With just a few simple swaps, however, you can still enjoy the foods you love and satisfy your cravings while keeping your heart happy and healthy. Here are some handy tips to keep in mind the next time you are in the kitchen:

Heart-Healthy Cooking Tips:

1.) Bake, don’t fry: Baking requires much less oil than frying, which can significantly reduce the amount of oil and saturated fat in a dish. Many traditionally fried recipes now have baked alternatives which deliver the same taste without the underlying health risks. Air fryers are another healthier alternative to pan-frying as they also require much less oil to use.

2.) Steam or microwave your vegetables: The best way to retain nutrients in a vegetable is to steam them, and you can either do this on the stove or in the microwave. Adding a small amount of water to vegetables and microwaving them essentially steams it from the inside out, allowing it to keep in more vitamins and minerals than almost any other cooking method.

3.) Use less salt: Too much sodium in your diet results in excess water in your blood vessels, raising your blood pressure and putting you at risk for heart disease. If you use a lot of salt in your cooking, try to slowly decrease it over time by replacing the flavour with herbs and spices. It is also best to avoid store-bought sauces and dressings, as these often contain large amounts of sodium.

4.) Reduce your saturated fats: One of the biggest culprits for saturated fat content is processed meat, such as bacon, sausages and cured meat. Where possible, try to replace these with leaner cuts of meat such as poultry or reduced-fat mince. Another easy swap is to replace butter with a low-fat spread and opt for plant-based alternatives to dairy. These tips can apply to any meal you are making, but if you need some extra Valentine’s Day inspiration for a loved one, friend or a special personal treat, why not give some of these heart-healthy recipes a try?

Ingredients:
4 slices of whole-wheat bread
2 large eggs
40ml orange juice
1 tsp orange zest, finely grated
1 tsp vanilla extract
¼ tsp nutmeg
½ c. (118 ml) skim milk or plant-based milk
½ c. (85g) blueberries
½ c. (85g) strawberries

Instructions:


1.) Preheat oven to 230 °C.

2.) Using cooking spray, coat a small sheet pan generously and arrange the bread slices close together in a single layer.

3.) In a small bowl, whisk the eggs, 30ml of the orange juice, orange zest, vanilla extract and nutmeg together until completely blended. Add the milk and whisk again to combine.

4.) Pour the mixture evenly over the bread slices, tilting the pan where necessary to ensure the bread absorbs the liquid fully.

5.) Place the sheet pan in the oven and bake until browned on the bottom, about 10 minutes.

6.) Meanwhile, prepare the berry sauce. Combine the berries and remaining orange juice in a small pot or saucepan and bring to a simmer over medium heat, stirring occasionally, until the fruit breaks down and the juices have reduced slightly. Reduce heat to low and keep warm.

7.) Once the 10 minutes are up, move the sheet pan to the top rack of the oven and switch the oven to broil on high until the bread is puffed and browned on top, about 1 ½ - 2 minutes.

8.) Serve the French toast warm with the berry sauce.

Baked Salmon - 2 salmon fillets - 1 lemon, sliced into thin rounds - 1 tbsp olive oil - Salt and pepper, to taste

Pistachio Gremolata - 1/3 c. pistachios, chopped - 2 dates, pits removed - 1 tbsp fresh dill, chopped - 1 tbsp fresh mint, chopped - 2 tbsp fresh basil, chopped - ½ lemon, juiced - 1 tbsp olive oil - Salt, to taste

Instructions:

1.) Preheat the oven to 200 °C.

2.) Pat the salmon fillets dry using a paper towel and place them in the middle of a sheet of aluminium foil.

3.) Place the lemon slices around and under the fillets. Brush the top of the salmon with olive oil and season with salt and pepper.

4.) Scrunch up the aluminium foil around the salmon and lemons to ensure the juices stay in.

5.) Bake at 200 °C for 12-15 minutes or until salmon is flaky and cooked through. Internal temperature should be 63 °C.

6.) Meanwhile, prepare the pistachio gremolata by mixing together the chopped ingredients in a bowl.

7.) When the fish is ready, top with the pistachio gremolata and serve immediately with sides of your choice.

Ingredients:


Truffles
1c. frozen raspberries

1c. unsalted raw walnuts

1/2c. desiccated coconut

6 dates, pits removed

3 tbsp cocoa powder

1tsp vanilla extract

1/4tsp salt

Outer coating

1/2c. desiccated coconut

3tbsp freeze-dried raspberries


Instructions:

1.) Combine all truffle ingredients in a food processor and blend until smooth.

2.) Shape the mixture into 1” balls and place on a lined baking tray.

3.) Refrigerate for 15-30 minutes.

4.) Meanwhile, combine the ingredients for the outer coating in a food processor and pulse several times until the coconut turns pink.

5.) Remove the truffles from the fridge when the chilling period is over and roll in the outer coating, ensuring that each ball is completely covered.

6.) Return to the refrigerator and chill for 3 hours or until set.