Heart-Healthy Recipes

By Food & Wine
Updated May 03, 2017
PHOTO © QUENTIN BACON
From a chickpea and spinach stew to a salmon rice bowl with ginger-lime sauce, these delicious recipes are rich in fiber and nutrients.
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Broken Lasagna with Walnut Pesto

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Whole-grain pasta is one of the easiest ways to sneak whole grains into your diet. This lasagna, made with noodles broken into 1-inch pieces, features a healthy pesto made with walnuts and basil.

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Herbed Brown Rice Salad with Corn, Fava Beans and Peas

© John Kernick
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Cyril Renaud, who grew up in Brittany, had brown rice for the first time when his Irish-American wife, Brigette, introduced him to it. Now he loves this heart-healthy, nutty-flavored grain, especially because its chewy texture holds up beautifully in salads, like this slightly spicy one full of vegetables and herbs.

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Rio Grande Trout with Riesling

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Chef Kevin Graham rolls up trout fillets and poaches them in a delicate white-wine broth flavored with juniper berries and enriched with a little butter. Like salmon, mackerel and sardines, trout is an oil-rich, heart-healthy fish. It's also an excellent source of iron, selenium and vitamin B12.

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Chickpea and Spinach Stew

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In Seville, chickpeas and spinach (garbanzos con espinacas) is a popular dish served in both fine restaurants and tapas bars. It's simple but incredibly tasty, with plenty of flavor from tomato, raisins and saffron.

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Cod with Cockles and White Wine

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Jose Garces prepares this dish with hake, a relatively hard-to-find cousin of cod. He also uses fresh juice from shucked clams to make the delicious broth.

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Barbecued Salmon Sandwiches

Yunhee Kim
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This barbecue sauce, made with ketchup, cider vinegar, Worcestershire and canned chipotles in adobo, comes together quickly in a blender. The chipotles give the sauce an appealing smokiness.

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Dark-Chocolate Bark with Walnuts and Dried Cherries

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A small piece of bittersweet chocolate is the perfect indulgence. Not only is dark chocolate full of antioxidants, it is mood enhancing in its own right. This recipe, from F&W's Grace Parisi, gets an extra boost from walnuts (an excellent source of omega-3 fatty acids) and dried cherries (high in fiber and minerals).

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Grilled Broccoli with Anchovy Dressing

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Grilling broccoli gives it a wonderful sweet-smoky flavor. This simple dish is elevated by drizzling the broccoli with an easy, earthy dressing of anchovies, lemon juice and rosemary.

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Grilled Chicken and Watercress Salad with Canadian Bacon

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This dish offers a fitness-minded mix of lean chicken and calcium-packed watercress. Canadian bacon, with just a fraction of the calories and fat of bacon, gives the salad a slightly sweet and salty flavor.

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Pistachio Pavlovas with Oranges and Blood Orange Sorbet

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If you can find them, use blood oranges instead of lighter-colored navels because darker pigments deliver more antioxidants.

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Yogurt-Zucchini Bread with Walnuts

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This moist, nutty bread is a terrific way to use up late-summer zucchini. The walnuts in the bread are super-heart-healthy, and the yogurt adds moisture without any fat.

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Salmon Rice Bowl with Ginger-Lime Sauce

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In Vietnam, palate-cleansing ginger is typically served with rich foods like duck. Here, a pungent ginger dipping sauce is paired with salmon, which is loaded with omega-3 fatty acids.

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Spicy Shrimp and Cellophane-Noodle Salad

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This combination of zingy herbs, cool noodles, grilled shrimp and spicy dressing makes a fabulous, easy dish. Plus, it can largely be made ahead of time, then put together just before serving. Squid or chicken are delicious substitutes for the shrimp.

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Fudgy Chocolate-Walnut Cookies

PHOTO © QUENTIN BACON
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These chocolate cookies by François Payard are divinely gooey.

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