By: Rebecca Mason, RDN
Every year when Valentine’s Day comes around, couples in love flock to restaurants (or in 2021, carryout) and movies, not necessarily thinking about how the meal or popcorn and candy snacks affect their health. This year, bring your Valentine’s Day celebration back home and cook a meal for your beau. As a bonus, no fighting for limited reservations and—you’ll save some cash, too.
Looking for a main dish to serve up to your main squeeze? Try salmon. Fish like tuna, salmon and mackerel are high in omega-3 fatty acids. Omega-3’s are a type of unsaturated fatty acid that can reduce inflammation, lower blood pressure, reduce irregular heart beat and reduce stroke and heart failure risk.
Protect the heart of the one you love and impress them with the fancy name of this dish by serving up this simple Salmon En Papillote for your special evening.
Salmon En Papillote
Serves: 2
Ingredients:
- Two 4 ounce salmon fillets
- Two 12×12 pieces of parchment paper
- 2 teaspoons olive oil
- 2 cloves garlic, minced
- ½ lemon, thinly sliced
- 2 tablespoons capers
- Coarse kosher salt and fresh ground pepper
Directions:
- Preheat oven to 350°.
- Rinse salmon fillets, pat dry and place in the center of the sheet of parchment paper.
- Drizzle each fillet with 1 teaspoon olive oil.
- Sprinkle fillets with a pinch of salt, freshly ground pepper, half of the minced garlic, 2-3 lemon slices and 1 tablespoon of capers.
- Roll the edges of the paper together to create a loose-fitting packet around the salmon.
- Place the packets on a baking sheet and bake for 20-25 minutes, until internal temperature reaches 145°.
Trying to decide on a side dish? Serve up some potatoes. Many of us know that reducing our sodium intake is important for reducing blood pressure, but several fruits and vegetables, like potatoes, can play an important role due to their potassium content. Potassium helps your body excrete additional sodium and helps ease tension in blood vessel walls. Make sure to include a helping of potassium-rich foods tonight and make a batch of Roasted Red Potatoes for your sweetheart.
Serve up another side vegetable. Vegetables like brussels sprouts are good sources of soluble fiber, which helps reduce total cholesterol and LDL (low density lipoprotein) cholesterol, therefore reducing your risk of heart disease. Serve your love a side of Roasted Brussels Sprouts with Garlic, Parmesan and Lemon and show them how important their heart really is to you.
In need of a post-dinner treat? For dessert, choose berries. Not only are the deep colors of berries going to make a beautiful addition to your Valentine’s Day meal, you’ll also be giving your sweetie a boost in anthocyanins. Anthocyanins are plant pigments that are commonly found in red, blue and purple fruits and vegetables. Studies have found an association between consumption of anthocyanin-rich berries and reduced risk of cardiovascular disease, making them the perfect addition to a meal that’s truly coming from the heart.
This Mixed Berry Sorbet is super simple to make and will add a gorgeous splash of deep red to your Valentine’s Day table. Plus, you can make it ahead and have it ready go for dessert.
Mixed Berry Sorbet
Serves: 6
Ingredients:
- 1 bag (12 oz) frozen mixed berries (strawberries, blueberries, raspberries, blackberries)
- 1/2 cup unsweetened apple juice
- 1/4 cup orange juice
- 1 tbsp. Splenda
- 2 tsp real vanilla extract
Directions:
- Thaw frozen berries in package.
- Place thawed berries, juices, Splenda and vanilla extract into blender and blend until liquefied.
- Strain berry-juice mixture through small sieve (to remove seeds) into a flat, freezer-safe container (I use a 9×9 Pyrex dish).
- Cover with plastic wrap, making sure wrap touches entire surface and freeze for about an hour, or until firm.
- Serve with a sprig of fresh mint, if desired.
*If frozen longer than an hour, you may need to allow the sorbet to stand at room temperature for it to soften enough to serve.
Show your other half how much they mean to you this Valentine’s Day by serving up a home-cooked meal. Not only does it come from the heart, but it just might be helping their heart stay healthy. Most of all, make sure to enjoy your time together. Happy Valentine’s Day!
About the Author: Rebecca Mason, RDN, is a registered dietitian/nutritionist. She is passionate about helping families and individuals improve their health through nutrition education and nutritious food access. Rebecca is certified in adult weight management and has a background in both clinical nutrition and wellness programming.
