Heart Healthy Fruit Dishes

Did you know the American Heart Association recommends at least two servings of fruit each day? At Full Plate Living, we encourage you to start there, but always aim for more, given the protective benefits of fruit for cardiovascular health. Check out these delicious ways to add more fruit to your meals this February for American Heart Month.

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Fruity Yogurt Oatmeal Parfaits

Make it a Full Plate Meal: Serve the parfaits as directed. Make the meal more filling by doubling the amount of rolled oats in the recipe.

75% water-fiber foods – strawberries, blueberries, blackberries, oats
25% foods – yogurt, honey

Vegetable Frittata With Fruit Salad

Make it a Full Plate Meal: Add a serving of breakfast beans to this meal for a satisfyingly delicious breakfast.

75% water-fiber foods – onion, spinach, bell pepper, mushrooms, garlic, fresh basil, oranges, grapes, strawberries, mixed berries, navy beans, pimentos
25% foods – eggs, flour, cheese, oil, cashew

Quinoa With Peaches

Make it a Full Plate Meal: Serve this recipe with a serving of arugula and honey-glazed salmon as your 25% option item. Not a fan of fish? Try this honey-glazed tofu instead.

75% water-fiber foods – quinoa, peaches, arugula
25% foods – pecans, half-and-half, salmon/tofu, glaze

Avocado Blueberry Smoothie Bowl

Make it a Full Plate Meal: Serve the smoothie bowl as directed. Enjoy a double serving for a filling meal.

75% water-fiber foods – avocado, blueberries, cucumber, tangerines, ginger, fresh basil
25% foods – chia seed, almond milk, almond slices

Strawberry Jicama Cucumber Salad

Make it a Full Plate Meal: Serve a generous serving of the salad with Mexican Lasagna. Use store-bought enchilada sauce to shorten the lasagna's cooking time.

75% water-fiber foods – strawberries, jicama, cucumber, jalapeño, cilantro, garlic, onion, bell pepper, zucchini, black beans, corn
25% foods – poppy seeds, enchilada sauce, dressing, cheese, tortillas

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.