Heart Healthy Recipes for your Diet

Including heart-healthy food in your daily diet is a great way to reduce the risk of heart diseases as well as also works great in improving overall health.

If you or anyone in your family is suffering from heart disease, you must eat these heart-healthy recipes which contain fresh fruits and vegetables, lean proteins and whole grains. You can prepare and enjoy these recipes anytime as a snack or as the whole meal at lunch or dinner.

Healthy Recipes for your Diet

Let’s start with these heart-healthy recipes that include ingredients and step by step guide to prepare them.

1. Black Bean and Corn Salad
2. Spiced Quinoa
3. Red Quinoa and Avocado Salad
4. Braised Balsamic Chicken
5. Chia Seed Pudding
6. Roasted Iowa Root Vegetables

Black Bean and Corn Salad

Ingredients:

• Half a cup of olive oil
• 1-2 minced garlic cloves
• 2 tablespoons of lime juice
• 1 teaspoon of salt or as per your taste
• Half teaspoon of powdered black pepper
• 2 cans of drained black beans
• 1-2 cups of corn kernels
• 1 peeled and diced avocado
• 1 chopped red bell pepper
• 2-3 chopped tomatoes
• Half a cup of thinly sliced green onions
• Half a cup of chopped cilantro

How to prepare:

• Take a small jar and add olive oil, garlic, lime juice, black pepper and salt in it.
• Mix all ingredients well.
• Take a large bowl and add black beans, corn kernels, avocado, red bell pepper, tomatoes, green onions, and cilantro.
• Now, pour the lime dressing over salad and stir all ingredients properly.
• Your heart-healthy salad is ready to eat.

Spiced Quinoa

Ingredients:

• 1 tablespoon olive oil
• 1 chopped onion
• 1 minced garlic cloves
• 1 cup of quinoa
• 1-2 tablespoons of curry powder
• Half teaspoon salt or as per your taste
• Half teaspoon powdered black pepper
• Half teaspoon cumin
• 1-2 cups of chicken stock
• 1 can of drained garbanzo beans
• Half a cup of roasted pine nuts

How to prepare:

• Take a saucepan and add olive oil, onion, and garlic in it.
• Heat these ingredients on a medium heat for 5 minutes, or until onion turns soft and translucent.
• Now, add quinoa, curry powder, salt, black pepper, cumin, and chicken stock, and bring this to boil.
• Reduce the heat from medium to low and let it boil for 20-25 minutes, until quinoa tenders.
• Once it is cooked properly, now add drained garbanzo beans and roasted pine nuts.
• You can serve it hot or cold, whatever you want.

Red Quinoa and Avocado Salad

Ingredients:

• Half cup of red quinoa
• Half cup of water
• 1 cup halved cherry tomatoes
• 1 cup diced cucumber
• Half cup of chopped onion
• 2 tablespoon lime juice
• Half teaspoon of powdered cumin
• 2 cups of baby spinach
• 1 sliced avocado
• Salt and powdered black pepper as per your taste

How to prepare:

• Take a saucepan and add red quinoa and water and boil them over high heat.
• Reduce heat and cover it with a lid and simmer until quinoa becomes soft.
• It will take around 15-20 minutes to make it thick.
• Take another bowl and pour boiled quinoa in it to refrigerate it until cold.
• Once it is chilled, add quinoa it in other ingredients – tomatoes, cucumber, and onion.
• Now, add lime juice, powdered cumin, salt, and pepper, and mix everything properly.
• Place spinach leaves on the serving bowl or plate, pour quinoa salad and serve it with slices of avocado on the top.

Braised Balsamic Chicken

Ingredients:

• 5-6 skinless and boneless chicken breasts
• 1 teaspoon garlic salt
• 1 teaspoon powdered black pepper or as per your taste
• 2 tablespoons of olive oil
• 1 thinly sliced onion
• 1 can diced tomatoes
• Half cup of balsamic vinegar
• 1 teaspoon oregano
• 1 teaspoon dried basil
• 1 teaspoon dried rosemary
• Half teaspoon dried thyme

How to prepare:

• Spread garlic salt and black pepper on both sides of chicken breasts.
• Take a skillet and heat olive oil over medium heat.
• Cook chicken breasts until it turns brown, something like 3-4 minutes for one side.
• Now, add onion, cook and let it turn brown.
• Add tomatoes, balsamic vinegar, oregano, dried basil, dried rosemary and dried thyme over chicken.
• Simmer chicken until juice gets out clear or for 15-20 minutes on low heat.

Chia Seed Pudding

Ingredients:

• 1 cup vanilla-flavored almond milk
• 1 cup vanilla with no-fat yogurt
• 3 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 2-3 pinches of salt
• 1/4 cup of chia seeds
• 4-5 chopped strawberries
• 1/4 cup of toasted almonds

How to prepare:

• Take a bowl and add almond milk, yogurt, 2 tablespoons of maple syrup, vanilla extract and salt in it.
• Whisk them well until all ingredients blend.
• Now, add chia seeds and stir them in the mixture and let it be soaked for 30 minutes.
• Again stir it well, cover the bowl and refrigerate it for 8-9 hours or overnight.
• Take a small bowl and add strawberries in it.
• Drizzle 1 tablespoon of maple syrup on it and stir well.
• Now, add the almonds and stir.
• Take a serving bowl, add chia seed mixture in it and serve it with a little portion of strawberries and almonds mixture on the top.

Roasted Iowa Root Vegetables

Ingredients:

• 1 cup of peeled and diced parsnips
• 1 cup of peeled and diced carrots
• 1 cup of peeled and diced celery root
• 1 cup of peeled and diced rutabaga
• Half cup of chopped yellow onion
• 3 tablespoons minced garlic cloves
• 3 tablespoons of dried rosemary
• 2 tablespoons of olive oil
• Salt and powdered black pepper as per your taste

How to prepare:

• Take a large bowl and add parsnips, carrots, celery root, rutabaga, and yellow onion and mix them well.
• Now, add garlic, dried rosemary, olive oil, salt, and black pepper.
• Make sure to stir them properly to coat vegetables evenly.
• Take a baking dish and spread this mixture in a single layer.
• Roast these vegetables in the preheated oven until they turn brown, it may take 40-45 minutes.

Conclusion

If you are looking for some food ideas to keep your heart and overall body healthy, simply try these heart-healthy recipes that you will love to eat all season long.