Tantalize your Taste Buds and Nourish Your Heart

In the journey towards a healthier heart, food choices play a pivotal role. Adopting a balanced diet filled with heart-healthy ingredients can significantly lower the risk of cardiovascular diseases. But healthy eating doesn't have to be bland or boring! Here are three mouthwatering recipes that will tantalize your taste buds while nourishing your heart.

Chunky chicken vegetable and rosemary stew is an excellent choice for heart health due to its nutritious ingredients and low saturated fat content. Chicken provides lean protein, essential for muscle health and overall well-being

Ingredients:

1 tbsp (15 mL) canola oil

12 oz (350 g) boneless chicken breasts, cut into 1-inch (2.5-cm) pieces

1 tbsp (15 mL) canola oil

1 medium onion, cut in 8 wedges

3 medium carrots, quartered lengthwise and cut into thirds

1 medium celery stalk, cut into 1-inch (2.5-cm) pieces

2 cups (500 mL) water

2 dried bay leaves

1/4 tsp (1 mL) crushed red pepper flakes

1 can (15 oz/426 mL) reduced-sodium navy beans, rinsed and drained

1 cup (250 mL) grape tomatoes, quartered

1/2 cup (125 mL) chopped fresh Italian parsley

1 tbsp (15 mL) chopped fresh rosemary

Step-by-Step Instructions:

In the oven, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.

Add remaining 1 tbsp (15 mL) canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to a boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.

Stir in chicken, beans, tomatoes, Italian parsley and rosemary. Cover and cook for 5 minutes or until tomatoes are tender and chicken is cooked.

Salmon is a superstar when it comes to heart health, thanks to its rich omega-3 fatty acids. This grilled salmon recipe combines the goodness of fish with zesty lemon and aromatic herbs for a burst of flavor.

Ingredients:

4 salmon filets

2 tablespoons olive oil

2 cloves garlic, minced

1 tablespoon fresh parsley, chopped

1 tablespoon fresh dill, chopped

Juice of 1 lemon

Salt and pepper to taste

Step-by-Step Instructions

Preheat your grill to medium-high heat.

In a small bowl, whisk together olive oil, garlic, parsley, dill, lemon juice, salt, and pepper.

Brush the salmon filets with the prepared mixture.

Grill the salmon for about 4-5 minutes per side, or until cooked through and flaky.

Serve hot, garnished with lemon slices and additional herbs if desired.

Packed with fiber, protein, and essential nutrients, this quinoa salad is a wholesome addition to any heart-healthy diet. Creamy avocado and protein-rich chickpeas make this salad satisfying and delicious.

Ingredients

1 cup quinoa, cooked and cooled

1 avocado, diced

1 can chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1/4 cup red onion, finely chopped

2 tablespoons fresh cilantro, chopped

Juice of 1 lime

2 tablespoons olive oil

Salt and pepper to taste

Step-by-Step Instructions:

In a large bowl, combine cooked quinoa, diced avocado, chickpeas, cherry tomatoes, red onion, and cilantro.

In a small bowl, whisk together lime juice, olive oil, salt, and pepper.

Pour the dressing over the salad and toss gently to combine.

Serve chilled or at room temperature as a nutritious side dish or light meal.

Incorporating these heart-healthy recipes into your diet can make a significant difference in your overall well-being. With wholesome ingredients and delicious flavors, eating for a healthy heart has never been more enjoyable!