Healthy Recipes

Good nutrition is essential for you and your family’s heart health. A heart healthy diet and lifestyle are your best weapons in the fight against heart disease. Consume a diet rich in fruits and vegetables, choose whole-grain, high fiber foods, choose a diet low in fats, prepare foods with little or no salt and minimize your intake of beverages and foods with added sugars. Use our tools including the sample recipes and cookbook to help make smart choices to benefit your heart and your overall health.

Grab-and-Go Snack Mix

Ingredients

  • Cooking spray
  • 1 teaspoon canola or corn oil
  • ¼ cup honey
  • ¼ cup chopped walnuts
  • ¼ cup chopped pecans
  • ¼ cup shelled unsalted pumpkin seeds
  • ¾ to 1 teaspoon pumpkin pie spice or apple pie spice
  • 2 cups multigrain or whole-wheat cereal squares with maple syrup and brown sugar
  • ½ cup sweetened dried cranberries or sweetened dried cherries

Cooking Instructions

Line a baking sheet with aluminum foil and lightly spray with cooking spray.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the honey for 2 minutes, or until it just comes to a boil. Stir in the walnuts, pecans, pumpkin seeds, and pie spice. Cook for 3 minutes, or until the mixture begins to turn golden, stirring constantly. Remove from the heat.

Immediately stir in the cereal and dried fruit until well coated, about 30 seconds. Pour onto the baking sheet, using the back of a spoon to quickly spread in a smooth, thin layer. Sprinkle with the salt. Let cool completely, about 45 minutes. Break into 1-inch pieces. Store in an airtight container at room temperature.

Serves: 10; 1/2 cup per serving

Nutritional Analysis Per serving
Calories Per Serving 138
Total Fat 6.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 32 mg
Carbohydrates 20 g
Fiber 2 g
Sugar 13 g
Protein 2 g

Source: www.heart.org

Whole-Wheat Cranberry Muffins

Ingredients

  • Cooking spray (optional)
  • ¾ cup uncooked quick-cooking oatmeal
  • ½ cup all-purpose flour
  • ½ cup whole-wheat flour
  • ½ cup firmly packed light brown sugar
  • ½ cup sweetened dried cranberries
  • ¼ cup toasted wheat germ
  • 2 teaspoons baking powder
  • ¼ teaspoon baking soda
  • ¾ cup pineapple juice
  • Egg substitute equivalent to 1 egg, or 1 large egg
  • 1 tablespoon canola or corn oil
  • 2 tablespoons unsalted sunflower seeds

Cooking Instructions

Preheat the oven to 400°F. Lightly spray a 12-cup muffin pan with cooking spray or put paper muffin cups in the pan.

In a medium bowl, stir together the oatmeal, flours, brown sugar, cranberries, wheat germ, baking powder, and baking soda. Make a well in the center. Pour the pineapple juice, egg substitute, and oil into the well, stirring until just moistened. Do not overmix; the batter should be slightly lumpy. Spoon the batter evenly into the muffin cups. Sprinkle with the sunflower seeds.

Bake for 11 to 12 minutes, or until a cake tester or wooden toothpick inserted in the center of a muffin comes out clean. These muffins don’t need a cooling time before removing from the pan.

Serves: 12; 1 muffin per serving

Nutritional Analysis Per serving
Calories Per Serving 144
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0 g
Polyunsaturated Fat 1 g
Monounsaturated Fat 1 g
Cholesterol 0 mg
Sodium 107 mg
Carbohydrates 28 g
Fiber 15 g
Sugar 2 g
Protein 3 g

Source: www.goredforwomen.org

Fresh Veggie and Canadian Bacon Pizza with Homemade Crust

Ingredients (Crust)

  • 4 cups all-purpose flour, plus 1/2 cup set aside
  • 1 envelope instant yeast
  • 1 teaspoon sugar
  • ½ teaspoon salt
  • 1 ¼ cups tepid water
  • 1 tablespoon olive oil
  • Cornmeal for dusting the peel

Ingredients (Toppings)

  • 2 cups part-skim mozzarella or other reduced-fat cheese
  • 2 medium tomatoes, sliced
  • 2 ounces Canadian bacon, diced
  • 2 cups sliced or chopped fresh vegetables, such as mushrooms, zucchini, broccoli, asparagus, or onions, or a combination
  • 4 teaspoons thinly sliced or finely chopped fresh herbs, such as basil or oregano, or a combination

Cooking Instructions

If using a standing mixer, in the bowl whisk together the 4 cups of flour, yeast, sugar, and salt. Pour in the water. Attach the dough hook. With the mixer on low, beat until the dough forms a ball, stopping the mixer and pushing down the dough with your hands as needed so it combines well. If the dough is sticky, add some of the remaining 1/2 cup flour, 1 tablespoon at a time, and beat for 2 to 3 minutes, or until the dough pulls away from the side of the bowl.

If mixing by hand, in a large bowl stir together the 4 cups of flour, yeast, sugar and salt using a large wooden spoon. With your hands, blend the dough into a ball. If the dough is sticky, add some of the remaining 1/2 cup flour, 1 tablespoon at a time, working it in for 3 to 4 minutes, or until the dough is smooth and does not stick to the side of the bowl.

For either method, set the dough aside to rest for 15 minutes.

To knead the dough with the mixer, beat on medium-low until smooth and elastic, about 5 minutes. Turn the dough out onto a lightly floured surface. Push the dough away from you with the heels of your hands. Fold the dough back over onto itself. Continue to knead the dough for about 30 seconds, or until the dough is smooth and elastic, then work the dough into a ball.

To knead by hand, turn the dough out as directed above and knead for 8 minutes, or until the dough is smooth and elastic. Work the dough into a ball.

Lightly coat a large, clean bowl with 1 teaspoon of the olive oil. Put the dough in the bowl, cover with a clean kitchen towel, and set aside in a warm place (about 85ºF) until the dough doubles in size, about 1 hour.

Fold down the dough, patting it into a disk, and place it back in the bowl. Cover with plastic wrap and refrigerate overnight. The next day, remove the dough and cut into two equal portions. Shape each into a ball.

If you plan to use the dough that day, leave it on the counter, covered with a clean kitchen towel, for 1 hour to let it relax so shaping is easier. If you plan to use the dough another day, wrap it well in plastic wrap or put in an airtight plastic bag, and refrigerate for up to 1 week. For longer storage, freeze the dough, then when you’re ready to use it, thaw it overnight in the refrigerator.

To prepare the dough, put it on a large, lightly floured surface, such as a counter, and press each piece of the dough into a flat disk. Work one disk in your hands, rotating it around and around while pulling it out gently until it is 12 inches in diameter. Repeat with the second disk.

If available, set 1 or 2 pizza stones on the oven rack in the lower third of the oven. Preheat the oven to 500ºF.

Dust the peel with cornmeal and place the dough on top. Brush each pizza with 1 teaspoon olive oil. Sprinkle with the cheese. Top, in order, with the tomato slices, Canadian bacon, vegetables, and herbs. Slide the pizza off the peel and onto the pizza stone in the oven.

If you do not have a pizza stone, turn 2 sheet pans (at least 12x18 inches) over and sprinkle lightly with cornmeal. Assemble as directed above. (If you have only 1 sheet pan, assemble only 1 pizza at this point.)

Bake the pizzas for 8 minutes, or until the cheese is bubbly and the crusts are golden brown. Let the pizzas rest for 3 minutes before cutting each into 8 slices. Serve 2 slices to each person.

Serves: 8; 2 slices per serving

Nutritional Analysis Per serving
Calories Per Serving 333
Total Fat 7 g
Saturated Fat 3.5 g
Trans Fat 0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 21 mg
Sodium 402 mg
Carbohydrates 51 g
Fiber 2 g
Sugar 2 g
Protein 15 g

Source: www.heart.org

Grilled Chicken with Strawberry and Pineapple Salsa

Ingredients

  • 1 teaspoon canola or corn oil

Ingredients (Salsa)

  • 2 slices fresh pineapple, each ½ inch thick, patted dry
  • 1 cup whole strawberries (about 5 ounces), diced
  • ¼ cup finely chopped red onion
  • 3 to 4 tablespoons chopped fresh mint leaves
  • 1 to 2 teaspoons sugar
  • 1/8 teaspoon crushed red pepper flakes
  • 1 medium lemon

Ingredients (Chicken)

  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 2 teaspoons salt-free steak seasoning blend
  • ¼ teaspoon salt

Cooking Instructions

Preheat the grill on medium high. Brush a grill pan or grill rack with the oil. Heat the grill pan or rack on the grill for about 2 minutes, or until hot. Grill the pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping.

Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.

Sprinkle both sides of the chicken with the seasoning blend and salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.

Serves: 4; 3 ounces chicken and 1/2 cup salsa per serving

Nutritional Analysis Per serving
Calories Per Serving 191
Total Fat 3 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 66 mg
Sodium 223 mg
Carbohydrates 14 g
Fiber 2 g
Sugar 10 g
Protein 27 g

Source: www.heart.org

Devil's Food Cupcakes with Almond-Mocha Topping on Raspberry Sauce

Ingredients

  • Cooking spray

Ingredients (Cupcakes)

  • 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

Ingredients (Sauce)

  • 2 12-ounce packages frozen unsweetened raspberries, thawed
  • ½ cup sugar
  • 1 ½ tablespoons cornstarch
  • 1 teaspoon vanilla extract

Ingredients (Topping)

  • 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

Cooking Instructions

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; 1 cupcake, 1 tablespoon plus 2 teaspoons sauce, and 1 tablespoon plus 2 teaspoons topping per serving

Nutritional Analysis Per serving
Calories Per Serving 173
Total Fat 4 g
Saturated Fat 1 g
Trans Fat 0
Polyunsaturated Fat 1 g
Monounsaturated Fat 2 g
Cholesterol 0 mg
Sodium 198 mg
Carbohydrates 31 g
Fiber 2 g
Sugar 18 g
Protein 2 g

Source: www.heart.org

Treasures for the Heart $10

Treasures for the Heart*

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Our Treasures for the Heart cookbook contains 150 healthier recipes including gluten free, vegetarian, lower calorie, lower sodium, and lower fat choices.

Sample Recipe: Cheese-Stuffed Italian Chicken

  • 4 (4-oz.) boneless, skinless chicken breasts
  • 1/8 tsp. Salt
  • ¾ tsp. Dried basil
  • ¼ c. crushed red pepper
  • ¼ c. minced green bell pepper
  • 4 (3/4 oz.0 pkg. Part-skim mozzarella cheese sticks
  • 2 T. fat free Italian dressing
  • 1/8 tsp. Paprika
  • ¼ c. dry bread crumbs

Pound chicken to 1/4 –inch thickness; sprinkle with salt, basil, and crushed red pepper. Sprinkle each breast with 1 T. minced bell pepper. Place 1 cheese stick lengthwise down the center; roll up jelly roll fashion. Brush rolls evenly with Italian. Combine paprika and bread crumbs; dredge chicken breast rolls in mixture, turn to coat. Place on a baking sheet coated with nonstick cooking spray, seam side down. Lightly coat with nonstick spray; sprinkle with remaining basil. Bake at 400° for 15 minutes or until done. Let stand 5 minutes before serving. Serves 4

Note: Nutrition Facts per Serving: 166 calories, 4 gm fat, 6 gm carb, 410 mg sodium, 0 gm fiber

* Cookbook is available for purchase through a tax-deductible donation to the Iowa Heart Foundation. The Iowa Heart Foundation gratefully appreciates purchases which support our mission to promote cardiovascular health. Cookbook is also available at most Iowa Heart Center office locations.

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