Heart Healthy Recipes
Very Rich Chocolate Mousse
1 box (12.3) ounces silken soft tofu
2 tsp. pure vanilla extract
2 cups good-quality semisweet
1/2 cup maple syrup
1 tsp. grated orange zest (optional)
1/2 cup of seasonal berries
In a small food processor, blend together tofu and vanilla until smooth. In the top of a double boiler or in a metal bowl set over a saucepan of simmering water, melt together chocolate and maple syrup, stirring occasionally. Let cool slightly. Then add chocolate mixture and optional orange zest to tofu in the processor. Blend until smooth. Transfer to a bowl & refrigerate until thoroughly chilled, about 2 hours. Mousse can be refrigerated for up to 3 days. Top with you favorite berries.
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.
Black Bean Brownies
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
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.
1 head cauliflower
1 white onion
1 tbs extra virgin olive oil
Dice 1/2 onion into medium pieces. Remove cauliflower stem. Chop cauliflower into manageable pieces. Sweat onions in olive oil on low heat. Once translucent add cauliflower and turn heat to medium. Cover and stir occasionally making sure to brown all sides of the cauliflower. When soft mash with wooden spoon or hand masher until desired consistency. Season to taste.
Apricot Bar Cookies
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
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.
Apricot and Chipotle Glazed Salmon
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
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.
Salmon & Bok Choy Salad
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
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
Sat Fat 2g
Design-Your-Own Fruit Smoothie
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
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)
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.
Sauteed Maple Kale
1.5 lbs kale
1-2 Tbsp Dark Amber Maple Syrup
1/2 Cup of water
2 Tbsp Olive oil
*Makes four servings
Heat olive oil in a skillet with a cover over mecum-high heat. Roughly chop kale and stems. Add kale THEN add water and cover. Cook for 5 minutes and then remove the lid. Allow to cook for additional 2-3 minutes or until most of the water has evaporated. Drizzle maple syrup over kale and toss. Remove kale from heat and serve.
Kale-Carrot Apple Salad
2 bunches of fresh kale
4-5 peeled carrots
Juice of 1 lemon
2-4 TB olive oil
1/2 tsp. salt
2-3 TB fresh ground coriander seeds
Wash the kale then remove the leaves from the tough stems. Place in a processor to chop and add a bit of the lemon juice and olive oil, continue until all the kale is processed. Use processor to chop or shred the carrots and add to kale. Add chopped apples and ground coriander seeds, stir and add salt to taste. Refrigerate and cover until ready to serve.
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
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.