Healthy Eating: Heart Month

With Valentine’s Day right in the middle of the month, February is already associated with hearts and loved ones. Perhaps it’s no surprise that the American Heart Association also uses this month to draw attention to heart disease, the leading cause of death in the US. The great news is that heart disease can be managed and prevented with healthy dietary patterns and regular physical activity.

To celebrate American Heart Month in February, we’ve compiled a variety of recipes aligned with US News + World Report’s top diet in America, Dietary Approaches to Stop Hypertension (DASH). Following the DASH pattern, which emphasizes fruits, vegetables and low-fat dairy while reducing sodium and saturated fat can be as effective as medication for lowering blood pressure. Plus, this pattern is healthy and delicious for all! Learn more about heart health and the DASH eating pattern here.

Protect the hearts of those you love most dearly this week with a featured family meal of Gingery Salmon with Cucumber and Radish Salad with "Spanish Rice" Soup and Roasted Peach Sundaes. Continue to serve up a DASH of heart health all week long with Lamb Cooked in Milk with Rice, Carrot Salad, Light + Creamy Pumpkin Mousse and Rigatoni, Grilled Vegetable + Chicken Salad.

“Family Meals Matter” features registered dietitian–approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy to elevate the health of children and parents. For more information, nutrition tools and additional family meal recipes, please visit our website, Healthy Eating Made Easier™

Gingery Salmon with Cucumber and Radish Salad.


(Includes ingredients to make at least four servings of each Featured Family Meal recipe)

1 tablespoon grated fresh Ginger
3 cloves Garlic, minced
2 teaspoons ground Coriander
1 teaspoon grated Lemon zest
1 tablespoon olive Oil
Table Salt and ground black Pepper
4 Salmon fillets, each about 6 ounces
1 large Cucumber (about 8 ounces), peeled, halved lengthwise, seeded, and sliced diagonally into ¼ inch pieces
6-8 Radishes, washed, trimmed, and cut in half and then into thin half-moon slices
⅓ cup plain Yogurt
2 tablespoons chopped fresh Cilantro leaves
1 tablespoon Lemon juice

2 cups Water
¾ cup raw brown Rice
2 cups chopped Celery
2 Carrots, sliced
1 Onion, chopped
2 cloves of Garlic, chopped
1 red or green bell Pepper, chopped
3 16-ounce cans of Tomatoes, juice included, pureed with 2 cups water
1 4-ounce can mild green Chiles, chopped
2 tablespoons Paprika
2½ teaspoons ground Cumin
1 teaspoon Chili powder (more to taste)

3 ripe Peaches, halved and pitted
1 tablespoon brown Sugar
2 teaspoons Lemon juice
3 cups fat-free vanilla frozen Yogurt
6 Gingersnaps, crumbled (optional)