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Heart Healthy Recipes, Issue #033 - Baked Tomato Cod, Veggie-Bean Soup & Grape-Avocado Smoothie
January 17, 2020

Welcome to Heart Healthy Recipes' Newsletter. This month we are focusing on the heart healthy benefits of omega-3 fatty acids and have several recipes that include this important nutrient.

Our featured recipes for this month include a baked cod in tomato sauce, a hearty veggie-bean soup and a grape-avocado smoothie with omega-3 rich chia seeds.

Omega-3 fatty acids are essential for proper heart function and are a nutrient our bodies do not make on their own, so it is important to include this nutrient in a heart healthy diet.

Omega-3 has been shown to lower blood pressure, stabilized heart rate, help against clot formation, protect against inflammation and help prevention of arrhythmias.

Tomato Baked Cod

This tomato cod dish is very high in omega-3 fatty acids, known to protect the heart and to help the heart function properly. Along with the other heart healthy ingredients in this recipe, the garlic helps lower cholesterol levels and the anti-oxidant rich tomatoes help further reduce heart disease by lowering cholesterol and blood pressure levels.

Baked Cod - Recipe Ingredients:

4 cod pieces, 6 oz. each

1 tablespoon grape seed oil

sea salt, to taste (optional)

black pepper, to taste

1 medium lemon

Baked Cod - Recipe Instructions:

Preheat oven to 350°F. Lightly rub grape seed oil over thawed cod fish. Sprinkle both sides with salt and pepper to taste. Then place in a single layer in a shallow baking dish. Cut lemon in half and squeeze over fish, removing any seeds. Bake for 30 minutes or until fish flakes easily with a fork, to an internal temperature of 145°F degrees.

Tomato Sauce - Recipe Ingredients:

1 tablespoon grape seed oil

1 garlic clove, minced

1 teaspoon red pepper flakes

10 tomatoes (or 3 cups), crushed

½ teaspoon maple syrup (optional)

2 teaspoons oregano, dried

sea salt, to taste (optional)

black pepper, to taste

Tomato Sauce - Recipe Instructions:

In a large pan over medium heat, add grape seed oil. Next, add minced garlic and sauté for 3 to 5 minutes or until golden. Add red pepper flakes, stirring. Next, add tomatoes, maple syrup (if desired), oregano, salt (optional) and pepper, then simmer for 5 minutes. Reduce heat to low. When fish is finished baking, place each piece of cod fish on a plate. Next, add tomato sauce. Garnish with rosemary sprig as an option.

Makes 4 servings.

Veggie-Bean Soup

Warm-up and cozy to this hearty, low-sodium, low-fat bean and veggie soup. The high fiber beans containing abundant amounts of potassium and magnesium help to lower cholesterol and high blood pressure. Also, the nutrient-rich veggies in this soup help benefit the heart and the whole body as well.

Recipe Ingredients:

2 cups sorted dried kidney beans or similar

2 quarts water

1 onion, thinly sliced

1 leek, thinly sliced

2 cups potatoes, thinly sliced

1 carrot, thinly sliced

3 celery stocks, thinly sliced

1 zucchini, thinly sliced

¼ lb. mushrooms (optional)

2 garlic cloves, minced

2 tomatoes, seeded and chopped

2 bay leaves

2 teaspoons dried basil

1 teaspoon dried oregano

½ teaspoon black pepper

¼ teaspoon dried savory (optional)

Recipe Instructions:

In a large pan add dried beans and water, soaking overnight. Next day, bring to boil over medium heat, then reduce heat to low. Simmer on low heat for about 2 hours, until almost tender. Add remaining ingredients and cook until vegetables are tender, about 40-60 minutes. Remove bay leaves before serving.

Makes 6-8 servings.

Grape-Avocado Smoothie with Chia Seeds

Green grapes in this refreshing smoothie are abundant in anti-oxidants, vitamins and minerals. The superfood ginger in this smoothie has many health benefits including anti-inflammatory and cholesterol lowering properties. The avocado and chia seeds are high in the heart healthy nutrient of omega-3 fatty acids. These omega-3 fatty acids, have been shown to help lower high blood pressure and reduce triglyceride levels. Triglyceride levels that are high have been linked to greater chances of heart disease.

Recipe Ingredients:

1 cup green grapes

½ cup coconut milk, unsweetened

1 avocado, pit removed

2 teaspoons lime juice

1 teaspoon ginger, peeled and grated

2 teaspoons chia seeds

½ teaspoon honey (optional)

Recipe Instructions:

In a blender, purée green grapes, unsweetened coconut milk, avocado, lime juice, ginger, chia seeds and honey (if desired) until smooth.

Makes 2 servings.

The Importance of Omega-3:

The human body cannot make omega-3 fatty acids on its own, so we have to get them from our diet or supplements. If you are concerned about not receiving enough omega-3 in your diet to help protect your heart, you might consider the following high-quality, ultra-pure fish oil supplement - BiOmega™

How to Purchase BiOmega™ - a heart healthy Omega-3:

You can purchase this omega-3 oil by clicking on the following below link. You will be directed to a preferred customer page, where you can enroll for a 10% discount also and the omega-3 oil will be mailed directly to you.

Here is the link:

Heart Healthy Omega-3 - BiOmega™

To order BiOmega™:

1) Visit above link or copy and paste the following into your url browser -

2) Then click on the blue "continue" button in the lower right-hand corner.

3) This will take you to the Products page. Under the Products column (on the left-hand side) will be "Nutritionals"

4) Click on "Nutritionals"

5) then click on "Optimizers" (the second category below). There you should see BiOmega™ (seven below Optimizers)

6) Click on BiOmega™, which is the product name for this pure Omega-3 fish oil.

7) Next, click on the green "Add" button and this will add one bottle to your cart.

8) To order, click on the blue "continue" button towards the upper right.

9) Then click on the "yes" button, to receive the 10% discount - which will bring the price down to $21.55 USD for preferred customers.

10) To continue with order, click the blue "continue" button (in the lower right-hand corner) and fill out appropriate information shown with * (you can leave the birth date and gender blank) on the secure order page.

If you have any questions at all, please feel free to e-mail us at:

For more heart healthy recipes, please visit:

If you have any questions or comments, please feel free to e-mail us at:

Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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