Feed your heart

A little bit of mystery can pack major sex appeal, and Valentine's Day delivers in spades. For instance, no one is quite sure how the pictorial representation of the heart that graces nearly 200 million greeting cards each year came to be.

Some believe it came from Galen's and Aristotle's description of the organ; others attribute it to the shape of ivy leaves - associated with fidelity in ancient times - or silphium, a now-extinct plant used as a form of birth control, among other medicinal applications.

Similarly, the heart's association with love has no clear origin, though ancient Egyptians and Chinese thought the heart housed the mind and soul and, thus, emotions. While we now know the brain controls all, there's no arguing that your heart plays a central role in your health. So show a little love to your Valentine (and yourself!) with this sure-to-impress, heart-healthy meal, courtesy of the American Heart Association.

White Bean and Tomato Bruschetta Salad

White Bean and Tomato Bruschetta Salad

Makes 2-4 servings

What you need:

» 2 small tomatoes, diced

» 1 clove fresh garlic, minced

» 1 green onion, chopped (green part only)

» 8-ounce can low-sodium white beans (such as cannellini), drained, rinsed

» 2 tablespoons fresh basil

» 1 tablespoon balsamic vinegar

» 2 teaspoons extra-virgin olive oil

» 1/8 teaspoon black pepper, or to taste

» 1/4 cup low-moisture, part-skim, shredded mozzarella

» 4 cups mixed greens or arugula

What you do:

1. Combine all ingredients except salad greens and marinate 5-10 minutes.

2. Toss with salad greens. Serve chilled.

Nutrition info

Calories per serving: 123

Saturated fat per serving: 1 gram

Sodium per serving: 87 milligrams

with Avocado Pesto

Mushroom Ravioli with Avocado Pesto

Makes 12 raviolis

What you need:

» 2 pounds cremini mushrooms, sliced

» 1 small onion, coarsely chopped

» 24 wonton wrappers, thawed if frozen

» 2 medium garlic cloves, coarsely chopped

» 1/4 teaspoon salt

» 1 1/2 teaspoon olive oil

» 1/2 cup whole-wheat bread crumbs (lowest sodium level available)

» 2 large eggs, lightly beaten

» 1 cup cherry tomatoes, halved

For the pesto

» 1 1/2 cups water

» 1 medium avocado

» 1 cup fresh basil, firmly packed

» 1/4 cup unsalted pine nuts

» Juice of 1 medium lemon

» 2 tablespoons shredded or grated Parmesan cheese

» 2 medium garlic cloves, coarsely chopped

» 1 teaspoon pepper

» 1/4 teaspoon salt

What you do:

1. In a food processor or blender, pulse 2 cups of mushrooms with the onion, garlic and salt until the mixture resembles rice. (Be sure to fill the processor only halfway.) Transfer processed mushroom mixture to a large bowl. Process remaining mushrooms in multiple batches and transfer to bowl. Stir mixture to combine.

2. In a large nonstick skillet, heat oil over medium heat, swirling to coat the bottom. Cook mushroom mixture for 7-10 minutes so the mushrooms release their liquid and most of that liquid evaporates, stirring frequently. Stir in breadcrumbs. Remove from heat and let cool for at least 1 hour.

3. Place wonton wrappers on a clean work surface. Working with 6 at a time, lightly brush each wrapper with egg. Place 1 tablespoon of mushroom mixture in the center of each wrapper. Top each ravioli with another wrapper, lining up the edges. Working in a circle, firmly press the edges together. Lightly press on the center to spread the filling to approximately 1/4 inch from the edge of the ravioli.

4. In a food processor or blender, process pesto ingredients until smooth. Set aside.

5. In a large stockpot, bring 3 quarts water to a rolling boil over high heat. Cook ravioli for 4-5 minutes, or until tender.

6. Drain ravioli well in a colander. Transfer to plates. Spoon pesto over ravioli. Garnish with tomatoes. Serve immediately.

Cook's Tips:

» Once the ravioli are assembled, transfer them to a sheet pan and refrigerate until cooking time.

» To freeze leftover ravioli for later use - gorging yourself before your entree won't do your body (or your potential for romance) any favors - transfer them to a sheet pan and place in the freezer. Once the ravioli are frozen, transfer to a gallon-size resealable plastic freezer bag and store for up to three months.

Nutrition info

Serving size: 2 ravioli

Calories per serving: 377

Saturated fat per serving: 2.4 grams

Sodium per serving: 364 milligrams

Espresso Minute Steaks

Espresso Minute Steaks

Makes 2 steaks

What you need:

» 1/4 cup strong coffee, or 1/2 teaspoon instant-coffee granules dissolved in 1/2 cup water

» 1/2 teaspoon Worcestershire sauce (lowest sodium level available)

» 1 teaspoon balsamic vinegar

» 1/8 teaspoon salt

» 1/2 teaspoon canola or corn oil

» 2 thin, round steaks (about 4 ounces each)

» 1 tablespoon green onions, finely chopped (optional)

What you do:

1. In a small bowl, stir together coffee, Worcestershire sauce, vinegar and salt. Set aside.

2. In a large nonstick skillet, heat oil over medium-high heat, swirling to coat the bottom. Cook steaks for 1 minute. Turn over and cook for 30 seconds, or until barely pink in the center. Transfer to a platter and cover to keep warm.

3. Stir coffee mixture into pan drippings, scraping to dislodge any browned bits. Bring to a boil over medium-high heat. Boil for 3 minutes, or until mixture is reduced to 2 tablespoons, stirring frequently. Pour over beef. Sprinkle with green onions if desired.

Nutrition info

Calories per serving: 158

Saturated fat per serving: 1 gram

Sodium per serving: 219 milligrams

Parmesan Roasted Cauliflower

Parmesan Roasted Cauliflower

Makes 2-3 servings

What you need:

» 1 1/2 cups cauliflower florets (6 ounces)

» 2 teaspoons grated, reduced-fat Parmesan cheese

» 1/4 teaspoon garlic powder

» 1 teaspoon fresh parsley, chopped

» 1/4 teaspoon ground black pepper

» Salt, to taste

» 1 teaspoon extra-virgin olive oil

What you do:

1. Preheat oven to 425° F. In a medium bowl, combine cauliflower, cheese, parsley, garlic powder and pepper. Season with salt. Toss to mix. Drizzle on oil and toss again.

2. Transfer mixture to a small nonstick baking dish. Bake for 15-17 minutes, tossing once, or until lightly browned and crisp-tender. Serve immediately.

Nutrition info

Calories per serving: 104

Saturated fat per serving: Less than 1 gram

Sodium per serving: 121 milligrams

Heart-y Benefits

Heart-y benefits

Beans: Lower cholesterol

Tomatoes: Reduce risk of heart disease; lower cholesterol and blood pressure

Fresh garlic: Reduces arterial plaque, cholesterol and heart rate; increases blood flow; normalizes blood pressure

Arugula: Lowers blood pressure, glucose levels and risk of heart disease; increases blood flow

Mushrooms: Improve blood glucose levels; lower blood pressure and cholesterol; reduce risk of heart disease

Avocados: Lower cholesterol and blood pressure; reduce risk of heart disease and heart attack; help prevent arterial plaque buildup

Small cuts of lean beef: Help lower cholesterol and blood pressure

Cauliflower: Reduces risk of heart disease and diabetes; lowers cholesterol and blood pressure

Fresh basil: Improves blood clotting; helps prevent heart attack and arterial plaque buildup