Easy Recipes for Heart Health
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United Way of Greater Milwaukee & Waukesha County

Easy Recipes for Heart Health

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Jennifer Casey, RD, CD
Development
& Communications Director, Fondy Food Center

February is American Heart Month and a great time to remind ourselves that a healthy diet is an important way we can protect one of the most vital organs in our body.  You may not realize, but this time of year, an abundance of fresh produce can be found at Milwaukee-area farmers markets.

It’s recommended you include at least five to nine servings of produce a day to help prevent and control heart disease. Lucky for Wisconsinites, Greater Milwaukee is blessed to have not just one, but several winter farmers markets where you can find fresh food.

My colleagues and I like to buy from the Milwaukee County Winter Farmers Market, the Riverwest Winter Farmers Markets (both of which accept SNAP EBT cards, aka electronic food stamps) and several smaller markets hosted by churches and community centers.

A variety of heart healthy, delicious, seasonal, local food - like dairy, fish, meat, eggs, grains, preserves, and prepared foods - can be found at these local winter markets.   In fact, fresh apples, rutabagas, carrots, brussel sprouts, hearty greens, garlic, leeks, onions, cabbages, squash, and a veritable rainbow of red, purple, yellow, and garnet potatoes are readily available.

But what does one do when coming home from the market with a bag brimming winter vegetables and fruits?

You get cooking!  Here is a list of some of my favorite ways to use these winter staples:

  • Shredded raw vegetable salad (think beets, carrots, kohlrabi tossed with your favorite vinaigrette)
  • Winter squash or potato leek soup
  • Sautéed apples
  • Roasted root vegetables

Creating a roasted root vegetable dish is very easy not to mention very delicious. It’s also chock full of heart healthy antioxidants and phytonutrients which are important for heart health.  Here is an easy way to create a root vegetable dish:

Step 1: Choose an array of colorful root vegetables—carrots, rutabagas, parsnips, beets, rutabagas, turnips, red, purple, or yellow potatoes.  You’ll want about a half pound per number of servings desired (I always make extra for leftovers.) 

Step 2: Preheat the oven to 400 degrees F.  Peel and chop your vegetables into similar
            sized and shaped pieces. 

Step 3: Toss with olive oil, a pinch of salt, pepper, and fresh or dried herbs like rosemary and thyme.  Add
a couple of minced garlic cloves and a squeeze of lemon. 

Step 4: Spread the vegetables evenly on a large baking sheet and place in oven.  Toss with a spatula occasionally and cook until tender and browned.  Time will vary based on size but expect it to take about 30-45 minutes.  Let cool and adjust for seasoning.  I like to serve roasted roots alongside a local chicken (roasted in the same oven), a farm fresh egg frittata or quiche, or it pairs well with pan seared trout and garlicky sautéed greens like spinach or kale.

These are just some of my favorite ways to cook up local fresh produce.  Hopefully these ideas got you inspired to cook up your own variations and eat your way to a healthier heart.

Fondy Food Center has been a United Way agency program partner since 2008.