Quick and Easy Heart Healthy Recipes

Did you know February is American Heart Month? Here at Favorite Healthcare Staffing, we are focused on helping raise awareness this month by wearing red, setting healthy goals, and getting active during the workday. We’ve also decided to celebrate by providing you with our go-to heart healthy recipes that actually taste good! Heart health is extremely important, and that’s why we gathered a list of appetizers and main dishes that are both delicious and good for you. This blog will also educate you on heart healthy foods and supplements that you can easily integrate into your diet.

Heart Healthy Foods and Supplements

Common foods that will increase heart health include almonds, walnuts, oranges, cherries, salmon, tuna, avocados, dark chocolate, and low-fat yogurt (University of Iowa Hospitals & Clinics, 2023). As for supplements, you can decrease chances of heart disease with folic acid, fiber, fish oil, flaxseed, magnesium, green tea, coenzyme Q10, and more (Griffin, 2023). Adding these foods and supplements into your everyday routine and diet can drastically improve the health of your heart.  

Appetizers

Quinoa cakes:

Sweet potatoes, quinoa, olive oil, and garlic are all great food options that are heart healthy. Ready in about an hour, you’ll love this easy to make appetizer.  

Ingredients:  

• 3 sweet potatoes, peeled and cut into spears 
• 1 cup uncooked quinoa 
• 2 eggs 
• 3 cloves garlic, minced 
• 6 ounces Gruyere or Parmesan cheese, shredded 
• 2 tablespoons finely chopped fresh parsley 
• 1 teaspoon salt 
• 1/4 teaspoon ground black pepper 
• 1/4 teaspoon nutmeg 
• 2 tablespoons olive oil 

Instructions: Click here to view the cooking instructions for quinoa cakes

Baked brie envelopes:

Oranges and cinnamon are the heart healthy ingredients that can be found in this recipe. Another bonus to this crowd-pleasing snack is that it only takes about 20 minutes to make! 

Ingredients:  

• 1/2 cup fresh or frozen cranberries 
• 1/2 medium orange, quartered 
• 2 tablespoons sugar 
• 1 cinnamon stick 
• 1 sheet puff pastry dough, cut into 12 1/4-ounce squares 
• 6 ounces Brie cheese, cut into 1/2-ounce cubes 
• 2 tablespoons water 
• 1 egg white 

Instructions: Click here to view the instructions to make baked brie envelopes  

Shrimp ceviche:

Several heart healthy ingredients can be found in this easy to make recipe. Black beans, olive oil, and garlic are all foods that can strengthen your heart. You could even add avocado to this recipe to boost the heart healthiness of this delicious appetizer. Better yet, it only takes about 30-45 minutes to make! 

Ingredients:  

• 1/2 pound raw shrimp, cut in 1/4-inch pieces 
• 2 lemons, zest and juice 
• 2 limes, zest and juice 
• 2 tablespoons olive oil 
• 2 teaspoons cumin 
• 1/2 cup diced red onion 
• 1 cup diced tomato 
• 2 tablespoons minced garlic 
• 1 cup black beans, cooked
• 1/4 cup diced serrano chili pepper and seeds removed
• 1 cup diced cucumber, peeled and seeded
• 1/4 cup chopped cilantro 

Instructions: Click here to view the instructions to make shrimp ceviche  

Basil pesto stuffed mushrooms:

Ingredients: 

If you like mushrooms, then this might be your next obsession. Easy to make and ready in about 25 minutes, this appetizer is not only delicious but great for heart health. Made from ingredients like mushrooms, parsley, basil leaves, pumpkin seeds, olive oil, and garlic, this recipe is packed with heart healthy foods.  

• 20 crimini mushrooms, washed and stems removed 
• Topping: 
• 1 1/2 cups panko breadcrumbs 
• 1/4 cup melted butter 
• 3 tablespoons chopped fresh parsley 
• Filling: 
• 2 cups fresh basil leaves 
• 1/4 cup fresh Parmesan cheese 
• 2 tablespoons pumpkin seeds 
• 1 tablespoon olive oil 
• 1 tablespoon fresh garlic 

• 2 teaspoons lemon juice 
• 1/2 teaspoon kosher salt 

Instructions: Click here to view the cooking instructions for basil pesto stuffed mushrooms  

Broccoli salad:

Cranberries, sunflower seeds, and olive oil are all foods that can aid in heart health. This broccoli salad is perfect as a side dish and can be made in only 25 minutes! 

Ingredients: 

• 5-6 cups broccoli florets, 1 lb, about 2 ½ heads of broccoli (450g) 
• 1 cup sharp cheddar cheese thicker, not finely shredded (115g) 
• ⅔ cup dried cranberries (85g) 
• ½ cup crumbled bacon (60g) 
• ½ cup salted sunflower seeds (60g) 
• ⅓ cup red onion diced into small pieces (50g) 

Dressing 

• ¾ cup mayo or olive oil mayo (175g) 
• ¼ cup sour cream (70g) 
• 1 ½ Tablespoon white wine vinegar 
• 3 Tablespoons sugar (40g) 
• ¼ teaspoon salt 
• ¼ teaspoon pepper 

Instructions: Click here to view the instructions for making broccoli salad 

Black bean and corn relish:

Everyone loves a good dip that is easy to make and perfect to bring to gatherings with friends and family. Heart healthy foods in this dip include black beans, garlic, parsley, and bell peppers. Another benefit to this appetizer is that it can be made in about 30 minutes.  

Ingredients:  

• 1 can (15.5 ounces) black beans, rinsed and drained (about 2 cups) 
• 1 cup frozen corn kernels, thawed to room temperature 
• 4 tomatoes, seeded and diced (about 3 cups) 
• 2 garlic cloves, chopped 
• 1/2 medium red onion, diced (about 1/2 cup) 
• 1/2 cup chopped parsley 
• 1 green, yellow or red bell pepper, seeded and diced (about 1 cup) 
• 2 teaspoons sugar 
• Juice from 1 lemon 

Instructions: Click here to view the instructions for making black bean and corn relish  

Main Dishes

Egg roll in a bowl:

Lean meats like ground chicken or pork are a healthier alternative for your heart health. Skip the red meats and enjoy this savory dish. Other heart healthy ingredients that can be found in the egg roll in a bowl are garlic and ginger, which may prevent heart disease. This meal is also easy to make and can be completed in about 20 to 30 minutes.  

Ingredients:  

• 1 pound ground chicken or ground pork 
• 4 green onions whites/greens separated 
• 2 teaspoons fresh ginger grated 
• 4 cloves garlic minced 
• 1 pound coleslaw mix or shredded cabbage 
• 3 tablespoons soy sauce 
• 1 teaspoon sesame oil or to taste 
• cilantro & sesame seeds for garnish 

Instructions: Click here to view the cooking instructions for egg roll in a bowl  

Garlic parmesan zucchini noodles:

These heart healthy zucchini noodles take only 20 minutes to cook and can benefit your heart health. Zucchini, olive oil, garlic, and basil leaves are all heart healthy foods that can be found in this recipe. Once you’ve tried this dish, it will surely become a staple in your cookbook.  

Ingredients:  

• 4 medium zucchini (about 2 pounds) 
• 3 tablespoons extra virgin olive oil 
• 1 tablespoon minced garlic (3 to 4 cloves) 
• 1/4 to 1/2 teaspoon crushed red pepper flakes, depending on how spicy you like the pasta 
• 2 medium tomatoes, chopped, see note (about 12 ounces) 
• 1/2 cup shredded parmesan cheese, plus more for serving, see notes for alternatives 
• 1 cup basil leaves, torn into pieces 
• 1 teaspoon cornstarch 
• 2 teaspoons cold water 
• Salt, to taste 

Instructions: Click here to view the cooking instruction for garlic parmesan zucchini noodles  

Ginger beef stir fry with baby bok choy:

Ready in 25 minutes, this heart healthy recipe will leave you wanting more. Ginger, sesame oil, and bok choy are all foods that will benefit your heart. Try this recipe today and see for yourself why it is so favored.  

Ingredients:  

• 12 ounces beef flank steak, trimmed 
• 1 tablespoon minced fresh ginger 
• 1 ½ teaspoons reduced-sodium soy sauce 
• 1 teaspoon dry sherry plus 1 Tbsp., divided 
• 1 teaspoon cornstarch 
• 1 teaspoon toasted sesame oil 
• 2 tablespoons oyster-flavored sauce, preferably Lee Kum Kee Premium 
• 1 tablespoon vegetable oil 
• 1 pound baby bok choy, trimmed and cut into 2-inch pieces (about 8 cups) 
• 3 tablespoons unsalted chicken broth 

Instructions: Click here to view the cooking instructions for ginger beef stir fry with baby bok choy  

Turkey chili:

Perfect for a chilly day, this turkey chili recipe is the best comfort food during cold seasons. Heart healthy ingredients that can be found in this recipe include turkey breast, cumin, pinto beans, and black beans. This recipe takes about 50 minutes to make and can be enjoyed for several days after it’s been cooked.  

Ingredients:  

• 1 1/2 tablespoons canola or corn oil 
• 1 medium or large onion, chopped 
• 20 ounces ground skinless turkey breast 
• 2 large garlic cloves, minced OR 1/2 teaspoon garlic powder 
• 2 teaspoons chili powder 
• 1/2 teaspoon pepper 
• 1/2 teaspoon ground cumin 
• 1 15.5-ounce can no-salt-added pinto beans, rinsed and drained 
• 1 15.5-ounce can no-salt-added black beans, rinsed and drained 
• 1 14.5-ounce can no-salt-added diced tomatoes, undrained 
• 1 3/4 cups fat-free, low-sodium chicken broth 
• 1 cup frozen whole-kernel corn 
• 1 6-ounce can no-salt-added tomato paste 
• 4 medium green onions (green part only), sliced 

Instructions: Click here to view the cooking instructions for turkey chili  

Thai chicken pasta salad:

This recipe is especially perfect to bring for a quick and easy lunch and makes for great leftovers. Heart healthy foods you will find in this recipe consist of garlic, sesame oil, cabbage, and chicken breast. This Thai chicken pasta salad is also a quick and easy meal option because it only takes 30 minutes to make.  

Ingredients:  

• 12 ounces uncooked whole wheat spaghetti 
• 2 large carrots, julienned 
• 3/4 cup reduced-fat creamy peanut butter 
• 3 tablespoons water 
• 3 tablespoons lime juice 
• 3 tablespoons molasses 
• 4-1/2 teaspoons reduced-sodium soy sauce 
• 3 garlic cloves, minced 
• 1-1/2 teaspoons rice vinegar 
• 1-1/2 teaspoons sesame oil
• 1/4 teaspoon crushed red pepper flakes 
• 8 cups finely shredded Chinese or napa cabbage 
• 2 cups shredded cooked chicken breast 
• 2/3 cup minced fresh cilantro 
• 3 tablespoons unsalted dry roasted peanuts, chopped 

Instructions: Click here to view the cooking instructions for Thai chicken pasta salad  

Ground turkey stuffed bell peppers:

This last recipe is another tasty meal option that you’ll want to try. Made with heart healthy foods such as bell peppers, wild rice, ground turkey, garlic, and olive oil, these stuffed bell peppers will be your new go-to meal. The average total time to cook this meal is 50 minutes and can be enjoyed for several days once cooked.  

Ingredients:  

•  6 large bell peppers, any color 
•  2 cups wild rice, cooked 
•  1 lb. 93% Lean ground turkey 
•  2 cloves garlic, minced 
•  1 small onion, diced 
•  1 16 oz. jar crushed tomatoes 
•  1 teaspoon Italian seasoning 
•  1 teaspoon salt 
•  1/2 teaspoon pepper 
•  1 1/2 cups sharp cheddar cheese, shredded 
•  1 tablespoon olive oil 

Instructions: Click here to view the cooking instructions for ground turkey stuffed bell peppers  

Mix up your diet and try out some of these delicious heart healthy recipes! Far from boring and bland, these appetizers and dishes will make healthy eating more exciting. Celebrate American Heart Month with us by making some of these recipes for you and your loved ones. We hope this blog has given you some meal prep inspiration and don’t forget to let us know what you think by commenting on our social media pages!  

Sources

https://uihc.org/health-topics/10-foods-improve-your-heart-health 

https://linqservices.com/how-managed-service-providers-can-help-with-staffing-issues/ 

https://www.mayoclinic.org/healthy-lifestyle/recipes/quinoa-cakes/rcp-20197739 

https://www.mayoclinic.org/healthy-lifestyle/recipes/baked-brie-envelopes/rcp-20197659 

https://www.mayoclinic.org/healthy-lifestyle/recipes/shrimp-ceviche/rcp-20135305 

https://www.mayoclinic.org/healthy-lifestyle/recipes/basil-pesto-stuffed-mushrooms/rcp-20197676 

https://www.mayoclinic.org/healthy-lifestyle/recipes/basil-pesto-stuffed-mushrooms/rcp-20197676 

https://sugarspunrun.com/broccoli-salad/ 

https://www.mayoclinic.org/healthy-lifestyle/recipes/black-bean-and-corn-relish/rcp-20049744 

https://www.spendwithpennies.com/egg-roll-in-a-bowl/ 

https://www.inspiredtaste.net/29992/garlic-zucchini-pasta-recipe/ 

https://www.eatingwell.com/recipe/274838/chinese-ginger-beef-stir-fry-with-baby-bok-choy/ 

https://recipes.heart.org/en/recipes/turkey-chili 

https://www.tasteofhome.com/recipes/thai-chicken-pasta-salad/ 

https://dearcrissy.com/ground-turkey-stuffed-peppers-recipe/