A Heart-Healthy Recipe

By Pearl Phillip

February is recognized as Heart Health Month, a time dedicated to raising awareness about the importance of heart health and encouraging people to take steps toward a healthier lifestyle. Cardiovascular disease remains one of the leading causes of death worldwide, but many heart conditions can be prevented through lifestyle changes, such as a balanced diet, regular exercise, and managing stress. Heart Health Month serves as a reminder to prioritize heart-healthy habits and to be proactive in maintaining a healthy heart for a longer, healthier life.

Here’s a simple and delicious heart-healthy recipe for Grilled Salmon with Quinoa and Roasted Vegetables:

Grilled Salmon with Quinoa and Roasted Vegetables

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Ingredients:

• For the salmon:
  • 2 salmon fillets (about 4 oz each)
  • 1 tbsp olive oil
  • 1 lemon (half for zest, half for juice)
  • 1 tsp garlic powder
  • Salt and pepper to taste
  • Fresh herbs (like parsley or dill) for garnish
• For the quinoa:
  • 1 cup quinoa (rinsed)
  • 2 cups low-sodium vegetable broth (or water)
  • 1 tbsp olive oil
  • Salt and pepper to taste
• For the roasted vegetables:
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, sliced
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • Salt and pepper to taste

Instructions:

1. Prepare the salmon:
   • Preheat the grill to medium-high heat.
   • Rub the salmon fillets with olive oil, lemon zest, garlic powder, salt, and pepper.
   • Grill the salmon for 4-5 minutes per side, or until it’s cooked through and flakes easily with a fork.
   • Squeeze fresh lemon juice over the fillets before serving and garnish with fresh herbs.
2. Cook the quinoa:
   • In a medium saucepan, bring the vegetable broth (or water) to a boil.
   • Add the rinsed quinoa, reduce the heat to low, cover, and cook for about 15 minutes, or until the quinoa is tender and the liquid is absorbed.
   • Fluff the quinoa with a fork, stir in olive oil, and season with salt and pepper.
3. Roast the vegetables:
   • Preheat the oven to 400°F (200°C).
   • Toss the zucchini, bell pepper, cherry tomatoes, and red onion in olive oil, oregano, salt, and pepper. Spread the vegetables out in a single layer on a baking sheet.
   • Roast for 20-25 minutes, or until the vegetables are tender and slightly caramelized.
4. Assemble:
   • On each plate, serve a portion of quinoa, a few spoonfuls of roasted vegetables, and top with a grilled salmon fillet.
   • Garnish with additional herbs and a wedge of lemon.

Health Benefits:

• Salmon: Rich in omega-3 fatty acids, which are heart-healthy and help reduce inflammation.
• Quinoa: A great source of plant-based protein and fiber, which aids digestion and supports heart health.
• Roasted vegetables: Packed with antioxidants, vitamins, and minerals that support overall cardiovascular health.

This meal is nutrient-dense, flavorful, and perfect for a heart-healthy diet! Enjoy!

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