Today I will be discussing heart healthy recipes as part of the series I am doing with One Beat CPR. Thank you to Exposed PR for linking me up with One Beat CPR! Compressions Only CPR is for the average person who witness’ an emergency. It’s been proven that Compressions Only CPR is just as effective as traditional CPR. Learn how to save a life today!

Before trying this heart healthy recipe below, here is a Compression Only Video Demo for you to view.

One of the difficult parts of eating healthy is the fact that we are always on the go. Trying to find a nutritious meal that is fast and easy to eat is always hard to find. You may find a salad at a fast food restaurant or casual seat down eatery but there are a lot of hidden calories and some aren’t very “healthy” for you.


I wanted to share with you my version of Salad in a Jar. If you are a fan of Pinterest or wander around the food blog world enough, you have probably seen this idea at one point or another. This recipe is two part, first I will give you a heart healthy dressing and secondly I will show you the steps for making Salad in a Jar.

Cilantro Balsamic Dressing


  • (2) Tsp of Extra Virgin Olive Oil
  • (4) Tsp of Balsamic Vinegar
  • (1/4) Cup of Cilantro Leaves
  • Juice of 1 Lime

Add all ingredients to a chopper/blender and mix until the cilantro is pureed.

Two Bean Quinoa Salad in a Jar


  • (1/2) Cup of Cooked Quinoa
  • (1/4) Cup of Garbanzo Beans
  • (1/4) Cup of Black Beans
  • (1/2) Cucumber- chopped
  • (1) Tomato- chopped
  • (2) Tbsp of Cilantro
  • (2) Cups of Romaine Lettuce

I would have loved to use a signature Ball jar for this recipe, however, I have about 25 back home leftover from my wedding and couldn’t see buying a 12pk at Wal-mart when I don’t need them. I have these great glass canisters that I love for storing food items in.

Start by adding the dressing to the bottom of the jar.

Then add the chopped tomato followed by the cucumber.

After that you can layer the black beans and garbanzo beans on top of that.

Pour the quinoa on top of all ingredients.

Last but not least, you will add the cilantro followed by the lettuce.

Screw the lid on, store in the fridge, and when you are ready to eat, pour all ingredients onto a plate or eat straight from the jar! If you have a wide mouth jar it will be easier to eat.

This recipe is less than 300 calories (including dressing) and has 12 grams of protein that will keep you full and fueled for the afternoon!

Heart Healthy Facts about the Ingredients

  • Black Beans: Omega-3 Fatty Acids, Folate, B-Complex Vitamins
  • Tomatoes: Beta & Alpha- Carotene, Lycopene, Lutein
  • Quinoa: Oleic Acid (heart healthy fat)
  • Garbanzo Beans- lower cholesterol, reduce risk of death by heart disease
  • Olive Oil- lowers your blood pressure, improve cardiovascular health
  • Balsamic Vinegar– Antioxidants that fight heart disease and cancer
  • Cilantro– Acts to increase HDL cholesterol (good) and reduce LDL cholesterol (bad)

What is your favorite heart healthy lunch?