Jamie Miller from Village Health Clubs shares some heart-healthy recipes with fresh ingredients to enjoy. PHOENIX (AZFamily) — February is all about the heart, not just because of Valentine’s Day. It is also American Heart Month to raise awareness for heart disease, which is sadly the leading cause of […]
Click here to view original web page at www.azfamily.com
PHOENIX (AZFamily) — February is all about the heart, not just because of Valentine’s Day. It is also American Heart Month to raise awareness for heart disease, which is sadly the leading cause of death in the U.S. However, your food can also help lower your risk for heart disease. Jamie Miller from Village Health Clubs shares some heart-healthy recipes with fresh ingredients to enjoy.
Blackened Salmon with Citrus Tomato Salsa
Heart Healthy Ingredients: Fatty Fish, Tomatoes, Citrus, Garlic & Onion, Avocado, Olive Oil, Whole Grains
- 4 salmon filets (about 1 lb)
- 1-2 tbsp blackening seasoning
- 1 tablespoon olive oil
- 2 oranges, peeled and diced
- 2 medium tomatoes, diced
- ¼ cup red onion, diced
- ¼ cup cilantro, chopped
- 2 tsp jalapeno, diced
- 1 garlic clove, diced
- Salt and pepper
- To serve: 2 cups brown rice, quinoa, or cauliflower rice and avocado and lime wedges
Prepare the citrus salsa by combining the orange, tomato, red onion, cilantro, jalapeno, garlic, salt and pepper to taste in a bowl. Set aside. Place salmon filets on a baking sheet. Season the top side (side without skin) with blackening seasoning, about 1 tsp per filet. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Carefully place each salmon filet into the skillet. If your salmon does not have skin, season the second side of salmon while in the pan. Cook 3-4 minutes, then carefully flip. Cook an additional 2-3 minutes (this depends on how thick your salmon is, about 8 minutes total cook time for a 1 inch thick piece. Turn off heat and let the salmon sit for 1 minute to finish cooking. Serve the salmon over whole grain of choice or cauliflower rice, with spoonfuls of citrus salsa on top of the fish, and sliced avocado and a wedge of lime to garnish.
Kale Farro Salad
Heart Healthy Ingredients: Leafy Green Vegetables, Whole Grains, Olive Oil, Garlic, Citrus
- 1 bunch lacinato kale ( 8-10 ounces) finely chopped, about 4–5 cups.
- 3 tablespoons olive oil
- 1 garlic clove, finely minced
- 1 tablespoon lemon zest
- 1/2 teaspoon salt
- 1 bunch flat-leaf parsley, very finely chopped ( tender stems, OK) about 1 cup
- 1/4 cup red onion, finely chopped
- 1 cup pomegranate seeds
- 1/2 cup – 1 cup toasted almonds, chopped, slivered, or sliced
- 1 cup cooked and cooled farro (or sub wheat berries, bulgar wheat, quinoa, or other grain)
- 1-2 tablespoon lemon juice, to taste
Add finely chopped kale, olive oil, salt, garlic and lemon zest. Massage the kale with clean hands or toss with tongs until kale becomes tenderized, 3-5 minutes. Add parsley, onion, pomegranate, almonds and farro. Toss to combine and add lemon juice. Mix and taste, adding more salt and lemon to your taste. If making ahead, make sure to re-taste right before serving- the farro will soak up much of the salt and lemon. Keeps 2-3 days in the refrigerator.
Raspberry Chocolate Almond Flour Muffins
Heart Healthy Ingredients: almonds, berries, dark chocolate
- 2 cups blanched almond flour
- 3 eggs, or 3 tbsp ground flax and ¼ cup + 2 tbsp water
- 1 ripe banana, mashed (about 1/3 cup)
- 3 tablespoons honey, granulated monk fruit, or sweetener of choice that measures like sugar
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 1 teaspoon vanilla
- ¾ cup fresh raspberries (or thawed from frozen)
- ⅓ cup dark chocolate chips (optional to use stevia-sweetened chocolate chips for a sugar-free muffin)
Preheat oven to 350ºF and line a muffin tin with muffin liners or grease muffin tin if not using liners. In a large bowl, combine the almond flour, eggs, mashed banana, sweetener of choice, baking powder, salt, and vanilla and stir well, until the batter is smooth. Fold in the raspberries and chocolate chips. Use a 1/4 cup measuring cup to scoop the batter into each muffin liner. It should yield 10-12 muffins. Bake until the tops are lightly golden, about 20-25 minutes. Let the muffins cool completely, before serving. Store muffins in an airtight container in the refrigerator for up to one week.
See a spelling or grammatical error in our story? Please click here to report it.
Do you have a photo or video of a breaking news story? Send it to us here with a brief description.
Copyright 2025 KTVK/KPHO. All rights reserved.
