Heart Healthy Recipes

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