Heart-Healthy Recipes <Week One>
TUESDAY'S RECIPES Yield: 12 servings ¾ cup oat bran 1 cup light soy milk ¼ cup egg substitute (such as Egg Beaters) ¾ cup unsweetened applesauce ¼ cup canola oil ½ cup raisins 1 cup frozen blueberries (unsweetened, slightly thawed) ½ cup sugar ½ cup all-purpose flour ½ cup whole-wheat flour ½ cup ground flaxseeds ½ cup brown sugar, packed 1 teaspoon baking soda ¼ teaspoon cinnamon Margarine with plant sterols, optional Preheat oven to 425°F. Spray a 12-cup muffin tin with nonstick cooking spray. Combine first six ingredients in a large mixing bowl. Fold in blueberries, gently stirring until coated. In a separate bowl, mix remaining ingredients. Combine both mixtures and stir until just blended. Fill muffin cups two-thirds full with batter and bake for 20 minutes or until golden brown. Serve with margarine, if desired. Nutritional information per serving (1 muffin): Calories: 232, Fat: 7 g, Cholesterol: 0 mg, Sodium: 130 mg, Carbohydrate: 41 g, Dietary Fiber: 4 g, Sugars: 25 g, Protein: 5 g Minestrone Soup Yield: 12 servings 1 tablespoon extra-virgin olive oil 2 medium zucchini, cut into small pieces 3 carrots, cut into small pieces 1 medium onion, chopped 2 garlic cloves, sliced 2 cups kale, chopped, stems removed 1 can (28 ounces) diced tomatoes flavored with basil, garlic, and oregano 2 cups water 1 quart vegetable broth 1 can (15 ounces) cannellini beans, rinsed and drained ½ cup uncooked orzo ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 1 package (9 ounces) Veggie Patch meatless meatballs (found in the organic produce section of some supermarkets) Asiago cheese, grated, optional Heat oil in a large pot. Add zucchini, carrots, onion, and garlic; sauté over high heat until onion is transparent. Add kale and sauté until wilted. Reduce heat to medium. Add tomatoes, water, broth, and beans. Simmer until carrots are cooked, about 20 minutes. Meanwhile, cook orzo in a separate pot. After 20 minutes, add cooked orzo to soup. Add salt, pepper, and meatballs and simmer a few more minutes until meatballs are hot. Pour into bowls and sprinkle with cheese. Nutritional information per serving (1/12 of recipe, 323 grams or approximately 1½ cups ): Calories: 221, Fat: 5 g, Cholesterol: 0 mg, Sodium: 1,005 mg, Carbohydrate: 25 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 17 g Roasted Garlic Spread Yield: 2 servings 1 large head of fresh garlic 1 tablespoon extra-virgin olive oil ½ teaspoon kosher salt Preheat oven to 325°F. Cut off the top third off the garlic head and discard. Sprinkle garlic with olive oil and kosher salt. Wrap tightly in aluminum foil and bake for 1½ to 2 hours. Spread warm garlic or bread just like butter. Nutritional information per serving (½ head garlic): Calories: 85, Fat: 7 g, Cholesterol: 0 mg, Sodium: 584 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 1 g Whole-Wheat Pita Crisps Yield: 1 servings 1 large head of fresh garlic 1 tablespoon extra-virgin olive oil ½ teaspoon kosher salt Preheat oven to 325°F. Cut off the top third off the garlic head and discard. Sprinkle garlic with olive oil and kosher salt. Wrap tightly in aluminum foil and bake for 1½ to 2 hours. Spread warm garlic on bread just like butter. Nutritional information per serving (½ head garlic): Calories: 85, Fat: 7 g, Cholesterol: 0 mg, Sodium: 584 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 1 g Debbie's Pasta with Mushroom Marinara This pasta dish is named after my dear friend Debbie, who shared this delicious recipe with me. Yield: 6 servings 1 package (16 ounces) 100% whole wheat pasta (I use Gia Russa brand, imported from Italy) 3 tablespoons extra-virgin olive oil 2 medium onions, diced 1 teaspoon salt ½ teaspoon freshly ground pepper 3 garlic cloves, minced 8 ounces button mushrooms, sliced 1/3 cup dry red wine ¾ cup fresh parsley, chopped 128-ounce can crushed tomatoes 1 tablespoon sugar Fresh basil leaves, thinly sliced, optional Freshly grated Parmesan cheese, optional Cook pasta according to package directions; drain and set aside. In a large saucepan, heat olive oil over medium heat. Add onions, ½ teaspoon salt, and ¼ teaspoon pepper and cook, covered, for approximately 8 minutes, stirring occasionally. Add the garlic and mushrooms and cook covered for an additional 8 minutes, stirring occasionally. Add the wine, stir, and cook uncovered for 3 more minutes. Add the parsley, the oregano, and the remaining salt and pepper, stir, and cook uncovered an additional 4 minutes. Add the tomatoes and sugar and cook for 5 more minutes, stirring often. Transfer pasta to plates, spoon the sauce over the top, and garnish with basil and cheese if desired. Serve immediately. Nutritional information per serving (approximately 1 cup sauce over 1½ cups cooked pasta): Calories: 338, Fat: 8 g, Cholesterol: 0 mg, Sodium: 679 mg, Carbohydrate: 61 g, Dietary Fiber: 10 g, Sugars: 11 g, Protein: 11 g
Sautéed Spinach with Garlic Yield: 4 servings 2 tablespoons extra-virgin olive oil 4 garlic cloves, minced 2 bags (10 ounces each) washed spinach (preferably organic) ½ cup reduced-sodium chicken broth Salt and freshly ground black pepper to taste, optional In a wok or large skillet, heat olive oil over medium heat. Add garlic and sauté until garlic is golden brown. Add spinach and broth, cover, and steam for 3 to 4 minutes until spinach is just wilted. Season to taste with salt and pepper and serve hot. Nutritional information per serving (¼ of recipe, 182 grams or approximately ¾ cup cooked spinach): Calories: 102, Fat: 8 g, Cholesterol: 0 mg, Sodium: 327 mg, Carbohydrate: 6 g, Dietary Fiber: 3 g, Sugars: 0 g, Protein: 5 g Baked Stuffed Apples Yield: 6 servings 6 medium red apples (I use McIntosh) 2 cups water Juice of ½ lemon (approximately 2 tablespoons) ½ cup pure maple syrup (preferably dark amber grade A) ½ cup raisins ½ cup chopped walnuts 1 teaspoon cinnamon Preheat oven to 350°F. Core apples and place in water mixed with lemon juice while you prepare the additional ingredients. Mix syrup with raisins, walnuts, and cinnamon. Remove apples from water and fill apples with raisin mixture and place in a baking dish. Pour 1 cup of lemon water in the bottom of the dish. Bake uncovered for 60 minutes, until tender. Drizzle juice from bottom of dish over apples and serve hot. Nutritional information per serving (1 apple): Calories: 251, Fat: 7 g, Cholesterol: 0 mg, Sodium: 7 mg, Carbohydrate: 50 g, Dietary Fiber: 5 g, Sugars: 40 g, Protein: 2 g Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D. |
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