Health Fare

Take Care of your Ticker with These Tasty Heart-friendly Eats

Guacamole Deviled Eggs

Makes: 6 (one whole egg per serving) | Cook time: 30 mins.

Ingredients: 6 eggs | 1 medium avocado, halved and pitted | 1 ½ Tbsp. fat-free sour cream | 1 tsp. lime juice | 1 tomato, seeded and chopped | ¼ cup onion, diced small | 1 small jalapeño, diced small | ¼ tsp. salt | ¼ tsp. garlic powder

Directions: Fill a large pot with water. Add the eggs, making sure the water covers them. Bring to a boil over high heat. Once boiling, cover the pot and remove from heat. Let the eggs sit in the pot for 10 minutes. Drain water and place the eggs in a bowl of cold water and set aside. Prepare your avocado, tomato, onion, and jalapeño while the eggs are cooling. Once the eggs are cool, remove the shells and slice the eggs in half longways, and remove the yolks. Add 2 of the egg yolks to a medium bowl and discard the other 4 yolks. Place the egg white halves on a platter and set aside. Using a spoon, scoop the avocado into the same bowl as the egg yolks. Mash together with a fork. Stir in sour cream and lime juice. Add all remaining ingredients and stir. Spoon the guacamole into each egg white half. Garnish with extra tomatoes, jalapeño, or fresh cilantro and serve.

Tips & Tricks: This recipe, along with several others, can be found on the American Heart Association’s website Heart.org. They provide cooking tips, videos, and more.

Recipe inspired by the American Heart Association and slightly adjusted by Melissa Tate.


Baked Salmon Caesar Salad

Makes: 2 servings  Prep time: 10 mins. | Cook time: 15 to 17 mins.

Ingredients: 2 salmon fillets, thawed if using frozen | 1 Tbsp. olive oil | ½ tsp. salt | ¼ tsp. garlic powder | ¼ tsp. onion powder | ¼ tsp. black pepper | ¼ tsp. crushed red pepper | 1 large head romaine lettuce, chopped | ½ cup shredded parmesan | ½ cup Caesar salad dressing | ¼ cup croutons | 1 lemon, quartered

Directions: Preheat oven to 400° F. Mix salt, garlic powder, onion powder, black pepper, and red pepper in a small bowl and set aside. Cover a small sheet pan with foil and place salmon fillets on foil. Drizzle ½ Tbsp. of olive oil on each fillet, turning to coat both sides. Sprinkle seasoning mixture on salmon fillets, turning to coat both sides. Bake for 13 to 15 minutes. Once baked, broil the top of fillets for 2 to 3 more minutes. While salmon is baking, prepare the salad. Chop romaine and toss with parmesan, Caesar dressing, and croutons. Place in two shallow bowls. Once the salmon is ready, place one fillet on each salad. Serve with lemons and enjoy!

Tips & Tricks: Always serve this salad with lemons as the citrus compliments the salmon and the Caesar dressing.

Recipe by Melissa Tate


Chocolate Brownie in a Mug

Makes: 1 serving | Prep time: 5 mins. | Cook time: 1 mins.

Ingredients:  1 Tbsp. fat-free butter or margarine | 1 packet artificial sweetener | 1 Tbsp. unsweetened cocoa powder | 1 Tbsp. plus 1 tsp. flour | ¼ tsp. cinnamon | 1 Tbsp. egg white | 1 Tbsp. chopped pecans

Directions: Place butter in a small microwave-safe mug or ramekin and microwave for 15 seconds. Remove and stir in sweetener, cocoa powder, flour, and cinnamon into butter. Add egg white and combine. Stir in the pecans and microwave for 45 seconds. Let cool for 2 to 3 minutes and enjoy.

Tips & Tricks: Top brownie with fat-free cool whip for an even sweeter treat.

Recipe inspired by the American Heart Association and slightly adjusted by Melissa Tate.


About Our Chef

Melissa is a freelance food writer with a passion for hospitality and home cooked meals. Along with writing, she helps her husband run their working ranch and event venue in Rockwall, Texas. To follow her cooking and ranching adventures visit MelissaTateTX.com or find her on Instagram at @melissatatetx.