Feed Your Soul: Heart-Healthy Valentine’s Day Recipes

by Tricia Williams February 14, 2019

Feed Your Soul: Heart-Healthy Valentine’s Day Recipes

Say I love you and mean it this Valentine’s Day by preparing a heart-healthy romantic dinner for two. This three course menu can easily be made in one hour, leaving plenty of time for romance.


Kale and Kolrabi Salad with Almond Dressing
Pan Roasted Wild Salmon with Pomegranate and Cauliflower Millet Mash
Chocolate Mousse with Strawberries

The kale and kohlrabi salad is a great way to pay tribute to staying local. Kale and Kohlrabi can be found throughout the winter at most farmers markets. These cruciferous cancer-fighting power-houses make for a satisfying salad full of snap and crunch. For the Pan Roasted Salmon I would recommended getting fresh frozen wild salmon from Vital Choice. Wild Salmon season runs from June to September so any of the fresh salmon you are seeing at your market right now is farm raised. If you prefer fresh fish (not frozen) and are committed to eating wild, a good choice is Halibut. It can be found in markets all year round.

The recipe for the cauliflower millet mash calls for a piece of Kombu. Kombu is a mineral rich sea vegetable that adds a nutritional boost to your meal. I like to use it when cooking beans and grains because it reduces their acidity. Garnishing the dinner plate are pomegranate seeds. This scarce symbol of humanity is packed full of goodness that supports and maintains healthy blood pressure levels, helps maintain normal LDL cholesterol levels, and is rich in the anti-oxidant polyphenols.

I used raw coconut meat in the chocolate mousse. I love all raw coconut products. Coconuts support heart health by supplying the body with healthy short and medium chain fatty acids. For me coconuts are a great way to get a sweet treat without spiking your blood sugar because they are low-glycemic. We often use coconut meat out of our kitchen to replicate the creamy texture of dairy. In this mousse recipe, you can feel a discernible creamy texture without an overwhelming taste of coconut. The chia seeds act as a thickening agent in the mousse. I love them because they have a great fatty acid profile, and can hold ten times their weight in water. They are a great way to keep you staying fuller longer.

Strawberries, a classical symbol of Valentine’s Day, are packed with antioxidants. Just 8 strawberries can provide the body with more Vitamin C than 1 orange. Be sure to source them organically as conventional strawberries contain high pesticide residue. You can slice them to garnish the mousse or keep them whole, dip them in the chocolate mousse and feed them to the one you love!

Kale Kohlrabi Salad

Serves: 2 Servings



  • 1 Bunch Tuscan Kale
  • 1 Cup Kohlrabi, small dice
  • 1⁄4 Cup Currants
  • 1⁄4 Cup Sliced Raw AlmondsDressing:
  • 1 Tbsp Almond Butter
  • 1 tsp Miso
  • 1 tsp Raw Honey
  • 1 tsp Ginger, rough chop
  • 1⁄2 tsp Apple Cider Vinegar
  • 2 Tbsp Water
  • Sea Salt and Pepper to taste


  1. Clean Kale and remove hard center stems. Rough chop kale and place in salad bowl. Place kohlrabi on top of kale. Set aside.

  2. Place almond butter, miso, honey, ginger, apple cider vinegar and water in a blender. Blend until smooth and creamy. Season with salt and pepper.

  3. Toss the kale and kohlrabi with almond dressing. Be sure that the kale is evenly coated. Garnish with almonds and currants.

  4. Note: Salad may be dressed up to 1 hour before serving.


Tricia Williams
Tricia Williams


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