The Heart Doctor’s Kitchen

A Free Cookbook by Health Equity at Northwestern University (HEN)

A cookbook titled 'The Heart Doctor's Kitchen' with fresh vegetables on the cover, including lettuce, tomatoes, carrots, peppers, garlic, cauliflower, and mushrooms.

Get free recipes that are delicious, low-cost, and easy to follow.

From the Primary Authors

Jenny Klein and Rachel Meiselman wrote this resource during their time as premedical undergraduates at Northwestern University with the support of the student group they founded: Health Equity at Northwestern.

  • A woman with curly brown hair, wearing a sleeveless black blazer, standing in a modern indoor space with blurred background.

    Jenny Klein

    CO-FOUNDER, PRESIDENT OF HEN

    While volunteering at a free clinic, I saw how hard it can be to find healthy meals that are affordable and easy to make. I knew I wanted to create something to change that. When I mentioned it to my peer Rachel, she suggested a cookbook— sparking the idea for The Heart Doctor’s Kitchen.

  • A young woman with long blonde hair smiling outdoors on a sunny day, standing in front of a tree and greenery, with parked cars and houses in the background.

    Rachel Meiselman

    CO-FOUNDER, VICE PRESIDENT OF HEN

    I believe nutrition should be easy to access, so I worked alongside Jenny to make sure The Heart Doctor’s Kitchen would become a practical, inviting resource filled with recipes that are as enjoyable to eat as they are good for your heart.

  • "The Heart Doctor’s Kitchen is a clear, approachable resource designed to make heart-healthy eating more understandable and attainable for patients."

    - Evelyn Rios, MS (Masters of Science), RD (Registered Dietitian)

A Team Effort

This resource would not exist if it weren’t for the invaluable efforts of dozens of undergraduates who participated in HEN during the book’s creation. See their names below.

  • A young woman with long brown hair smiling in front of a white background.

    Alexa Barrera

    Cooking Lead

  • Smiling person with short brown hair, glasses, and colorful earrings, wearing a tropical patterned shirt.

    Elizabeth Crawford

    Graphic Design Assistant

  • A young man with dark, messy hair and a slight smile wearing a white shirt with orange trim and necklaces, standing outdoors against a plain background.

    Emanuel Saucedo

    Cooking Lead

  • Young man wearing glasses and a white shirt smiling at the camera against a plain white background.

    Jonny Myong

    Logistics Coordinator

  • Portrait of a young man with short dark hair, wearing black glasses and a dark collared shirt, against a plain light background.

    Justin Min

    Cooking Lead

  • Portrait of a young woman with long brown hair wearing a dark green collared shirt, smiling softly against a plain white background.

    Katya Nogin

    Cooking Lead

  • A young woman with long dark hair smiling against a white background.

    Kayla Park

    Cooking Lead

  • Portrait of a young man with short red hair, smiling, wearing a gray zip-up jacket, standing against a plain white background.

    Sonny Noble

    Executive Member

  • Young woman with long dark wavy hair wearing a black shirt, looking at the camera against a plain light background.

    Scarlett Montalvo

    Cooking Lead

  • Young man smiling outdoors with a blurred, bright background.

    Talib Ruff

    Cooking Lead

  • Portrait of a young man with dark hair, wearing a light gray dress shirt and black tie, against a light background.

    Yoel Sanchez

    Executive Member

  • Young man with dark hair, glasses, wearing a suit and red tie, smiling against a plain background.

    Zachary Conroy

    Treasurer

  • A young man with curly dark hair, wearing a navy blazer and a light blue shirt, smiling in an indoor setting with blurred background.

    Adam DiPasquale

    General Member

  • A young woman with long dark hair, smiling, against a dark blue background.

    Andrea Luna

    General Member

  • A young woman with long dark hair smiling at the camera against a dark blue background.

    Asha Lee

    General Member

  • Young woman with blonde hair smiling, wearing a black top and gold earrings, against a gray background.

    Ava Dawley

    General Member

  • A young man with brown hair and blue eyes, wearing a black shirt and a gold chain, standing in front of a neutral background.

    Bennett Calcagni

    General Member

  • Young woman with glasses and braided hair smiling indoors.

    Chizora Okolo

    General Member

  • A young man with dark curly hair wearing a blue suit, white shirt, and patterned tie, smiling in front of an orange background with a circular logo.

    Dylan Stone

    General Member

  • A young woman with blond hair and blue eyes smiling and leaning against a wall.

    Emily Espinosa

    General Member

  • Ewelina Cudzich

    Ewelina Cudzich

    General Member

  • A young man with light skin, brown hair, and blue eyes smiling in front of a brick wall.

    Hayden Kosiara

    General Member

  • A young man with brown, slightly curly hair wearing glasses and a light blue collared shirt, smiling softly against a plain light background.

    Jonah Khersonsky

    General Member

  • Julie Paska

    Julie Paska

    General Member

  • Kathryn Jie

    Kathryn Jie

    General Member

  • Larkin Stephanos

    Larkin Stephanos

    General Member

  • Laura Ndjonko

    Laura Ndjonko

    General Member

  • Madeline Espinosa

    Madeline Espinosa

    General Member

  • A young woman with black hair, smiling outdoors with trees and a fence in the background.

    Maya Raman

    General Member

  • Matthew Schaffer

    Matthew Schaffer

    General Member

  • Nathanial Pistorius

    Nathanial Pistorius

    General Member

  • Nikash Khanna

    Nikash Khanna

    General Member

  • Rayan Rahmani

    Rayan Rahmani

    General Member

  • Ruth Jules

    Ruth Jules

    General Member

  • Sebastian Hesser

    Sebastian Hesser

    General Member

  • Sorin Moore

    Sorin Moore

    General Member

  • Shradha Verma

    Shradha Verma

    General Member

  • Taewon Yoo

    Taewon Yoo

    General Member

  • Tobenna Egwuatu

    Tobenna Egwuatu

    General Member

A Fully Digital Resource

A woman sitting on a couch holding a laptop, showing a digital document titled 'The Heart Doctor's Kitchen' featuring images of fresh vegetables.
Smartphone displaying a recipe for spinach mushroom frittata with ingredients and instructions, held in a hand with purple exclamation marks above, indicating excitement or focus.

This cookbook is a fully digital resource. We do not sell or distribute printed copies in order to keep production costs at zero—and to ensure the book remains free for everyone. If you’d like a paper copy of any recipes, you’re welcome to download the book and print pages yourself.

Frequently Asked Questions

Who made this cookbook?

Students at Northwestern University created it under the guidance of a registered dietitian and preventive cardiologists.

Is it available in other languages?

Right now, it is only in English. We're working on releasing a Spanish version soon.

Is it evidence-based?

Yes. All recipes follow DASH diet principles—a heart-healthy eating pattern recommended by the American Heart Association.

Can I share this with others?

Yes! This resource is free to use and share with patients, clinics, community organizations, or anyone else who might benefit.

Who is this cookbook for?

This cookbook was created for anyone looking to eat in a heart-healthy way—especially those managing high cholesterol, high blood pressure, or other cardiovascular risk factors.

What’s the best way to print a recipe?

Scroll down to the Recipe Gallery. Just click on any recipe photo to download a high-quality version that’s easy to print.

A person with pink nail polish and a denim sleeve holds a recipe card for tofu bowl with peanut sauce, featuring an image of the prepared dish against a pink background.

Recipe Gallery and Additional Resources

Click on the photo of the recipe or resource you want to download.

Breakfasts

Berry Toast.
Baked Berry Oatmeal
Blueberry Oat Pancakes
Peanut Butter Banana Oatmeal
Apple and Peanut Butter Toast
Overnight Chia Pudding
Mushroom Spinach Frittata
Yogurt Bowls

Mains

Cabbage Rolls
Healthy Borscht
Tofu Bowl with Peanut Sauce
Lemon Tilapia
Apple Chicken Burger
Chicken Fajita Bowls
Beef Tacos
Vegetable Chicken Soup
Tofu Rancheros
Stuffed Turkey Loaf
Farro, Carrot, and Bean Salad
Quick and Easy Tuna Sandwich
Chicken Salad
Simple Spanish Rice
Cod and Veggies
Mushroom Barley Risotto
Roasted Chicken with Brown Rice and Vegetables
Roasted Turkey with Wild Rice
Apple Pork Chops with Asparagus and Cauliflower Mash
Polish Tomato Rice Soup

Snacks & Sides

Rosemary Olive Oil Popcorn
Fruit Salad
Crispy Edamame
Zucchini Soup
Hummus Crudite
Frozen Banana Bites
Kale Red Pepper Egg Bites
Stuffed Date Snicker Bars

Additional Resources

A brown hen standing on green grass with a green wire fence in the background.
Cartoon chicken standing in a green field, holding a cookbook titled 'Cook Book' and looking happy.

Our Mascot: The hen

We chose the hen as our mascot because she represents the strength of connection. Living in flocks, hens form strong social bonds and rely on one another for cues about safety and food—often moving and responding as a group. This makes the hen a symbol of community, mutual awareness, and interdependence. Just as hens care for one another within their flock, our health is shaped by the care we give and receive within our communities.

Copyright © 2025 Jenny Klein and Rachel Meiselman
All rights reserved. This cookbook is provided free of charge for educational and non-commercial use only. Unauthorized use for profit is strictly prohibited and may result in legal action.

This resource is not a substitute for medical advice. Always consult your healthcare provider before making dietary changes. For the full list of disclaimers, see page 8 of the book.