Sign up for our new free Dessert Cookbook eBook, Fruit Tooth

  • We will never share or sell your information. You can unsubscribe at any time.

  • cooking 101

    Become inspired by our pictures and recipes for breakfast, lunch, dinner, snacks, and desserts.

  • food and health

    We’ve gathered everything you need to know about the food and health connection including weight control, nutrition basics, and disease prevention.

  • food shopping

    Shop smart with our guides to new foods, label reading, grocery shopping, and more!

  • fun for kids

    Here are a few techniques to help kids get engaged in the kitchen including recipes that are kid-friendly and ideas for meal preparation.

  • myplate

    Supporting and promoting the Dietary Guidelines for Americans and the new healthy plate food icon from the USDA.

MyPlate For The Heart

Home » cooking 101, dietary guidelines, disease prevention, food and health, grains, lunch and dinner, myplate

Here are 15 Ways to Say, “I Love My Heart!” with MyPlate…

This wonderful meal has 15 ingredients that your heart will love, and it can be made in just 30 minutes or less.

On the menu:

  • Salmon with Red Velvet Relish
  • Barley Date Walnut Pilaf
  • Steamed Broccoli
  • Apple Slaw

This 30-minute dinner would make a great Valentine’s Day meal, but you could try it on any day that you want to show your heart a little extra love.


2 3-ounce fillets of salmon

Red Velvet Relish:

1 cup grape or cherry tomatoes

1/4 avocado, diced

1 tablespoon chopped parsley

One dash of extra virgin olive oil

Juice from half a lemon


1 cup broccoli, steamed

Apple Slaw:

1/2 apple, cut into strips

3 baby carrots, cut into strips

2 tablespoons of nonfat Greek yogurt

Drizzle of apple cider vinegar glaze (or apple cider vinegar, in a pinch)

Barley Date Walnut Pilaf:

1/2 cup quick cooking barley

1 cup water

2 tablespoons chopped dates

1 tablespoon chopped walnuts


1. Place the salmon in a shallow dish with a bit of water at the bottom. Bake at 350 degrees until done (usually about 20 minutes).

2. Make the pilaf. Place the barley, water, chopped dates, and chopped walnuts in a rice cooker. Cook for 15 minutes.

3. Make the relish. Cut the tomatoes into quarters and mix them gently with the diced avocado, parsley, olive oil, and lemon juice.

4. Make the slaw. Mix the apple and carrot sticks with the Greek yogurt. Toss lightly.

5. Make MyPlate:

  • Place the salmon on a plate and top it with the tomato relish.
  • Arrange the broccoli, pilaf, and slaw in small groups around the salmon.
  • Top the slaw with the apple cider glaze.
  • Top the pilaf with chopped dates and nuts. Use a small ramekin to mold it onto the plate (see below).

Check out the latest heart health materials and MyPlate resources for 2012 in our store.


Heart Health Education Materials

See the winners of the USDA MyPlate Video Contest here.

View the new SuperTracker tool here.

You can feature this meal in our MyPlate for the Heart powerpoint show (heartmyplatemeal.ppt). The show even includes the magenta MyPlate graphic!

Use our content along with permission to copy badge.

Connect with us on Google Plus | | |