February is all about connection, taking care of your heart, your health, and the people you love. Whether you’re powering through winter workouts, sharing meals with family, or just craving something comforting, this month’s recipes focus on nourishment, balance, and flavor without the overload.
These dishes highlight heart-healthy ingredients, warming meals, and a few naturally sweet treats, perfect for staying energized, supporting recovery, and enjoying food that loves you back.
🥗 Roasted Beet & Citrus Salad
Ingredients
- 3 medium beets, roasted and sliced
- 2 cups mixed greens
- 1 orange or grapefruit, peeled and segmented
- ¼ cup crumbled goat cheese or feta
- 2 tbsp chopped walnuts or pecans
Dressing
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1 tsp honey
- Salt & pepper to taste
Instructions
- Roast beets at 400°F wrapped in foil for 45–60 minutes, until tender, then cool and slice.
- Arrange greens on a plate and top with beets and citrus.
- Sprinkle with cheese and nuts.
- Whisk dressing ingredients together and drizzle over salad before serving.
🍗 Lightened-Up Creamy Tuscan Chicken
Ingredients
- 1 lb chicken breast, sliced
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 1 tsp Italian seasoning
- ½ cup chicken broth
- ¾ cup unsweetened almond milk or light cream
- ½ cup cherry tomatoes
- 2 cups fresh spinach
- Salt & pepper to taste
Instructions
- Heat olive oil in a skillet over medium heat.
- Season chicken with salt, pepper, and Italian seasoning.
- Cook chicken 4–5 minutes per side until browned. Remove and set aside.
- In the same pan, sauté garlic for 30 seconds.
- Add broth and almond milk, stirring to combine.
- Stir in halved cherry tomatoes and spinach until wilted.
- Return chicken to the pan and simmer 5 minutes until the sauce thickens.
🍠 Maple Roasted Sweet Potatoes & Brussels Sprouts
Ingredients
- 2 sweet potatoes, cubed
- 2 cups Brussels sprouts, halved
- 2 tbsp olive oil
- 1 tbsp maple syrup
- ½ tsp cinnamon
- Salt & pepper to taste
Instructions
- Preheat oven to 400°F.
- Toss vegetables with olive oil, maple syrup, cinnamon, salt, and pepper.
- Spread evenly on a baking sheet.
- Roast 25–30 minutes, stirring halfway, until tender and caramelized.
- Serve warm as a side or meal prep option.
🍌 Chocolate Banana Protein Smoothie
Ingredients
- 1 cup frozen bananas
- 1 tbsp cocoa powder
- 1 scoop of chocolate or vanilla protein powder
- 1 cup almond milk
- 1 tbsp chia seeds
Instructions
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Adjust thickness with more milk or ice if needed.
🍫 No-Bake Dark Chocolate Energy Bites
Ingredients
- 1 cup rolled oats
- ½ cup natural peanut or almond butter
- 2 tbsp honey or maple syrup
- 2 tbsp dark chocolate chips
- 1 tsp vanilla extract
Instructions
- Mix all ingredients in a bowl until well combined.
- Roll into bite-sized balls.
- Chill in the refrigerator for 30 minutes to set.
- Store in an airtight container in the fridge up to 1 week.
Heart health isn’t about restriction; it’s about consistency. Prioritize meals with protein, fiber, healthy fats, and color, and remember that enjoying food is part of a healthy lifestyle too.
This month, focus on fueling your body in ways that support your workouts, your recovery, and your everyday life. Small, nourishing choices add up, especially when they’re meals you truly enjoy. Here’s to moving well, eating well, and taking care of your heart all month long.
