February is Heart Month, and there’s no better time to show your heart a little extra love! Whether you’re cooking a cozy meal for Valentine’s Day, sharing a Family Day feast, or simply looking to nourish yourself with wholesome, heart-smart foods, I’ve got you covered.
Recently, on CTV Morning Live, I had the joy of sharing two delicious Mediterranean-inspired recipes that make heart-healthy eating easy, enjoyable, and incredibly satisfying:
The Love & Longevity Bowl – A Mediterranean Power Bowl featuring juicy, locally raised chicken meatballs, orzo, fresh veggies, and creamy Tzatziki—loaded with nutrients to support heart health.
Chocolate Cherry Energy Bites – A naturally sweet, no-bake treat that’s packed with antioxidants, fibre, and heart-healthy dark chocolate—perfect for Valentine’s Day or a post-workout pick-me-up!
Let’s dive into why these simple, wholesome meals are a great way to fuel love and longevity in your life!
Why Mediterranean-Inspired Eating?
The Mediterranean eating pattern is one of the most researched and recommended approaches for heart health and longevity. Studies show it can lower the risk of heart disease by up to 30%! It’s rich in:
🥩 Lean protein – Supports muscle health and fullness.
🥑 Healthy fats – Olive oil, nuts, and feta help balance cholesterol.
🍅 Antioxidant-rich veggies – Tomatoes, cucumbers, and leafy greens provide heart-protective nutrients.
🌾 Whole grains & fiber – Orzo, quinoa, and legumes help lower LDL (bad) cholesterol.
🥒 Fermented foods – Like tzatziki, support gut health, which is closely linked to heart health!
One of the simplest ways to create balanced, heart-healthy meals is to follow this plate method:
➡️ ½ plate colorful veggies
➡️ ¼ plate lean protein
➡️ ¼ plate whole grains
This balance keeps meals nutrient-dense, energizing, and satisfying—without compromising!
Why Local?
With impending tariffs impacting food prices and availability, supporting local has never been more important. As a proud partner of Alberta Chicken Producers, I’m passionate about showcasing the value of Canadian-grown food—and why now is the perfect time to buy local and eat local.
Choosing locally raised, high-quality chicken isn’t just about supporting Canadian farmers—it’s about ensuring food security, reducing reliance on imports, and keeping fresh, nutritious, and ethically raised food on your family’s table.
Love & Longevity Bowl Recipe
A heart-healthy, Mediterranean-inspired power bowl featuring lean protein, whole grains, and vibrant veggies!
Prep Time: 20 minutes
Cook Time: 15 minutes
Servings: 4
Ingredients:
For the Mediterranean Chicken Meatballs:
- 1 lb fresh ground chicken
- ⅓ cup red onion, minced
- 2 cloves garlic, minced
- 2 tsp lemon zest
- 1 tbsp fresh dill (or ¾ tsp dried dill)
- ½ tsp dried oregano
- Salt and pepper to taste
- 1 tbsp olive oil (for cooking)
For the Power Bowl Base:
- 1 cup cooked whole wheat orzo (or quinoa for a GF option)
- 2 cups shredded romaine lettuce
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup crumbled feta cheese
For the Tzatziki:
- ½ cup Greek yogurt
- ¼ cup cucumber, seeded, finely chopped
- 1 clove garlic, minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 tbsp chopped fresh dill
Instructions:
1. Prepare the Meatballs
- In a large bowl, mix ground chicken, onion, garlic, lemon zest, dill, oregano, salt, and pepper.
- Form into 16 small meatballs.
- Heat a pan over medium-high heat with olive oil.
- Cook meatballs for about 10 minutes, turning occasionally, until golden and fully cooked.
2. Build the Power Bowl
- Divide cooked orzo among four bowls.
- Top with romaine, tomatoes, cucumber, and feta.
- Add warm chicken meatballs.
3. Make the Tzatziki
- Mix all ingredients in a small bowl.
- Drizzle over bowls before serving.
Pro Tip: Prep the meatballs ahead of time for easy lunches or dinner in minutes!
Chocolate Cherry Energy Bites
Looking for a naturally sweet treat that’s rich in fibre, antioxidants, and good fats? These Chocolate Cherry Energy Bites are a delicious alternative to processed sweets, with just 5 simple ingredients!
Ingredients
Makes 14 servings
No-Bake Dough:
- 1 ½ cup sunflower seeds
- 6 pitted Medjool dates
- 1 cup unsweetened dried cherries
- 2 tbsp cocoa powder
- 1 tbsp water
- ⅛ tsp sea salt
- ¼ cup dark chocolate chips
Directions
- In a food processor, blend sunflower seeds until crumbly.
- Add dates, cherries, cocoa powder, water, and sea salt. Blend until sticky.
- Pulse in chocolate chips for texture.
- Roll into bite-sized balls.
- Refrigerate and enjoy!
Pro Tip: Store in an airtight container for up to one week for a quick, grab-and-go snack!
One Small Step for Heart Health
The biggest misconception about heart disease? It’s often thought to only affect men. In reality, it’s the leading cause of premature death in women, with one woman in Canada dying from heart disease every 20 minutes.
The good news? 80% of heart disease cases are preventable through small, sustainable lifestyle changes. Nutrition is key!
Simple Heart-Healthy Tip: Follow the ½ plate veggies, ¼ protein, ¼ whole grains method for balanced meals every day.
Show your heart some love this month! Try these heart-smart recipes and tag me @GetJoyfull using #LoveAndLongevity—I’d love to see your creations!
Until next time, keep fuelling with joy!
Joyfully,
Emily
Emily Mardell is a Registered Dietitian, busy mama of three and proud Alberta foodie. Emily is passionate about quality ingredients and creating delicious, nourishing recipes that bring families together. Follow her on social media @GetJoyfull or GetJoyfull.com for nutrition advice and tips to grow food joy and fill up on family time.
Disclaimer: This post is sponsored by Alberta Chicken Producers, an organization that supports family chicken farms across Alberta, and promotes the health and nutrition benefits of chicken.