Avocado Black Bean Salad
A protein-rich salad with creamy avocado and black beans.
Ingredients: 1 avocado, 1 cup black beans, 1/2 cup corn, 1/2 cup cherry tomatoes, 1 tbsp lime juice
Categories: Heart Disease • Vegetarian
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Chickpea Cucumber Salad
Light and filling chickpea salad with fresh cucumber.
Ingredients: 1 cup cooked chickpeas, 1 cucumber, 1/4 cup red onion, 2 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Blood Pressure • Vegetarian
Quinoa Avocado Salad
Protein-packed quinoa with creamy avocado and fresh veggies.
Ingredients: 1 cup cooked quinoa, 1 avocado, 1/2 cup cherry tomatoes, 2 tbsp olive oil, 1 tbsp lime juice
Categories: Vegetarian
Mushroom & Spinach Risotto (No Cream)
Creamy, elegant risotto made lighter with olive oil instead of butter.
Ingredients: 1 cup Arborio rice, 2 cups low-sodium vegetable broth, 1 cup mushrooms, sliced, 2 cups spinach leaves, 1 onion, finely chopped, 2 cloves garlic, minced, 2 tsp olive oil, 2 tbsp nutritional yeast or grated parmesan, Pinch of black pepper
Categories: Vegetarian
Tofu Asian Slaw
Crispy tofu with shredded cabbage and sesame dressing.
Ingredients: 1 cup shredded cabbage, 1/2 cup carrots, 1/2 cup baked tofu cubes, 1 tbsp sesame oil, 1 tbsp rice vinegar
Categories: High Cholesterol • Heart Disease • Blood Pressure
Beet & Orange Salad
Earthy beets paired with juicy oranges and greens.
Ingredients: 1 cup cooked beets, 1 orange, 2 cups arugula, 1 tbsp olive oil, 1 tsp balsamic vinegar
Categories: Vegetarian
Avocado Chickpea Toast
Avocado and chickpeas make a creamy, heart-healthy spread that’s perfect for quick meals.
Ingredients: 1 ripe avocado, 1 cup cooked chickpeas (canned, rinsed), 1 tbsp lemon juice, 1 tsp olive oil, Pinch of cumin, Pinch of salt, Whole-grain bread slices
Categories: High Cholesterol
Kale Apple Walnut Salad
Crunchy kale salad with apples and heart-healthy walnuts.
Ingredients: 2 cups kale, 1 apple, 1/4 cup walnuts, 1 tbsp olive oil, 1 tbsp apple cider vinegar
Categories: High Cholesterol • Blood Pressure
Grilled Salmon with Garlic Spinach
Rich in omega-3s, antioxidants, and leafy greens — a perfect heart-healthy dinner.
Ingredients: 2 salmon fillets, 2 tsp olive oil, 2 cloves garlic, minced, 2 cups fresh spinach leaves, 1 tbsp lemon juice, Pinch of salt and pepper
Categories: High Cholesterol • Heart Disease
Spinach Berry Salad
A refreshing salad with spinach, berries, and nuts.
Ingredients: 2 cups spinach, 1/2 cup blueberries, 1/2 cup strawberries, 2 tbsp walnuts, 1 tbsp balsamic vinegar
Categories: Vegetarian
Lean Beef & Vegetable Stir-Fry
A lighter take on beef stir-fry, rich in fiber and antioxidants, with lean protein.
Ingredients: 200g lean beef strips (sirloin or tenderloin, trimmed of fat), 1 cup broccoli florets, 1 cup sliced bell peppers, 1 small carrot, thinly sliced, 2 cloves garlic, minced, 1 tbsp olive oil, 2 tbsp low-sodium soy sauce, 1 tsp fresh ginger, grated
Categories: High Cholesterol
Vegetable Fried Rice
A wholesome take on fried rice with colorful vegetables and whole-grain rice.
Ingredients: 2 cups cooked brown rice, 1 cup mixed vegetables (carrots, peas, corn), 1/2 cup broccoli florets, 2 cloves garlic, minced, 1 tbsp olive oil, 1 tbsp low-sodium soy sauce
Categories: Heart Disease • Blood Pressure • Vegetarian