 |
Bet you never thought heart healthy recipes could be so easy... or so good!
Even though your cardiac diet should emphasize fruits and vegetables, and be low in fat and sugars, heart healthy recipes don't have to be short on taste! Feature Heart Healthy RecipeAvocado Blueberry Summer SaladOrganic greens Combine all ingredients in a salad bowl (quantities depend on the number of people you are serving). Toss with home made dressing of olive oil, lemon juice (roughly half oil, half lemon juice), garlic (to taste - we like lots), fresh basil and oregano, a dash of pepper, and worcestershire sauce to taste. Garnish with slices of cooked lean, pasture-fed, organic beef.
Back to top Sunset Fish Dinner Here's an easy and tasty heart healthy recipe for a summer evening. Start with white fish fillets - enough for the number of people you are serving (I used halibut but any white fillets will do). Heat oven or BBQ to 350 degrees. Cut the fish into serving sized pieces and place in a baking dish. Cover with stewed tomatoes. Sprinkle with oregano and basil (fresh if possible) and fresh ground pepper. Surround the fish with sliced red and yellow or orange peppers. Top with garlic and a light covering of grated cheese. Bake until the fish flakes - likely about 20 - 25 minutes depending on the thickness and type of fish. Don't over do it! Serve with rice.
Sandra's notes: Although fish is often accompanied by white wine, due to the tomatoes and oregano, this dish goes very well with red wine. Happy Chili A heart healthy recipe submitted by Geneva Hamilton of Edmonton, Alberta Serves 6 to 8 Combine all ingredients in a slow cooker or pot on the stove and simmer for several hours. Serve with rice and salad. Sandra's notes: We had this at our cabin this weekend and it was great. Thanks, Geneva. Heart Healthy Recipe for Vegetarian Ratatouille Submitted by Jennie Riddick of Ottawa, Ontario Serves 6 Combine all ingredients in slow cooker and simmer on low for six to eight hours. Option: marinate tofu in tamari, white wine, orange juice, ginger, and garlic. Half an hour before serving, coat tofu with flour and salt by shaking in a bag. Heat olive oil in frying pan over med/high heat and brown tofu, stirring frequently. Add marinade to tofu, turn heat to high and stir until absorbed. Add tofu to slow cooker, and serve. Garnish with low fat grated cheese. Serve with rice, pasta or bread. Sandra's notes: Yum!!! Thanks, Jennie. Baked Cod with Rice in Parchment, Florentine-Style from Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook  by Bonnie Sanders Polin and Frances Towner Giedt.Makes 4 servings. Any of your favorite fish fillets, herbs, and vegetables will work just as well in this heart healthy recipe. 10-ounce package frozen spinach 1. Cook the spinach in the microwave following package directions. Allow to cool, drain off all liquid. Place in a bowl. Add the rice, scallions, garlic, and broth. Mix well and set aside. 2. Preheat the oven to 400F 3. Take four 12 x 16-inch sheets of parchment paper (or aluminum foil), lay flat and coat with cooking spray. 4. Place equal portions of the rice-spinach mixture near one side of the paper. Place a cod fillet on top. Top each piece of fish with 1/4 of the tomatoes, mushrooms, chives, lemon zest and juice, pepper, and salt. Fold the opposite side of the paper over the cod and make a series of tight narrow overlapping folds to seal the edges. Transfer the packets to a baking sheet. The packages can be made two hours in advance and refrigerated until you cook them. 5. Bake for 20 minutes. The fish will be opaque and flake easily when done. Cut open the package carefully as the steam will be very hot. Garnish with chives and serve immediately. Sandra's notes: I used 16 ounces fresh spinach instead of frozen, boiled for one minute. I substituted jasmine rice with some wild rice thrown in, and I didn't use any salt. We also added some fresh oregano. The medley of fresh tastes in this dish is amazing. This heart healthy recipe has only 213 calories per serving. Heart Healthy Recipes for Winter TimeCrazy Plates Mulligatawnski Soup by Janet & Greta PodleskiMakes 8 servings 1 tbsp butter or margarine Melt butter in a large soup pot over medium heat. Add celery, onions, carrots, and garlic. Cook and stir for 3 - 4 minutes until vegetables begin to soften. Add chicken. Cook until chicken is no longer pink. Add curry powder, chili powder, cumin , and cloves. Cook ad stir for 2 more minutes. Add broth, tomatoes, rice, salt and pepper. Bring t a boil then reduce heat to medium low. Cover and simmer for 15 minutes. Add apples and parsley. Simmer for 10 more minutes. Remove from heat. Stir in sour cream and lemon juice Serve hot. Sandra's notes: I substituted olive oil for butter or margarine and I didn't add salt. I added more rice than the recipe called for but I should have followed the directions as my soup, although very tasty, was a bit too thick with rice. Nevertheless, it was a great hearty meal! Kim's Oatmeal Porridge... Here's a heart healthy recipe that's perfect on chilly mornings! If you have a negative connotation about porridge left over from your past, do yourself a favor and try this recipe. You might just change your mind... and it's so easy to make! Makes 2 servings. Can be multiplied! Ingredients: Fix-It and Forget It Lightly  - Italian Chicken Stew
(Mary Longnecker, Bethel, PA)Makes 4 servings - ideal for 5 - 6 quart slow cooker. 2 uncooked boneless, skinless, chicken breast halves cut in 1 1/2" pieces 19 oz. can cannellini beans drained and rinsed 15 1/2 oz. can kidney beans, drained and rinsed 14 1/2 oz. can low-sodium diced tomatoes, undrained 1 cup celery chopped 1 cup carrots chopped 2 small garlic cloves, coarsely chopped 1/2 cup dry red wine or low-fat chicken broth 3 tbsp tomato paste 1 tbsp sugar Dried Italian seasonings Combine chicken, cannellini beans, kidney beans, tomatoes, celery, carrots, and garlic in slow cooker. Mix well. In a medium bowl, combine all remaining ingredients. Mix well. Pour over chicken and vegetables. Mix well. Cover and cook on low 5 - 6 hours, or on high for 3 hours. Sandra's notes: I didn't add any sugar, plus I didn't have cannellini beans so I substituted chick peas and it worked out fine. This recipe is very easy to make and is great on a cold night! Fix-It and Forget It Lightly - Hungarian Goulash(Pat Bertsche, Flanagan, IL) Makes 10 servings - ideal for 4 quart slow cooker. 1 lb extra lean ground beef Place meat in slow cooker. Cover with onions. Combine garlic, ketchup, Worcestershire sauce, sugar, salt, paprika, mustard, and 1 cup water. Pour over meat. Cook on low for 5 - 6 hours. Dissolve flour in 1/4 cup water. Stir into meat mixture. Cook on high 10 - 15 minutes or until slightly thickened. Serve over noodles or rice. Sandra's notes: I didn't add any salt and I substituted red wine for the 1 cup water. It was very good! Bonnie Stern's BBQ Spareribs My favorite method of cooking ribs is to bake them first at a low temperature, then apply the sauce and just grill them for the last 10 minutes to brown and heat. This ensures that the ribs are fully cooked and don't burn on the grill. Be sure to remove the membrane on the underneath side of the ribs. Scrape a bit of the membrane away with a knife and then using paper towels to help, hold the ribs in one hand and the membrane in the other (to prevent slipping), rip the membrane off. (It may come off all at once or in a few pieces.) Makes makes 6 to 8 servings Rub: Combine paprika, sugar, salt and pepper. Do you have some favorite heart healthy recipes you'd like to share? We'd love to hear from you. Click here to send us your recipes. We'll pick the best and post them here for everyone to enjoy! We are busy in our kitchen researching and testing heart healthy recipes. We'll keep adding to the list as we find more heart healthy recipes and smart heart treasures! Mmmmm.
|
