Winter Recipe: Heart Healthy Eating

February is American Heart Month – a time to encourage healthy lifestyles to prevent heart disease. The North Texas Food Bank is committed to supporting heart-healthy living for our neighbors in various ways, including a dedicated 营养服务 team that offers recipes, programming and education to help the community make healthy eating choices.

Eating healthy is one of the best ways to take care of your heart health, and winter is a great time to stay home, stay warm and try out some new recipes. The recipe below for 西南藜麦沙拉 is not only delicious and filling, but it is comprised of ingredients important for a healthy and active heart!

This recipe contains two plant-based sources of protein, quinoa, a high protein whole grain, as well as black beans which together create a delicious meal that is low in saturated fats. Additionally, quinoa and black beans are an excellent source of fiber! The recipe includes different spices, as well as a simple olive oil-based lime vinaigrette to really pack in flavor without adding too much extra sodium. According to the American Heart Association, olive oil could help lower risk of heart disease.

We hope you enjoy the recipe!




  • 2茶匙橄榄油
  • 2瓣大蒜,切碎
  • 4个葱,切片
  • 1 3/4 杯水
  • 1个红甜椒,切碎
  • 1(15 盎司)罐装玉米,沥干
  • 1 杯藜麦,冲洗并沥干
  • 1(15 盎司)罐装黑豆,冲洗并沥干
  • 2汤匙新鲜香菜,切碎
  • 1 个鳄梨,切片(可选)


  • 3汤匙酸橙汁
  • 2汤匙橄榄油
  • 1汤匙蜂蜜
  • 1茶匙辣椒粉
  • 1/2 茶匙孜然
  • 盐和胡椒粉调味

Full nutrition information can be found 这里 and all NTFB nutritious recipes can be found 这里.

营养服务是粮食银行战略计划的重要组成部分,旨在提供 今天的食物和明天的希望,自 1996 年以来,我们一直为低收入人群提供免费的烹饪和营养教育。请访问我们的网站以了解有关我们的更多信息 教育服务.

也一定要订阅花园和营养通讯, 铲子和勺子,了解我们营养服务团队的所有最新消息。 在此订阅.

Finally, join the North Texas Food Bank on Saturday, Feb. 19 for a garden workshop as we learn about common vegetable garden pests and diseases, as well as organic ways to prevent them through using Integrated Pest Management (IPM). Click 这里 to sign-up and learn more! 

Ashton Hinckley is a Nutrition Services Coordinator for the North Texas Food Bank.