A team of credentialed nutrition professionals and culinary facilitators have created these healthy recipes to help you meet your health goals. All are extensively tested and feature whole food ingredients with easy-to-follow directions for people of all cooking levels. This collection of healthy, satisfying sweet and savory recipes includes creations that are not only Valentine's Day-friendly but are also good for your heart!
Sweet and Savory Recipes
Sweet
Chocolate-Covered Strawberries
Dark Chocolate truffles
Chocolate Fudge Smoothie
Easy Tofu Chocolate Mousse
Mixed Berry Chia Seed Jam
Savory
Roasted Beet and Vegetable Salad
Beet Hummus
Roasted Red Pepper and Tomato Soup
Let's get into the sweet treats first!
Dark Chocolate Covered Strawberries
Prep Time: 5 mins | Total time: 15 mins
Serving Size: 4
Per Serving: 111 calories | 9g carbohydrates | 9g total fat | 1g protein
Ingredients
12 strawberries, large, washed, and dried
1/4 cup dark chocolate chips
1 1/2 tsp coconut oil
Prep
Wash and dry strawberries.
Line baking sheet with parchment paper.
Make
Stir chocolate chips and coconut oil in a saucepan over low heat until completely melted and smooth.
Place liquified chocolate in a small bowl and dip strawberries in the sauce.
Sprinkle on additional toppings as desired - see notes.
Place strawberries on a parchment paper lined baking sheet and place in refrigerator until hardened.
Feel free to sprinkle with toppings such as coconut and finely chopped nuts.
Serve within 4 hours as strawberries will begin to sweat and chocolate will separate from fruit.
Dark Chocolate Truffles
Prep Time: 15 mins | Total time: 3hrs
Serving Size: 20
Per Serving: 162 calories | 11g carbohydrates | 12g total fat | 2g protein
Ingredients
1 3/4 cups dark chocolate chips
1 cup coconut cream
1/4 cup cocoa powder, unsweetened
1/4 cup coconut flakes, finely shredded, unsweetened
Prep
Place cocoa powder and coconut flakes into separate, small bowls.
Make
Add chocolate chips to a glass mixing bowl.
In a small saucepan, heat coconut cream until it just simmers. Pour over chocolate chips and stir until chips are completely melted.
Cover and place in refrigerator for at least 3 hours.
Using a small ice cream scoop, drop the mixture into either cocoa powder or coconut and gently use your hands to form a ball. Do not over-handle as chocolate will begin to melt again.
Place truffles on a parchment-lined plate and return to refrigerator until ready to serve.
*Notes
Coconut cream is different from coconut milk - it has a higher fat content necessary to make the truffles solid
Dark chocolate is typically dairy-free but please check the ingredient label to be certain [look for 70%+ cocoa]
A variety of coatings work well here - our other favorites: peanut butter powder and finely crushed nuts
Chocolate Fudge Smoothie
Prep Time: 10 mins | Total time: 4hrs
Serving Size: 2
Per Serving: 373 calories | 31g carbohydrates | 30g total fat | 7g protein
Ingredients
1 cup coconut milk, canned
1 cup Zucchini, chopped and frozen
1/4 cup cocoa powder, unsweetened
2 Medjool dates, pitted and chopped
1 Tbs almond butter
salt, pinch
1/2 cup water (or more as needed)
Prep
Chop and freeze zucchini [freeze for at least 4 hours]
Make
Add all ingredients to a blender and process until smooth and creamy. Add more water as needed to process.
Simple Tofu Chocolate Mousse
Prep Time: 15 mins | Total time: 2hrs
Serving Size: 4
Per Serving: 272 calories | 24g carbohydrates | 16g total fat | 7g protein
Ingredients
5 oz dark chocolate, chopped
2 Tbs maple syrup
1 tsp vanilla extract
1/4 tsp salt
1 cup silken tofu
1 Tbs water
Prep
Melt the chocolate in a bowl over a double boiler. Remove the pan from the heat as soon as the chocolate has melted - be very careful not to burn it.
Make
In a blender combine the maple syrup, vanilla extract, silken tofu, water, and melted chocolate. Blend until thoroughly combined.
Divide equally between 4 - 1/2 cup ramekins or mason jars. Cover and refrigerate for at least 2 hours.
Top with fruit of choice just before serving.
Now it's time to look at the savory treats!
Roasted Beet and Vegetable Salad
Prep Time: 20 mins | Total time: 1hr
Serving Size: 6
Per Serving: 377 calories | 39g carbohydrates | 19g total fat | 6g protein
Ingredients
1 medium butternut squash, peeled, seeded and diced into 1/2 inch pieces
2 carrots, peeled and diced into 1/2 inch pieces
2 parsnips, peeled and diced into 1/2 inch pieces
3 small beets, peeled and diced into 1/2 inch pieces
2 Tbs olive oil
1 tsp thyme, dried
1 tsp rosemary, dried
1 1/2 cup lentils, canned, drained and rinsed
2 cloves garlic, smashed and peeled
1/4 cup parsley, chopped
6 scallions, chopped
salt & black pepper to taste
Prep
Chop onion and press garlic.
Chop cauliflower into florets.
Dressing
1/4 cup sherry vinegar
2 tsp Dijon mustard
1/2 cup olive oil
salt, to taste
Make
Place squash, carrots, parsnips, and beets in a large bowl. Toss with two tablespoons of olive oil salt, thyme, and rosemary.
Roast until vegetables are just fork tender, about 30-40 mins.
Meanwhile, drain and rinse canned lentils. Add to a large bowl with the garlic, salt, and pepper.
Add dressing ingredients to a Mason jar and shake to incorporate.
Add roasted vegetables and toss with enough dressing to coat.
Garnish with fresh parsley and scallions.
Roasted Ped Pepper and Tomato Soup
Prep Time: 15 mins | Total time: 30 mins
Serving Size: 8
Per Serving: 133 calories | 18g carbohydrates | 5.7 g total fat | 6g protein
Ingredients
1 large onion, sweet, chopped
3 cloves garlic, pressed
2 cup cauliflower, florets
1 Tbs olive oil
4 Tbs nutritional yeast
3 Tbs miso paste (we love chickpea miso!)
6 cup water
1 (28 oz.) can tomatoes, diced, chopped (we love fire-roasted varieties)
1 roasted red pepper, jarred, drained
4 Tbs cashews, raw
Prep
Chop onion and press garlic.
Chop cauliflower into florets.
Make
Sauté onions and garlic gently in olive oil until soft and fragrant.
Add nutritional yeast and stir to coat vegetables.
Add miso paste, cauliflower, water, tomatoes, pepper, and cashews.
Bring mixture to a boil then reduce heat and simmer for 20 minutes.
Remove soup from heat and let stand for 30 minutes to cool a bit.
Purée in a blender in batches. Season with salt and pepper to taste
Beet Hummus
Prep Time: 15 mins | Total time: 25 mins
Serving Size: 6
Per Serving: 266 calories | 32g carbohydrates | 13g total fat | 10g protein
Ingredients
2 beets, pre-cooked
1 (15 oz.) can white beans, drained and rinsed
1 (15 oz.) can garbanzo beans, drained and rinsed
1/2 cup tahini
2 cloves garlic
1 Tbs olive oil
2 lemons, squeezed (for 1/2 cup juice)
1 1/2 tsp cumin, ground
1 tsp salt
2 red bell peppers, sliced into sticks or green
1 cucumber, cut into sticks
2 carrots, peeled and cut into strips
Prep
Peel and chop garlic.
Juice lemon.
Cut vegetables.
Make
Place all ingredients into a food processor or process until smooth.
For an interesting display, place hummus in glass jars or cups and push in veggies.