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Heart Healthy Recipes, Issue #038 - Strawberry Pie, Grilled Salmon Kebabs & Watercress Avocado Salad
June 19, 2020

Welcome to Heart Healthy Recipes' Newsletter.

We are celebrating summer with the in-season strawberries and a no-bake strawberry pie. Also, included in this month’s newsletter we have mint salmon kebabs, perfect for grilling on Father’s Day, along with a crisp watercress avocado salad.

Also, we wanted to remind you of the upcoming heart-healthy cookbook we mentioned last month, that is to be released very soon - on June 23.

No-Bake Strawberry Pie

In season strawberries make up this heart-healthy, no-bake pie recipe. Strawberries benefit the heart in so many ways, including increasing HDL (good) cholesterol and lowering blood pressure. Strawberries are rich in antioxidants which help protect the heart and are a sodium-free, fat-free, cholesterol-free, low-calorie food. The no-bake strawberry pie is also great during the hot summer months when wanting to keep the house cool.

No-Bake Pie Crust ~ Recipe Ingredients:

2½ cups raw almonds

1 cup medjool dates, pitted and chilled

¼ cup olive oil or grape seed oil

½ teaspoon vanilla extract (optional)

No-Bake Pie Crust ~ Recipe Instructions:

Process the almonds and dates in a food processor until finely blended and sticky consistency. In a medium sized bowl, transfer almond-date mixture. Next, gently stir in the oil and vanilla extract (if desired) into the almond mixture. Once mixed, place in pie pan, pressing to cover bottom and sides.

Tip: Moisten your fingertips lightly with water to prevent sticking when pressing crust into pie pan.

No-Added Sugar Strawberry Filling ~ Recipe Ingredients:

½ (6 oz.) can frozen apple juice concentrate (unsweetened)

4 tablespoons cornstarch

5 cups fresh or frozen strawberries

No-Added Sugar Strawberry Filling ~ Recipe Instructions:

Combine apple juice and cornstarch in medium sized pan and heat until thickened. Stirring constantly for about one minute. Add strawberries and simmer covered until strawberries are partially cooked. Pour strawberry mixture into unbaked pie shell - recipe above.

Allow pie to chill in refrigerator for at least an hour to help stiffen. Garnish with mint and powdered sugar if desired (as shown in above picture).

Makes 6-8 servings.

Grilled Mint Salmon Kebabs

Summer grilling with heart-healthy mint flavored salmon kebabs. Salmon is one of the healthiest food sources of omega-3 fatty acids. Omega-3 fatty acids have shown to help the heart in so many ways including lowering blood pressure and stabilizing heart rates. For more information regarding heart-healthy oils, please visit: Heart Healthy Oils - Omega-3s

Recipe Ingredients:

¼ cup sliced almonds

1 large garlic clove, minced

1 cup fresh mint leaves, packed firmly

⅓ cup fresh parsley leaves, packed firmly

1 tablespoon grated lemon zest

¼ cup olive oil or grape seed oil

½ teaspoon sea salt (optional)

¼ teaspoon black pepper

1½ lbs. salmon, cut into 1 - 1½ inches cubes

bamboo skewers

Recipe Instructions:

First soak bamboo skewers approximately 30 minutes in warm water. In food processor, blend almonds and garlic until finely chopped. Add mint, parsley and lemon zest. Pulse in food processor until finely ground. Transfer mixture to a medium bowl. Add oil, sea salt (if desired), and black pepper.

In another medium bowl, combine salmon with approximately a third of the pesto. Refrigerate for at least 30 minutes.

Heat grill to medium-high. Add 3-4 pieces of salmon onto each skewer and grill for 2 to 3 minutes on each side or until thoroughly cooked. Serve with remaining mint pesto.

Makes 4 servings.

Avocado Salad with Walnuts and Watercress

The spicy, peppery taste of watercress adds a refreshing flavor to this summer salad. Heart-healthy watercress contains antioxidants like beta carotene that may benefit the heart by lowering high blood pressure.

The other ingredients are heart-healthy as well, including the avocados, being nutritious with many vitamins, fiber, essential omega-3s, and potassium, which may help the heart by lowering high blood pressure also. Walnuts are another rich source of the plant-based form of omega-3 fatty acids being alpha-linolenic acid (ALA).

Recipe Ingredients:

1 bunch of red leaf lettuce (approximately 9 large leaves), shredded

3 ripe avocados

2 tablespoons lemon juice

1 bunch watercress, stemmed

½ cup walnuts, chopped

3 tablespoons olive oil or grape seed oil

1 tablespoon balsamic vinegar

1 garlic clove, minced

¼ teaspoon sea salt (optional)

¼ teaspoon black pepper

Recipe Instructions:

Divide lettuce among 6 salad plates or line a large platter. Cut avocados in half and remove pits. Next, slice avocados and arrange on top of shredded lettuce. Drizzle lemon juice on sliced of avocados to help prevent browning.

Coarsely chop watercress and combine in a bowl with walnuts.

In a separate small bowl, combine olive oil, vinegar, garlic, sea salt (if desired), and black pepper. Whisk these vinaigrette ingredients with a fork or small whisk. Pour vinaigrette over watercress and nuts, lightly tossing to coat.

Next, top the avocado and lettuce with the vinaigrette watercress mixture. Refrigerate approximately 15-20 minutes to slightly chill and serve.

Makes 6 servings.

New Cookbook:

“The Heart Disease Prevention Cookbook: 125 Easy Diet Recipes for a Healthier You” written by Cheryl Mussatto, MS, RD, LD and published by Callisto Media, will be out in just a few days, on Tuesday, June 23rd.

Cheryl Mussatto is a Registered Dietitian with more than 25 years of experience working in her profession as a dietitian. She is also the author of two other books titled, “The Nourished Brain: The Latest Science On Food's Power For Protecting The Brain From Alzheimers and Dementia” and also, “The Prediabetes Action Plan and Cookbook: A Simple Guide to Getting Healthy and Reversing Prediabetes”. Cheryl’s new book can be pre-ordered now. For more information, please visit: The Heart Disease Prevention Cookbook: 125 Easy Mediterranean Diet Recipes for a Healthier You

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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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