Heart Health Recipe – Salads
Source: American Medical Association Healthy Heart Cookbook
Food plays a critical role in preventing and managing heart disease. In fact, eating a diet that is low in unhealthy fats; is rich in whole grains, fruits, vegetables and fiber; and includes heart-protecting omega-3 fatty acids can actually lower your risk of heart disease. Knowing that what you eat can influence your chances of developing heart disease is important because it means you may actually be able to control your risk.
Consuming too many saturated fats, for example, raises blood cholesterol levels. In some people, a high sodium intake can elevate blood pressure. Eating more calories than your body burns causes weight gain, which sets the stage for diabetes and high blood pressure. All of these – high cholesterol, high blood pressure, being overweight, and having diabetes – are important risk factors for heart disease.
The American Medical Association Healthy Heart Cookbook is an indispensable source for people with heart disease and those at risk of developing it – and for anyone who wants to eat healthy dishes that taste good. The book makes it easy to choose nutritious foods for yourself and your family every day by offering delicious dishes that are easy to prepare.
Marinated Corn Salad
Ingredients:
1 tsp olive oil
1 yellow onion, chopped
1 green bell pepper, chopped
1 large tomato, chopped
1 zucchini, halved lengthwise and thinly sliced crosswise
2 c fresh or thawed frozen corn kernels
3 cloves garlic, finely chopped
1/2 tsp ground cumin
1/2 tsp salt
2 tbsp balsamic or red wine vinegar
1 tbsp chopped fresh parsley or cilantro
Directions:
In a large nonstick frying pan, heat the olive oil over medium-high heat. Add the onion and bell pepper and saute until soft, about 4 minutes. Add the tomato, zucchini, corn, garlic, cumin, and salt and saute until the vegetables are tender-crisp, about 5 minutes longer. Transfer to a bowl and let cool slightly. Add the vinegar to the vegetables and toss to combine. Garnish with the parsley and serve.
Makes 4 Servings.
Nutrients per Serving:
51 Calories
2 g Protein
305 mg Sodium
0 mg Cholesterol
9 g Carbohydrates
2 g Fiber
5 g Sugars
1 g Total Fat
1 g Saturated Fat
1 g Monounsaturated Fat
1 g Polyunsaturated Fat
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Tomatoes with Cucumbers and Yogurt
Ingredients:
1 cucumber, peeled, seeded, and diced
2 plum (Roma) tomatoes, seeded and diced
1 green onion, including tender green parts, minced
2 tbsp finely chopped fresh mint
2 tbsp finely chopped fresh parsley
1 clove garlic, finely chopped
1 cup low-fat plain yogurt
1/4 tsp salt
1/4 tsp freshly ground pepper
Directions:
In a bowl, combine the cucumber, tomatoes, green onions, mint, parsley, garlic, yogurt, salt, and pepper. Refrigerate for at least 1 hour to allow the flavors to blend. Serve chilled or at room temperature.
Makes 4 Servings.
Nutrients Per Serving:
39 Calories
3 g Protein
178 mg Sodium
2 mg Cholesterol
7 g Carbohydrates
1 g Fiber
4 g Sugars
1 g Total Fat
1 g Saturated Fat
1 g Monounsaturated Fat
1 g Polyunsaturated Fat
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Grapefruit and Avocado with Cilantro Cream
Ingredients:
1/2 c low-fat plain yogurt
2 tbsp finely chopped fresh cilantro
1 tbsp fresh lime juice
1 tsp dark honey
1 tsp grated grapefruit zest
1/4 tsp salt
1/2 medium-firm ripe avocado, pitted
1 large pink grapefruit
6 c baby lettuce leaves
Directions:
In a small bowl, whisk together the yogurt, cilantro, lime juice, honey, grapefruit zest, and salt. Set aside. Peel and cut the avocado half lengthwise into 6 slices. Cut a slice off the top and bottom of the grapefruit, then stand it upright. Following the contour of the fruit, slice off the peel and white pith in thick strips. Holding the fruit over a bowl, cut along each side of the membranes between the sections, letting freed section and any juices drop into the bowl. Cut any large sections in half crosswise. Divide the lettuce among individual plates. Arrange the grapefruit pieces and avocado slices on each plate and drizzle about 2 tbsp. of the cilantro cream over each salad. Serve immediately.
Makes 6 Servings.
Nutrients Per Serving:
55 Calories
2 g Protein
118 mg Sodium
1 mg Cholesterol
7 g Carbohydrates
3 g Fiber
4 g Sugars
2 g Total Fat
1 g Saturated Fat
1 g Monounsaturated Fat
1 g Polyunsaturated Fat
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Brussels Sprouts and Apple Salad
Ingredients:
2 tbsp chopped walnuts
1/2 c nonfat plain yogurt
1 1/2 tsp maple syrup
1/4 tsp salt
1/8 tsp freshly ground pepper
2 tsp fresh lemon juice
1 apple, halved, cored, and thinly sliced
1/2 lb brussels sprouts, trimmed and quartered
1 tsp grated lemon zests
Directions:
Put the walnuts in a small, dry frying pan over medium-high heat. Cook, stirring often, until fragrant and lightly toasted, 3 – 5 minutes. Immediately transfer to a plate to cool and set aside. In a large bowl, whisk together the yogurt, maple syrup, salt, pepper, and 1 teaspoon of the lemon juice. In a small bowl, toss the apple slices with the remaining 1 teaspoon lemon juice and stir into the yogurt mixture. Set aside. In a saucepan fitted with a steamer basket, bring 1 inch of water to a boil. Add the brussels sprouts and steam until tender-crisp, about 4 minutes. Let cool slightly. Add the brussels sprouts to the bowl with the yogurt mixture and apples and toss gently to coat. Divide the salad among individual plates and sprinkle with the lemon zest and toasted walnuts. Serve immediately.
Makes 4 Servings.
Nutrients Per Serving:
109 Calories
6 g Protein
171 mg Sodium
1 mg Cholesterol
19 g Carbohydrates
3 g Fiber
9 g Sugars
3 g Total Fat
1 g Saturated Fat
1 g Monounsaturated Fat
1 g Polyunsaturated Fat