Tag: #HeartHealthy

Posted in #HeartHealthy

Lemon Parmesan Orzo

Posted on by simplegoodfood

As a child, I loved orzo for its sleek texture, and that love has never faded. The cute rice-shaped pasta is glorious in warm sauces, cold salads or with soup ladled over it. Because it is one of the smaller pasta shapes and cooks quickly, dishes like this lemon Parmesan orzo are a super fast way to get noodles on the table.

Flavored with olive oil, a hint of lemon zest and a scattering of grated cheese, the side dish is truly flexible. The recipe calls for zest only, but to give the pasta some extra zing, all you need to do is spritz in some of the juice as well. Recipe contributor Leslie Palmer of Swampscott, Massachusetts, says lemon Parm orzo perfect with any seafood, poultry or pork main dish. Let it play a part in any easy weeknight dinner lineup, or save it for the guests at your next gathering—it’s perfect for any season.

Ingredients for Lemon Parmesan Orzo

Lemon Parmesan Orzo Ft26 54888 Jr 0107 1
JOSH RINK FOR TASTE OF HOME
  • Whole wheat orzo: Thanks to its shape, many people think orzo is rice, but it’s a wheat pasta just like spaghetti, rigatoni and penne. Whole wheat pasta is more nutritious than white pasta, but you can make this side dish with either one.
  • Olive oil: Reach for extra virgin olive oil rather than regular when it’s time to dress the orzo. Because the recipe’s ingredients are simple, the additional flavor will be noticeable.
  • Parmesan cheese: Real Italian Parmesan cheese tastes nutty and savory with hints of sweetness.
  • Parsley: Flat-leaf parsley is a classic garnish for noodle dishes, but any kind of parsley will work fine. The curly version can be a little more fibrous but may also have a milder flavor.
  • Lemon zest: Use a zester or a microplane grater to remove the yellow lemon skin, leaving most of the bitter white pith behind. Then, squeeze the lemon and add some of the juice to the pasta, or save it for another use.
  • Salt: I like to use sea salt on this dish, as it adds a bit of extra crunch. Reach for whatever salt you enjoy, and season to taste.
  • Pepper: Freshly ground black pepper is much more pungent and punchy than the pre-ground stuff, so if you have a grinder, go ahead and put it to use.

Taste of Home

#HeartHealthy #LowCholesterol #LowA1C #MealPlanning #SimpleCooking

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simplegoodfood
simplegoodfood
@simplegoodfood
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Empty Crystal plate
Posted in #HeartHealthy

Announcing the Weekend Suppers Series

Posted on by simplegoodfood

Starting on Friday, March 27, 2026, I will be presenting a Heart-Healthy Weekend Supper Series. This series will run from this weekend through Memorial Day. Saturday’s meal will focus on Heart-Healthy Comfort meals. Sunday’s meal will focus on Heart-Healthy Meatless meals. Yes, this country gal is going to be trying out meatless meals.

Friday’s post will give you the following information:

  • The menu for each day of the weekend.
  • A Grocery list of items that you will need to make the recipes.
  • Finally, a Prep Plan so that by doing a little prep work ahead of time, making your actual meal will be much easier.

Doing a little prep on Friday and Saturday makes Sunday dinner easy and relaxed. Many casseroles and soups actually taste better when made ahead, so don’t be afraid to assemble meals early and bake them the next day.

These recipes are focused on 2-3 servings. You may or may not have leftovers for the week ahead. Me, I’m planning to use them for my lunch!

So, join me in exploring some new recipes.

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simplegoodfood
simplegoodfood
@simplegoodfood
26 posts
2 followers
Posted in #Recipes

New Recipe: Heart-Healthy Chicken & Wild Rice Soup

Posted on by simplegoodfood

🍲 New recipe: Heart-Healthy Chicken & Wild Rice Soup

I started with a classic version from Taste of Home and made a few simple changes to lighten it up.

What I changed:
• Olive oil instead of butter
• Almond milk + Greek yogurt instead of cream
• Low-sodium broth

Same cozy soup, just better for everyday, heart-healthy eating.

Full recipe:
https://goodfoodgoodmeat.blog/chicken-wild-rice-soup

#HeartHealthy #LowCholesterol #LowA1C #Soup #MealPlanning #SimpleCooking

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simplegoodfood
simplegoodfood
@simplegoodfood
26 posts
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Delightful heart-healthy dinner plate
Posted in #HeartHealthy

Weekend Suppers – Saturday, Mar 21, 2026

Posted on by simplegoodfood

This weekend’s heart-healthy comfort food dinner is Heart-Healthy Air Fryer Chicken. This is a simple meal that comes together easily and is perfect for a Saturday evening dinner.

Ingredients:
2 chicken thighs + 2 drumsticks (skin-on, separated)
1–1½ tsp olive oil
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp black pepper
½ tsp dried thyme or Italian seasoning
¼–½ tsp salt (keep it light)
Optional: pinch of cayenne (tiny kick)

Instructions:
Prep the chicken

Pat dry really well (this is key for crispiness)
Rub with olive oil + all seasonings
Preheat to 375°F

Cook

Place chicken skin-side up
Air fry 20 minutes
Turn and cook another 10–15 minutes until internal temp hits 165°F

Final crisp (optional but worth it)
Flip back skin-side up
Air fry 3–5 more minutes

I served this with Steamed Broccoli and Carrots, and Pickled Red Beets.

This recipe makes about 2-3 servings.

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simplegoodfood
simplegoodfood
@simplegoodfood
26 posts
2 followers
Posted in #Recipes

37 High-Fiber Recipes That’ll Fill You Up

Posted on by simplegoodfood

I’m a little bit of a fiber nut. While everyone seems focused on eating more protein (and I’m all for it!), I’m here to tell you high-fiber recipes deserve equal billing. Not just because I’m a dietitian, but because of the “wow, I feel the difference when I eat enough of it” effect they have. To make hitting your daily fiber goal a little easier and a lot tastier, we found our best high-fiber recipes that also deliver in the flavor department.

Fiber is what gives cozy oatmeal recipes and hearty lentil soups their staying power, and it does even more behind the scenes to nourish your body, making it a truly unsung wellness hero. We chose recipes using a few different metrics. Each healthy snack has at least 5 grams of fiber per serving, and each main dish packs at least 10 grams, which is roughly 18% to 35% of what most adults need in a day. Delicious, doable and totally satisfying, these recipes make eating more fiber practically effortless.

Taste of Home

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simplegoodfood
simplegoodfood
@simplegoodfood
26 posts
2 followers
Posted in #Recipes

Heart-Healthy Chicken & Wild Rice Soup

Posted on by simplegoodfood

🍲 Heart-Healthy Chicken & Wild Rice Soup

I recently came across a Chicken & Wild Rice Soup recipe from Taste of Home that looked like classic comfort food.

It uses butter and cream, which makes it rich—but also higher in saturated fat.

I wanted something similar that fits a more heart-healthy, lower cholesterol approach, so I made a few simple changes.

🔄 What I Changed

  • Replaced butter with olive oil
  • Swapped half-and-half for unsweetened almond milk and Greek yogurt
  • Used low-sodium chicken broth
  • Added extra vegetables for more fiber and balance

Same cozy soup, just adjusted for everyday eating.

🛒 Ingredients

Protein & Grains

  • 1 ½ cups cooked chicken breast, shredded or diced
  • 1 cup cooked wild rice

Vegetables

  • 1 small onion, diced
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 2 cloves garlic, minced

Base

  • 4 cups low-sodium chicken broth
  • 1 cup unsweetened almond milk

Healthy Fats

  • 1–2 tbsp olive oil

Creamy Finish

  • ½ cup plain nonfat Greek yogurt

Seasonings

  • ½ tsp dried thyme
  • ½ tsp black pepper
  • Salt to taste (add at the end)

👩‍🍳 Instructions

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion, carrots, and celery. Cook 5–7 minutes until softened.
    Stir in garlic and cook for 1 minute.
  3. Pour in chicken broth and add cooked wild rice.
    Bring to a gentle simmer.
  4. Stir in cooked chicken, thyme, and pepper.
    Simmer for 10–15 minutes.
  5. Add almond milk and heat through (do not boil).
  6. Reduce heat to low and slowly stir in Greek yogurt until smooth.
  7. Taste and adjust salt if needed.

❤️ Heart-Healthy Notes

  • Uses olive oil instead of butter
  • Replaces heavy cream with almond milk and Greek yogurt
  • Uses low-sodium broth
  • Includes fiber-rich vegetables and whole grain wild rice

🔄 Variations

  • Add spinach or kale for extra greens
  • Substitute turkey for chicken
  • Use brown rice if wild rice isn’t available

🧊 Storage

  • Refrigerate up to 4 days
  • Freeze up to 2 months
  • For best texture, add Greek yogurt after reheating if freezing

🧠 Meal Planning Tip

Make a double batch and portion into containers for quick lunches or easy dinners during the week.

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simplegoodfood
simplegoodfood
@simplegoodfood
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Salmon Cakes and Coleslaw on a crystal plate
Posted in #HeartHealthy

Tonight’s Heart-Healthy Dinner Plate

Posted on by simplegoodfood

🐟🥬 Tonight’s Heart-Healthy Dinner Plate

A simple weeknight dinner… served with a little extra sparkle ✨

Fresh salmon cakes crisped up in the air fryer, paired with a light, creamy coleslaw—all plated on one of my favorite crystal dishes to make it feel just a bit special.

Because eating heart-healthy doesn’t have to feel like a compromise—it can feel like something you look forward to.

Recipes are up on the blog if you want to try this combo!

#HeartHealthy #LowCholesterol #LowA1C #SimpleGoodFood #DinnerInspiration #HomeCooking

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simplegoodfood
simplegoodfood
@simplegoodfood
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Salmon Cakes and Coleslaw on a crystal plate
Posted in #HeartHealthy

Creamy Heart-Healthy Coleslaw

Posted on by simplegoodfood

🥬 Creamy Heart-Healthy Coleslaw

Heart-Healthy | Low-Cholesterol | Low-A1C

🍽️ Yield

Servings: 4
Portion Size: About 1 cup
Perfect for 1 person with planned leftovers.

💛 Why You’ll Love This Recipe

This coleslaw is crisp, refreshing, and lightly creamy without being heavy. It pairs perfectly with seafood dishes like salmon cakes and comes together in minutes. The lighter dressing keeps it flavorful while supporting heart health and balanced blood sugar.

📊 Nutrition Highlights (Per Serving)

  • Calories: ~90
  • Protein: ~3g
  • Carbs: ~8g
  • Fiber: ~2g
  • Sugar: ~4g
  • Total Fat: ~4g
  • Saturated Fat: ~1g
  • Cholesterol: ~5mg
  • Sodium: ~150mg

Designed to support heart health and blood sugar balance.

🛒 Ingredients

  • 3 cups shredded green cabbage
  • 1 cup shredded carrots
  • 2 tbsp plain Greek yogurt
  • 1 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • 1 tsp Dijon mustard
  • 1–2 tsp honey (optional, adjust to taste)
  • Salt and pepper to taste

👩‍🍳 Instructions

  1. In a large bowl, combine cabbage and carrots.
  2. In a small bowl, whisk together Greek yogurt, olive oil, vinegar, mustard, and honey.
  3. Pour dressing over the cabbage mixture and toss well to coat.
  4. Chill for at least 15–30 minutes for best flavor.
  5. Taste and adjust seasoning before serving.

💡 Tips & Swaps

  • Use a bagged coleslaw mix to save time
  • Skip or reduce honey for even lower sugar
  • Add sunflower seeds or sliced almonds for crunch (in moderation)
  • A squeeze of lemon can brighten the flavor even more

🥡 Meal Prep & Storage

  • Fridge: Store up to 3 days
  • Not freezer-friendly
  • Stir before serving as dressing may settle

❤️ Heart-Healthy Notes

  • Greek yogurt replaces mayo to lower saturated fat
  • Cabbage is high in fiber and antioxidants
  • Olive oil provides healthy fats that support heart health

📣 Let’s Connect

If you try this recipe, I’d love to hear how it turned out!
#HeartHealthy #LowCholesterol #LowA1C #SimpleGoodFood

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simplegoodfood
simplegoodfood
@simplegoodfood
26 posts
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Salmon Cakes and Coleslaw on a crystal plate
Posted in #HeartHealthy

Air Fryer Salmon Cakes

Posted on by simplegoodfood

🐟 Air Fryer Salmon Cakes (Fresh Salmon Version)

Heart-Healthy | Low-Cholesterol | Low-A1C

🍽️ Yield

Servings: 4
Portion Size: 1–2 patties
Perfect for 1 person with planned leftovers.

💛 Why You’ll Love This Recipe

These salmon cakes are made with fresh salmon for a richer flavor and tender texture, with a perfectly crisp exterior from the air fryer. They’re still quick enough for a weeknight but feel a little more elevated—perfect for when you want something simple and special.

📊 Nutrition Highlights (Per Serving)

  • Calories: ~240
  • Protein: ~23g
  • Carbs: ~9g
  • Fiber: ~1g
  • Sugar: ~1g
  • Total Fat: ~11g
  • Saturated Fat: ~2g
  • Cholesterol: ~60mg
  • Sodium: ~200mg

Designed to support heart health and balanced blood sugar.

🛒 Ingredients

  • 1 lb fresh salmon (skin removed)
  • 1/3 cup whole wheat breadcrumbs
  • 1 egg
  • 2 tbsp plain Greek yogurt
  • 1 tsp Dijon mustard
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tbsp lemon juice
  • 2 tbsp finely chopped parsley (optional)
  • Salt and pepper to taste

👩‍🍳 Instructions

  1. Finely chop the raw salmon with a knife, or pulse a few times in a food processor until finely minced (not pureed).
  2. Transfer salmon to a bowl and add breadcrumbs, egg, Greek yogurt, mustard, lemon juice, and seasonings.
  3. Mix gently until just combined.
  4. Form into 4–6 patties.
  5. Preheat air fryer to 375°F.
  6. Lightly spray the basket and tops of patties with oil.
  7. Air fry for 10–12 minutes, flipping halfway through, until golden and cooked through (internal temp 145°F).

💡 Tips & Swaps

  • Don’t over-process the salmon—texture is key
  • Add finely diced celery or green onion for extra crunch
  • Can also bake at 400°F for 12–15 minutes if needed

🥡 Meal Prep & Storage

  • Fridge: Store cooked patties up to 3 days
  • Freezer: Freeze cooked patties up to 2 months
  • Reheat: Air fry at 350°F for 3–5 minutes

❤️ Heart-Healthy Notes

  • Fresh salmon is rich in omega-3 fatty acids for heart health
  • Greek yogurt replaces mayo to reduce saturated fat
  • Whole wheat breadcrumbs add fiber for blood sugar support
  • Lower sodium than canned salmon versions

🔗 Original Inspiration

Inspired by classic salmon cake recipes, adapted for fresh salmon and heart-healthy ingredients.

📣 Let’s Connect

If you try this recipe, I’d love to hear how it turned out!
#HeartHealthy #LowCholesterol #LowA1C #SimpleGoodFood

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simplegoodfood
simplegoodfood
@simplegoodfood
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Posted in Kitchen Tips

Hello Fediverse!

Posted on by simplegoodfood

Hello Fediverse 👋

I’m Simple Good Food, sharing practical, heart-healthy recipes for everyday life.

My focus is on:
• Lowering cholesterol
• Keeping A1C in check
• Cooking meals that are actually doable day to day

You’ll find simple recipes, meal planning ideas, and an organized approach to cooking that makes life easier—not more complicated.

If you like real food without the fuss, you’re in the right place.

#Cooking #MealPlanning #HealthyEating #HeartHealthy #LowCholesterol #LowA1C

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simplegoodfood
simplegoodfood
@simplegoodfood
26 posts
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