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Heart Healthy Recipes

Grilled Tuna with Chickpea and Spinach Salad

Ingredients

1 Tbsp olive or canola oil

1 Tbsp garlic, minced (about 2–3 cloves)

2 Tbsp lemon juice

1 Tbsp oregano, minced (or 1 tsp dried)

12 oz tuna steak, cut into 4 portions (3 oz each)

For salad:
½ can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
½ bag (10 oz) leaf spinach, rinsed and dried
1 Tbsp lemon juice
1 medium tomato, rinsed and cut into wedges
⅛ tsp salt
⅛ tsp ground black pepper

Directions

1-    Preheat grill pain or over broiler (with the rack 3 inches from heat source) on high temperature.

2-    Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5-10 minutes.

3-    Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)

4-    Grill or broil tuna on high heat for 3-4 minutes on each side until the flesh is opaque (not shiny/transparent) and                      separates easily with a fork (to a minimum internal temperature of  145°F).

5-    Serve one tuna steak over 1 cup of mixed salad.

Prep time
Cook time
Yields
Serving Size

25 minutes
20 minutes
4 servings
1 tuna steak, 1 C salad

calories
282

Total fat
10 g

Saturated fat
2 g

Cholesterol
42 mg

Sodium
418 mg

Total fiber
5 g

Protein
31 g

Carbohydrates
15 g

Potassium
874 mg

  • Sub Butter
    Permalink Gallery

    Did you know you can substitute Butter for unsweetened Applesauce in recipes to promote heart health?

Did you know you can substitute Butter for unsweetened Applesauce in recipes to promote heart health?

9 Healthy Substitutions for Everyday Foods
When it comes to cooking and baking there are easy (and tasty) heart-healthy substitutions you can incorporate in your daily meal preparation.
Substituting new foods for your tried and true staples might feel foreign at first. (I’ve been there.) But if you stick with it you will start to notice positive reactions from your body and even learn to love the taste.
Here are nine heart-healthy substitutions to try.
1. Whole-wheat flour
Instead of white, processed flour try to incorporate whole-wheat flour into your baking. Because whole grains, like whole-wheat products, contain the entire grain, they are more fibrous than their white counterparts—and more likely to keep you full throughout the day. But before you swap, be sure to check the recipe, as the ratio may need to be adjusted.
This substitution applies to bread and pastas as well. Whole-wheat options at the grocery store have become more readily available, so next time you’re shopping be sure to explore your market’s selection. Not sure your family will embrace whole-wheat pasta or flour? Mix it in with white to get them acclimated, suggests Dr. Janet Brill, nutrition expert and author of Cholesterol Down and Prevent a Second Heart Attack. Your family won’t even notice.
2. Unsweetened applesauce
In many baking recipes, you can reduce the amount of saturated fat by substituting butter for fiber-filled, unsweetened applesauce—or any fruit puree—and canola oil, Brill said. (Butter can be replaced with half canola oil and half puree.) Still looking to cut back? Brill suggests trying ground flax seeds in place of oil.
3. Greek yogurt
Delicious on its own, Greek yogurt can wear many hats. An easy, heart-healthy swap? Serve this naturally sour yogurt instead sour cream. You’ll need one small container […]

  • meet the fats
    Permalink Gallery

    Are you tired of getting your heart broken by FAT brothers? Why are you not attracted to FAT sisters, they actually look out for you?

Are you tired of getting your heart broken by FAT brothers? Why are you not attracted to FAT sisters, they actually look out for you?

Meet the Fats, some are bad, some are better.
Sure, you’ve heard of them. You’ve probably spotted them on nutrition labels. You may have even read up on them. But how well do you really know the fats? Here’s your chance to get better acquainted with the Fats family: the Bad Fats Brothers and the Better Fats Sisters.
Like any family, the Fats share some common traits. For example, they all give your body energy and they all have 9 calories per gram. But some fats are better than others. Continue to read to meet the Bad Fats Brothers, Sat and Trans, and the Better Fats Sisters, Mon and Poly. Find out what they’re like and where they hang out to help you decide how much you want them as your friends.
The Bad Fats Brothers

They’re a charming pair, Sat and Trans.  But that doesn’t mean they make good friends because they clog arteries and break hearts. Learn how to limit your time with them by avoiding the foods they’re in. Read each profile to know the when and how to stay away from Sat and Trans.
 

 

 

Sat’s my name.  And food loaded with saturated fat is my game.  I’ve been around a long time – even if you don’t recognize me, I’m sure we’ve met before.  After all, I’m in many of the foods you love.
Eating is my greatest passion.  I’m talking big, thick steaks, loaded potatoes and anything with butter in it.  Or on it, or over it…Yum!  The way I see it, food is one of life’s biggest pleasures.  So, how about a bacon cheeseburger?  And you’re gonna have dessert, right?  Let’s have a big piece of cheesecake. C’mon, don’t be shy.  There’s plenty to go around.
You […]

Heart Healthy BBQ Tips

Summertime means grilling time – time with family and friends and time to enjoy delicious foods.  There are all kinds of tasty foods to grill up, plus those sides, desserts and drinks that round out the meal.  The American Heart Association wants you to keep these important tips in mind to help you grill “fat-sensibly” through the summer season.
Meat, Poultry, and Fish

Go for grilled fish more often.  The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids.

Buy chicken breasts – and remember to remove the skin before eating – instead of the fattier dark meat (legs and thighs).  Or try grilling up chicken or turkey burgers using breast meat, and add diced onions for another layer of flavor.

What cut of meat to buy?  Choose “loin” and “round” cuts of red meat and pork.  And buy “choice” or “select” grades of beef instead of “prime.”  While these have the least amount of fat, don’t forget to trim the fat when you get home.

Use a rack so the fat drips away from the food.

Side Dishes, Drinks, and Desserts

Go green… and red, orange, yellow, purple and more.  Serve green leafy salads or fruit salads (or a combination of both, like baby spinach with strawberries or mixed greens with orange slices) instead of mayonnaise-based salads.  Add some crunch – and healthier fats – with some toasted walnuts or almonds instead of croutons.

Instead of potato chips, which can be high in saturated and trans fats, serve raw veggies like cucumber, carrot and celery sticks, cherry tomatoes and broccoli and cauliflower florets with a low-fat dip.

Drink water or diet soda.  Regular sodas are loaded with sugars and calories.

Cut back on commercially baked foods, like cookies, pies […]

Chocolate Raspberry Shortcake

No one will know this decadent dessert recipe-rich chocolate shortcake filled with a fresh raspberry sauce-has less than 150 calories per serving. It’s romantic, delicious and low calorie.

Ingredients

2 Tbsp unsweetened cocoa powder

1/4 cup all-purpose flour

1/4 cup whole wheat flour

2 Tbsp granulated sugar

3/4 tsp baking powder

1/4 tsp baking soda

1/8 tsp salt

2 Tbsp cold reduced-calorie, trans fat free margarine, cut into bits

1/4 cup skim evaporated milk

1 1/2 cups raspberries

1 tsp granulated sugar

3 Tbsp low-fat vanilla yogurt

1/4 tsp confectioners sugar

Mint sprigs, for garnish

Directions

Preheat oven to 425°. Lightly coat a baking sheet with nonstick cooking spray.

Into a bowl, sift together cocoa powder, flours, sugar, baking powder, baking soda and salt. Add margarine, and blend the mixture until it resembles coarse meal.

Add evaporated milk and stir mixture with a fork until it forms a dough.

Divide the dough in half, arrange each half in a mound on baking sheet, and bake for 10 minutes, or until a tester inserted in the centers comes out with crumbs clinging to it.

Transfer the shortcakes to a rack and let them cool.

In a bowl, mash 3/4 cup of the raspberries with a fork. Add sugar and stir until sugar is dissolved.

Stir in the remaining 3/4 cup raspberries. Cut the shortcakes in half horizontally. Top each bottom half with half the raspberry mixture and 1 1/2 tablespoons yogurt.

Top with the top half of a shortcake. Sprinkle shortcakes with confectioners sugar and garnish with mint sprigs, if desired.

Nutrition Facts

Calories 149

Total Fat 7g

Saturated Fat 2g

Cholesterol 1mg

Sodium 562 mg

Total Carbohydrate 54g

Dietary Fiber 10g

Sugars

Protein 7g

Recipe from Scripps Health

Healthy Substitute Food Choices

You can make many of your favorite recipes healthier by using lower-fat or no-fat ingredients.  These healthy substitutions can help you cut down on saturated fats, trans fats and cholesterol, while noticing little, if any, difference in taste.

 Smart Substitutions for Recipes

When recipe calls for  . . .

Use this instead  …

Whole milk (1 cup)

1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil

Heavy cream (1 cup)

1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat unsalted cottage cheese

Sour cream

Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fat-free sour cream

Cream cheese

4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed

Butter (1 tablespoon)

1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil

Egg (1)

2 egg whites; or choose a commercially made, cholesterol-free egg substitute (1/4 cup)

Unsweetened baking chocolate (1 ounce)

3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe by 25%

Smart Substitutions for Snacks

You can snack healthier by substituting snacks that are high in
saturated fats and/or trans fats with these sensible snacks:

Instead of  . . .

Enjoy …

Fried tortilla chips

Baked tortilla chips (reduced sodium version)

Regular potato or corn chips

Pretzels or low-fat potato chips (reduced sodium version)

High-fat cookies and crackers

Fat-free or low-fat cookies, crackers (such as graham crackers, rice cakes, fig and other fruit bars, ginger snaps and molasses cookies)

Regular baked goods

Baked goods, such as cookies, cakes and pies, and pie crusts made with unsaturated oil or soft margarines, egg whites […]

Healthy Heart Diet Plan

Healthy Heart Diet Plan
Following a healthy diet plan is essential for enabling the heart to perform at optimal levels. Just like an automobile, the body runs on the fuel we eat and drink. That’s why it’s critical that heart-healthy foods become a constant dietary fixture. If you consume food that’s detrimental to your heart’s ability to function, high-blood pressure, high-cholesterol levels, susceptibility to heart attacks, and other heart-related ailments are more likely to occur.
While it’s always a smart choice to consult a doctor regarding an eating plan that best fits individual needs, following this heart-healthy diet plan will increase your chances of avoiding chronic diseases that affect millions of Americans each year.
Heart-Healthy Foods
When it comes to a heart-healthy diet, the general rule of thumb is to stay away from processed foods as much as possible and to consume natural substances that come directly from the earth. Make the following foods the staples in your diet to keep your heart healthy, strong, and free of disease.
Fruits and Vegetables. Loaded with fiber and healthy nutrients, fruits and vegetables should be a central part of your diet. Local farmer’s markets typically sell the freshest organic produce, although purchasing the frozen variety from grocery stores is a good alternative. When buying canned vegetables, look for “low sodium” on the labels. Heart-healthy vegetables include:

spinach

carrots

broccoli

cantaloupe

apples

Proteins. Heart-healthy proteins can be found in lean meats and poultry. Fish, such as mackerel, tuna, and salmon are rich in omega-3 fatty acids that have been shown to reduce the risks of chronic heart disease. Additional protein-packed foods include:

egg whites

skim milk

legumes, such as lentils and beans

soy burgers or patties—a healthy alternative to red meats

Grains. Whole grains are rich in fiber and nutrients that are helpful for lowering blood pressure. Flaxseeds, which also […]

Fish Tacos with Chipotle Cream

Ingredients
Fish:

2 tablespoons olive oil

2 tablespoons freshly squeezed lime juice

1/4 teaspoon salt

Freshly ground black pepper

1 pound white flaky fish fillet, like tilapia or halibut

Chipotle cream:

1/2 cup plain nonfat yogurt

2 tablespoons mayonnaise

2 teaspoons chipotle pepper, in adobo sauce

8 (6-inch) corn tortillas

1 1/2 cups shredded green cabbage or lettuce

1/2 cup corn kernels (thawed if frozen)

1/4 cup fresh cilantro leaves

Lime wedges

In a small bowl, whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes. Put the yogurt into a strainer lined with apaper towel and place over a bowl to drain and thicken for 20 minutes.
Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked thorough, about 3 minutes per side. Set the fish aside on a plate for 5 minutes.
In a small bowl combine the thickened yogurt, mayonnaise, and chipotle pepper.
Heat the tortillas on the grill or grill pan for 30 seconds on each side.
Flake the fish with a fork. Top each tortilla with 1 tablespoon of the chipotle cream. Top with fish, cabbage, corn and cilantro and serve with lime wedges.
Healthy Appetite with Ellie Krieger

Hurricane Punch

By Mayo Clinic staff
Serves 6
Ingredients

1 1/2 cups pineapple, chopped

2 cups citrus fruit, peeled

Juice of 1 lemon

8 ounces cranberry juice

1 cup ice and extra for serving

Directions
Place all ingredients except ice in a blender and puree until very smooth. Add ice and puree until smooth. Serve.

Nutritional analysis per serving

Serving size: About 3/4 cup

Calories

76

Sodium

2 mg

Total fat

trace

Total carbohydrate

18 g

Saturated fat

0 g

Dietary fiber

2 g

Trans fat

0 g

Sugars

0 g

Monounsaturated fat

0 g

Protein

1 g

Cholesterol

0 mg

Apple Pie with a Lighter Crust

Courtesy of Smart Balance
Filling:
Smart Balance® Cooking Spray
4 cups thinly sliced tart apples, such as Granny Smith (about 3 apples total)
4 cups thinly sliced red apples, such as Gala (about 3 apples total)
2 teaspoons vanilla
1/2 cup sugar
3 tablespoons all purpose flour
1 1/2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg

Crust:
1 1/4 cups all purpose flour
2 tablespoons sugar
1/3 cup chilled Smart Balance® Omega-3 Butter Blend Stick Stick, diced
2-3 tablespoons cold water
1 large egg, white only, beaten
1 tablespoon sugar

Recipe Steps

Preheat oven to 375 degrees F.

Combine the apples and vanilla in a large bowl. Sprinkle the remaining filling ingredients, except the cooking spray, evenly over the apples and toss gently to blend.
Coat a 9-inch deep dish glass pie pan with Smart Balance® Cooking Spray. Place the apple mixture in the pan and set aside.
Combine the remaining 1 1/4 cups flour and 2 tablespoons of the sugar in the large bowl (the same bowl the apples were in). Using a pastry blender or two knives, cut the Smart Balance® Omega-3 Butter Blend Stick into flour mixture until it resembles coarse meal.
Sprinkle with the water, 1 tablespoon at a time, tossing with a fork until dough is moist, but slightly crumbly.
Gently press dough into a 4-inch circle on a sheet of plastic wrap, cover with another sheet of plastic wrap.
Roll the dough, still covered, into an 11-inch circle.
Remove top sheet of plastic wrap from dough circle; place, plastic wrap side up, overfilling. Remove remaining plastic wrap.
Press edges of dough together. Fold edges under, and flute.
Cut 4 (1-inch) slits into top of pastry using a sharp knife.
Brush top and edges of pie with egg white; sprinkle with 1 tablespoon sugar.
Place strips of foil around outer edges of the pie to prevent the edges […]