Flip and cook the other side until it's a nice golden brown color.

Step 4: I like to serve these fluffy and delicious pancakes with fresh fruit or a bit of honey.


5. Mushroom Bolognese With Whole Wheat Pasta


This mushroom bolognese is a wholesome and heart-healthy twist on a classic favorite. The rich, savory sauce is made with mushrooms, carrots, and whole wheat pasta, offering plenty of fiber and flavor. It’s a great healthy alternative to our usual pasta dishes.


Ingredients:


- 12 ounces whole wheat pasta (Rigatoni)

- 16 ounces of white mushrooms chopped

- 2 carrots chopped

- 1 sweet onion finely chopped

- 1 zucchini finely chopped

- 3 cloves garlic minced

- 1 can (28 ounce) of crushed tomatoes

- 1 can of diced tomatoes (undrained)

- 1/2 cup of reduced-sodium chicken broth

- 2 tablespoons olive oil

- 1 teaspoon dried oregano

- Salt and pepper

- Grated Parmesan cheese if you want


Recipe Instructions:


Step 1: Cook your pasta in a separate pot. Boil the water and follow the instructions on the back of the box. Drain it then put it to the side and follow the next steps.


Step 2: In a large skillet, heat the olive oil over medium heat. Add the finely chopped mushrooms, carrots, onion, zucchini, and garlic. Cook until the vegetables are tender and most of the liquid from the mushrooms has evaporated. This should take you around 10 minutes.


Step 3: Stir in the tomatoes, dried oregano, garlic, and other seasoning you like. Simmer for about 10-15 minutes, or until the sauce thickens. Then add in a little salt and pepper to improve the taste.


Step 4: Serve the mushroom Bolognese sauce over the cooked whole wheat pasta. You can top your pasta off with parmesan cheese for some extra taste!



Final Thoughts on Heart Healthy Recipes


While cooking heart-healthy meals for your family is great, this doesn't mean you have to sacrifice flavor or your enjoyment of food. The recipes I’ve included are tasty, easy to make, and will have a positive impact on your family's well-being.


As moms, we play a significant role in the health and happiness of our families. I hope you find these recipes as enjoyable and beneficial as we have. Here's to a healthier heart and many more delicious family meals. Also, if you have your own favorite heart-healthy recipes or tips, I’d love to hear from you in the comments below!


198 views6 comments

6 Comments


calorieismoffood
Dec 09, 2023

I can rock with all of these healthy meals. They look flavorful as well. Thanks for sharing the recipes. - Kevin Foodie

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Guest
Nov 06, 2023

These look great, I especially like the pancakes. Thanks for the recipes!

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Guest
Nov 06, 2023

I am a big fan of Mediterranean diet so my number one would be Mediterranean chickpea salad. Thanks for sharing! Great recipes!

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Guest
Nov 05, 2023

All of these look delicious! I’m going to try the Banana Oatmeal pancakes first.

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Guest
Nov 04, 2023

Thank you for these great recipes. There are a lot of heart issues in my family and anything I can do to eat healthier is very welcomed.

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