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2018 Jul

Cooking Up Heart Health

These heart healthy dishes will even tempt children!

 

Cooking up heart health requires no secret ingredients. It simply means making dishes that are lower in saturated fat, cholesterol, and total fat, and reduced in sodium. As an extra plus, heart-healthy dishes have fewer calories than those higher in fat. These dishes will even tempt children. That’s important because good eating habits need to start early. So cook up these heart-healthy recipes and teach your kids how good good health can taste. Chances are, they’ll want another lesson.

Gazpacho
This chilled tomato soup is full of healthy garden-fresh vegetables.

Yield: 4 servings
Serving size: 11/4 cups
Calories per serving: 52

3 medium tomatoes, peeled, chopped
1/2 c. cucumber, seeded, chopped
1/2 c. green pepper, chopped
2 green onions, sliced
2 c. low-sodium vegetable juice cocktail lemon juice
1 T. basil, dried
1/4 t. hot pepper sauce
1 clove garlic, minced

• In blender or food processer, combine all ingredients.
• Cover and chill in the refrigerator for several hours.

Chicken Ratatouille
It may be hard to say ratatouille, but this one-dish recipe will show you that it’s very easy to eat.

Yield: 4 servings
Serving size: 11/2 cups
Calories: 266 per serving.

1 T. vegetable oil
4 medium chicken breast halves, skinned, fat removed, boned, and cut into 1-inch pieces
2 zucchini, about 7 inches long, unpeeled, thinly sliced
1 small eggplant, peeled, cut into 1-inch cubes
1 medium onion, thinly sliced
1 medium green pepper, cut into 1-inch pieces
1/2 lb. fresh mushrooms, sliced
I can (16 oz) whole tomatoes, cut up
1 clove garlic, minced
1 1/2 t. dried basil, crushed
1 T. fresh parsley, minced
black pepper to taste

• Heat oil in large nonstick skillet. Add chicken and sauté for about 3 minutes or until lightly browned.
• Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook for about 15 minutes, stirring occasionally.
• Add tomatoes, garlic, basil, parsley, and pepper. Stir and continue to cook for about 5 minutes or until chicken is tender.

Delicious Oven French Fries
Find french fries hard to resist? Here’s a version to give in to.

Yield: 5 servings
Serving size: 1 cup
Calories: 238 per serving

4 (2 lb) large potatoes
8 c. ice water
1 t. garlic powder
1 t. onion powder
1/4 t. salt
1 t. white pepper
1/4 t. allspice
1 t. hot pepper flakes
1 T. vegetable oil

• Scrub potatoes and cut into 1/2-inch strips. Place potato strips into ice water, cover, and chill for 1 hour or longer. Remove potatoes and dry strips thoroughly.
• Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in plastic bag.
• Toss potatoes in spice mixture in bag.
• Place potatoes in nonstick shallow baking pan. Brush with oil.
• Cover with aluminum foil and place in 475 °F oven for 15 minutes.
• Remove foil and continue baking uncovered for additional 15–20 minutes or until golden brown. Turn fries occasionally to brown on all sides.

Summer Breezes Smoothie
Here’s a perfect low-fat thirst quencher your kids will love.

Yield: 3 servings
Serving size: 1 cup
Calories: 121 per serving

1 c. fat free, plain yogurt
6 medium strawberries
1 c. pineapple, crushed, canned in juice
1 medium banana
1 t. vanilla extract
4 ice cubes                              

• Place all ingredients in blender and puree until smooth.
• Serve in frosted glass.

Apple Coffee Cake
Apples and raisins keep this cake moist— which means less oil and more health.

Yield: 20 servings
Serving size: 3 1/2-inch by 2 1/2-inch piece
Calories per serving: 196

5 c. tart apples, cored, peeled, chopped
1 c. sugar
1 c. dark raisins
1/2 c. pecans, chopped
1/4 c. vegetable oil
2 t. vanilla
1 egg, beaten
2 c. all-purpose flour, sifted
1 t. baking soda
2 t. ground cinnamon

• Preheat oven to 350 °F. Lightly oil 13- by 9- by 2-inch pan.
• In large mixing bowl, combine apples with sugar, raisins, and pecans. Mix well and let stand for 30 minutes.
• Stir in oil, vanilla, and egg. Sift together flour, baking soda, and cinnamon, and stir into apple mixture about a third at a time—just enough to moisten dry ingredients.
• Turn batter into pan. Bake for 35–40 minutes. Cool cake slightly before serving.

The recipe collection was developed by the National Heart, Lung, and Blood Institute (NHLBI) to help Americans keep their heartbeat strong. 

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