American Heart Month — Heart Healthy Recipes

February 3, 2016 by Kari Karch


This month is American Heart Month and it’s something that is very near and dear to my, well… heart.

Most of my family members have either had heart disease, have had heart attacks, or have gone through some sort of heart related issue in their lives. I’ve watched family members struggle through countless doctors appointments, multiple surgeries, and feeding themselves astronomical amounts of prescription pills to keep their hearts beating one day at a time. As I grew older and decided to become a chef, the main reason I felt passionate about this career was so I could teach my family and friends how to choose better foods options and how to eliminate the risks from those awful two words, heart disease. The journey of eating healthy and understanding how food truly nourishes our bodies to reduce those symptoms was almost a calling. I love creating heart-healthy dishes that will satisfy the largest of appetites, all while being on a secret mission to help your ticker get the love it deserves.

These recipes are filled with dark leafy-green vegetables that contain optimal vitamin nutrients, low in sodium which is optimal for keeping blood pressure at bay, and are much more satisfying than the unhealthy foods you pick up at a drive thru. Buy eating a diet rich in colorful fruits and vegetables, nuts and seeds, you can be on the right track to lowering your chances of having one too many trips to your cardiologist. If you would like more information on American Heart Month please visit here.

Heart Healthy Lemon Kale and Hummus Tea Sandwiches


4 slices low-sodium sprouted grain bread (I like Ezekiel brand)
2 Tbsp. hummus
2 cups organic kale, washed and torn into small pieces
1 cup organic cilantro, torn into pieces
1 avocado, skins removed
1 lemon, zested and juiced
1 tsp. extra virgin olive oil
1 tsp. crushed red pepper flake
¼ tsp. Celtic sea salt
¼ tsp. fresh cracked black pepper


Toast sprouted grain bread till crispy. In a medium bowl, toss kale and cilantro then add in the avocado. Massage those ingredients together with your hands to wilt the kale and mix in the avocado. Add the lemon and remaining ingredients. Spread hummus onto toasted bread and top with lemon kale mixture. Cut into triangles and serve with a large glass of lemon water. Happy Eating!

More Heart Healthy recipes to check out:

Simple and Healthy Egg Muffins

Baked Chickpea and Herb Falafel with Lemon Dill Tatziki

Pea and Walnut Pesto Linguine 

Kari Karch

Kari Karch is a 19-year veteran of the culinary industry, creator of Kiss the Cook, and the head chef and spokesperson for the Kenmore brand. She has made many notable appearances on ABC Morning News, on WGN, on the Cooking Channel and as a judge for the World Food Championships.