Cooking with Kate: Heart Health & Valentine's Day

February is American Heart Month! What better way to celebrate the heart holiday then to get heart healthy?

Here are some simple tips for heart-healthy eating:

  • Use olive oil instead of butter.  Olive oil is rich in antioxidants and helps lower cholesterol.
  • Go nuts! Almonds and walnuts are packed with protein and fiber, and can help lower bad cholesterol levels.
  • Pump up potassium! Potassium-rich foods like oranges and low-fat yogurt help control blood pressure.
  • Eat more fish! Especially salmon or tuna that are high in Omega-3s. Check out the glazed salmon recipe below for a quick, heart-healthy dinner.
  • Add flavor to chicken and fish with fresh herbs (rosemary, dill, oregano, thyme, rosemary) instead of salt, butter, or oil).

Have a Happy and Heart-Healthy Valentine’s Day! 

Citrus-Honey Glazed Salmon with Wild Rice and Sugar Snap Peas with Toasted Almonds

  • ½ teaspoon fresh ginger, peeled, grated
  • 2 cloves fresh garlic, minced, divided
  • 1 ½ tablespoons olive oil, divided
  • 2 teaspoons low-sodium soy sauce
  • 1 teaspoon honey
  • 2 tablespoons fresh or jarred lemon juice (1 lemon), divided
  • 2 tablespoons chopped fresh basil or 1 tablespoon dried basil
  • 1 lb. boneless, skinless salmon fillets, cut into 4 pieces
  • 4 lemons, thinly sliced
  • 1 package wild rice mix, cooked according to package directions
  • 1 lb fresh sugar snap peas
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 2 tablespoon sliced almonds, toasted
  • ¼ teaspoon lemon zest
  • salt and pepper, to taste

Preheat oven to 450° F. In a large bowl, combine ginger, ½ of the garlic, 1 tablespoon olive oil, soy sauce, honey, ½ of the lemon juice, and basil. Add salmon fillets, tossing gently to coat, and marinate in the refrigerator for 10 minutes.

Prepare rice according to instructions on package, excluding any salt, oil, or butter. Cut 8 pieces of aluminum foil; wide enough to fit one piece of salmon and ¼ of the snap peas. Remove fish from marinade and discard remaining marinade. Arrange lemon slices on top and bottom of fish fillet. Place one fish fillet and ¼ of snap peas together on one piece of foil. Cover with another piece of foil and tightly fold together top and bottom edges of foil to create a seal to the steaming pouch. Repeat with remaining fillets and snap peas. Place packets on baking sheet and bake for 12 minutes.

In a small bowl, mix remaining garlic, ½ tablespoon olive oil, remaining lemon juice, parsley, almonds, lemon zest, and salt and pepper. When packets are finished baking, carefully cut them open. Divide the almond mixture evenly over the snap peas and stir to coat. To serve, place salmon fillets over wild rice and add seasoned snap peas.