Heart-Healthy Recipes: Easy Everyday Meals

When it comes to a heart-healthy diet, my uncle only had this to say about following it: "If it tastes good, spit it out." While it's true that healthier food low in carbs, salt, and fat often don't taste as satisfying as a burger from a fast food place, with some creativity and an open mind, you'll find there are a lot of tasty options out there. Take a look at these three recipes below for some inspiration for your next heart-healthy meal, and start getting better about monitoring your fitness and taking care of your heart.

Butternut Squash and Turmeric Soup

This recipe is perfect for the upcoming winter months. Not only will it warm you up, but the four servings have 295 calories, 0 mg. of cholesterol, and only 553 mg. of sodium. It also only takes 35 minutes total to prepare and cook.

Ingredients:

  • 2 tbsp. plus 1 tsp. of extra virgin olive oil
  • 1 large onion, chopped roughly
  • 1 tbsp. vegetable bouillon base (such as Better Than Bouillon)
  • 1 medium butternut squash (about 2 1/2 lbs.), peeled (seeds reserved), cut into 1" pieces
  • 2 medium carrots, cut into 1" pieces
  • 2 1/4 tsp. turmeric
  • 2 1/4 tsp. black pepper
  • 2 tbsp. light coconut milk (which makes the soup rich and flavorful)

Directions:

  1. Heat 2 tablespoons of oil in a large Dutch oven over medium heat. Add the onion and cook, with the mixture covered, stirring occasionally, until tender, which takes 6 to 8 minutes.
  2. Then, combine the bouillon base with 6 cups boiling water, stirring to make it dissolve.
  3. Add the squash, carrots, 2 teaspoons of turmeric and 1/2 teaspoon of pepper to the Dutch oven and cook, stirring for one minute. Add the broth, bring it to a boil, then reduce the heat and let the broth simmer until the vegetables are very tender, which takes 18 to 22 minutes.
  4. Meanwhile, heat oven to 375° F. Toss the reserved seeds (about 1/4 cup, along with the remaining teaspoon of oil, 1/4 teaspoon turmeric and 1/4 teaspoon pepper and roast until the seeds are golden brown and crispy, which takes 9 to 11 minutes.
  5. Using an immersion blender (a standard blender also works, just do it in batches) purée the soup. Sprinkle with the toasted seeds and swirl in the coconut milk.

Garlic Herb Oven Roasted Chicken

You wouldn't believe that fresh rosemary, thyme, and garlic would go into making a chicken breast that's also healthy for you, but that's exactly what goes into this garlic herb oven-roasted chicken. Say goodbye to plain chicken breasts with this recipe. It makes four servings and has 498 calories, 122 mg. of cholesterol, and 701 mg. of sodium (for two pieces). It takes 50 minutes altogether to prepare and cook.

Ingredients:

  • 3 pounds whole chicken, cut into parts
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 3 Tablespoons avocado oil, or extra virgin olive oil
  • 40 cloves fresh garlic, peeled
  • 4 sprigs fresh rosemary
  • 4 sprigs fresh thyme
  • 1 large lemon, cut into slices (about 1/8th inch thick)

Directions:

  1. Heat oven to 350 degrees F.
  2. Pat chicken pieces dry with paper towels, then season the chicken skin with salt and pepper.
  3. Heat oil in a large, heavy-bottomed pot (such as a Dutch oven) over medium-high heat until it's very hot, but not smoking.
  4. Place chicken pieces skin-side down into oil and cook 3-4 minutes, or until chicken releases easily from the pan and is golden brown. You may need to do this in batches so as not to overcrowd the chicken.
  5. Transfer browned chicken pieces temporarily to a platter; Reduce burner heat to medium and add garlic cloves to the pan. Cook 2-3 minutes, stirring occasionally to prevent garlic from burning.
  6. Turn off burner heat and place chicken pieces skin side up on top of the garlic. Place sprigs of rosemary, thyme, and slices of lemon on and around the chicken, cover the pot with a lid and place onto the middle rack of the hot oven.
  7. Cook for 40 minutes, or until a cooking thermometer inserted into the thickest part of a breast reads 163 degrees F. Remove pot from the oven and transfer the chicken pieces and garlic cloves to a serving platter. Tent platter with aluminum foil and allow the chicken to rest for 5-10 minutes before serving.

Spiced Carrot Fritters

Good for a snack or quick meal, these fritters are a fun way to eat your carrots. The four servings have 227 calories, 106 mg. of cholesterol, and 477 mg. of sodium. It takes 30 minutes total to prep and cook.

Ingredients:

  • 2 large eggs
  • Kosher salt and pepper
  • 12 oz. carrots (about 3 large)
  • 1/4 c. panko breadcrumbs
  • 3 scallions, thinly sliced
  • 1 red chile, seeded for less heat (though you can leave some seeds in for more heat if you like) and thinly sliced
  • 1 c. fresh cilantro
  • 2 tbsp. fresh lime juice
  • 3 tbsp. olive oil
  • 2 oz. feta cheese, crumbled
  • Green salad, or your preferred favorite healthy side, to serve the fritters with.

Directions:

  1. In a large bowl, whisk together the eggs and 1/2 teaspoon each of salt and pepper.
  2. Using a food processor with the large grater attachment, coarsely grate the carrots. Add them to the bowl with the eggs and toss to coat. Fold in the panko, then 2 scallions, the chile, and cilantro.
  3. In a small bowl, combine the lime juice, 1 tablespoon of oil, and the remaining scallion.
  4. Heat a large cast-iron skillet over medium heat, then add 1 tablespoon of oil. Drop 6 spoons of the carrot mixture into the skillet and cook until its golden brown and crisp, about 3 minutes per side; then transfer to a wire rack. Repeat with the remaining oil and carrot mixture, adding more oil to the skillet, if necessary.
  5. Gently stir the feta into the lime-scallion mixture. Serve over the carrot fritters and serve with green salad, if desired. Again, any healthy side will do. You can also have these on their own if you prefer.

Being healthy and more relaxed and feeling well doesn't mean you're doomed to a tasteless diet. Even healthy food can be fun to eat. Take a look around your house or local grocery store and see what kind of recipes you can come up with. The possibilities are endless.

Resources— ItsYummi (garlic herb oven roasted chicken), Woman's Day (butternut squash and turmeric soup), Woman's Day (spiced carrot fritters)

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