3 Recipes for Heart Health

Looking for heart‑healthy dinner ideas that taste amazing and support your wellness goals? This trio of recipes—a fresh salad, a wholesome side, and a flavorful entrée—brings together nutrient‑dense ingredients known for supporting cardiovascular health. Build your own cardio‑friendly menu with these simple, satisfying dishes.

1. Awesome Apple Chia Salad (High‑Fiber, Antioxidant‑Rich)

This refreshing twist on coleslaw features three standout superfoods.

• Apples provide soluble fiber and beneficial polyphenols.
• Chia seeds offer fiber, plant‑based protein, healthy fats, and essential minerals.
• Broccoli slaw delivers phytonutrients and crunch.

Ingredients

• 1–2 Granny Smith apples (to yield 1/2 cup chopped)
• 1–2 Gala apples (to yield 1/2 cup chopped)
• 2/3 cup shredded broccoli slaw*
• 1/2 cup sliced carrot
• 2 tbsp nonfat sour cream
• 1 tsp dry chia seeds
• 1 tbsp frozen apple juice concentrate (thawed)
• 1 tsp lemon juice
• 1 tsp sugar or 1/2 tsp stevia

Directions

1. Chop apples into bite‑sized pieces. Add apples, broccoli slaw, and carrots to a large bowl.
2. In a separate bowl, whisk together the remaining ingredients. Pour over the salad mixture and stir to coat thoroughly. Stir again to help the chia seeds cling and begin to gel.

*If broccoli slaw isn’t available, substitute 1/3 cup each shredded red and green cabbage.

Yields: 6 servings
Source: The Chia Seed Cookbook by MySeeds Chia Test Kitchen (Skyhorse Publishing)

2. Tomato‑Brown Rice Pilaf (Fiber‑Rich Whole Grain Side)

This warm, savory pilaf pairs whole‑grain brown rice—naturally rich in fiber—with garlic and tomatoes for a simple, heart‑smart side dish.

Ingredients

• 1 tbsp olive oil
• 1 tsp dried oregano
• 1/2 cup chopped onion
• 3 cloves garlic, chopped
• 1 cup brown basmati rice, rinsed and drained
• 1 cup coarsely chopped fresh tomato
• 3 cups chicken broth*
• 1/2 tsp salt
• 1/2 tsp freshly ground black pepper

*For sodium‑restricted diets: Use low‑sodium or sodium‑free broth, omit added salt, and increase oregano by 1/4 tsp.

Directions

1. Heat oil, oregano, onion, and garlic in a skillet over medium heat. Cook uncovered, stirring until onion edges begin to brown. Add rice and tomato; stir to coat.
2. Add broth and raise heat to high. Once boiling, reduce to a simmer, cover, and cook undisturbed for 45 minutes or until liquid is absorbed. Season with salt and pepper and fluff before serving.

Yields: 4 servings
Source: The Too Many Tomatoes Cookbook by Brian Yarvin (The Countryman Press)

3. Cherry‑Stuffed Grilled Chicken (Lean Protein with Antioxidants)

Sweet cherries shine in this flavorful entrée. They provide beneficial plant compounds along with copper, manganese, potassium, and vitamin C—making this dish both delicious and nutrient‑dense.

Ingredients

• 1 1/2 cups pitted, coarsely chopped sweet cherries
• 1/4 cup chopped onion
• 1 tsp chopped fresh sage
• 1/2 tsp salt
• 1/2 tsp chopped fresh thyme
• 4 skinless chicken breast halves (4–6 oz each)
• 3 tbsp olive oil
• 2 tbsp white wine vinegar
• 1 1/2 tsp garlic salt
• 1/2 tsp coarsely ground pepper

Directions

1. Combine cherries, onion, sage, salt, and thyme.
2. Cut a pocket into the thickest part of each chicken breast. Stuff with cherry mixture and secure with skewers or picks.
3. Mix oil, vinegar, garlic salt, and pepper. Marinate chicken for 30 minutes in the refrigerator.

4. Grill or broil, brushing with marinade during the first few minutes, until fully cooked and juices run clear.

Yields: 4 servings

Source: Reprinted with permission from Northwest Cherry Growers