Arkansas is fortunate to have access to an abundance of fresh produce from local gardens and farmers markets. Fresh fruits and vegetables bring natural flavor, color, texture and important nutrients to the table while supporting heart health. Using ingredients grown in the Arkansas Heart Garden, including squash, peppers, cucumber, watermelon, tomatoes and eggplant, these garden-inspired recipes offer simple and delicious ways to enjoy more fresh produce.
Watermelon Cucumber Salad with Mint and Lime
Ingredients
- 4 cups watermelon, cut into bite-sized cubes
- 1 large cucumber, sliced or diced
- 2 tablespoons fresh mint, chopped or torn
- Juice of 1 lime
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Black pepper, optional
Directions
- Add watermelon and cucumber to a large bowl.
- Squeeze fresh lime juice over the top.
- Add mint and toss gently.
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Finish with black pepper, if desired.
Arkansas Heart Healthy Tip
Watermelon and cucumber are naturally hydrating and full of fresh flavor, making this a great lighter side for picnics, cookouts or pool days. Add the lime and mint just before serving to keep the salad bright and crisp.
Roasted Summer Vegetable Quinoa Salad
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
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1 medium yellow squash or zucchini, sliced into half-moons or diced
- 1 bell pepper, sliced
- 1 small eggplant, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil, divided
- Juice of 1 lemon
- 1 teaspoon Dijon mustard, optional
- 1 garlic clove, minced, or ½ teaspoon garlic powder
- ¼ cup fresh parsley, basil or mint, chopped
- Black pepper, to taste
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½ cup chickpeas or white beans, optional
Directions
- Preheat oven to 425°F.
- Cook quinoa by combining rinsed quinoa and water in a saucepan. Bring to a boil, reduce heat, cover and simmer for about 15 minutes, or until water is absorbed. Remove from heat, let sit covered for 5 minutes, then fluff with a fork. Set aside to cool.
- Place squash, bell pepper and eggplant on a baking sheet. Toss with 1 tablespoon olive oil, garlic and black pepper.
- Roast for 20–25 minutes, flipping once, until vegetables are tender and lightly browned.
- In a small bowl, whisk together lemon juice, remaining 1 tablespoon olive oil, Dijon mustard and additional black pepper.
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In a large bowl, combine quinoa, roasted vegetables, cherry tomatoes and herbs. Add chickpeas or white beans, if using.
- Add dressing a little at a time and toss gently.
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Top with fresh herbs.
Arkansas Heart Healthy Tip
Roasting vegetables adds deep flavor without needing heavy sauces. Quinoa, chickpeas and beans can help make this dish more filling with added fiber and plant-based protein.
Simple Tomato, Cucumber and Pepper Garden Salad
Ingredients
- 2 cups tomatoes, chopped
- 1 cucumber, diced
- 1 bell pepper, diced
- 2 tablespoons red onion, finely chopped, optional
- 2 tablespoons fresh basil or parsley, chopped
- 1 tablespoon olive oil
- 1–2 tablespoons red wine vinegar or lemon juice
- Black pepper, to taste
Directions
- Combine tomatoes, cucumber, bell pepper and red onion in a bowl.
- Add herbs, olive oil and vinegar or lemon juice.
- Toss gently and serve chilled.
Arkansas Heart Healthy Tip
This no-cook salad is a quick way to use fresh summer produce. It works well as a cookout side, picnic dish or topping for grilled chicken or fish. Fresh herbs, vinegar and lemon juice add flavor without relying on heavy dressings or extra salt.
Grilled or Roasted Squash, Pepper and Eggplant Platter
Ingredients
- Yellow squash or zucchini, sliced
- Bell peppers, sliced
- Eggplant, sliced or diced
- 1–2 tablespoons olive oil
- Garlic powder, Italian seasoning or smoked paprika
- Black pepper
- Fresh herbs, optional
- Lemon juice, optional
Directions
- Preheat oven to 425°F, or heat grill to medium-high.
- Toss vegetables with olive oil, seasoning and black pepper.
- Roast for 20–25 minutes, flipping once, or grill until tender and lightly charred.
- Finish with fresh herbs and a squeeze of lemon juice.
Arkansas Heart Healthy Tip
Cooking vegetables with herbs, spices, citrus and a small amount of olive oil adds flavor while keeping the dish light.
Roasted Eggplant Dip
Ingredients
- 1 medium eggplant
- 1 tablespoon olive oil
- Juice of ½ lemon
- 1 garlic clove, minced, or ½ teaspoon garlic powder
- 2 tablespoons fresh parsley
- Black pepper, to taste
- Optional: 1–2 tablespoons plain Greek yogurt for extra creaminess
Directions
- Preheat oven to 425°F.
- Slice eggplant in half lengthwise and place cut-side down on a baking sheet.
- Roast for 30–35 minutes, or until very soft.
- Scoop out the flesh and add it to a food processor or bowl.
- Add olive oil, lemon juice, garlic, parsley and black pepper.
- Blend or mash until smooth.
- Serve with sliced cucumbers, peppers, tomatoes, whole grain crackers or pita.
Heart-conscious tip
This dip gets its creamy texture from roasted eggplant instead of heavy cream or cheese. Pair it with fresh vegetables for a colorful, fiber-rich snack.
Simple Ways to Add Flavor Without Heavy Ingredients
Fresh produce already brings natural flavor, but a few simple additions can make it even better:
- Use citrus, like lemon or lime juice, for brightness.
- Add fresh herbs, such as mint, basil, parsley or cilantro.
- Try spices like smoked paprika, cumin, garlic powder or black pepper.
- Use light vinaigrettes instead of heavy, creamy dressings.
- Roast or grill vegetables to bring out their natural sweetness.
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At Arkansas Heart, we believe supporting your heart health doesn’t mean sacrificing flavor. Visit our blog for more heart-healthy recipes perfect for every season, occasion and meal.
