There is no need to fall off the healthy eating train on Valentines Day, here are some delicious recipes you can make with or for your sweetheart and spend a romantic night at home. We even included a post workout chocolate covered strawberry shake!
Need 5 heart healthy recipes for Valentines Day.
By: Dr. Keith Kantor
Post workout chocolate covered strawberry shake
This romantic shake contains heart healthy antioxidants from the strawberries, spinach and dark chocolate cocoa powder. This is low in sugar but will keep you feeling satisfied and not craving other junk foods. This is a perfect pre or post workout shake.
½ c fresh or frozen plain strawberries
1 c unsweet coconut or almond milk
1 handful spinach
1-2 teaspoons dark chocolate cocoa powder
1 scoop protein powder/ chocolate or vanilla
Handful of ice cubes
1 chocolate covered strawberry (optional)
Blend all of the ingredients in blender for at least 1 min. And top with chocolate covered strawberry.
This is a tasty rich, flourless treat with protein and fiber. This option is heart healthy due to increased level of antioxidants from the pure cocoa powder and almonds and the increased fiber from the dates makes this lower glycemic then traditional brownies.
½ cup sliced almonds
½ cup unsweetened cocoa powder
¼ cup agave nectar
1 oz. unsweetened chocolate, chopped
½ tsp. baking soda
¼ tsp. salt
½ cup packed pitted dates
¼ cup almond milk
2 Tbsp. Extra virgin olive oil
1 tsp. vanilla
2 large eggs
- Preheat oven to 325 degrees. Line an 8 inch square pan with foil and coat lightly with oil.
- In a food processor, blend almonds, cocoa, chocolate, baking soda and salt until ground. Pulse in dates, agave nectar, almond milk, oil and vanilla until a smooth paste forms.
- Beat egg whites until medium peaks form. Stir in 1/3 of almond mixture, and then fold in remaining mixture. Spread in baking pan.
- Bake until a toothpick comes out almost clean, about 30 minutes.
Pecan Berry Arugula Salad
Arugula has numerous nutrition benefits in comparison to traditional lettuce, higher in calcium and fiber to name a couple. Add in the sweetness of the berries and pecans and this salad will please everyone.
2 c fresh arugula
2 oz. (approx. 1/4 c) pecans
2-3 tbs. extra virgin olive oil
1 tbs. balsamic vinegar
1 tsp. local honey
- Roast pecans in oven on 350 for 8-10 min. or until fragrant.
- Add raspberries, olive oil, honey and balsamic vinegar in large bowl.
- Toss in arugula and serve.
Steak Filets with Mushrooms and Shallots
Sometimes avoiding the Valentine’s Day dinner restaurant rush by cooking a meal at home with or for your sweetheart is more romantic then any dinner out. The hard part is finding a dinner option that will please both parties. This steak filet is sure to please, keeping everyone happy and healthy, full of protein and tasty vegetables. Steak filets are the leaner cut of beef making it more heart healthy then the other fatty cuts.
2 – 6-oz steaks filet
½ tsp sea salt
¼ tsp freshly ground black pepper
2 tbsp olive oil, divided
1 shallot, peeled and sliced
2 tbsp balsamic vinegar
½ lb mixed wild mushrooms (e.g., cremini, portobello, oyster and shiitake), cleaned and sliced
½ cup dry red wine- merlot or Shiraz
1 tbsp oyster sauce
1 tsp chopped fresh parsley
- Pat steaks dry. Sprinkle with salt and pepper, then rub with half the olive oil.
- Heat a heavy skillet and brush with remaining olive oil. Add steaks and cook to medium rare—5 to 6 minutes per side if steaks are 1½ inches thick. Remove steaks from pan. Return pan to heat.
- There should be a little oil left in the pan; if not, add about 1 tsp. Add shallots and cook for about one minute. Add vinegar. Cook, stirring, until vinegar evaporates and shallots begin to brown. Add mushrooms and cook for 2 minutes. Add wine. Cook on medium-high heat, stirring, until about half the wine has evaporated. Add oyster sauce and cook the mixture for a few minutes, until mushrooms are glazed and there are a few tablespoons of sauce in the pan.
- To serve, top the steaks with mushroom mixture. Sprinkle with parsley.
Serve alongside a baked potato, roasted vegetables, salad and/or a rice pilaf.
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