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Happy Heart's Healthy Recipes

HeartMail's Nutrition Expert Liz Moore loves to cook! She has developed several tasty and nutritious recipes for HeartMail readers like you, using ingredients from her "5 Best Foods for the Heart" featured in this issue. Enjoy!

Baked Salmon with Dill

Servings per recipe: 4

16 oz salmon, about 1 inch thick
½ cup plain, non fat yogurt
2 cloves garlic, minced
2 Tbsp lemon juice
2 Tbsp fresh dill, chopped

Preheat oven to 350 degrees. Cut salmon into 4 evenly sized portions. Place on an aluminum lined baking sheet, skin side down. Combine yogurt, garlic, lemon juice and dill. Spread mixture evenly over each piece of salmon. Bake about 10-15 minutes, until opaque. Season with pepper to taste.

Nutrition Information

Serving size: 4 oz
Calories: 177
Total Fat: 9.3 gm
Saturated fat: 1.9 gm
Polyunsaturated fat: 3.3 gm
Monounsaturated fat: 3.3 gm
Sodium: 74 mg
Cholesterol: 0 mg
Potassium: 403 mg
Total Carbohydrates: 3.6 gm
Dietary Fiber: 0 gm
Sugars: 2.6 gm
Protein: 19 gm

Colorful Quinoa Salad

Servings per recipe: about 8

1 cup quinoa
¼ cup slivered almonds
¼ cup dried cranberries
½ green pepper, diced
¼ cup chopped parsley
3 Tbsp olive oil
3 Tbsp lemon juice
2 cups water

Rinse quinoa thoroughly in a strainer. In a medium pan, bring 2 cups water to a boil. Add the quinoa, cover, reduce heat and simmer. Cook until it looks translucent, about 15 minutes. Remove from heat and let it sit covered for about 10 minutes. Fluff with a fork. Prepare lemon vinaigrette: mix together olive oil, lemon juice and pepper to taste. Set aside. Mix cooked quinoa, almonds, cranberries, pepper and parsley together. Toss with lemon vinaigrette. Serve warm or refrigerate to serve cold.

Nutrition Information

Serving size: 2 oz
Calories: 156
Total Fat: 7.9gm
Saturated fat: 0.9 gm
Polyunsaturated fat: 1.3 gm
Monounsaturated fat: 5.1 gm
Sodium: 6 mg
Cholesterol: 0 mg
Potassium: 209 mg
Total Carbohydrates: 19 gm
Dietary Fiber: 2 gm
Sugars: 2.6 gm
Protein: 3.5 gm

New England Soy Trail Mix

Yields: 4 servings of ¼ cup each

¼ cup roasted soy nuts, unsalted
¼ cup walnuts
¼ cup dried cranberries
¼ cup dried blueberries (or raisins)
2 Tbsp. dark chocolate chips

Mix all ingredients together and separate into 4 servings.

Nutrition Information

Serving size: 1/4 cup serving
Calories: 190
Total Fat: 9 gm
Saturated fat: 2 gm
Sodium: 2 mg
Cholesterol: 0 mg
Potassium: 271 mg
Total Carbohydrates: 24 gm
Dietary Fiber: 3 gm
Sugars: 15 gm
Protein: 5 gm

Above content provided by Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.

Posted February 2011

Contact Information

CardioVascular Institute at
Beth Israel Deaconess Medical Center
330 Brookline Avenue
Boston, MA 02215