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A Heart-Healthy Dinner — and Dessert!

Last updated: February 1, 2023

During the month of February, we celebrate heart month, and not just because of Valentine’s Day. The American Heart Association also recognizes February as a time to spotlight heart disease, which is the No. 1 killer of Americans. This heart-healthy meal plan not only includes a tasty dinner but also a dessert.

Sheet Pan Salmon and Bell Pepper Dinner

Although salmon is considered a fatty fish, the fat it contains is considered heart-healthy, as it contains a good amount of omega 3 fatty acids. This type of fat has been linked to numerous benefits for heart health, including lowering triglycerides and raising HDL (good) cholesterol levels. Pair this recipe with a nice green salad or brown rice for a complete meal.

PREP TIME

15 Min

COOK TIME

20 Min

SERVINGS

4

DIFFICULTY

Easy

Salmon Ingredients

  • 2 tablespoons olive oil
  • 4 (3-ounce) salmon fillets
  • 2 red bell peppers, cut into bite-sized pieces
  • 1 yellow bell pepper, cut into bite-sized pieces
  • 1 onion, sliced

Sauce Ingredients

  • 3 tablespoons lemon juice
  • 3 tablespoons olive oil
  • 2 tablespoons water
  • 1 tablespoon maple syrup
  • 5 cloves garlic, minced
  • ½ teaspoon salt, to taste, optional
  • 1 teaspoon ground cumin
  • ½ bunch fresh parsley, chopped
  • 1 lemon, sliced

Directions

  1. Preheat oven to 400 degrees. Grease a sheet pan with 2 tablespoons olive oil.
  2. Place salmon fillets, red and yellow bell peppers, and onion on the prepared sheet pan.
  3. Combine lemon juice, 3 tablespoons olive oil, water, maple syrup, garlic, salt, red pepper flakes, cumin and parsley in a small bowl. Drizzle two-thirds of the sauce over the sheet pan.
  4. Bake in the preheated oven until salmon is cooked through and flakes easily with a fork, 15-20 minutes.
  5. Serve with lemon slices and remaining sauce.

 

Berry Cheesecake Trifle

Looking for a sweet treat to break up the winter doldrums? This is a great recipe to shower some love on your favorite people while keeping their overall health in mind. The recipe keeps saturated fat and calories in check and is a beautiful ending to a romantic dinner or family gathering. Enjoy!

PREP TIME

40 Min

TOTAL TIME

40 Min

SERVINGS

16

DIFFICULTY

Easy

Ingredients

  • 2 cups fat-free cottage cheese
  • 2 cups powdered sugar
  • 1 cup fat-free sour cream
  • 2 teaspoons vanilla extract
  • ½ teaspoon almond extract
  • 1 cup whipping cream
  • 1 prepared angel food cake, cut into 1-inch cubes
  • 1-quart fresh strawberries, sliced
  • 1-quart fresh raspberries
  • 2 tablespoons sugar

Directions

  1. Place cottage cheese in food processor and process until smooth. Add powdered sugar, sour cream, and vanilla and almond extracts, and process until smooth and well mixed.
  2. Beat whipping cream until stiff peaks form. Fold whipped cream into cottage cheese mixture. Add cake cubes and gently fold together until cake pieces are coated with cottage cheese mixture.
  3. Mix strawberries, raspberries and sugar together. Let sit for 5-10 minutes.
  4. Place a layer of fruit in the bottom of a trifle bowl. Top with a layer of cake mixture and repeat process, ending with a layer of berries on the top.

Salmon recipe compliments of allrecipes.com. Both recipes shared by Michelle Eaton, M.S., Registered Dietitian, ThedaCare.

Tags: cheesecake dessert dinner healthy eating Heart Month heart-healthy Omega 3 salmon

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