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  • Writer's pictureCarina Hopen

Valentine's Day Recipe Pack


A team of credentialed nutrition professionals and culinary facilitators have created these healthy recipes to help you meet your health goals. All are extensively tested and feature whole food ingredients with easy-to-follow directions for people of all cooking levels. This collection of healthy, satisfying sweet and savory recipes includes creations that are not only Valentine's Day-friendly but are also good for your heart!


Sweet and Savory Recipes


Sweet

  • Chocolate-Covered Strawberries

  • Dark Chocolate truffles

  • Chocolate Fudge Smoothie

  • Easy Tofu Chocolate Mousse

  • Mixed Berry Chia Seed Jam


Savory

Roasted Beet and Vegetable Salad

Beet Hummus

Roasted Red Pepper and Tomato Soup




Let's get into the sweet treats first!


Dark Chocolate Covered Strawberries

Prep Time: 5 mins | Total time: 15 mins

Serving Size: 4

Per Serving: 111 calories | 9g carbohydrates | 9g total fat | 1g protein


Ingredients

  • 12 strawberries, large, washed, and dried

  • 1/4 cup dark chocolate chips

  • 1  1/2 tsp coconut oil


Prep

  • Wash and dry strawberries.

  • Line baking sheet with parchment paper.


Make

  • Stir chocolate chips and coconut oil in a saucepan over low heat until completely melted and smooth.

  • Place liquified chocolate in a small bowl and dip strawberries in the sauce.

  • Sprinkle on additional toppings as desired - see notes.

  • Place strawberries on a parchment paper lined baking sheet and place in refrigerator until hardened.

  • Feel free to sprinkle with toppings such as coconut and finely chopped nuts.

  • Serve within 4 hours as strawberries will begin to sweat and chocolate will separate from fruit.


Dark Chocolate Truffles

Prep Time: 15 mins | Total time: 3hrs

Serving Size: 20

Per Serving: 162 calories | 11g carbohydrates | 12g total fat | 2g protein


Ingredients

  • 1  3/4 cups dark chocolate chips

  • 1 cup coconut cream

  • 1/4 cup cocoa powder, unsweetened

  • 1/4 cup coconut flakes, finely shredded, unsweetened


Prep

  • Place cocoa powder and coconut flakes into separate, small bowls.


Make

  • Add chocolate chips to a glass mixing bowl.

  • In a small saucepan, heat coconut cream until it just simmers. Pour over chocolate chips and stir until chips are completely melted.

  • Cover and place in refrigerator for at least 3 hours.

  • Using a small ice cream scoop, drop the mixture into either cocoa powder or coconut and gently use your hands to form a ball. Do not over-handle as chocolate will begin to melt again.

  • Place truffles on a parchment-lined plate and return to refrigerator until ready to serve.


*Notes

  • Coconut cream is different from coconut milk - it has a higher fat content necessary to make the truffles solid

  • Dark chocolate is typically dairy-free but please check the ingredient label to be certain [look for 70%+ cocoa]

  • A variety of coatings work well here - our other favorites: peanut butter powder and finely crushed nuts


Chocolate Fudge Smoothie

Prep Time: 10 mins | Total time: 4hrs

Serving Size: 2

Per Serving: 373 calories | 31g carbohydrates | 30g total fat | 7g protein


Ingredients

  • 1 cup coconut milk, canned

  • 1 cup Zucchini, chopped and frozen

  • 1/4 cup cocoa powder, unsweetened

  • 2 Medjool dates, pitted and chopped

  • 1 Tbs almond butter

  • salt, pinch

  • 1/2 cup water (or more as needed)


Prep

  • Chop and freeze zucchini [freeze for at least 4 hours]


Make

  • Add all ingredients to a blender and process until smooth and creamy. Add more water as needed to process.



Simple Tofu Chocolate Mousse

Prep Time: 15 mins | Total time: 2hrs

Serving Size: 4

Per Serving: 272 calories | 24g carbohydrates | 16g total fat | 7g protein


Ingredients


  • 5 oz dark chocolate, chopped

  • 2 Tbs maple syrup

  • 1 tsp vanilla extract

  • 1/4 tsp salt

  • 1 cup silken tofu

  • 1 Tbs water


Prep

  • Melt the chocolate in a bowl over a double boiler. Remove the pan from the heat as soon as the chocolate has melted - be very careful not to burn it.


Make

  • In a blender combine the maple syrup, vanilla extract, silken tofu, water, and melted chocolate. Blend until thoroughly combined.

  • Divide equally between 4 - 1/2 cup ramekins or mason jars. Cover and refrigerate for at least 2 hours.

  • Top with fruit of choice just before serving.


Now it's time to look at the savory treats!


Roasted Beet and Vegetable Salad

Prep Time: 20 mins | Total time: 1hr

Serving Size: 6

Per Serving: 377 calories | 39g carbohydrates | 19g total fat | 6g protein


Ingredients

  • 1 medium butternut squash, peeled, seeded and diced into 1/2 inch pieces

  • 2 carrots, peeled and diced into 1/2 inch pieces

  • 2 parsnips, peeled and diced into 1/2 inch pieces

  • 3 small beets, peeled and diced into 1/2 inch pieces

  • 2 Tbs olive oil

  • 1 tsp thyme, dried

  • 1 tsp rosemary, dried

  • 1  1/2 cup lentils, canned, drained and rinsed

  • 2 cloves garlic, smashed and peeled

  • 1/4 cup parsley, chopped

  • 6 scallions, chopped

  • salt & black pepper  to taste


Prep

  • Chop onion and press garlic.

  • Chop cauliflower into florets.


Dressing

  • 1/4 cup sherry vinegar

  • 2 tsp Dijon mustard

  • 1/2 cup olive oil

  • salt, to taste


Make

  • Place squash, carrots, parsnips, and beets in a large bowl. Toss with two tablespoons of olive oil salt, thyme, and rosemary.

  • Roast until vegetables are just fork tender, about 30-40 mins.

  • Meanwhile, drain and rinse canned lentils. Add to a large bowl with the garlic, salt, and pepper.

  • Add dressing ingredients to a Mason jar and shake to incorporate.

  • Add roasted vegetables and toss with enough dressing to coat.

  • Garnish with fresh parsley and scallions.


Roasted Ped Pepper and Tomato Soup

Prep Time: 15 mins | Total time: 30 mins

Serving Size: 8

Per Serving: 133 calories | 18g carbohydrates | 5.7 g total fat | 6g protein


Ingredients

  • 1 large onion, sweet, chopped

  • 3 cloves garlic, pressed

  • 2 cup cauliflower, florets

  • 1 Tbs olive oil

  • 4 Tbs nutritional yeast

  • 3 Tbs miso paste (we love chickpea miso!)

  • 6 cup water

  • 1 (28 oz.) can tomatoes, diced, chopped (we love fire-roasted varieties)

  • 1 roasted red pepper, jarred, drained

  • 4 Tbs cashews, raw


Prep

  • Chop onion and press garlic.

  • Chop cauliflower into florets.


Make

  • Sauté onions and garlic gently in olive oil until soft and fragrant.

  • Add nutritional yeast and stir to coat vegetables.

  • Add miso paste, cauliflower, water, tomatoes, pepper, and cashews.

  • Bring mixture to a boil then reduce heat and simmer for 20 minutes.

  • Remove soup from heat and let stand for 30 minutes to cool a bit.

  • Purée in a blender in batches. Season with salt and pepper to taste


Beet Hummus

Prep Time: 15 mins | Total time: 25 mins

Serving Size: 6

Per Serving: 266 calories | 32g carbohydrates | 13g total fat | 10g protein


Ingredients

  • 2 beets, pre-cooked 

  • 1 (15 oz.) can white beans, drained and rinsed 

  • 1 (15 oz.) can garbanzo beans, drained and rinsed 

  • 1/2 cup tahini

  • 2 cloves garlic

  • 1 Tbs olive oil

  • 2 lemons, squeezed (for 1/2 cup juice)

  • 1  1/2 tsp cumin, ground

  • 1 tsp salt

  • 2 red bell peppers, sliced into sticks or green

  • 1 cucumber, cut into sticks

  • 2 carrots, peeled and cut into strips


Prep

  • Peel and chop garlic.

  • Juice lemon.

  • Cut vegetables.


Make

  • Place all ingredients into a food processor or process until smooth.

  • For an interesting display, place hummus in glass jars or cups and push in veggies.


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