7 More HeartHealthy Recipes
Eating for Better Health
This booklet contains 7 recipes that use wholesome hearthealthy ingredients like salmon, lentils, and leafy greens. All are oil-free, sugar-free, gluten free, soy-free, and dairy-free.
Copyright © 2025, Russell M Jaffe
All Rights Reserved.
No part of this book may be used or reproduced in any manner whatsoever without the express written permission of the author
Flourless Chocolate Almond Butter Muffins
Packed with the wholesome goodness of almond butter and sweetened naturally with dates, these muffins are a symphony of chocolate-almond bliss. Whether you’re looking for a nutritious breakfast option or a satisfying snack, these muffins are sure to please both your taste buds and your conscience.
Ingredients (organic/biodynamic)
3/4 c. Medjool dates, pitted and chop
1 c. natural almond butter (preferably Marcona, unsweetened)
1 duck egg or 6-8 quail eggs
1 tsp. vanilla extract
1/3 c. unsweetened cocoa powder
1/2 tsp. baking soda
A pinch of Celtic Sea Salt®
Chopped nuts or shredded coconut for topping (optional)
Instructions
Preheat oven to 350°F (175°C).
1. Line a muffin tin with paper liners.
3.
2. If the dates are not soft, soak them in warm water for 10-15 minutes to soften. Drain the water before using.
In a food processor, blend the chopped dates until they form a sticky paste.
4. In a separate bowl, combine date paste, almond butter, egg(s), and vanilla and mix until well combined.
5. Add cocoa powder, baking soda, and a pinch of Celtic Sea Salt® to the wet ingredients and mix until the batter is smooth.
6. Spoon batter into the prepared muffin cups, filling each about 2/3 full.
7. If desired, sprinkle chopped nuts or shredded coconut on top of each muffin.
8. Bake in the preheated oven for 15-18 minutes or until a toothpick inserted into the center of a muffin comes out clean.
10.
9. Allow the muffins to cool in the muffin tin for 5 minutes, then transfer them to a wire rack to cool completely & enjoy!
Festive Organic Roasted Beet Hummus
This roasted beet and tahini dip brings together earthy beets and creamy sesame for a nutrient-dense, vibrant spread. Perfect for pairing with fresh vegetables or crudités, it offers a wholesome, homemade alternative to store-bought dips.
Ingredients (organic/biodynamic)
4 medium beets, trimmed and well-scrubbed (leave peels on)
1 c. (5 ounces or 140 grams) sesame seeds
1/4 c. (60 mL) freshly squeezed lemon juice
2 cloves garlic, peeled
2 to 4 Tbsp water
Optional: Celtic Sea Salt®, to taste
Optional: Roasted and chopped cashews for topping
Instructions
1.
Preheat oven to 375°F (190C).
2. While beets are cooking, make the Tahini sauce: 3.
Wrap the beets in foil so they are completely enclosed. Place foil pack on a baking sheet and roast for 60 minutes to 1 hour 20 minutes, until they can easily be pierced with a fork. Let cool completely.
Toast the sesame seeds in a large pan on medium heat until golden for 3-5 minutes, being careful to not over-toast them. We chose to toast the sesame lightly for milder flavor. Add a pinch of Celtic Sea Salt.
Transfer the cooled, toasted sesame seeds to a food processor and blend for about 5-8 minutes with 1 teaspoon of water. The key to tahini is to give it time to keep blending. If the food processor is not too powerful, give it an extra 5 minutes or add extra water (1 tsp.) to help the process along.
4.
Unwrap beets. Wearing gloves, peel or rub off skins (don’t worry–they come of easily). Chop coarsely, and place in a high-speed blender or food processor.
Add the tahini, lemon juice, garlic, and 1/2 tsp. salt to the food processor. Process until smooth. Adjust salt to taste. 5.
Top with roasted cashews and serve with your favorite chopped vegetables or crudites. 6.
Kale and Clementine Salad
This summery side dish is as delicious as it is hydrating and healthy with clementines, kale and a hint of vanilla.
Ingredients (organic/biodynamic)
2 c. kale, rinsed and chopped into thin strip
2 clementines, peeled and segmented
1 c. baby carrots, sliced
3 Tbsp. clementine juice
1 Tbsp. lime juice
Dash of vanilla extract
Celtic Sea Salt® and freshly ground black pepper to taste
Instructions
1.
Begin tenderizing the kale by compressing with a rolling pin or between two cutting boards. Then toss the kale into a large bowl, and add some Celtic Sea salt to taste.
2. Add the clementine segments and sliced carrots.
Rub kale between damp hands for 2-3 minutes. Take a bite to check if the bitter taste has disappeared and if needed, continue rubbing/massaging for 1-2 minutes. This will tenderize (and help the salt settle into the kale more evenly).
3. In a small bowl, mix clementine juice, lime juice and vanilla, then drizzle over salad.
4.
5.
Toss salad and let sit for about five minutes before serving.
6.
Top with freshly ground pepper, if desired.
Hearty Lentil Bolognese Over Spaghetti Squash
Enjoy the robust flavors of our hearty Lentil Bolognese atop tender spaghetti squash ‘noodles.’ “Bolognese” is typically a meat-based Italian sauce originating in the town of Bologna. With this delicious gluten-free, soy-free, oil-free, vegan version, you can experience the flavors of Italy without any guilt.
Ingredients (organic/biodynamic)
1 spaghetti squash, halved & seeds removed
1 c. green or brown lentils, cooked
1 red onion, finely chopped
2 cloves garlic, minced
1 carrot, grated
1 celery stalk, finely chopped
5-6 small tomatoes (1 lb ), crushed
1 tsp. dried oregano
1 tsp, dried basil
Celtic Sea Salt® and pepper to taste
Red pepper flakes (optional, for heat)
Fresh Parsley or basil leaves for garnish (optional)
Instructions
1.
2.
3
4
Preheat oven to 375°F.
Place spaghetti squash in a glass pan, or on a parchment-lined baking sheet and cook, cut side down, for 35-45 minutes, or until skin can be easily pierced with a fork
While the squash is cooking, cook the onion in a large pan over medium heat until softened (Add a splash of water, if needed, to avoid burning)
Add minced garlic, grated carrot, and chopped celery to the pan Sauté until the vegetables are tender, adding an additional splash of water as needed.
5.
Stir in cooked lentils, crushed tomatoes, oregano, basil, salt, pepper, and red pepper flakes (if using). Mix well.
6.
Bring the mixture to a simmer. Allow sauce to simmer over low heat for about 20-25 minutes, stirring occasionally, until the flavors meld and the sauce thickens.
Adjust seasonings to taste. If the sauce is too thick, you can add a little water or veg. broth.
8.
7. When squash is done, remove the halves from the oven. Using a fork, carefully scrape out the spaghetti-like strands.
9.
Plate the spaghetti squash noodles, and top with your Lentil Bolognese sauce. Optionally, garnish with fresh basil or parsley.
Salmon and Vegetable Parchment Packets
This easy-to-make recipe combines tender salmon fillets with a colorful array of seasonal vegetables, delicately seasoned and sealed within parchment packets, allowing the ingredients to steam to perfection, locking in moisture and flavor With minimal prep and maximum flavor, it’s a surefire crowd-pleaser that’s as healthy as it is delicious.
Ingredients (organic/biodynamic)
4 salmon fillets (about 6 ounces each), preferably line-caught, skinless
2 c. assorted vegetables (such as zucchini, bell peppers, and asparagus), chopped or sliced
1 lemon, thinly sliced
4 sprigs of fresh herbs (e.g., dill, parsley, or thyme)
Celtic Sea Salt®, to taste
Freshly ground peppercorns, to taste
Instructions
1.
Preheat oven to 375°F.
Cut four large squares of unbleached parchment paper, each about 12×12 inches. 2.
3. In a bowl, toss the assorted vegetables together
Place one salmon fillet in the center of each parchment square.
4
5
Divide the vegetables evenly among the four parchment squares, arranging them around the salmon fillets. Top each salmon fillet with a couple of lemon slices and a sprig of fresh herbs.
7.
6. Place the sealed parchment packets on a baking sheet and transfer them to the preheated oven.
Fold the parchment paper over the salmon and vegetables to cover them completely. Starting at one end, make small, overlapping folds along the edges to seal the packets tightly. Make sure the packets are well-sealed to trap the steam during cooking.
9.
8 Carefully open the parchment packets (watch out for steam) and transfer the contents to plates using a spatula.
10.
11.
Bake the packets for about 15-20 minutes, or until the salmon is cooked through and the vegetables are tender The exact cooking time may vary depending on the thickness of the salmon fillets and the types of vegetables used.
Season as desired with Celtic Sea Salt and freshly ground black pepper.
Serve hot, garnished with additional fresh herbs if desired.
Delicious Oil-Free Ratatouille
Discover a vibrant and wholesome twist on the classic French dish with this oil-free ratatouille recipe. Bursting with colors and flavors, this dish combines the freshness of summer vegetables without added oils, making it both nutritious and delicious.
Ingredients (organic/biodynamic)
For the top:
½ medium eggplant
1 medium zucchini
1 medium summer squash
3 tomatoes
1 medium red onion
Celtic Sea Salt® and freshly ground pepper, to taste
Instructions
1.
Preheat oven to 425°F
For the sauce:
2 cloves of garlic, minced
1 medium red onion, chopped
1 lb. tomatoes, chopped
½ tsp. dried thyme
½ tsp. dried parsley
½ tsp. Celtic Sea Salt®
1 red bell pepper, chopped
Slice eggplant, zucchini, summer squash, red onion, and tomatoes thinly. Set aside.
2. For the sauce, combine a splash of water, garlic, and red onion in a medium skillet. Cook over low heat until very soft but not browned for about 5 minutes.
3. Add tomatoes, their juices, thyme, parsley, and salt. Simmer over low heat for about 10 minutes, until very soft and some liquid remains Do not brown
4. Add red bell pepper and simmer to soften If pan is dry add ¼ cup of water
6.
5 Pour hot tomato mixture into casserole dish.
7.
Arrange the thinly sliced vegetables (eggplant, zucchini, summer squash, tomatoes, and red onion) layered over tomato mixture. Sprinkle with salt and pepper to taste.
8. Can be served hot or at room temperature.
Bake in the oven covered for 1 hour or until the vegetables are tender. Remove cover for the last 20 minutes and continue baking.
9.
Blackberry Lavender Limeade
This mocktail combines the vitamins, minerals, and antioxidant power of blackberries, limes, and dates with the calming effects of lavender, for a delicious and refreshing drink, all year ‘round.
Ingredients (organic/biodynamic)
1 c. fresh blackberries
1/2 c. date lavender syrup (see recipe on the following page)
1 c. fresh lime juice (approximately 6-8 limes)
3 c. water (check out our mocktails blog for recommendations)
Fresh lavender sprigs (for garnish, optional)
Instructions
1.
In a blender, combine fresh blackberries and lavender syrup. Blend until smooth.
2. Add the lime juice and water to the strained blackberry mixture in the pitcher.
5.
Strain the blackberry mixture through a fine mesh sieve or cheesecloth into a pitcher to remove the seeds and solids.
3. Stir the mixture well to combine all the ingredients thoroughly. 4. Adjust the sweetness and tartness to your liking by adding more or less lavender syrup and lime juice.
6. Pour the Blackberry Lavender Limeade into glasses.
Refrigerate the limeade for at least an hour to chill and allow the flavors to meld.
8.
7. Garnish with fresh lavender sprigs or blackberries. & enjoy!
Lavender Syrup for Blackberry Lavender Limeade
Ingredients (organic/biodynamic)
1 c. water
2 Tbsp dried lavender buds (culinary grade)
5-6 Medjool dates, pitted and chopped into small pieces Optional: 1 tsp. vanilla extract (for added flavor)
Instructions
1.
In a saucepan, combine water and dried lavender buds and bring the mixture to a simmer over medium heat.
2.
3
4
Reduce heat to low and let mixture steep for about 10-15 minutes, stirring occasionally.
Remove from heat and let the lavender mixture cool slightly
Strain the liquid through a fine mesh sieve or cheesecloth into a bowl or jar to remove the lavender buds. Press on the buds to extract any remaining liquid.
6.
5. For additional flavor, add optional vanilla extract, combine and taste, adjusting the amount to your liking.
7.
Add the chopped dates to the lavender-infused liquid and mix using a blender or immersion blender until the dates are fully incorporated and the syrup is smooth.
If you prefer a smoother syrup, you can strain the mixture once more to remove any date fibers using a fine mesh sieve or cheesecloth.
Allow the date-sweetened lavender syrup to cool to room temperature 8 Once cooled, transfer the syrup to a clean, airtight container or bottle 9
10.
Store the lavender syrup in the refrigerator for 1-2 weeks.
Notes
Notes
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