Recipe of the Month
from Your Recipe for Wellness
Tuna and Avocado Cobb Salad
Tired of your traditional tuna salad with mayonnaise and relish? This recipe puts a healthy spin on tuna salad and is a perfectly balanced meal consistent of carbohydrate from corn and peas, protein from the tuna, fiber from the lettuce, carrots, tomatoes and monounsaturated fat from the avocado and olive. Monounsaturated fats are considered the healthiest fats because they help improve cholesterol levels, reduce inflammation, and are associated with overall lower risks of developing heart disease.
You can feel good about your heart and your waistline too: this recipe is one of our Go! Foods® recipes. Click on the Go! Foods® tab above to learn more!
Recipe Listing
These recipes are delicious, easy to follow and approved by Cleveland Clinic Preventive Cardiology nutrition experts.
All of the recipes on this page are in PDF format and open in a new window for your convenience and easy printing! Just click on the + sign to view the recipe listing.
(V) - Recipes with (V) denote a vegan option.
Bon appétit!
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Cleveland Clinic is committed to helping you achieve optimal health and well-being. Eating well is the cornerstone of a healthy lifestyle. Scientific evidence that links eating habits to increased risk of certain diseases and conditions proves that “you are what you eat.”
That’s why Cleveland Clinic dietitians and wellness experts developed Go! Foods® – to give you the green light so you’re sure you’re making the healthiest food selections. Our nutrition experts certify that foods carrying the Go! Foods® label meet national nutritional guidelines. Cleveland Clinic’s Go! Foods® program makes it easier to find the most healthy food choices.
All Go! Foods® meet these nutritional criteria:
- Minimal Saturated Fat: less than 4 grams for main dishes; less than 2 grams for side dishes, soups and desserts
Reason: Saturated fats "harden" arteries and cause high LDL cholesterol, which increases the risk of heart attack, stroke and some cancers
- No Trans Fat
Reason: Trans fat has no redeeming qualities! It increases bad LDL cholesterol and decreases good HDL cholesterol, raising the risk of heart attack and stroke.
- Minimal Added Sugars and Syrups: less than 4 grams for main dishes and desserts; less than 2 grams for side dishes and soups
Reason: Adding sugar adds empty calories and causes blood sugar to fluctuate.
- 100% Whole Grain
Reason: Whole grains are a vital source of fiber. Fiber has been shown to decrease the risk of heart disease, stroke, and certain cancers, maintain blood sugar and insulin levels, assist with regular bowel movements and keep you feeling fuller longer.
- Minimal Sodium: No more than 600 mg in entrees; 480 mg in sides and desserts
Reason: High sodium intake is associated with high blood pressure, increased risk of stroke and worsening of kidney disease, heart failure and other conditions.
Additional Programs and Resources
- 5-to-Go!
At Cleveland Clinic, we care about your health. We’ve dedicated our new 5 to Go!™ Program to you — the students and families in our community. Our goal is simple: healthy living, inside and out, for everyone. To achieve it, Cleveland Clinic experts will help you count down to wellness. Look for details on our upcoming school programming — and watch your child take the right steps toward wellness.
- Go! Healthy™ for You
Based on the principles of the ancient Mediterranean diet, Go! Healthy™ for You is an expert-guided online program designed by the wellness team at the world-famous Cleveland Clinic. In eight weeks, you’ll learn how to change your life — one small step at a time — by changing what and how you eat. So don’t go on another diet. Learn how to eat right with GO! Foods® for You. You’ll feel better, look better and be healthier!
“The more closely you adhere to the Mediterranean diet, the lower your chance of having disease or disability, the lower your chance of having a health event like a heart attack, and the younger your RealAge. So while you’re enjoying delicious foods such as grilled fish or a tomato and cucumber salad, you’ll know that you’re making yourself younger.”
~ Michael F. Roizen, MD, Chief Wellness Officer and Chair of the Wellness Institute
Your Recipe for Wellness, a healthy eating/cooking demonstration offered on the first and third Thursday of each month.
- Location: The Rooftop Pavilion, accessible from the J-East elevators in the Sydell and Arnold Miller Family Pavilion.
- Learn how to make delicious recipes that meet the GO criteria.
- Classes are taught by Registered Dietitian Kate Patton and Aramark Executive Chef.
- Participation in Recipe for Wellness is available on a first-come, first-serve basis.
- More information: Contact Kate Patton at 216.444.1862.
Preventive Cardiology: One on one personalized nutrition counseling, with the dietitian for cardiac prevention or management of current Cardiovascular disease. Includes Indivividualized goal setting and nutrition counseling.
- To make an appointment, call 216.444.9353
- More information: Contact Julia Zumpano at 216.445.4306; or Kate Mone at 216.444.1862
Preventive Cardiology: Shared Medical appointments - with the dietitian and nurse practitioner for cardiac prevention or management of current Cardiovascular disease
- To make an appointment, call 216.444.9353
- More information about the nutrition aspect contact Julia Zumpano at 216.445.4306
Pediatric Preventive Cardiology and Metabolic Clinic, a multidisciplinary team of physicians, nurse practitioners, dietitians, exercise physiologists and other healthcare professionals who take a comprehensive approach to preventing the onset/progression of cardiovascular and metabolic conditions in high risk pediatric patients.
- To make an appointment, call 216.444.9353
- More information: Contact Julia Zumpano at 216.445.4306; or Kate Mone at 216.444.1862
MyConsult eNutrition Counseling - a web based nutrition counseling program. After answering a series of simple questions, our nutritionist will review your needs and will develop a personalized, comprehensive nutrition program based on your unique requirements from the comfort of your home.
The Weigh to a Healthier Heart - Losing weight and lowering cholesterol is critical to a healthy heart. Support makes the difference, and we can help!
- Comprehensive 10-week group weight loss program
- Bi-weekly group exercise classes
- Weekly group sessions on healthy eating plans, grocery shopping, eating out, healthy cooking techniques and dealing with stress
- Two private nutrition sessions personalized to your lifestyle
- Cholesterol profiles before and after the program to track your progress
- Register: call the Department of Preventive Cardiology and Rehabilitation at 216.444.9353. Seating is limited!
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For more information: contact Katherine Mone, MEd, RD, CSSD, LD-Clinical Dietitian
“This program isn’t a diet. It’s about nutrition and learning the right way of eating. The program changed my thinking, the way I shop, and the way I think about food. This was the best thing I’ve ever done for myself. I feel great!”
— Val
Exercise Classes