Heart Healthy Valentine’s Day

Hilton Head Health’s Executive Chef Karla put together the perfect Valentine’s Day meal. Not only will it help to keep you on track with your wellness journey, but it will also save you a few bucks by making it yourself. Best of all, you don’t have to dirty a ton of dishes and it cooks up in less than 30 minutes. Here’s to a romantic dinner at home!

Dijon and Pecan Encrusted Salmon

Ingredients:
4 ounces                Salmon
1 tablespoon          Pecans, chopped
½ tablespoon        Whole grain Dijon mustard
½ teaspoon            Olive oil

Method:
1. Bring a sauté pan to medium high heat.
2. Add olive oil.
3. Sear salmon filet on 1 side for 2-3 minutes, or until caramelized.
4. Flip salmon filet.
5. Top filet with Dijon mustard and pecans.
6. Bake at 450 degrees for 3 minutes or until desired doneness.

Nutritional Information: Serves: 1, Serving Size: (1) 4 ounce filet, Calories: 240, Fat: 15 grams, Sodium: 200 milligrams, Carbohydrates: 2 grams, Protein: 24 grams, Fiber: 1 grams

Warm Brussel Sprout and Farro Slaw

Ingredients:
Sauce:
1 ½ tablespoons         Red wine vinegar
¼ teaspoon                Salt
¼ teaspoon                Ground Black Pepper

Slaw:
½ tablespoon             Olive oil
3 cups                        Brussel Sprouts, thinly sliced
1 cup                           Red apple, thinly sliced
¼ cup                          Cranberries, dried
½ cup                          Farro, cooked and cooled

Method:
1. Combine red wine vinegar, salt, and pepper.
2. Bring a sauté pan to medium heat.
3. Add olive oil.
4. Add Brussel sprouts, allow to sauté and caramelize. About 3-5 minutes.
5. Add apples, cranberries, and farro. Allow to warm, 2 minutes.
6. Add sauce. Cook until warmed.

Nutritional Information: Serves: 5, Serving size: ½ cup, Calories: 90, Fat: 2 grams, Sodium: 110 milligrams, Carbohydrates: 16 grams, Protein: 2 grams, Fiber: 3 grams

Raspberry Burst

Ingredients:
½ each                   Lime, sliced
8 each                    Mint leaves, fresh, torn
¼ cup                     Raspberries
8 ounces                Sparkling water
1 ounce                   Silver tequila

Method:
1. Muddle the limes, mint, and raspberries in the tequila.
2. Add sparkling water, ice, and mix.
3. Enjoy!

Chef’s Note: The berries add a natural sweetness to the cocktail.

Nutritional Information: Serves: 1, Calories: 80, Fat: 0 grams, Sodium: 10 milligrams, Carbohydrates: 3 grams, Protein: 1 gram

Chocolate Covered Fruit

Ingredients:
½ cup            Chocolate chips, milk chocolate or semi-sweet
2 cups           Fresh fruit (Pineapple, orange segments, berries, bananas, pears)

Method:
1. Cut fruit into large enough shapes to easily hold it by hand while dipping it in chocolate.
2. In a microwave safe bowl, microwave chocolate on 30-45 second intervals until melted. Stirring after each interval. (2 rounds of heating should be enough)
3. Dip fresh fruit in chocolate, place freshly dipped fruit on parchment paper.
4. Place fruit in refrigerator for 30 minutes and chocolate will set.

Chef’s Note: Add more flavor and texture by topping the freshly dipped fruit with toasted coconut or chopped nuts.

Nutritional Information: Serves: 8, Serving Size: ¼ cup chocolate dipped fruit (about 4 pieces), Calories: 80, Fat: 4 grams, Sodium: 0 milligrams, Carbohydrates: 12 grams, Protein: 1 gram, Fiber: 2 grams

Pretzel Granola Bar

Ingredients:
¼ cup                          Honey
1/2 cup                       Peanut butter
1 tablespoon              Coconut oil
1 teaspoon                 Vanilla extract
1 scoop                       Whey protein powder, vanilla
1 cup                           Old fashion oats
1 cup                           Pretzels
1 cup                           Almonds
½ cup                          Raisins
½ cup                          Coconut, shredded, unsweetened

Method:
1. Lightly spray a 9 x 13 baking dish with non-stick spray. 
2. In a small sauce pot combine; honey, peanut butter, coconut oil, and vanilla extract. Heat on medium-low heat until the mixture is melted together, stir occasionally to avoid burning.
3. In a food processor pulse the almonds and pretzels until the mixture is even in size.
4. In a large bowl combine; almond mixture, oats, protein powder, raisins and coconut, pour in melted peanut butter mixture. Mix until evenly combined.
5. Pour mixture into the baking dish and let cool.
6. The granola will firm up best in the refrigerator.
7. Let cool, and cut into 16 bars.

Chef’s Note: This granola bar is a great mid-afternoon snack or breakfast

Nutritional Information: Serves: 16, Serving Size: 1/16th, Calories: 200, Fat: 9 grams, Sodium: 190 milligrams, Carbohydrates: 25 grams, Protein: 6 grams, Fiber: 3 grams

Hilton Head Health’s 40th Anniversary Cookbook 

Now Available!

Order Hilton Head Health’s 40th Anniversary Cookbook for $37.50 plus tax and shipping. 

Outside of the US? Please call 800-292-2440 to order.