Southern Heart Healthy Recipes
Today (8/9/25), we celebrated something special at Fearless Love Church—our very first Live Well. Love More. Day! It was a morning dedicated to refreshing the body, uplifting the spirit, and connecting with our community through encouragement, resources, and healthy living.
One of the most popular stops of the day was our Fear Food Less – Love Your Health More table, where we shared simple, flavorful recipes designed to make healthy eating a joy, not a chore. These dishes prove that nutritious meals can be vibrant, comforting, and full of flavor—whether you’re cooking for one or for the whole family.
If you missed the experience or were unable to obtain a printed copy, here are the recipes:
Oven-Roasted Lemon-Garlic Herb Chicken – ~320 calories
Ingredients:
- 4 chicken breasts
- 2 tbsp olive oil
- 3 cloves garlic (minced)
- 1 tsp smoked paprika
- 1 tsp fresh thyme
- 1 tsp rosemary
- Juice of 1 lemon
- Black pepper to taste
Instructions:
Preheat oven to 375°F.
Rub chicken with olive oil, garlic, paprika, thyme, rosemary, lemon juice, and pepper.
Roast for 25–30 minutes or until internal temperature reaches 165°F.
Serve with mashed sweet potatoes and roasted green beans.
Honey-Glazed Salmon with Cajun Spice Rub – ~350 calories
Ingredients:
- 4 salmon fillets
- 2 tsp low-sodium Cajun seasoning
- 1 tbsp olive oil
- 1 tbsp honey
- Juice of 1/2 lemon
Instructions:
Season salmon with Cajun seasoning.
Heat olive oil in skillet, sear salmon 3–4 minutes per side.
Drizzle with honey and lemon before serving.
Serve with brown rice pilaf.
Slow-Braised Collard Greens with Smoked Turkey – ~120 calories
Ingredients:
- 1 lb collard greens (washed, chopped)
- 1 smoked turkey leg
- 1 onion (chopped)
- 2 cloves garlic (minced)
- 2 cups low-sodium chicken broth
- 1 tbsp apple cider vinegar
- Black pepper to taste
Instructions:
In a large pot, sauté onion and garlic until soft.
Add turkey leg, broth, and greens.
Simmer on low for 45–60 minutes until tender.
Add vinegar before serving.
Blackened Catfish with Corn & Tomato Relish – ~280 calories
Ingredients:
- 4 catfish fillets
- 1 tsp paprika
- 1/2 tsp cayenne
- 1 tsp garlic powder
- 1 tsp oregano
- 1 tbsp olive oil
- 1 cup corn kernels
- 1 cup cherry tomatoes (halved)
- 2 scallions (chopped)
- Juice of 1 lime
Instructions:
Mix paprika, cayenne, garlic powder, and oregano; rub onto fish.
Sear in olive oil 3–4 minutes per side.
Toss corn, tomatoes, scallions, and lime juice for relish; serve over fish.
Grilled Turkey Meatloaf Minis with Tangy BBQ Glaze – ~260 calories
Ingredients:
- 1 lb ground turkey
- 1/2 cup onion (chopped)
- 1/2 cup bell pepper (chopped)
- 1 egg
- 1/2 cup whole wheat breadcrumbs
- 1 tsp smoked paprika
- 1/2 cup low-sodium tomato sauce
- 1 tbsp apple cider vinegar
Instructions:
Mix turkey, onion, pepper, egg, breadcrumbs, and paprika.
Shape into mini loaves; grill or bake at 375°F for 20–25 minutes.
Mix tomato sauce and vinegar; glaze loaves lightly before serving.
Garlic & Herb Roasted Sweet Potato Wedges – ~150 calories
Ingredients:
- 2 large sweet potatoes (wedged)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tbsp parsley
- Black pepper to taste
Instructions:
Preheat oven to 425°F.
Toss wedges with olive oil, garlic powder, paprika, parsley, and pepper.
Roast 25–30 minutes until crispy outside and tender inside.
Shrimp & Vegetable Stir-Fry with Ginger-Soy Sauce – ~220 calories
Ingredients:
- 1 lb shrimp (peeled, deveined)
- 2 cups mixed vegetables (broccoli, carrots, bell peppers)
- 2 cloves garlic (minced)
- 1 tsp fresh ginger (grated)
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
Instructions:
Heat sesame oil in wok or skillet.
Add garlic, ginger, shrimp, and vegetables; stir-fry until shrimp are pink and vegetables are
tender-crisp.
Add soy sauce and toss before serving.
Oven-Fried Chicken with Spiced Panko Crust – ~310 calories
Ingredients:
- 4 chicken thighs
- 1 cup panko breadcrumbs
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp oregano
- 1 tbsp olive oil spray
Instructions:
Preheat oven to 400°F.
Mix panko with paprika, garlic powder, and oregano.
Coat chicken in mixture; place on baking sheet and spray lightly with olive oil.
Bake for 30–35 minutes until crispy and fully cooked.
Cajun Roasted Okra with Garlic & Lemon – ~90 calories
Ingredients:
- 1 lb okra (trimmed)
- 1 tbsp olive oil
- 1 tsp Cajun seasoning
- 1 tsp garlic powder
- Juice of 1/2 lemon
Instructions:
Preheat oven to 425°F.
Toss okra with olive oil, Cajun seasoning, and garlic powder.
Roast for 12–15 minutes until lightly charred; squeeze lemon juice before serving.
Peach & Berry Cobbler with Oat Topping – ~180 calories
Ingredients:
- 2 cups peaches (sliced)
- 1 cup blueberries
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg- 1/2 cup rolled oats
- 1 tbsp olive oil
- 1 tbsp honey
Instructions:
Preheat oven to 375°F.
Place fruit in baking dish, sprinkle with cinnamon and nutmeg.
Mix oats, olive oil, and honey; sprinkle over fruit.
Bake for 25–30 minutes until golden and bubbly.