When it comes to matters of the heart, food is often considered king.
In today’s article, I will share with you a practical, three course, heart healthy Valentine’s Day meal that will nourish your heart in more ways than one.
Entrée – Simple Lentil & Onion Soup
A light, warm soup is the perfect dish to set the mood and start the meal off right. I have selected a simple Lentil & Onion soup to start because it is easy to prepare and delivers two extremely heart healthy ingredients.
What You Need
1 onion, chopped
1 cup green lentils
4 cups vegetable broth
Ground pepper to taste
1 tbsp olive oil
1 clove of garlic
1 16 oz can diced tomatoes
- Heat oil and minced garlic over medium heat in a large pot.
- Add onions and cook until tender.
- Add broth, tomatoes, and lentils and bring to a boil.
- Simmer for an hour and add pepper to taste.
Main Course – Soy glazed Salmon served with Roasted Sweet Potatoes and Sautéed Brussels Sprouts
This dish not only offers a beautiful array of colours, but is extraordinarily heart healthy owing to the nutrients found in the fish and vegetables. Pair this main with your favourite glass of red wine, and you have the ultimate meal for all matters of the heart.
What You Need
1 large sweet potato
2 salmon filets ( 4-6 oz each)
20 Brussels sprouts
4 teaspoons of olive oil (total)
¼ cup maple syrup
¼ cup reduced sodium soy sauce
1-2 cloves of garlic
Red pepper flakes to taste (omit if you dislike spicy dishes)
½ tbs garlic powder
1 tsp black pepper
1/4 tsp salt
- Preheat oven to 400 F
- Cut sweet potatoes in half length-wise, and then cut each half into 4 long strips. Chop each of the strips into small cubes.
- Place cubed potatoes in bowl and drizzle with 2 tsp of olive oil, and sprinkle with garlic powder, salt, and black pepper. Toss to coat
- Spread freshly coated potato onto a large baking sheet and bake for 25-30 minutes or until crisped, flipping once halfway through to make sure that both sides get crispy.
- Lower oven to 375 F
- Mix maple syrup and soy sauce
- Drizzle mixture over salmon
- Cook for 15 minutes
- Cut Brussel sprouts in half
- Mince garlic
- Heat skillet with 1-2 tbsp olive oil and garlic on med-high heat
- Cook Brussel sprouts for 7-9 minutes until golden brown
- Add red pepper flakes to taste
Dessert – Strawberries Dipped in Chocolate (Homemade)
Chocolate covered strawberries are the quintessential romantic Valentine’s Day dessert, and probably one of the healthier dessert options you could prepare on this special day.
What You Need
4 oz of Chocolate
1-2 packages of strawberries
Chop 4 oz of your choice of chocolate (try semisweet) and microwave it for 30 second intervals, stirring in between until melted.
You know what to do next!
Cook up some love this Valentine’s Day
Show your heart some love this Valentine’s Day with this romantic, heart healthy feast that can be prepared quickly and with minimal effort. Each dish was selected for ease of preparation, romantic value and nutritional considerations.
This meal will not only win hearts, but keep them healthy too!
Happy Valentines Day!
Andy De Santis RD MPH
Andy is a Toronto-based private practice dietitian with a master’s degree in public health nutrition. He is also a nutrition writer and blogger. You can learn more about him and his services at AndyTheRD.com.