Heart Healthy Recipes
Take-a-Break Snack Mix
- Cooking spray
- 1/4 cup sliced almonds
- 1 tablespoon light brown sugar
- 2 teaspoons water
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 2 cups whole-grain oat cereal with yogurt-flavored coating
- 2 cups whole-grain wheat and bran flakes with raisins
- 1/2 cup dried unsweetened cranberries
- 1/2 cup dried unsweetened blueberries
Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside. In a small nonstick skillet, dry-roast the almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.Stir in the brown sugar, water, cinnamon, and nutmeg. Cook for 1 to 2 minutes, or until the liquid has evaporated and the almonds are coated with the mixture, stirring constantly. Transfer to the foil. Let cool completely, 15 to 20 minutes. Meanwhile, in a medium bowl, stir together the remaining ingredients. Add the cooled almonds to the cereal mixture, stirring to combine. Store in an airtight container for up to 7 days.
Whether your schedule is go-go-go or hurry-up-and-wait, you’ll be glad you packed these tasty tidbits for healthy snacking. For variety, substitute different nutrient-dense dried fruits, such as cherries, apricots, and plums, for the cranberries and blueberries. Cut them into 1/4- to 1/2-inch pieces before adding them to the cereal mixture.
Nutritional analysis per serving: 139 calories, 2.0 g total fat, 0.5 g saturated fat, 0 g trans fat, 5. g polyunsaturated fat, 1 g monounsaturated fat, 0 mg cholesterol, 124 mg sodium, 28 g carbohydrates, 4 g fiber, 15 g sugar, 2 g protein.
Shredded Root Vegetable Pancakes
- 1 large egg, lightly beaten
- 1/4 cup whole-wheat flour
- 3 tablespoons chopped scallions
- 1 tablespoon chopped fresh dill or 1 teaspoon dried
- 1 tablespoon prepared horseradish
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 4 cups assorted root vegetables, peeled (about 1 1/2 pounds; see Cook Tip) and shredded
- 2 slices cooked bacon, crumbled (optional)
- 6 teaspoons canola oil, divided
- Reduced-fat sour cream for garnish
Preheat oven to 400°F. Coat a baking sheet with cooking spray. Whisk egg, flour, scallions, dill, horseradish, salt and pepper in a large bowl. Stir in vegetables and bacon (if using). Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Cook 4 pancakes per batch: place about 1/4 cup vegetable mixture in a little of the oil and press with the back of a spatula to flatten into a 2- to 3-inch pancake. Cook until crispy and golden, 1 1/2 to 3 minutes per side. Transfer the pancakes to the prepared baking sheet. Continue with 2 more batches, using the remaining 4 teaspoons oil and vegetable mixture. Transfer the baking sheet to the oven and bake for 15 minutes. Serve garnished with sour cream, if desired.
Beets, carrots and parsnips are easily peeled with a vegetable peeler, but for tougher-skinned roots like celeriac, rutabaga and turnips, removing the peel with a knife can be easier. Cut off one end of the root to create a flat surface to keep it steady on the cutting board. Follow the contour of the vegetable with your knife. If you use a vegetable peeler on the tougher roots, peel around each vegetable at least three times to ensure all the fibrous skin has been removed. Serves 6.
Serving size: 2 pancakes. Nutritional analysis per serving: 106 calories, 6 g total fat, 1 g saturated fat, 3 g monounsaturated fat, 35 mg cholesterol, 180 mg sodium, 12 g carbohydrates, 3 g fiber, 3 g protein, and 294 mg potassium.
- 1/2 cup nonfat buttermilk (see Cook Tips)
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon hot sauce
- 2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
- 1/2 cup whole-wheat flour
- 2 tablespoons sesame seeds
- 1 1/2 teaspoons paprika
- 1 teaspoon dried thyme
- 1 teaspoon baking powder
- 1/8 teaspoon salt
- Freshly ground pepper to taste
- Olive oil cooking spray
Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours. Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes. Serves 4.
No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk. To make ahead:, marinate the chicken for up to 8 hours.
Nutritional analysis per serving: 224 calories, 7 g total fat, 2 g saturated fat, 2 g monounsaturated fat, 130 mg cholesterol, 237 mg sodium, 5 g carbohydrates, 1 g fiber, 34 g protein, 400 mg potassium.
Garlic-Chile Flank Steak
- 2 cloves garlic, minced
- 1/4 cup white vinegar
- 2 tablespoons canola oil
- 2 teaspoons ground ancho chile pepper (see Cook Tips)
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1/4 teaspoon salt
- 1-1 1/4 pounds flank steak, trimmed of fat
Whisk garlic, vinegar, oil, ground chile, oregano, cumin and salt in a small bowl. Place steak in a shallow baking dish and pour marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight. Preheat grill to high heat. Oil the grill rack (see Cook Tips). Grill the steak until desired doneness, 5 to 6 minutes per side for medium. Transfer to a plate, cover with foil and let rest for 5 minutes. Slice the steak very thinly across the grain. Serve warm or chilled. Serves 8.
To oil a grill: oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill. When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
Serving size: 1.5 ounces. Nutritional analysis per serving: 98 calories, 5 g total fat, 2 g saturated fat, 2 g monounsaturated fat, 23 mg cholesterol, 55 mg sodium, 12 g protein, 146 mg potassium.
Devil's Food Cupcakes with Almond-Mocha Topping on Raspberry Sauce
- Cooking spray
- 1 18.25-ounce box devil’s food cake mix
- 1 2.5-ounce jar baby food pureed prunes
- 1 cup strong coffee, or 1 cup water plus 2 teaspoons instant coffee granules
- 3 large egg whites
- 2 tablespoons canola or corn oil
- 2 12-ounce packages frozen unsweetened raspberries, thawed
- 1/2 cup sugar
- 1 1/2 tablespoons cornstarch
- 1 teaspoon vanilla extract
- 2 teaspoons instant coffee granules
- 2 teaspoons water
- 8 ounces frozen fat-free whipped topping, thawed in refrigerator
- 2/3 cup sliced almonds, dry-roasted
Preheat the oven to 325°F, or as directed on the package. Lightly spray two 12-cup muffin pans with cooking spray. In a large mixing bowl, combine the cupcake ingredients. Follow the package directions for beating the batter and baking and cooling the cupcakes. Meanwhile, in a medium saucepan, stir together the raspberries, sugar, and cornstarch until the cornstarch is dissolved. Bring to a boil over medium-high heat. Boil for 1 to 1 1/2 minutes, or until thickened, stirring frequently. Remove from the heat. Let cool completely, about 20 minutes. Stir in the vanilla. In a medium bowl, stir together the coffee granules and water until the coffee is dissolved. Fold in the whipped topping until well blended. Cover and refrigerate until needed. For each serving, spread 1 tablespoon plus 2 teaspoons raspberry sauce on a dessert plate, top with a cupcake, spoon 1 tablespoon plus 2 teaspoons whipped topping mixture over the cupcake, and sprinkle with about 1 1/2 teaspoons almonds. Serves: 24
When shopping for cake mix, read the Nutrition Facts labels and choose a product with 0 grams of trans fat. You can refrigerate any leftovers from this recipe for up to 48 hours or freeze them for later use. Keep the cupcakes, the sauce, and the whipped topping in separate airtight containers.
Serving size: 1 cupcake. Nutritional analysis per serving: 173 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 1 g polyunsaturated fat, 2 g monounsaturated fat, 0 mg cholesterol, 198 mg sodium, 31 g carbohydrates, 2 g fiber, 18 g sugar, 2 g protein.
Source: American Heart Association