Healthy Recipes

Swedish is pleased to provide a large variety of recipes for those who have been told by their physician to eat a heart-healthy diet or just want to try out new dishes.


Want to reduce your cancer risk? The right green foods may help.

Try these recipes to get some of the sodium off of your plate - but still bursting with flavor (and click here for the recipe from Executive Chef Eric Eisenberg)


Need some holiday cheer (or inspiration)? Executive Chef Eric Eisenberg recommends these healthy holiday drinks: (click here for the recipe)


Hosting a dinner? Put vegetables on the guest list! Displace 20% of your plate with these guys and you will save a couple hundred calories. Read more here, or try these recipes: 


Need help fixing dinner before dark? Try these quick recipes for every ability level from our registered dietitian Tarynne: 

Basic and Quick 

Flavorful and Fast 

(Also, no more excuses at lunch!)


Tired of winter? Looking forward to spring fare? See Tarynne's suggestions below for when you get an appetite for spring (and look forward to summer produce). 

What do I do with… 

Asparagus? 

A member of the lily family, these spears are surprisingly rich in protein compared to other vegetables. They are also an excellent source of potassium, vitamin K, folic acid, vitamins C and A, riboflavin, thiamin, and vitamin B6. Roast asparagus and drizzle with a little olive oil and salt, or steam and serve with lemon vinaigrette for a light salad. Incorporate asparagus in a variety of dishes, including pastas, stir-fry, omelets, and salads. Start with keeping it simple with oven roasted asparagus

Lettuce/Spinach? 

A general rule-of-thumb is that the darker the lettuce, the greater the nutrient content. In general, all varieties are high in vitamin K, A, C, and folic acid. Spinach is known for its alkaline producing effects on the body, as well as its high lutein content, which promotes healthy vision. Try this spinach salad with dried cherries for a gentle transition into lighter spring fare. 


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Healthy Recipes: Heart Healthy Eating With Seattle's All-Star Chefs

Eating well and eating right are one in the same with our new “Heart Healthy Eating with Seattle’s All-Star Chefs” cooking series made possible through a grant from the Locke Trust.

Eating a heart healthy diet doesn’t have to be a big production with these simple, yet delicious, meal-in-one recipes created by Seattle’s top chefs. They’ve put their heart into cooking up six great recipes then going on camera for our new “Heart Healthy Eating with Seattle’s All-Star Chefs” video series to demonstrate how easy it is to pair fresh local foods, herbs and spices and basic cooking techniques to create five-star flavor, heart-friendly meals right in your own home kitchen.

One of the best ways to fight heart disease is to prevent it by incorporating fresh fruits and vegetables, lean meats and fish, whole grains, olive oil and limited dairy products into your diet. With tasty recipes that are simple enough for a working mom to make on a weeknight - and techniques to show you how you can make all of your favorite dishes healthier - “Heart Healthy Eating with Seattle’s All-Star Chefs” makes cooking healthy at home both scrumptious and fun!

English Pea, Barley and Kale Soup with Braised Chicken

Chef Ethan Stowell of Ethan Stowell Restaurants

Keep it fresh, keep it local, and keep it simple with Chef Ethan Stowell of Ethan Stowell Restaurants as he reveals how easy it is to maximize flavor with minimal effort while preparing his delicious, heart-healthy recipe for English Pea, Barley and Kale Soup with Braised Chicken.

Click here to download a printable recipe.

Grilled Lamb with Olive Tapenade with Chick Pea Puree

Chef Holly Smith of Cafe Juanita

In-season, organic local produce and fresh herbs boost vitamins and create mouthwatering magic in this delectable recipe for Grilled Lamb with Olive Tapenade with Chick Pea Puree by Chef Holly Smith of Cafe Juanita. Her simple, step-by-step instructions and minimal cooking makes this meal as quick to prepare as it is delicious.

Click here to download a printable recipe.

Herbed Pork Tenderloin with Canterelle, White Bean and Tomato Ragout

Chef John Sundstrom of Lark

Localvore and food lover Chef John Sundstrom of Lark creates down home comfort by showing you how to mix-and-match and combine ingredients to create a satisfying one-dish dinner with his savory Herbed Pork Tenderloin with Chantrelle, White Bean and Tomato Ragout recipe.

Click here to download a printable recipe.

Pan Seared Sockeye Salmon with Zucchini Salad

Chef Ericka Burke of Volunteer Park Cafe

Great ingredients speak for themselves in this colorful, antioxidant-rich Pan Seared Sockeye Salmon with Zucchini Salad recipe from Chef Erika Burke of Volunteer Park Café. Sear in flavors, test for doneness, and create a five-star vinaigrette you can use on all of your salads with this incredible dish made with the Northwest’s favorite fish.

Click here to download a printable recipe.

Roasted Farro with Mushrooms

Chef William Belickis of Mistral Kitchen

Creating a heart healthy vegetarian meal that’s loaded with flavor is all about using the freshest ingredients and waiting until you’re ready to eat before cooking according to Chef William Belickis of Mistral Kitchen. Herbs and just a touch of lemon juice added at the end of the cooking process add lightness to his delightful Roasted Farro with Mushrooms recipe.

Click here to download a printable recipe.

Halibut with Cous Cous, Cucumber and Yogurt

Chef Maria Hines of Tilth

Being short on time won’t stop you from pulling off a fabulous yet nutritious meal with this tasty, marinated, Halibut with Cous Cous, Cucumber and Yogurt recipe from Chef Maria Hines of Tilth - it even includes a snazzy fresh salad topper!

Click here to download a printable recipe.


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