Heart Healthy Romantics
Culinary Companion
Menus and Recipes
Preludes, Overtures, & Appetizers
Every overture begins the journey; every appetizer opens the conversation.
Opening Prelude: Caprese Skewers with Basil & Balsamic
Ingredients
Cherry tomatoes
Fresh mozzarella pearls
Fresh basil leaves
Balsamic glaze
Extra-virgin olive oil
Directions
Alternate tomato, basil, and mozzarella on skewers.
Drizzle lightly with balsamic glaze and extra-virgin olive oil.
Second Prelude: Crescendo Hummus
Ingredients
1 can chickpeas
2 tbsp tahini
Juice of 1 lemon
1 garlic clove
1 tbsp extra-virgin olive oil
Vegetables and whole-grain pita
Directions
Blend chickpeas, tahini, lemon, garlic, and olive oil until smooth.
Serve with vegetables and pita.
Finale Prelude: Smoky Baba Ghanoush
Ingredients
1 roasted eggplant
2 tbsp tahini
Juice of 1 lemon
Garlic
Parsley
Directions
Blend ingredients until smooth.
Chill and serve.
The Mediterranean
Romantic melodies meet the flavors of the Mediterranean coast.
First Course: Lemon Herb Quinoa Salad
Ingredients
1 cup cooked quinoa (can use Seeds of Change cooked quinoa/brown rice mixture)
Cucumber
Cherry tomatoes
Parsley
Lemon juice
Olive oil
Directions
Combine ingredients.
Chill before serving.
Second Course: Chicken with Whole-Wheat Pesto Pasta & Vegetables
Ingredients
Chicken breast
Whole-wheat pasta
Pesto
Zucchini
Bell peppers
Broccoli
Directions
Bake or sautee chicken.
Cook pasta and vegetables.
Toss with pesto and serve.
Third Course: Tiramisu Chia Pudding
Ingredients
¼ cup chia seeds
1 cup milk of choice
1 tsp-1 tbsp espresso powder (per taste)
¼ cup vanilla yogurt
1 tbsp cocoa powder
Directions
Mix chia seeds with milk and espresso.
Refrigerate overnight.
Layer with yogurt and cocoa.
German–Austrian Romanticism
Warm traditions with lighter harmonies.
First Course: Warm Apple-Cabbage Slaw
Ingredients
Shredded red cabbage
Thin apple slices
Chopped walnuts
Caraway seeds
Olive oil
Directions
Lightly sauté cabbage.
Add apples and walnuts.
Toss and serve warm.
Second Course: Oven-Baked Chicken Schnitzel with Sauerkraut and Warmed Peas
Ingredients
Chicken cutlets
Whole-wheat breadcrumbs
Egg
Sauerkraut
Frozen or canned peas
Directions
Coat chicken in egg and breadcrumbs.
Bake at 425°F until crispy.
Serve with warmed sauerkraut and warmed peas.
Third Course: Berry Yogurt Strudel Cups
Ingredients
Phyllo shells
Low-sugar vanilla Greek yogurt
Mixed berries
Cinnamon
Directions
Fill shells with yogurt.
Top with berries and cinnamon.
English & American Traditions
Classic comfort with a heart-healthy cadence.
First Course: Roasted Tomato Soup
Ingredients
Tomatoes
Onion
Garlic
Low-sodium vegetable broth
Whole-grain croutons
Directions
Roast vegetables.
Blend with broth.
Serve with croutons.
Second Course: Turkey Cottage Pie
Ingredients
Lean ground turkey
Carrots
Peas
Onion
Mashed potatoes
Directions
Cook turkey and vegetables. Season per preference. Worcester sauce recommended.
Top with mashed potatoes.
Bake until golden. Optional: sprinkle with cheese in the last 10 minutes of baking.
Third Course: Baked Cinnamon Apples with Oat Crumble
Ingredients
Apples
Mixture:
Oats
Cinnamon
Chopped walnuts
Small drizzle maple syrup
Directions
Fill apples with mixture.
Bake until soft.
Russian Inspirations
Rich colors and warming flavors in every movement.
First Course: Cucumber-Dill Salad
Ingredients
Cucumbers
Radishes
Plain Greek yogurt
Fresh dill
Directions
Slice vegetables.
Toss with yogurt and dill. Small sprinkle of salt.
Second Course: Easy Heart-Healthy Borscht
Ingredients
Beets
Cabbage
Carrots
Onion
Vegetable broth
High-protein plain Greek yogurt
Directions
Simmer vegetables in broth.
Cook until tender.
Serve. Top with good helping of yogurt.
Third Course: Honey Berry Kefir Parfaits
Ingredients
Plain kefir
Mixed berries
Walnuts
Small drizzle honey
Directions
Layer kefir, berries, and walnuts.
Drizzle lightly with honey.
Menus Created By
Menus Created by Kristin Anthonis Davies, MS, RD, LD
Kristin is a Registered Dietitian with a master’s degree and graduate certificate in Integrative Medicine from the University of Kansas Medical Center. Driven by a passion for holistic, functional, and natural wellness, her experience spans counseling children and families at Children's Mercy Hospital, guiding geriatric rehabilitation, and providing personalized one-on-one nutrition therapy for adults in private practice.
Interested in personalized nutrition guidance covered by insurance? Send Kristin a direct text at 913-742-2428.
