A seasonal newsletter pointing readers to the Million Hearts Healthy Eating and Lifestyle Resource Center, which offers heart-healthy recipes, grocery shopping tips for parents, a 28-day calorie-controlled meal plan with printable shopping list, and quick weeknight family meals.
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Heart Healthy Recipes
Recipes for heart health.
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Heart Healthy Recipes
Healthy Recipes from AICR: Tilapia Crusted with Almonds and Whole Wheat
A recipe for tilapia baked at 425 degrees under a crust of whole-wheat bread crumbs and almonds, dipped first in egg with lemon juice, olive oil and Italian herbs. Makes 4 servings at 265 calories and 9 g total fat each.
Heart Healthy Recipes
Potatoes: Candied Yams
A candied yam recipe seasoned with brown sugar, cinnamon, nutmeg, orange peel and orange juice, using just a teaspoon of soft tub margarine. It makes six quarter-cup servings at 110 calories each.
Heart Healthy Recipes
Potatoes: New Potato Salad
A recipe for five one-cup servings of new potato salad: boil 16 small potatoes, quarter them, then toss with olive oil, green onions, dried dill and black pepper and chill. Each serving has 187 calories and 12 mg of sodium.
Heart Healthy Recipes
Potatoes: Garlic Mashed Potatoes
A mashed potato recipe with no added fat or salt: boil or microwave the potatoes, simmer chopped garlic in skim milk until soft, then beat the two together with white pepper. Four servings of 3/4 cup, each 141 calories and 70 mg sodium.
Heart Healthy Recipes
Bread: Homestyle Bisuits
A lower-fat buttermilk biscuit recipe using vegetable oil, kneaded lightly and baked at 450 degrees for about 12 minutes. It makes 15 two-inch biscuits at 99 calories, 3 grams of fat and 72 mg of sodium each.
Heart Healthy Recipes
Bread: Good for you cornbread
A cornbread recipe using 1% buttermilk and tub margarine to hold down saturated fat and cholesterol, baked in an 8-by-8 dish and cut into 10 squares at 178 calories and 1 g saturated fat each.
Heart Healthy Recipes
Bread: Apricot orange bread
A low-saturated-fat, low-cholesterol, low-sodium quick bread using one egg and two tablespoons of margarine, with dried apricots, orange peel, nonfat dry milk and pecans. It makes two loaves; a half-inch slice runs 97 calories, 2 g fat and 113 mg sodium.
Heart Healthy Recipes
Heart Healthy Recipes: Vinaigrette Salad Dressing
A garlic vinaigrette from the NHLBI: a whole bulb simmered until tender and mashed through a sieve, then whisked with red wine vinegar, honey, olive oil and pepper. Four servings of 2 tablespoons, 33 calories each and no sodium.
Heart Healthy Recipes
Potatoes: Wonderful Stuffed Potatoes
Baked potatoes are hollowed out, the pulp mashed with 1% cottage cheese, milk, dill, herb seasoning and hot pepper sauce, then spooned back in and browned under parmesan. Eight half-potato servings at 113 calories and 3 g fat each.
Heart Healthy Recipes
Potatoes: Sweet Potato Custard
A six-serving custard bakes mashed sweet potato and banana with evaporated skim milk, brown sugar and egg yolks, topped with raisins, sugar and cinnamon, and adds no fat. Each half-cup serving provides 144 calories and 2 grams of fat.
Heart Healthy Recipes
Breads: Carrot-raising bread
A quick bread of finely shredded carrot, golden raisins and pecans spiced with cinnamon and allspice, using one egg and 2 tablespoons of oil. A half-inch slice provides 99 calories, 3 g fat and 12 mg cholesterol.
Heart Healthy Recipes
Potatoes: Savory Potato Salad
A potato salad recipe combining six potatoes with celery, scallion, red and green peppers, onion and hard-boiled egg in a light mayonnaise, mustard and dill dressing. Ten half-cup servings at 98 calories each.
Heart Healthy Recipes
Bread: BANANA-NUT BREAD
A banana-nut bread that leans on mashed bananas and low-fat buttermilk for moisture to keep the fat down, with brown sugar, margarine and chopped pecans, baked 50 to 55 minutes. A half-inch slice runs 133 calories with 5 grams of fat. From the NHLBI.
Heart Healthy Recipes
Toppings/Sauces: Fresh Salsa
An NHLBI salsa recipe that leans on fresh herbs so you can use less salt: tomatoes, onion, garlic, serrano or jalapeno peppers, cilantro, avocado and lime juice, served right away or within four or five hours. Eight half-cup servings at 42 calories each.
Heart Healthy Recipes
Cakes: Frosted Cake
A special-occasion cake made with skim milk, margarine and orange peel, iced with low-fat cream cheese, cocoa and confectioners sugar to cut saturated fat and calories. Sixteen servings at 241 calories, 5 g total fat and 2 g saturated fat per slice.
Heart Healthy Recipes
Rice: White Rice
An NHLBI rice dish using a single tablespoon of oil with onion, garlic and optional corn, peas, carrots or peppers. Six half-cup servings supply 270 calories, 3 g total fat and 183 mg sodium each.
Heart Healthy Recipes
Potatoes: Garden Potato Salad
A recipe for potato salad dressed with blended low-fat cottage cheese, skim milk, lemon juice and vinegar in place of mayonnaise, making 10 one-cup servings at 151 calories, under 1 g of fat and 118 mg of sodium each.
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