Super heart healthy recipes

Super heart healthy recipes


This is a delicious way to change up your omega 3 rich salmon. Serve with green and red salad and a potato salad for a wonderful meal.

2 eight ounce salmon fillets

1 tablespoon black pepper

1.5 tablespoons mayo

1 teaspoon stoneground mustard

1 Tablespoon soy sauce

1 pinch cayenne

Juice 1 small lemon

Cover fish and marinade 30 mins.

Bake at 350F till fish begins to flake – depending on the thickness of the fillet 10-20 minutes. It is easy to overcook so check it.


This salad has a wonderful flavor imparted by the dressing. It is high in vitamin C, Beta-carotene and loaded with fiber.

3 cans beans: black beans, white beans, black eyed peas

1 seeded diced tomato

1 bunch cilantro leaves, finely chopped

1 medium jalapeno

1 small can corn

1 small red onion, diced

1 red bell pepper, diced

1 green bell pepper, diced


3-4 cloves garlic

1 tsp red pepper

½ teaspoon black pepper

2 teaspoons cumin

¼ cup chopped basil (or pureed, available in fruit veg section of supermarket)

¼ cup balsamic vinegar

1 small lemon

1 tablespoon of olive oil

several shakes of hot sauce

salt to taste


Butternut Squash has a superb mildly sweet flavor. It’s super high in the antioxidant beta carotene and contains plenty of fiber.

This recipe uses half of a whole squash. You can double the other ingredients and freeze some soup, or use the other half of the squash in other recipes. Roast the seeds and eat as snack. I leave the skin on and eat it. Most of the nutrients are right under the surface.

1 medium Butternut Squash, with skin scrubbed

One yellow or white onion

600ml of Chicken Stock (organic is best)

Parsley for garnish

Scrub skin of squash and cook whole till tender. Allow to cool. Cut in half and scoop seeds. Save them for toasting and snacking. Or cook according to your preference.

Cut squash, into chunks and place in blender with stock and onion

Blend till smooth

Heat and serve with salt and pepper to taste, garnish with parsley


This salad has a roasted garlic dressing which imparts a divine flavor that pairs beautifully with spinach, squash and pine nuts. The salad is very high in beta cartone, vitamin C, and fiber with healthful fats from the dressing and pine nuts.

Roasted butternut squash cut into chunks (about 3- cups)

1 container of prewashed baby spinach (about 5 ounces)

125 grams or 4 ounces of feta cheese

¼ cup of toasted pine nuts

To Roast Squash with a little bit of olive oil and salt. You can cut it in chunks or roast it whole and allow it to cool. I like to do this because the squash is sweeter if allowed to cook whole and then cool before cutting


4-6 cloves of roasted garlic mashed, (Roast with paper on and slip off after roasting)

6 Tablespoons of olive oil

3 Tablespoons of balsamic vinegar

Pinch of sea salt

Blend all together and pour over salad right before serving

Chocolate Velvet Goodness

High in beneficial omega 3 fatty acids, healthful fats from coconut and avocado, antioxidants from cocoa and nutrients from coconut nectar and plenty of fiber from chia seeds, avocado and cocoa nibs. If you don’t have a powerful blender you can grind your chia seeds and cocoa nibs in a coffee grinder.

2 Tablespoons chia seeds

1.5 ounces of raw coco nibs or 1-2 Tablespoons of organic cocoa

1 cup of coconut milk

Half an avocado

Several drops of stevia (to taste)

1 Tablespoon of coconut nectar (or other sweetener – omit if stevia is adequate)

Blend or grind chia seeds and cocoa nibs with coconut milk on high speed still fine

Add sweeteners and avocado and blend well.

For die hard chocolate fans a few chocolate nibs mixed in later adds a delicious chocolate crunch. Flavors will develop overnight. If not consuming straight away pour a little coconut milk over top to cover and help prevent oxidation. Cover tightly. If possible fill a container to the brim and cap it to exclude as much air as possible.