It is a new year and resolutions aside, many of us feel a renewed commitment to healthy eating.

Make vegetables, fruits and whole grains the focus of your diet. Include fish, legumes and nuts and use olive or canola oil instead of butter.

Foods to avoid for a healthy heart include red meat, bacon, hot dogs and other processed meats, french fries and other fried foods, sugary drinks and cereals, potato chips and processed food snacks, full fat dairy products, baked goods, cookies and pastries.

Eat more of the foods good for a healthy heart, such as oats. It is a complex carbohydrate and high in fibre.

Beans and lentils are great for controlling blood pressure and sugar levels.

The most heart-healthy fish, high in anti-inflammatory omega-3, is salmon.

Avocados are a good choice. They are rich in fibre and unsaturated fats.

Nuts are good, especially those higher in fibre, fats and protein like pistachios.

Using flavoured vinegars as a final seasoning discourages the overuse of salt.

Cruciferous vegetables, such as cabbage, kale, cauliflower and broccoli, are high in fibre and have anti-inflammatory properties.

Fruits are high in water and berries are especially high in fibre.

Coffee in moderation improves heart health. It is best to consume coffee in the morning so it won’t be in your system and disrupt your sleep.

Heart healthy habits include preparing meals at home from scratch rather than packaged meals where you have no control over the ingredients. Make healthier choices at the grocery store with a little advance planning.

Oven Roasted Ginger Dill Salmon

• 1 salmon fillet, skin-on
• kosher salt and black pepper
• 1 tbsp. dried dill weed 15 mL
• 1 inch piece ginger, peeled and finely grated .5 cm
• 2 tbsp. extra-virgin olive oil, plus more for serving 30 mL
• 6 small radishes, cut into thin wedges
• 3 oranges, a variety of navel, blood and tangerine, if possible
• 1 avocado

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• flaky sea salt, for finishing, optional

Heat oven to 325 F (160 C). Line a sheet pan with non-stick aluminum foil. Prepare salmon by removing the pin bones. Use tweezers to grasp tip of bone. To avoid tearing flesh, pull slowly but firmly at slight angle in the direction the bone is naturally pointing rather than straight up.

Pat the salmon dry, then place on the pan skin-side down and season with salt and pepper.

In a medium bowl, stir together the dill, ginger and olive oil until combined. Season with salt and pepper. Spread half of the dill-ginger mixture over the top of the salmon. Reserve the remaining dill-ginger mixture. Bake salmon until cooked through, 15 to 20 minutes.

As the salmon cooks, cut off the top and bottom of the oranges and remove all peel. Remove the segments. Squeeze the pithy part left after segmenting into the remaining dill-ginger mixture to get out any juice. Transfer the fruit and any juice on the cutting board to the bowl. Add the radishes, season with salt and stir gently to combine.

Serve family style on a platter or on individual plates. Start by arranging the orange salad on the platter or plates. Top with salmon broken into large pieces and sliced avocados. Spoon the juices from the bowl over top, and season with black pepper, another drizzle of olive oil and flaky sea salt, if using.

Avocado Toast with Poached Egg

• 1-2 slices sourdough bread
• 1/2 avocado, sliced
• juice from 1/2 lemon
• 1 egg
• sea salt, freshly ground black pepper
• dried chilies

Slice half an avocado, lengthwise, leaving the small end intact and fan the slices out. Pour the lemon juice over to keep avocado from browning. Toast bread. Poach or boil an egg.

Place toasted bread on a small plate. Top with avocado. Sprinkle with a few dried chiles and crystals of sea salt. Place egg on top. Garnish with black pepper and serve.

Mushroom and Lentil Loaf

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• 4 slices sourdough bread, 1/2 inch/1.3 cm sliced and crust removed
• 1 c. milk 250 mL
• 1/2 c. raw beluga lentils, fully cooked 125 mL
• 3 tbsp. olive oil, plus more for greasing 45 mL
• 1 yellow onion, finely chopped
• 2 lb. mixed mushrooms, finely chopped 1 kg
• 1 c. ketchup, divided 250 mL
• 1 tsp. dried sage 5 mL
• 1 tsp. dried thyme 5 mL
• 1 tsp. dried oregano 5 mL
• 2 garlic cloves, finely chopped
• 1 c. walnuts, coarsely chopped 250 mL
• 1/2 c. oatmeal 125 mL
• 1/2 c. dry bread crumbs 125 mL
• 2 tbsp. kosher salt 30 mL
• 2 tbsp. lemon juice 30 mL

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• 1/2 tbsp. freshly ground black pepper 7 mL
• 1 tsp. lemon zest 5 mL
• 2 eggs, lightly beaten

Preheat the oven to 375 F (190 C). In a small bowl, cover the bread with the milk. Let soak for 15 minutes, then squeeze the bread to release any milk, tear into one inch (2.5 cm) pieces and set aside. Discard the milk.

In a six quart (6 L) Dutch oven, heat the olive oil over medium-high heat. Add the onions and cook until lightly caramelized, about five minutes. Add the mushrooms and cook, stirring often, until any liquid released has evaporated and the mushrooms are lightly caramelized, 10 to 12 minutes.

Add half of the ketchup with the sage, thyme, oregano and garlic, and cook, scraping up any brown bits from the bottom of the pot, until the garlic and herbs are fragrant, two minutes. Remove from heat and stir in reserved bread, walnuts, oats and breadcrumbs. Transfer to a large bowl and let cool slightly.

Using a wooden spoon, stir in the salt, lemon juice, pepper, lemon zest and eggs until well incorporated. Press the mixture into a greased 9 x 5 inch (22 x 12 cm) loaf pan and smooth the top. Brush with the remaining ketchup.

Bake the loaf for one hour, then place on a wire rack to cool for 20 minutes before slicing and serving. Makes six to eight servings. Serve with mashed potatoes.

Olive Oil Mashed Potatoes

• 1 1/2 lb. potatoes, cut into 2-inch/1 cm pieces 750 g
• 6 medium garlic cloves
• 1/4 c. olive oil 60 mL

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• 1/2 tsp. black pepper 2 mL
• 1/4 tsp. salt 1 mL
• 1 c. chopped green onions, optional 250 mL

Put the potatoes, garlic and salt in a large saucepan. Pour in enough water to cover the potatoes. Bring to a boil over high heat. Boil for 15 to 20 minutes, or until the potatoes are soft. Drain well and put the lid back on the pot and let steam for a few minutes.

Mash the potatoes and garlic, being sure to crush each piece of potato and each garlic clove.

Add green onions, if using, oil and pepper, stirring until well combined. Serves eight.

Sarah Galvin is a home economist, teacher and avid supporter of local food producers. She has been a market vendor, grew up on a farm in southeastern Saskatchewan and is a member of TEAM Resources.