Heart Healthy Meal for Heart Health Month

Love You Heart Health MonthWritten by: Liz Gorecki, RD, CSO, CD Agnesian HealthCare Dietitian

According to TIME.com, consumers spend an average $100 more at restaurants on their special Valentine’s Day meal than they normally would. This price usually comes with at least half a day’s worth of calories and more than a day’s worth of saturated fat and sodium. February is National Heart Month, so why not celebrate Valentine’s Day with more heart-healthy options and keep some money in your pocket too?? The following recipes are fast, easy, and delicious, while also providing only ~600 calories and ~10 g saturated fat for the whole meal!

Pecan SalmonPecan Crusted Salmon

Adapted from Allrecipes.com

Both salmon and pecans are great sources of omega-3 fatty acids which aid in heart health and reducing overall inflammation. Including salmon in your diet least 2-3 times per week will decrease your risk of heart disease.


  • 1 salmon filet
  • 2 Tbsp of crushed pecans
  • Canola oil spray
  • Egg white
  • Crushed red pepper
  • Italian seasoning


Heat pan on medium heat. Beat egg white. Dip salmon in egg white then the crushed pecans covering both sides. Sprinkle with crushed red pepper and Italian seasoning. Lightly spray pan and cook salmon in pan until done, turning once.

Pair with a side of cooked veggies like roasted asparagus (adds only 30 calories for 10 spears).

Nutrition Information

Per serving (1 serving per recipe):

350 calories, 31g protein, 25g fat, 2g carbohydrate


strawberry cheesecakeLow Fat Strawberry No-Bake Cheesecake

Adapted from Skinnytaste.com

Here’s a simple dessert that takes less than 10 minutes to make. By using fat-free and low-fat dairy products, you get the flavor and texture of a great cheesecake from a restaurant, but not all the saturated fat and excess sugar calories. Adding strawberries (or berries of your choice) will provide antioxidants and fiber, both of which lend to heart health.


  • 8 oz Cool Whip Free
  • 8 oz 1/3 less fat Philadelphia Cream Cheese
  • 9 inch reduced fat Graham Cracker Crust
  • 1/4 cup sugar
  • 2 tsp vanilla extract
  • 12-14 strawberries, hulled and halved lengthwise

In a large bowl, whip cream cheese, vanilla extract and sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm. Arrange strawberries on top and serve.

Nutrition Information
Per serving (8 servings per recipe):
230 calories, 3g protein, 9g fat, 30g carbohydrate


About Agnesian HealthCare Womens Health

Addressing the physical, emotional and educational needs of women, Agnesian HealthCare's Women's Health Services offers the resources that apply to your life, in all its wonderful complexity. With a Health Resource Center, Obstetric Services, a Domestic Violence Program, Behavioral Health Services and programs serving women in mid-life, a number of options are available in the Fond du Lac, Ripon and Waupun areas.

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