Today Stephanie Alsbrook, a Dietician with Baptist Health, joined us to share more about the heart healthy eating.
Below are 3 heart healthy recipes from heart.org.
Cool Cucumber Dip
1/4 cup plus 1 tablespoon sliced almonds
3/4 cup fat-free sour cream
1/4 medium cucumber, peeled, seeded, and coarsely chopped (about 1/2 cup)
2 medium green onions, cut into 1/2-inch pieces
2 teaspoons red wine vinegar
1 teaspoon salt-free extra-spicy seasoning blend
In a medium skillet, dry-roast the almonds over
medium-heat for 3 to 4 minutes, or until golden brown, stirring
occasionally. Put 1 tablespoon almonds in a small bowl. Set aside to use
as a garnish.
In a food processor or blender, process the
remaining almonds for 3 to 5 seconds, or until coarsely crushed
(1/4-inch irregular pieces). Transfer to a medium serving bowl.
Process
the remaining ingredients until the desired consistency, 5 to 10
seconds if you prefer a chunky texture, 15 to 20 seconds for smooth.
Stir into the crushed almonds.
To serve, sprinkle with the reserved almonds.
Cook's Tip
Crushed toasted almonds provide crunch, and the
just-right seasoning blend adds zing to this unusual dip. It’s
convenient and stress-free for parties--you can make it up to four days
in advance and serve it with colorful precut vegetables.
For a
decorative presentation, peel a medium cucumber in lengthwise strips
about 1/2 inch wide and 1/2 inch apart, leaving 1/2-inch strips of peel
intact. Cut the cucumber crosswise into 3/4-inch slices. Using a melon
baller or the tip of a small spoon, partially hollow out the slices,
making little cups with enough of one end intact to hold the filling in
place. Spoon the filling into the cups.
For a complete list of the dietary information visit: www.heart.org
Modern Tuna-Pasta Casserole
4 ounces dried whole-wheat rotini (about 1 1/2 cups)
Cooking spray
1 16-ounce bag frozen mixed vegetables, such as a carrot, broccoli, and cauliflower blend, thawed
2 5.5-ounce cans low-sodium chunk light tuna, packed in water, flaked
1 10.75-ounce can low-fat condensed cream of chicken soup (lowest sodium available)
1/2 cup chopped bottled roasted red bell peppers, rinsed before chopping
1/2 cup fat-free half-and-half
1 teaspoon all-purpose seasoning blend
3/4 cup lightly crushed (about 1/4-inch pieces) low-sodium whole-grain crackers (about 34 squares)
1/4 cup shredded or grated Parmesan cheese
Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large bowl.
Meanwhile, preheat the oven to 350°F. Lightly spray a 2-quart glass casserole dish with cooking spray.
Stir
the mixed vegetables, tuna, soup, roasted peppers, half-and-half, and
seasoning blend into the pasta until combined. Transfer to the casserole
dish. Sprinkle with the crackers and Parmesan.
Bake, uncovered, for 25 to 30 minutes, or until the casserole is warmed through and the topping is golden brown.
Cook's Tip
This casserole,
brimming with veggies and whole grains, is so tasty and easy to put
together that it’s likely to become a weekly tradition.
With the
variety of frozen mixed vegetable blends available to choose from, you
can easily incorporate new tastes into this casserole. You can also
change the flavor of the sauce by substituting low-fat condensed cream
of mushroom or celery soup for the chicken soup, always choosing the
lowest-sodium product available.
For a complete list of the dietary information visit: www.heart.org
Pear and Cherry Crumble
Ingredients for the fruitCooking spray
Juice of one lemon
5-6 fresh pears, the riper the better
1 cup dried cherries
Zest of one lemon
1/2 cup pear juice (may substitute apple juice)
2 tablespoons honey
1 teaspoon almond extract
1 teaspoon vanilla extract
1/4 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1 tablespoon flour
Ingredients for the topping1 cup vanilla granola
3 tablespoons flour
1/2 cup brown sugar
1/4 cup sliced almonds
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 cup trans fat free margarine spread
Preheat the oven to 375°F. Lightly spray a 9-inch baking
dish with cooking spray. Line a rimmed baking sheet with aluminum foil
and set aside. Fill a large bowl halfway with cold water and the juice
of one lemon. Cut the stems off the pears and peel them, placing each
one in the acidulated water as you do so. Then, half, core and seed the
pears and cut them into inch-thick lengthwise slices or chunks,
returning each sliced pear to the lemon water until the job is
completed. Drain the cut pears in a colander and return them to the
mixing bowl. Add the cherries, lemon zest, pear or apple juice, honey,
flavorings, spices, and one tablespoon of flour to the fruit and stir to
mix everything well. Let the fruit macerate for 15 minutes; then place
it in the prepared baking dish. Make the topping. Place the granola,
flour, brown sugar, almonds, and spices in a large mixing bowl and toss
them together lightly. Add the margarine spread and use your hands to
work the spread into the dry ingredients until blended but crumbly.
Spread the topping over the pears. Place the dish on the foil-lined
baking sheet and bake the crumble for 30-35 minutes, until the top is
golden brown and the juices are bubbling and translucent. Serve warm.
Note: This is a good way to “sneak” heart-healthy whole grains and nuts into the diet via an irresistible dessert.
For a complete list of the dietary information visit: www.heart.org
