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Eating Heart-Healthy

Oct 27

Posted by: ACHA
10/27/2011 12:11 PM  RssIcon

By Jennifer Rice

Hey everyone! My name is Jen and I am new to the ACHA blogger community. I was born with several congenital heart defects, and as a result I required multiple surgeries and hospital stints.

My hospital experiences have shaped my life in a huge way. I always knew even back in elementary school that I’d grow up to be a nurse—to give back to those who have literally given me life. So, fast forward to today and you’d meet a twenty-something Registered Nurse in the Pediatric Emergency Room in one of the busiest ERs in Maryland who wears her zipper proudly and lives a pretty normal life (whatever “normal” is, anyway).

When I am not busy working the graveyard shift at the ER (yup, I do 7 p.m. to 7 a.m. three time a week and I love it!) you can find me with Ziggy (my personal sous-chef/best friend/fiancé) whipping up something amazing in the kitchen. Our blog chronicles our days in and out of the kitchen celebrating food, love, and life.

Our blogs and recipes are always health conscious. Ok, not always—a girl’s got to have something “bad” every once in a while—but generally we lean towards fresh, easy, “heart smart” recipes. It is way easier to whip up something incredibly yummy and heart-healthy than you might think! Here is one of our go-to recipes from our blog to get your creative juices flowing; hopefully you try it out and then try creating someone of your own heart-healthy recipes.

Orange-Glazed Salmon


1 cup orange juice
Two 6 oz. salmon fillets
Salt, pepper, other optional spices
Non-stick spray


  1. Place the cup of orange juice in a small pot.
  2. Bring the orange juice to a boil and add Splenda to taste.
  3. Reduce the orange juice mixture to a simmer to let caramelize (about 20 minutes).
  4. While waiting on the glaze to finish, season salmon fillets as you like.
  5. You will see your glaze start to crystalize. DON'T stir it!!
    ** Don't stir it because it breaks up those crystals that are forming the glaze. If you do stir it then things will take longer, and you will want to indulge in this meal ASAP **
  6. Once the crystallization starts, prep your skillet with the non-stick spray.
  7. Place your fillets on the pan and turn the stove to a medium-high heat.
  8. Cook each side of the salmon until golden brown on the outside.
  9. Allow the salmon to rest 2-3 minutes when done.
  10. While salmon is resting, turn off your simmering glaze and let it thicken (about 1 minute).
  11. Spoon half of the glaze on each salmon fillet.


Jennifer Rice is an emergency department nurse who was born with transposition of the great arteries, as well as other congenital heart defects. She and her fiancé Ziggy are working on transitioning to a more healthy lifestyle. Read more about their adventures in and out of the kitchen at their blog.

Location: Blogs Parent Separator ACHA Blog

3 comment(s) so far...


Re: Eating Heart-Healthy

Sounds awesome!!! Can't wait to try this.

By Faye on   10/27/2011 12:41 PM

Re: Eating Heart-Healthy

Welcome, Jen! What a very thoughtful idea to share a heart-healthy recipe with your story.

By Stephie on   10/27/2011 2:37 PM

Re: Eating Heart-Healthy

I have been looking for a nice recipe for Salmon. Thanks

By Kathy on   10/28/2011 7:32 AM

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