Show your heart some love by preparing tasty, nutritious meals for American Heart Month! When we take care of our hearts as part of our self-care, we set an example for those around us to do the same. Bon appétit!


Egg White Omelet With Diced Tomato, Sliced Avocado & Cotija Cheese

Dice Tomatoes (1 Medium)
Crumble 1 Tablespoon Cotija Cheese
Slice ½ Avocado

Step 1: In a small bowl, crack 4 eggs and separate the whites. Whisk together whites with pepper, garlic powder and a dash of salt, until fluffy.
Step 2: Heat 1 teaspoon of olive or canola oil in your pan. Pour egg white mixture into the pan.
Step 3: To cook, shake the pan back and forth so the omelet will not stick to the pan. This will ensure even cooking. Use a rubber spatula to ensure sides do not stick.
Step 4: Continue to use the spatula to loosen the omelet from the pan.
Step 5: Once cooked to your liking, place spatula under the right side of the omelet and fold it over, towards the center of the omelet. Do the same with the left side, so it partially covers the first fold.
Step 6: With your spatula for guidance, guide the omelet onto a place by tipping the skillet towards your plate.
Step 7: Plate your omelet and add toppings. Add chopped herbs of your choice. Cilantro or parsley go great on this dish.



Cod Fish Tacos With Guacamole, Pico De Gallo & Cabbage Slaw

Dice ½ Tomato
Dice 1/2c Onion
Slice ¼ Small Cabbage Mixed With Lime Or Lemon Juice
1 Drain Canned Black Beans

Step 1: Take 3 oz. cod, or cod nuggets and defrost them if frozen.
Step 2: Get out three small corn tortillas and place them in a hot pan. Heat both sides and let them become pliable. Lay them out on your plate.
Step 3: Season the fish with pepper, garlic, and any other seasoning of your choice. In the same pan, heat 1 T olive or canola oil on medium-high heat. Once hot, add the fish to the pan.
Step 4: In a separate pot, heat drained beans.
Step 5: Sear the fish on both sides. Turn down the heat and cook until the fish is firm.
Step 6: With tongs, spatula, or serving utensil, remove the fish from the pan.
Step 7: If fish is whole, set aside and cut fish into cubes.
Step 8: Place fish and garnishes onto each taco, about 1 oz. of fish per taco.

Black beans on the side, add a dollop of sour cream if you like!



Shrimp Papardelle Pasta With Artichoke, Sundried Tomato & 1/2c Sliced Mushrooms

Drain Canned Artichokes
1/4c Sundried Tomatoes With Oil
1 Teaspoon Of Dried Basil Or Chiffonade One Small Bundle Basil Leaves
1 Teaspoon Dried Oregano
½ Cup Dry Pappardelle

Step 1: Defrost frozen shrimp and peel, set aside.
Step 2: Make a seasoning mix such as 1 T garlic powder, 1 T onion powder, 1 T paprika, 1 T pepper. Cover the shrimp in this mix and set aside.
Step 3: You will need one pan and one pot.
Step 4: In the pot, boil 2 c water.
Step 5: In the pan, add 1 Tablespoon olive or canola oil and heat. Once water has boiled, add pasta, and cook for about 10 minutes. Stir occasionally.
Step 6: Add artichokes, sundried tomato, sliced mushrooms, and seasonings. Let sauté for 5 minutes.
Step 7: Add shrimp and sear on both sides at medium-high heat. Turn down the heat and cook until slightly firm.
Step 8: Add pasta to the pan and mix with rubber spatula or wooden spoon.