Heart-Healthy Recipes <Week One>
MONDAY'S RECIPES Yield: 8 servings 1 cup steel-cut oats (preferably organically grown) 1 cup dried cranberries 2 cups water 4 cups light soy milk 1 ripe banana, sliced ½ cup ground flaxseeds Pinch of cinnamon Chopped almonds, optional Brown sugar Fat-free half-and-half, optional Spray inside of crockpot with nonstick cooking spray. Combinie all ingredients in crockpot and stir. Cover and cook on low for 8 to 9 hours. Garnish with chopped almonds, brown sugar, and fat-free half-and-half,, if desired. Nutritional information per serving (1/8 of recipe, 224 grams or approximately 1 cup): Calories: 195, Fat: 5 g, Cholesterol: 0 mg, Sodium: 52 mg, Carbohydrate: 34 g, Dietary Fiber: 5 g, Sugars: 7 g, Protein: 6 g Note: Computerized nutrition analyses were performed using arbitrary recipe serving sizes (portions that I typically eat) and not using standardized "serving sizes," as listed under the new Food Pyramid guidelines. In all of the following recipes, whenever possible. I recommend using organically grown fruits, vegetables, grains, and other products, fish that has been caught in the wild; and free-range poultry that has benn raised without hormones and antibiotics. Rachel's Raspberry Walnut Salad Named after my daughter Rachel, who often makes this delicious and nutritions salad Yield: 1 serving (with dressing left over) Dressing: 1/3 cup fresh raspberries 1 tablespoon balsamic vinegar 2 teaspoons Dijon mustard 1 tablespoon water 1 garlic clove, minced ½ teaspoon honey Salt and freshly ground black pepper to taste 5 tablespoons extra-virgin olive oil 2 tablespoons chopped shallots In a blender or food processor, combine all dressing ingredients except the oil and shallots and process until smooth. Slowly add in the oil and blend until dressing is a thick consistency. Stir in shallots. Chill dressing until serving salad. Salad: 1 teaspoon extra-virgin olive oil 1 teaspoon honey 1 ounce chopped walnuts 2 cups mixed greens (preferably organically grown) 1 teaspoon finely crumbled goat cheese 1 pear, sliced thinly Preheat oven to 350°F. Spray a baking sheet with nonstick cooking spray. In a small bowl, combine oil and honey. Add in walnuts and toss to coat. Spread walnuts on the baking sheet and bake in oven until golden brown (about 10 minutes). Place greens in salad bowl; add cheese, walnuts, and pear slices. Add desired amount of salad dressing and toss. Nutritional information per serving (salad with approximately 1 tablespoon dressing): Calories: 445, Fat: 31 g, Cholesterol: 5 mg, Sodium: 83 mg, Carbohydrate: 41 g, Dietary Fiber: 9 g, Sugars: 23 g, Protein: 8 g Grilled Tuna Steaks Yield: 2 servings 2 tuna steaks (6 ounces each) ½ teaspoon salt ¼ teaspoon freshly ground pepper ¼ cup apricot jam 1 tablespoon Dijon mustard Lemon wedges, for garnish Preheat grill (medium-high heat) or broiler. Season tuna steaks with salt and pepper. Combine jam and mustard in a small bowl. Baste fish with half the jam mixture. Place tuna on grill. Cook for 5 minutess, flip, and spread with remaining jam mixture. Grill on the other side until center is slightly pink, about 5 minutes. Garnish with fresh lemon slices. Nutritional information per serving (1 tuna steak): Calories: 343, Fat: 8 g, Cholesterol: 64 mg, Sodium: 760 mg, Carbohydrate: 26 g, Dietary Fiber: 0 g, Sugars: 25 g, Protein: 40 g Grilled Asparagus Yield: 4 servings 1 pound fresh asparagus 1 tablespoon extra-virgin olive oil 1 teaspoon balsamic vinegar Salt and white pepper to taste, optional Preheat grill (medium-high heat) or broiler. Trim and discard tough ends from the bottom of the asparagus spears. Lightly coat asparagus spears with oil. Grill over high heat for approximately five minutes until done (turn often to prevent charring). Drizzle vinegar over spears and season with salt and pepper to taste. Serve hot. Nutritional information per serving (¼ of recipe, 118 grams or approximately 4 ounces): Calories: 63, Fat: 4 g, Cholesterol: 0 mg, Sodium: 73 mg, Carbohydrate: 5 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g
Black Beans and Rice Easy, fast, and tasty Yield: 4 servings 1 tablespoon extra-virgin olive oil 3 tablespoons chopped red onion 2 garlic cloves, mashed 1 can (15 ounces) black beans, rinsed and drained ½ cup reduced-sodium chicken broth 1 tablespoon balsamic vinegar ¼ teaspoon ground cumin ¼ teaspoon dried oregano Dash fresh lemon juice Dash cayenne pepper 2 cups cooked brown rice In a saucepan, heat olive oil and sauté onion and garlic for 5 minutes, until onion is wilted. Add remaining ingredients except rice and simmer for 15 minutes, stirring occasionally. Serve over ½ cup cooked brown rice. Nutritional information per serving (¼ of recipe or approximately ½ cup beans and ½ cup cooked brown rice): Calories: 210, Fat: 4 g, Cholesterol: 0 mg, Sodium: 294 mg, Carbohydrate: 39 g, Dietary Fiber: 7 g, Sugars: 2 g, Protein: 7 g Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D. |
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