Delicious and Nutritious: Discover Heart-Healthy Recipes to Boost your Wellbeing

Did you know that what you eat plays a crucial role in maintaining cardiovascular well-being and overall health. By paying attention to what we eat, we can significantly reduce the risk of heart disease, lower blood pressure, manage cholesterol levels, and maintain a healthy weight. A heart-healthy diet primarily emphasizes nutrient-dense, whole foods that are low in saturated and trans fats, cholesterol, sodium, and added sugars.

Creating a heart-healthy meal can be easier and tastier than you think. Ready to get started? Give these recipes a try.

  • Heart healthy noodle bowl with Thai broth
  • Asian fish tacos and slaw
  • Tandoori chicken pita

Sound too delicious to be heart healthy? We asked about that… Amber Gard, MS, RD, LD, director of Food and Nutrition Services at Northern Light Eastern Maine Medical Center says, “We made sure these recipes were low in sodium, saturated fat, and total fat. I know they sound too good to be true. We also pay attention to the sugar to ensure these recipes weren’t overdoing it in that category either. Try these at home and enjoy!” Remember, by caring for our hearts, we are empowering ourselves to live the fullest, most vibrant lives possible. As we ask how are you, let’s raise a fork full of delicious tandoori chicken to a future filled with love, laughter, and a healthy heart!

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Asian Slaw


  • 1/2 cup red pepper
  • 1.5 cups shredded green and purple cabbage
  • 1/4 cup shredded carrots
  • 1/4 cup sliced red onion
  • 1 tsp cilantro
  • 1/2 cup rice wine vinegar
  • 1 tbsp granulated sugar
  • Pinch of crushed red pepper
  • 1 tbsp sesame oil
  • Lime juice to taste


  1. Wash the peppers then julienne into 1" strips.
  2. Place the cabbage, julienned peppers, shredded carrots, and sliced onions in a bowl.
  3. Chop the cilantro and sprinkle over the cabbage mixture.
  4. Mix all the items in the bowl to incorporate well.
  5. Place remaining 5 ingredients into a bowl and mix well. Taste and adjust as needed.
  6. Slowly combine dressing mixture into the cabbage. Add enough to wet the slaw but not make it soupy.
  7. Place in an airtight container and refrigerate until service.


Thai Vegan Broth


  • 3 3/4 cup water*
  • 1 oz vegetarian soup base
  • 8 oz coconut milk
  • 1 tbsp lite soy sauce
  • 1 tsp curry powder
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp ground ginger
  • 1/2 tsp Chinese five spice
  • 1/4 tsp crushed red pepper


  1. Add water, vegetarian base, and coconut milk to a large pot.
  2. Add lite soy sauce and remaining six spices to pot and simmer for 15 minutes.
  3. Ladle over noodle bowls or enjoy as a broth.
*May substitute 3 3/4 cup vegetable broth


Asian Fish Tacos


  • 1/4 cup Asian slaw (see recipe on back)
  • 4 oz Mahi-mahi
  • 1/2 tsp each: cinnamon, ground ginger, ground clove, star anise, fennel seed, white pepper
  • 1 tbsp lime juice
  • 2 flour tortillas
  • 1.5 oz plain Greek yogurt
  • 1 tsp lime juice
  • 1/2 tsp fresh cilantro
  • Pinch of cayenne
  • 1 tsp sesame oil


  1. Build Asian slaw based on separate recipe. Wrap and hold for service.
  2. Season Mahi-mahi with ½ tsp of each spice listed in ingredients and 1 tbsp lime juice
  3. Grill Mahi-mahi until internal temperature of 145°
  4. Make sauce by mixing yogurt, lime, cilantro, cayenne and sesame oil in a bowl.
  5. Assemble the tacos by portioning slaw into each tortilla and adding seasoned fish and topping with yogurt sauce.
  6. Enjoy!


Heart Healthy Noodle Bowl

Heart Healthy Noodle BowlINGREDIENTS

  • 4.5 cups Thai vegan broth
  • 1/2 cup each assorted vegetables (peas, corn, jalapeno, shredded carrots, scallions, cilantro, broccoli florets)
  • 3/4 cup rice noodles
  • 1 tsp sesame oil
  • 1.5 cups chicken breast, diced
  • Fresh cut limes for garnish


  1. 1. Make Thai vegan broth by placing first 5 ingredients in a pot and simmer at 165° for 15 minutes
  2. Cook rice noodles according to package directions. Drizzle noodles with sesame oil to keep from sticking.
  3. Cook chicken to 165° and dice.
  4. Start by placing rice noodles in bowl and layer in the assorted vegetables, top with cooked chicken and ladle 3/4 cup of the Thai vegan broth on top.
  5. Garnish with lime wedge. Enjoy!


Tandoori Chicken Pita

Tandoori Chicken PitaINGREDIENTS

  • 2 lbs. boneless, skinless chicken thighs
  • 1 cup plain Greek yogurt plus more for serving
  • 1.5 tbsp minced garlic
  • 1 tbsp turmeric seasoning
  • 1/2 cup light sour cream
  • 1 cup diced tomato
  • 1 cup shredded lettuce
  • 1/2 cup sliced red onion
  • 6 pita breads


  1. Mix the yogurt, sour cream, garlic, and turmeric.
  2. Mix chicken with yogurt mixture. Spray sheet pan with pan spray, lay chicken out on prepared pan.
  3. Baked in oven at 350°F for 30 minutes until internal temperature of 165°F is reached.
  4. Remove from oven and diced chicken into bite size pieces.
  5. Warm pita on grill or griddle.
  6. Top pita with lettuce, tomato, onion and diced hot chicken. Top with more Greek yogurt if desired.