Heart Healthy Recipes

Featured Recipe: Apricot & Chipotle Glazed Salmon

Ingredients:
1-3 chipotle chiles from can in adobo
2 tablespoons of apricot jam
1 ½ teaspoons of red wine vinegar
½ teaspoon of ground cumin
Dash of salt
Dash of pepper
Non-stick vegetable spray
2 salmon filets, 6-7 ounces each
Whole corn off the cob, approximately 1 cup per serving
3 shallots, chopped
I Can’t Believe It’s Not Butter
3 tablespoons of herbs (your choice, such as chives, oregano, parsley, thyme)
1-2 tablespoons of cilantro

Directions:
Preheat oven to 450 degrees. Press the chipotle through a sieve to make about 2-3 teaspoons and then mix together with the jam, vinegar, and cumin. Add a dash of salt. Brush ½ the mixture over the salmon and place on a greased baking sheet. Bake for 10 minutes.

Meanwhile, remove corn from the cob and place in a bowl. Chop the shallots, herbs, and cilantro.

In a large frying pan, sauté the shallots and corn in I Can’t Believe It’s Not Butter with a little salt and pepper. Add the herbs. When the shallots and corn have softened, remove from heat.

Remove salmon from oven and brush the remaining glaze on the filets. Place the corn mixture in the middle of the plate with the salmon on top. Serve immediately.

Low-Fat Cooking Tips:

•  Healthy cooking methods include roasting, broiling, grilling, stir-frying, braising, steaming and stewing (think crock-pot).
•  Lean cuts of meat include the words "round," such as top round or bottom round or "loin," such as sirloin, tenderloin and top loin. Flank steak and bison are also lean. Look for ground meat labeled: 95% lean ground beef, turkey, chicken, etc.
•  Any meat can be made leaner by trimming off visible, solid fat before cooking.
•  Skin can be removed after cooking since the meat doesn’t absorb much of the fat from the skin.
•  Try nonstick pans, spray coating, or a small amount of broth, water or wine to sauté, brown, or "fry" vegetables or meat.
•  Baste meats or roasts with wine, tomato juice, or lemon juice instead of butter or meat drippings.
•  Use more fresh herbs and salt-free spices such as onion, garlic, lemon juice and vinegar. This will help cut down on the sodium.
•  When cooking stews, soups, gravies, or other dishes that contain fat in a liquid base, prepare a day ahead of time and refrigerate. The hardened fat is easily spooned off the top before reheating. This also works for canned soup or broth.
•  Choose low fat dairy: 2% milk cheeses (mozzarella, provolone, goat and/or smaller amounts of high flavor cheeses such as parmesan, blue, feta and extra-sharp cheddar).

For more information and ideas, visit the Academy of Nutrition & Dietetics.

Healthy Cooking Tips & Recipe Substitutions:

•  Eliminate: If the ingredient is not essential, don't use it. For example, most package directions or recipes call for oil and added salt when cooking packaged pasta or rice—they're not essential, so leave them out.
•  Reduce: If less will do, great! Try reducing sugar and fat by 1/3 to 1/2 in your recipe.
•  Substitute: If you can find a healthier ingredient, use it.

Recipes

Apricot and Chipotle Glazed Salmon

Ingredients:
1-3 chipotle chiles from can in adobo
2 tablespoons of apricot jam
1 ½ teaspoons of red wine vinegar
½ teaspoon of ground cumin
Dash of salt
Dash of pepper
Non-stick vegetable spray
2 salmon filets, 6-7 ounces each
Whole corn off the cob, approximately 1 cup per serving
3 shallots, chopped
I Can’t Believe It’s Not Butter
3 tablespoons of herbs (your choice, such as chives, oregano, parsley, thyme)
1-2 tablespoons of cilantro

Directions:
Preheat oven to 450 degrees. Press the chipotle through a sieve to make about 2-3 teaspoons and then mix together with the jam, vinegar, and cumin. Add a dash of salt. Brush ½ the mixture over the salmon and place on a greased baking sheet. Bake for 10 minutes.

Meanwhile, remove corn from the cob and place in a bowl. Chop the shallots, herbs, and cilantro.

In a large frying pan, sauté the shallots and corn in I Can’t Believe It’s Not Butter with a little salt and pepper. Add the herbs. When the shallots and corn have softened, remove from heat.

Remove salmon from oven and brush the remaining glaze on the filets. Place the corn mixture in the middle of the plate with the salmon on top. Serve immediately.

Apple Bran Muffins

Apple Bran MuffinsIngredients:
Cooking spray
1 1/2 cups bran flakes cereal
1 cup fat-free milk
1/2 cup uncooked quick-cooking oatmeal and 2 tablespoons uncooked quickcooking oatmeal, divided use
1/2 cup unsweetened applesauce
1/4 cup egg substitute
1 tablespoon olive oil
1 1/4 cups all-purpose flour
1/3 cup firmly packed light brown sugar
2 teaspoons baking powder
1 teaspoon pumpkin pie spice
1/4 teaspoon baking soda

Directions:
Preheat the oven to 375°F. Lightly spray a 12-cup muffin pan with cooking spray. In a medium bowl, stir together the bran flakes, milk, 1/2 cup oatmeal, applesauce, egg substitute, and oil. Let the mixture stand for 5 minutes, or until the bran flakes and oatmeal are softened.

Meanwhile, in a small bowl, stir together the flour, brown sugar, baking powder, pumpkin pie spice and baking soda. Stir into the bran flakes mixture until just blended (no flour remains visible). Don't overmix; the batter will be slightly lumpy. Spoon into the muffin cups. Sprinkle with the remaining 2 tablespoons oatmeal.

Bake for 18 to 20 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pan to a cooling rack and let the muffins cool in the pan for 5 minutes. Turn the muffins onto the rack and let cool completely, 20 to 30 minutes.

You can store leftover muffins in an airtight container in the refrigerator for up to one week or in the freezer for up to four months.

Black Bean Brownies

Ingredients:
Canola oil spray
1 can (15-oz.) reduced-sodium black beans, rinsed and drained
3 large eggs
3 Tbsp. canola oil
1/4 cup unsweetened cocoa powder
Pinch of salt
1/2 Tbsp. vanilla extract
1/3 cup light brown sugar, packed
3 Tbsp. bittersweet or dark chocolate chips

Directions:
Preheat oven to 350 degrees. Coat 8-inch baking pan with canola oil spray. In food processor, place beans, eggs, canola oil, cocoa powder, salt, vanilla and brown sugar and blend until smooth. Remove blade and carefully stir in chocolate chips. Transfer mixture to prepared pan. Bake for 30-35 minutes or until a clean dry knife inserted in center comes out clean. Cool before cutting into squares and serve same day.

Apricot Bar Cookies

Ingredients:
Canola oil cooking spray
1 cup quick-cooking rolled oats
1 cup whole wheat flour
1 /3 cup packed brown sugar
1/2 tsp. cinnamon
1/4 tsp. salt
1/4 tsp. baking soda
1/3 cup canola oil
5 Tbsp. apple juice, divided
1/2 cup apricot jam, preferably fruit-sweetened
1 package (7 oz.) dried apricots, diced

Directions:
Preheat oven to 350 degrees. Spray 9X9-inch baking pan with cooking spray. In large bowl, mix together oats, flour, sugar, cinnamon, salt and baking soda until well combined. In small bowl, whisk oil and 3 tablespoons juice together and pour over oat mixture, blending well until moist and crumbly. Reserve 3/4 cup for topping. Press the remainder evenly into prepared pan.

In small bowl, blend jam with remaining 2 tablespoons apple juice. Stir in dried apricots. Spread evenly over crust. Sprinkle reserved crumb mixture over apricots, lightly pressing down with fingers. Bake 35 min. or until golden. Cool in pan on wire rack. Cut into bars.

Design-Your-Own Fruit Smoothie

Ingredients
6 ounces (3/4 cup) any plain yogurt or non-dairy yogurt
6 ounces (3/4 cup) any 100% fruit juice
1 cup any frozen or fresh fruit (i.e.1/2 banana and ½ cup blueberries)
1 cup crushed ice
1 tablespoon ground flaxseed, hemp or chia seed or cocoa nibs
*optional: add a sprinkle of cinnamon, dash of vanilla or almond extract

Directions
Add ingredients to blender or food processor and pulse until mixture is blended and smooth. Pour into a glass and enjoy.

Nutritional Information Per Serving (makes one serving)
270 calories
9.5 g protein
50 g carbohydrate
4.5 g fat
0.4 g saturated fat
0.8 g monounsaturated fat
2.9 g polyunsaturated fat
4 mg cholesterol
10.5 g fiber
102 mg sodium
Calories from fat: 15%
Omega-3 fatty acids: 2 grams
Omega-6 fatty acids: 0.8 gram

Modified recipe Katie Mazzia MS, RD, CDE. Credit to original recipe by Elaine Magee MPH, RD.

Quinoa Tabbouleh

Ingredients
1 cup quinoa, rinsed well
1/2 teaspoon kosher salt plus more
2 tablespoons fresh lemon juice
1 garlic clove, minced
1/2 cup extra-virgin olive oil
Freshly ground black pepper
1 large English hothouse cucumber or 2 Persian cucumbers, cut into 1/4-inch pieces
1 pint cherry tomatoes, halved
2/3 cup chopped flat-leaf parsley
1/2 cup chopped fresh mint
2 scallions, thinly sliced

Directions
Bring quinoa, 1/2 tsp. salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.

Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing. Can be made 1 day ahead. Cover remaining dressing and quinoa separately; chill.

Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.

Nutritional Information Per Serving (makes 6 servings)
Calories (kcal) 290
Fat (g) 21
Saturated Fat (g) 3
Cholesterol (mg) 0
Carbohydrates (g) 24
Dietary Fiber (g) 3
Total Sugars (g) 2
Protein (g) 5
Sodium (mg) 170

Recipe care of Bon Appetit.

Whole-wheat Pasta Salad with Walnuts and Feta Cheese

Ingredients
8 ounces whole-wheat fusilli or other spiral shaped pasta
1/2 cup walnut pieces or halves
1/2 cup crumbled feta cheese
1/2 cup diced red onion
1 1/2 cups chopped baby spinach leaves
2 tablespoons walnut oil
2 tablespoons red wine vinegar
1 clove garlic, minced (about 1/2 teaspoon)
1/2 teaspoon Dijon mustard
Salt and pepper

Directions
Cook the pasta according to the directions on the package. Drain the pasta, rinse it under cold water, and put it in the refrigerator to chill.

In a dry saute pan, toast the walnuts over a medium-high flame until they are fragrant, about 2 minutes. Set the walnuts aside to cool then chop them coarsely.

In a large bowl, toss together the chilled pasta, walnuts, feta cheese, onion, and spinach. In a small bowl whisk the oil, vinegar, garlic and mustard. Pour the dressing over the pasta salad and toss to combine. Season with salt and pepper, to taste.

Nutritional Information Per Serving
Calories: 420
Total Fat: 21.5 grams
Saturated Fat: 4.5 grams
Protein: 13.5 grams
Total carbohydrates: 49 grams
Fiber: 9 grams
Cholesterol: 16.5 milligrams
Sodium: 245 milligrams

Recipe care of The Food Network.

Cauliflower Nuggets

Cauliflower RecipeIngredients
Raw cauliflower
Roasting pan
Optional: barbecue sauce

Directions
Cut the cauliflower and spread out on the roasting pan. Turn the oven on to 400 degrees (no need to pre-heat) and stick the pan in for 30-50 minutes. Then set the oven to “high broil” and broil 2-3 more minutes, depending on how crispy you like it.

Serve with your favorite bbq sauce or ranch dressing, for dipping.

Recipe care of Chocolate Covered Katie.

Almond-Honey Power Bar

Ingredients
1 cup old-fashioned rolled oats
1/4 cup slivered almonds
1/4 cup sunflower seeds
1 tablespoon flaxseeds, preferably golden
1 tablespoon sesame seeds
1 cup unsweetened whole-grain puffed cereal (see Note)
1/3 cup currants
1/3 cup chopped dried apricots
1/3 cup chopped golden raisins
1/4 cup creamy almond butter (see Note)
1/4 cup turbinado sugar (see Note)
1/4 cup honey
1/2 teaspoon vanilla extract
1/8 teaspoon salt

Preparation
Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray. Spread oats, almonds, sunflower seeds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, currants, apricots and raisins; toss to combine.

Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes.

Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars.

Tips & Notes
Make Ahead Tip: Store in an airtight container at room temperature or in the refrigerator for up to 1 week or freeze for up to 1 month; thaw at room temperature.

Ingredients: For this recipe, we like unsweetened puffed multi-grain cereal, such as Kashi’s 7 Whole Grain Puffs.

Almond butter can be found at natural-foods stores and large supermarkets, near the peanut butter.

Turbinado sugar is steam-cleaned raw cane sugar. It’s coarse-grained and light brown in color, with a slight molasses flavor. Find it in the natural-foods section of large supermarkets or at natural-foods stores.

Nutritional Information Per Serving (makes 8 bars)
244 calories
10 g fat (1 g sat, 5 g mono )
0 mg cholesterol
38 g carbohydrates
15 g added sugars
5 g protein
3 g fiber
74 mg sodium
313 mg potassium

Magnesium: 19% daily value
Carbohydrate Servings: 2 1/2
Exchanges: 1 starch, 1 1/2 other carbohydrate, 2 fat

Recipe by Eating Well.

Salmon & Bok Choy Salad

Salmon RecipeIngredients
1  teaspoon  olive oil
1 1/4  pounds  skinless salmon fillet, cut into 4 pieces
Kosher salt and black pepper (1/8 teaspoon for the fish, 1/4 teaspoon for the salad)
1/2  head bok choy, thinly sliced (about 6 cups)
1  red apple, cut into bite-size pieces
4  scallions, thinly sliced
1/3  cup  plain low-fat yogurt
2  tablespoons  fresh lemon juice

Directions
Heat the oil in a large nonstick skillet over medium-high heat. Season the salmon with ¼ teaspoon each salt and pepper and cook until opaque throughout, 3 to 4 minutes per side.

Meanwhile, in a medium bowl, toss the bok choy, apple, and scallions with the yogurt, lemon juice, ½ teaspoon salt, and ¼ teaspoon pepper. Serve with the salmon.

Jeanne Stough of VVMC's cardiac rehabilitation program, comments, "The Omega 3 fats in salmon make platelets less sticky, an important clotting factor in the blood. They also appear to lower blood fat levels, thus decreasing the likelihood of atherosclerosis or fatty deposit buildup in the arteries; lower triglycerides; relax blood vessels to help improve blood pressure; and have been thought to decrease risk for sudden death caused by dangerous cardiac arrhythmias."

Katie Mazzia is a clinical dietician at VVMC and advises, "Look for wild-caught salmon or clearly labeled U.S.-farmed freshwater Coho salmon. Bok Choy is a member of the cabbage family, packed full of antioxidants and even calcium. Low fat yogurt is a good replacement for higher fat, traditional creamy dressings like Ranch or Caesar."

Nutritional Information Per Serving
Calories 289
Fat 12g
Sat Fat 2g
Cholesterol 90mg
Sodium 514mg
Protein 35g
Carbohydrate 10g
Sugar 7g
Fiber 2g
Iron 2mg
Calcium 177mg