Garlic & Onion: Tasty Ingredients to Achieve Heart Health

Garlic and onions are very common ingredients used in many popular recipes. While you have probably had many meals that include these two vegetables, you may not be aware of how healthy they are for you. Garlic and onions are considered to be superfoods that contain many heart-protective benefits. Garlic and onions are allium vegetables, meaning that they contain high levels of organosulfur compounds which have been shown to reduce cholesterol and blood pressure. For those who are at risk for heart problems, consuming garlic and onions can potentially help ward off cardiovascular disease and other heart-related illnesses. If you are looking for new ways to keep your heart strong, try consuming more onion and garlic-dense meals. We’ve pulled together three dinner menus that contain either garlic or onion to help achieve a healthier heart. 

Heart Healthy Menu 1: Garlic Butter Salmon with Roasted Asparagus

Incorporating salmon into your diet is a great way to eat healthier. Salmon is very high in omega-3 fatty acid. Omega-3 fatty acid has been shown to reduce the risk of developing heart disease and strokes. Including garlic in your salmon recipes will not only enhance the flavor of the fish, but will also allow you to receive the nutritional benefits that garlic provides. Adding a side of asparagus to this recipe makes it a well-balanced meal to help provide your body with the energy and nourishment it needs. 

To make the salmon, you will need: 


Salmon directions: 

  • Preheat your oven to 400 degrees. 
  • In a sheet pan, arrange your salmon and sprinkle Spice World’s Ready-to-Use Organic Minced Garlic over the top of the four salmon filets. 
  • Squeeze the lemon juice over the salmon evenly so each filet has the same amount.
  • Next, pour over the melted butter and season with salt and pepper, if desired.
  • Place the salmon into the oven and allow it to cook for about 10 minutes, or until the salmon is flaky and a pinkish-white color.
  • Once the salmon is cooked, combine the leftover butter and Spice World’s Ready-to-Use Organic Minced Garlic and pour over the top of the salmon for a stronger buttery garlic taste. Enjoy!

To make the roasted asparagus, you will need: 

  • 4 bunches of asparagus 
  • 4 teaspoons of olive oil 
  • Optional: drizzle of balsamic vinegar

Asparagus directions: 

  • Preheat the oven to 425 degrees.
  • Cut off the woody ends of the asparagus and discard.
  • Place parchment paper on a baking sheet and place the asparagus on it.
  • Coat the asparagus with olive oil. Add a drizzle of balsamic vinegar, if desired. 
  • Place it in the oven for about 12 minutes. A good way to check that your asparagus is done is if it is easily pierced by a fork. 
  • Once cooked, transfer to a plate and enjoy!


Heart Healthy Menu 2: Onion Roasted Chicken with a Lemon-Garlic Kale Salad

Chicken is a great lean meat that is full of protein. If you are trying to watch your weight, eating chicken is a good way to fill up on lean protein and stay on track with your diet plan. Chicken has fewer calories than many other meats while still providing your body with good protein and essential vitamins and minerals. Additionally, for those who monitor their heart health, chicken has been shown to reduce the risk of heart disease. This recipe shows you how to cook a delicious chicken meal that incorporates onions, garlic, and kale, all of which are loaded with nutrients! 

To make the chicken, you will need: 

  • 4 chicken breasts 
  • 2 tablespoons of olive oil 
  • 4 tablespoons of Spice World’s Easy Onion
  • 3 tablespoons of chicken broth 
  • Salt and pepper to taste


Chicken directions: 

  • In a large cast iron skillet, add in your olive oil and  Spice World’s Easy Onion. Allow this to simmer for about 3 minutes. 
  • Season each of the chicken breasts with your desired amount of salt and pepper.
  • Under medium-high heat, add the chicken to the pan.
  • Allow the chicken to sear on both sides until a golden brown color is achieved. 
  • Once the chicken has seared, add in your chicken broth and cover the skillet. 
  • Allow the chicken to cook for about 30 minutes or until each breast is no longer pink in the center.  
  • Once the chicken is fully cooked, remove it from the heat and serve.

To make the salad, you will need: 

  • 10 ounces of kale, washed with stems removed 


Salad directions: 

  • In a small bowl, mix together the lemon juice, salt, Spice World’s Squeezable Minced Garlic, and olive oil. This will be your dressing. 
  • With clean hands, rip the kale into bite-size pieces. 
  • Place your kale in a large bowl and pour half of the dressing over the kate and toss. Serve the leftover dressing on the side for individual preferences. Enjoy!

Heart Healthy Menu 3: Onion Crusted Tilapia with Steamed Vegetables

Tilapia is a white fish with a mild flavor. Since tilapia doesn’t have a strong taste, it can easily soak up the flavors of whatever you cook it with. This recipe will show you how to cook tilapia with onions for a flavorful and healthy meal. Aside from this recipe’s delicious taste, it also provides your body with many nutrients that support your body’s natural function. Tilapia also contains unsaturated fats that can improve your heart health by potentially lowering your blood sugar and decreasing the risk of blood clotting. Preparing tilapia for dinner with onions and steamed vegetables is a great way to nourish and fuel your body. To learn how you can make this dish, read on. 

To make the tilapia, you will need: 


Tilapia directions: 

  • In a large stainless steel skillet, heat two tablespoons of olive oil. 
  • Once the oil is hot, add in your Spice World’s Easy Onion
  • Once the Easy Onion has browned slightly, remove from the heat and combine with the breadcrumbs in a medium bowl. 
  • Dip the filet into the egg and then rub the breadcrumb mixture onto the filet. 
  • Heat up your skillet again and add the remaining two tablespoons of olive oil. 
  • Transfer the tilapia with breadcrumbs to the skillet and allow it to cook on medium-high heat until the crust becomes golden and flakey, about 6 minutes on each side. Enjoy!

To make the steamed vegetables, you will need:

  • 3 cups of assorted vegetables, cut up (examples include carrots, broccoli, green beans, bell peppers, etc) 
  • 3 tablespoons of butter, salted 
  • 3 tablespoons of water 
  • Salt and pepper to taste
  • A dash of Spice World’s Kickin’ Chili Onion Crunch Seasoning Blend

Steamed vegetables directions: 

  • Toss all of your vegetables in a large skillet and add in the water. Allow this to cook covered under medium heat for about 6 minutes. 
  • After 6 minutes, uncover and add your butter, salt, and pepper, and Kickin’ Chili Onion Crunch Seasoning Blend
  • Allow all ingredients to cook for an additional 5 minutes, or until all vegetables are tender. 
  • Once cooked, remove from heat and enjoy!
If you are trying to stay heart-healthy, these delicious recipes can help you achieve your goals! For more information on how garlic and onions are beneficial for you, visit this link. 

List of External Sources:

List of Internal Sources:

Spice World, Inc.

8101 Presidents Dr

Orlando, FL 32809

(407) 851-9432