February features Valentine’s Day and is also Heart Month, so it only makes sense that the colour red should be on your mind. With these red-themed recipes you’ll be able to eat to your heart’s content.
We’re told that we should try to eat various coloured foods throughout the day. That’s because different hues signal that different nutrients and antioxidants are being offered. And with February being Heart Month and also the time when Valentine’s Day falls on the calendar, there is no better time to make sure your diet is splashed in red. From morning to night, these red-themed recipes can help keep your heart beating strong and show that love is in the air.
Recipes
Granola Raspberry Chia Pudding
Quinoa Kale Frittata
Borscht
Salmon Shakshuka
Cherry Ricotta Tart
Spread the red
Colour your diet healthy by including these red-hued nutritional heavyweights.
| Food | Nutrition | Use it |
| beets | source of nitrates that may help lower blood pressure numbers | dips, salads, smoothies, soups |
| bell pepper | contains high levels of vitamin C | dips, chili, egg dishes, stir-fry |
| cherries | supplies vitamin C and potassium | oatmeal, sauces, smoothies, yogurt |
| kidney beans | a dynamic duo of plant protein and fibre | chili, soups, veggie burgers |
| radish | source of vitamin C and potassium | pickles, salads, sandwiches |
| raspberries | great source of dietary fibre | baked goods, dressings, oatmeal, yogurt |
| red cabbage | supplies good amounts of vitamin K | sandwiches, slaws, soups, tacos |
| red kale | provides polyphenol antioxidants | frittata, pasta, pesto, soups, slaws |
| red quinoa | delivers health-boosting antioxidants such as betanin | chili, grain bowls, salads, soups, veggie burgers |
| strawberries | excellent source of vitamin C | cereal, pancakes, salads, yogurt |
| tomato | source of lycopene, an antioxidant that may improve cardiovascular disease risk biomarker numbers | egg dishes, pasta, salads, sandwiches, stews |
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
Emilie Richardson-Dupuis
Jennifer Simonson
Beth Rush
Amanda Modaragamage