Hungry Heart Cookbook

The CardioVascular Institute’s
hungry heart
cookbook
The CardioVascular Institute’s
hungry heart
cookbook
By Liz Moore, RD, LDN
About the CardioVascular Institute
at Beth Israel Deaconess Medical Center
Our mission is to help you keep your heart and blood vessels healthy.
Beth Israel Deaconess Medical Center created the CardioVascular

Institute to make it easy for our expert cardiac surgeons, vascular
surgeons and cardiologists to work together to provide the finest
cardiovascular care.
We encourage our patients—and everyone else—to avoid cardiovascular

disease by living a healthy lifestyle. To this end, we help patients control
risk factors, we publish our free Heartmail eletter and we sponsor
the BIDMC Walking Club. Because diet is one of the key ingredients in
a healthy lifestyle, we are delighted to present The CardioVascular
Institute’s Hungry Heart Cookbook.
We hope you never experience cardiovascular disease. If cardiac or

vascular issues do arise, however, we invite you to consult with one of
our Harvard Medical School faculty physicians. Through our network of
Boston and community-based physicians, you can see a CardioVascular
Institute specialist at a convenient location near you.
We wish you good meals and good health.
More information: bidmc.org/cvi
Heartmail subscriptions: bidmc.org/eletters
Appointments: 888-99-MYCVI
3
Meet the Author: Liz Moore, RD, LDN
Elisabeth (Liz) Moore, RD, LDN, is the resident nutrition guru for
Heartmail, the CardioVascular Institute’s cardiovascular health
eletter. She regularly contributes healthy diet tips and recipes.
Liz is a registered dietitian at Beth Israel Deaconess Medical Center

(BIDMC). She provides medical nutrition therapy for patients with
heart disease, diabetes, gastrointestinal disorders, food allergies,
celiac disease, and other conditions.
Liz received her Bachelor of Science degree in human nutrition

from the University of Massachusetts Amherst. She has
been featured in Shape Magazine, Men’s Health Magazine,
TheBostonChannel.com and RedSox.com.
Originally from Albany, NY, Liz is fluent in Italian. Her interests

include cooking, teaching cooking classes, reading, traveling,
and spending time with her family. She and her husband live
in Plymouth and are the parents of two young children.
4
Dear Reader,
The two most enjoyable parts of my job as a dietitian at Beth Israel
Deaconess Medical Center are helping people and talking about
delicious foods. I hope you’ll agree that this cookbook brings these
pursuits together like the ingredients of a prize recipe.
In my work, I have found that many people struggle when trying to

eat food that’s good for their health. I assure you—as I assure them—
that healthy food can be enjoyable. The CardioVascular Institute’s
Hungry Heart Cookbook ties in heart healthy recommendations like
lower sodium and less saturated fat while including an appropriate
portion of healthy fat. We incorporated fiber-rich foods and, at the
same time, did not skimp on flavor.
I grew up in a Sicilian household. My love for cooking started in my

Nonna’s kitchen and continued with lessons from my Mom and Dad.
Typical foods included lentils, eggplant, fish, homemade pasta sauce,
and olives, to name a few. I was lucky to be exposed to Mediterranean
foods so early in life. When I studied nutrition in college, I discovered
that many are as heart healthy as they are delicious.
Many of the recipes in this book are composed with the Mediterranean
theme in mind. Others have a New England flavor. I also emphasize
ingredients that are grown in New England. Buying locally supports
our farmers while providing your family with the nutritional benefits
of fresh food.
I encourage you to give these recipes a try and I hope you enjoy them.
Buon appetito!
Liz Moore, RD, LDN
5
TABLE OF CONTENTS
Appetizers
Tomato Basil Bruschetta 10
Roasted Vegetable Bruschetta 11
Red and Green Bell Pepper Bites* 12
Cream Cheese Phyllo Bites with Pepper Jelly* 14
Pineapple Zucchini Salsa 15
Soups & Stews

Butternut Squash Soup 17
Kale and Bean Soup 18
Moroccan Stew 19
Slow Cooker Pumpkin Chili 20
Salads
Quick and Easy Bean Salad 22
Beet and Blue Cheese Salad 23
Broccoli Salad 24
Bulgur and Lentil Salad 25
Warm Butternut Squash and Kale Salad 26
Colorful Citrus Salad 27
Tangy Coleslaw 28
Colorful Corn Salad 29
Colorful Lentil Salad 30
Fresh Potato Salad 31
Colorful Quinoa Salad 32
Side Dishes
Balsamic Brussels Sprouts 34
Glazed Carrots 35
Mashed Potatoes and Cauliflower 36
Roasted Sweet Potato with Apple 37
Sweet Potatoes with Pecans 38
Quinoa with Sweet Potatoes and Beans 39
Brown Rice Pilaf 40
6
Entrees, Vegetarian
Crustless Veggie Quiche 42
Swiss and Avocado Pita Sandwich 43
Stuffed Portobello Mushrooms 44
Quinoa Stuffed Peppers 45
Millet Stuffed Peppers 46
Walnut Pesto with Roasted Vegetables 48
Light and Cheesy Mac and Cheese 49
Pasta with Broccoli and Eggplant 50
Whole-Wheat Pasta Primavera 51
Creamy Pumpkin Pasta 52
Garlicky Whole-Wheat Pasta with Spinach 53
Fish
Almond Crusted Haddock 55
Baked Salmon with Dill 56
Ginger Lemon Salmon Skewers 57
Salmon and Sautéed Kale 58
Mediterranean Salmon with Tomato and Capers 59
Tangy Tuna Steak 60
Poultry
Grilled Chicken with Strawberry and Pineapple Salsa* 62
Lettuce Leaf Wraps 64
Holiday Turkey Breast 65
Turkey Meatloaf 66
Desserts
Angel Food Cake and Fresh Strawberries 68
Microwave Baked Apple Slices* 69
Apple and Cherry Crumble* 70
Banana “Ice Cream” 71
Chocolate Crème Brulee* 72
Cherry Chocolate Tiramisu* 74
Mint Chocolate Meringues 76
Cranberry Apple Crumble 77
7
Summer Fruit Kabobs 78
Toasted Hazelnuts and Dark Chocolate 79
Fresh Oranges with Pomegranate 80
Glazed and Grilled Peaches 81
Fall Baked Pears 82
Baked Pear Crumble 83
Pumpkin Cake 84
Rhubarb Medley 85
Strawberry and Ricotta Crunch 86
Festive Yogurt Parfait 87
Snacks
Fruit and Nut Bars 89
Heart Smart Snack Bars 91
Carrot-Apple Muffins* 92
Spicy Kale Chips 93
Roasted Chickpeas 94
Pita Crisps* 95
Munchie Mix 96
New England Soy Trail Mix 97
Sweet & Savory Snack Mix 98
Nutty Smoothie 99
Cinnamon Steel Cut Oatmeal 100
Dips, Dressings and Condiments

Cran-apple Chutney 102
Cranberry Apple Relish 103
Cranberry Fruit Dip* 104
Roasted Pepper Hummus 105
Citrus Vinaigrette 106
Herb Vinaigrette 107
Mustard Vinaigrette 108
Creamy Yogurt Dressing 109
Sweet and Tangy Marinade for Grilling 110
* Recipes reprinted with permission from the American Heart Association
8
TOMATO
BASIL
BRUSCHETTA
SERVES 4
INGREDIENTS: NUTRITION:
2 cups tomatoes, Total calories 125

chopped Total fat 3g
Saturated fat 0.5g
½ cup roasted red
Cholesterol 0mg
peppers, chopped
Sodium 150mg
(if canned,
Total carbohydrates 20g
rinse thoroughly)
Dietary fiber 3g
2 Tbsp fresh basil, Sugars 6g
chopped Protein 4g
1 clove garlic, minced

PREPARATION:
½ red onion, diced
Combine all ingredients except for the bread.
2 tsp olive oil
Add salt and pepper to taste. Toast bread under
Whole-wheat broiler and top with mixture.
baguette, cut into
8 ½-inch thick slices
Salt and pepper

to taste
10
ROASTED
VEGETABLE
BRUSCHETTA
SERVES 6
NUTRITION:
Total fat 6g
Saturated fat 1g
Cholesterol 0g
Sodium 150mg
Total carbohydrate 22g
Dietary Fiber 7g
Sugars 5g
Protein 5g
INGREDIENTS:
2 eggplants,
PREPARATION:
sliced lengthwise
about ½ inch thick Begin by grilling the bread: Preheat the grill to
medium heat. Slice ¾ inch slices and use
2 red onions,
1 tablespoon of olive oil and brush one side of
quartered
each slice.
2 zucchini,
Place on the grill with the brushed side face
sliced lengthwise
down and grill for about a minute or two, or
about ½ inch thick
until slightly brown. Flip and grill the other side.
2 red bell peppers, Remove from heat and set aside.
cut in half
To roast vegetables, brush with olive oil (it is not
3 Tbsp olive oil necessary to brush them with olive oil, but you can use
additional oil if you choose) and grill until tender, on
2 Tbsp fresh
average 5 minutes.
rosemary
Grill marks will likely appear. Once grilled, remove
½ tsp black pepper
vegetables from heat, chop into small pieces and
1 loaf of whole mix together with remaining 2 tablespoons of
grain baguette olive oil, pepper and rosemary.
(about 12 slices,
Place on each slice of bread and serve.
about ¾ inch thick)
11
RED & GREEN
BELL PEPPER
BITES
SERVES 10
This recipe is reprinted with permission from The New American
Heart Association Cookbook, 7th Edition, Copyright © 2006.
1 medium green Total calories 39

bell pepper Total fat 1.5g
Saturated fat 0.0g
1 medium red
Trans fat 0.0g
bell pepper
Polyunsaturated fat 0.5g
¼ cup sliced Monounsaturated fat 1.0g
almonds Cholesterol 3mg
Sodium 71mg
4-oz fat-free or
reduced-fat cream
Dietary fiber 1g
cheese, softened
Sugars 2g
1 tsp no-salt Protein 3g
lemon pepper
seasoning blend
1 tsp fresh
lemon juice
12
PREPARATION:
Cut each bell pepper in half lengthwise; discard

the stems, ribs and seeds. Cut each half into six
pieces. Arrange the pieces with the skin side down
on a decorative serving platter. Set aside.
In a medium skillet, dry-roast the almonds over

medium heat for 3 to 4 minutes, or until golden
brown, stirring occasionally. Transfer 1 tablespoon
of the almonds to a small plate and reserve for
garnishing. Process the remaining almonds in a food
processor or blender for 15 to 20 seconds, or until
finely ground.
In a medium mixing bowl, beat the cream cheese,

lemon pepper seasoning blend, and lemon juice
with an electric mixer for 1 to 2 minutes, or until
creamy. Add the ground almonds and beat for 10
seconds, or until combined.
Spoon the mixture into a piping bag fitted with

a wide star or round tip. Or snip the corner off
a resealable plastic bag (a plastic freezer bag works
well) and spoon in the mixture. Pipe about 1
teaspoon of the mixture onto each bell pepper
piece. Garnish with the sliced almonds.
13
CREAM CHEESE
PHYLLO BITES
WITH PEPPER
JELLY
SERVES 5
Recipe courtesy of the American Heart Association.
Topping Total fat 6g

¼ cup all-fruit Saturated fat 1g
strawberry or Trans fat 0.0g
apricot spread Polyunsaturated fat 0.0 g
Monounsaturated fat 0.0 g
2 Tbsp minced
Cholesterol 0g
red bell pepper
Sodium 150mg
1 tsp grated peeled Total carbohydrate 22g
ginger-root or Dietary fiber 7g
orange zest Sugars 5g
Protein 5g
1 tsp balsamic
vinegar
PREPARATION:
1 or 2 dashes
crushed red In a small saucepan, stir together the fruit
pepper flakes spread and bell pepper. Cook over medium
heat for several seconds so the fruit spread
Filling slightly melts, stirring frequently. Remove
1 ½-oz fat-free from the heat. Let cool completely, about 15
cream cheese, minutes. Stir in the ginger-root, vinegar, and
softened red pepper flakes.
2 Tbsp fat-free Meanwhile, in a small bowl, whisk together

sour cream the filling ingredients until smooth. Cover with
1/8
plastic wrap and refrigerate until needed.
tsp salt
To assemble, spoon about ½ teaspoon filling into
Shells each shell, gently spreading over the bottom. Top
15 frozen mini each with about 1 teaspoon fruit spread mixture,
phyllo shells, gently spreading over the filling. Cover with plastic
thawed wrap and refrigerate until needed, up to 4 hours.
14
PINEAPPLE
ZUCCHINI
SALSA
SERVES 6
NUTRITION:
Total calories 140

Total fat 0g
Saturated fat 0g
Cholesterol 0mg
Sodium 10mg
Dietary fiber 5g
Sugars 6g
Protein 9g
PREPARATION:
Combine all ingredients in a bowl and mix well.

Add pepper to taste. Serve with vegetables or
tortilla chips.
INGREDIENTS:
2 cups zucchini,
diced
2 cups fresh or
canned pineapple,
drained and diced
1 cup white beans

(drained if canned)
2 Tbsp fresh cilantro
1 Tbsp lime juice
15
SOUPS &
STEWS
BUTTERNUT
SQUASH SOUP
SERVES 6
NUTRITION:
Total calories 95
Total fat 2g
Saturated fat 0g
Cholesterol 0mg
Sodium 350mg
Dietary fiber 3g
Sugars 4g
Protein 3g
PREPARATION:
In a pot cook oil, garlic, onion, carrot, celery and

pepper over medium heat. Cook until ingredients
INGREDIENTS:
are soft, approximately ten minutes.
1 1-lb package
Add squash and sauté for five minutes.
frozen, cubed
butternut squash Add chicken broth. Simmer soup covered over
medium high heat for ten minutes.
1 Tbsp olive oil
Turn off heat and let cool slightly before pureeing.
1 onion, diced
Puree using an immersion blender, traditional
2 cloves garlic, blender or food processor.
minced
Add soup back to pot and bring to a simmer
2 carrots, diced for five more minutes and serve.
2 celery stalks, diced
1 tsp pepper
32-oz low sodium

chicken broth
17
KALE &
BEAN SOUP
SERVES 8
1 Tbsp olive oil Total calories 155

Total fat 2g
4 garlic cloves,
Saturated fat 0g
minced
Cholesterol 0mg
2 onions, chopped Sodium 385mg
3 stalks of celery,
Dietary fiber 6g
finely sliced
Sugars 2g
5 cups kale, Protein 10g
chopped
5 cups low sodium PREPARATION:

chicken broth
In a pot, heat the olive oil. Add garlic, onions and
1 15-oz can kidney celery and sauté until softened.
beans, drained
Stir in the kale until wilted. Add the remainder of
1 15-oz can the ingredients and simmer for 20 minutes.
cannellini beans,
drained
2 tsp dried basil
2 tsp dried parsley
2 tsp dried oregano
Pepper to taste
18
MOROCCAN
STEW
INGREDIENTS:
SERVES 6
½ cup olive oil
1 large coarsely
chopped onion
2 garlic cloves,
minced or pressed
1 tsp ground cumin NUTRITION:
1 tsp turmeric Total calories 330

Total fat 17g
1 tsp cinnamon
Saturated fat 2g
1 tsp cayenne Total cholesterol 0mg
Sodium 65mg
1 tsp paprika
1 cup sliced carrots Total fiber 8g
Sugar 11g
4 cups cubed sweet
Protein 7g
potatoes or
butternut squash
PREPARATION:
1 cup of
chopped celery In a stew pot, heat the olive oil and sauté the
onions for 2 or 3 minutes.
1 large eggplant,
cubed Add the garlic and spices, stirring continuously.
1 green pepper, Add the vegetables in the order given above,

sliced in strips so that the starchier vegetables will cook the
longest. Sauté after the addition of each
4 cups sliced
vegetable until its color deepens.
zucchini
Stir in the garbanzo beans and the saffron.
2 large tomatoes,
There should be some liquid at the bottom of
chopped
the pot from the cooking vegetables. However,
1 ½ cups cooked if the stew is dry, add ½ cup of tomato juice,
garbanzo beans, liquid from the garbanzo beans, or water.
liquid reserved
Cover the stew and simmer on low heat until all
Pinch of saffron the vegetables are tender.
1 cup chopped Add the chopped cilantro just before serving.

fresh cilantro
19
SLOW COOKER
PUMPKIN CHILI
SERVES 6
INGREDIENTS:
1 tsp olive oil NUTRITION:
2 onions, chopped Total calories 185

Total fat 1g
2 green peppers,
Saturated fat 0g
chopped
Cholesterol 0mg
3 cloves garlic, Sodium 30mg
minced Total carbohydrate 32g
Dietary fiber 10g
2 28-oz cans of
Sugars 4g
diced tomatoes
Protein 10g
(no salt added)
1 15-oz can
PREPARATION:
pureed pumpkin
without salt Heat olive oil in a skillet, sauté onions, peppers
and garlic until softened. Add to crock pot, along
1 15-oz can
with the rest of the ingredients.
black beans,
rinsed/drained Cook on low for 5 hours or on high for 2 hours.
1 15-oz can
kidney beans,
rinsed/drained
2 cups frozen
corn kernels
1 tsp ground cumin
1 tsp chili powder
2 tsp dried oregano
Dash of red
pepper flakes
(optional for spicy)
20
QUICK &
EASY BEAN
SALAD
SERVES 12
NUTRITION:
Total calories 216

Total fat 3g
Saturated fat 0g
Cholesterol 0g
Sodium 20mg
INGREDIENTS: Total carbohydrates 37g
Fiber 10g
1 15-oz can
Sugar 1g
garbanzo
Protein 11g
beans, rinsed
1 15-oz can
PREPARATION:
kidney beans,
rinsed Drain and rinse all beans and artichoke hearts
very well. Chop artichoke hearts into pieces.
1 15-oz can
cannelini beans, rinsed In a small bowl, combine herbs, oil and lemon
juice and mix together.
1 15-oz can
artichoke hearts, Add to beans and artichoke hearts and toss.
rinsed and chopped
1 small onion,
diced
1 tsp basil
1 tsp oregano
1 tsp garlic powder
1 tsp pepper
1 Tbsp olive oil
Juice of 1 lemon
22
BEET & BLUE
CHEESE SALAD
SERVES 6
NUTRITION:
Total calories 135

INGREDIENTS:
Total fat 7g
10 red beets Saturated fat 2g
Total cholesterol 7mg
2 Tbsp olive oil
Sodium 195mg
2 Tbsp dried Total carbohydrate 13g
rosemary Total fiber 4g
Sugar 9g
6 cups arugula
Protein 5g
Juice of 1 lemon
2-oz block of blue PREPARATION:

cheese, frozen*
Pre-heat oven to 300°F. Coat beets with olive oil,
place in a pan, and sprinkle with rosemary. Bake
for about 30 minutes to 2 hours, or until tender.
*Freezing the blue
cheese creates a harder Peel skin off beets and slice into pieces about
consistency, which is ¼ inch thick. Place arugula in a bowl, top with
easier to grate. Grating warm beet slices, and add lemon juice. Using a
the cheese allows a cheese grater, grate blue cheese over the top
smaller portion but still and serve.
gives a lot of flavor.
23
BROCCOLI
SALAD
SERVES 6
3 cups Total calories 190

broccoli florets Total fat 9g
Saturated fat 1g
1 cup shredded
Cholesterol 1g
carrots
Sodium 150mg
½ cup red onion, Total carbohydrates 19g
chopped Fiber 3g
Sugar 9g
½ cup walnuts,
Protein 5g
chopped
½ cup dried
PREPARATION:
cranberries
or raisins Combine broccoli, carrots, onion, walnuts
and cranberries or raisins together.
2 Tbsp apple
cider vinegar In a separate bowl, mix the vinegar, mayonnaise,
1/3
yogurt and Splenda. Pour over salad.
cup low-fat
mayonnaise Refrigerate until cool. (Note: ½ cup regular sugar
can be used in place of Splenda if desired. However,
½ cup plain,
nutritional information will be altered if regular sugar
non-fat yogurt
is used.)
¼ cup Splenda
24
BULGUR &
LENTIL SALAD
SERVES 6
NUTRITION:
Total calories 209

Total fat 4.5g
Saturated fat 0.5g
Sodium 10mg
Total fiber 10g
Sugar 1g
Protein 8g
PREPARATION:
Pour lentils into a pan and fill with water about

an inch higher than the lentils. Bring water to a
boil and simmer lentils about 15 to 20 minutes
until tender. Drain water and set aside.
Bring 3 cups of water to a boil, add bulgur and

INGREDIENTS:
reduce heat. Simmer for 10 to 15 minutes or until
1 cup brown lentils tender. Drain if necessary.
1 ½ cups medium In a skillet, heat the olive oil and sauté the onion,
grained bulgur celery and rosemary until tender. Add the lentils
and bulgur to this mixture and stir well. Serve
2 Tbsp olive oil
hot or cold.
1 onion, diced
½ cup celery,
sliced thin
3 tsp dried rosemary
Pepper to taste
25
WARM
BUTTERNUT
SQUASH &
KALE SALAD
SERVES 4
NUTRITION:
Total calories 200

Total fat 14g
Saturated fat 1.5g
Sodium 60mg
Total fiber 4g
Sugar 1g
Protein 4.5g
PREPARATION:
Preheat oven to 450°F and line baking sheet

with foil.
In a bowl, mix the butternut squash cubes with

2 tablespoons olive oil and the pepper. Spread
onto baking sheet and cook in oven for about 20
INGREDIENTS:
minutes. Once cooked, combine with kale.
1 ½ cups butternut
In a small bowl, whisk the remaining 2
squash, cut
tablespoons olive oil with lemon juice. Pour over
into approximately
the kale and butternut squash and serve warm.
½-inch cubes
4 Tbsp olive oil
Ground black
pepper to taste
¼ cup lemon juice
8 cups chopped
kale, ribs removed
26
COLORFUL
CITRUS SALAD
SERVES 4
NUTRITION:
Total calories 135

Total fat 9g
Saturated fat 1g
Cholesterol 0g
Sodium 11mg
Total Fiber 2g
Sugar 9g
Protein 2g
PREPARATION:
Whisk together vinegar, oil and mustard to

make dressing. Combine all other ingredients
into a bowl and add dressing.
INGREDIENTS:
5 cups arugula
1 pink grapefruit,
sectioned
2 Tbsp dried
cranberries
2 Tbsp pecans
2 Tbsp balsamic
vinegar
2 Tbsp olive oil
1 Tbsp Dijon
mustard
27
TANGY
COLESLAW
SERVES 4
NUTRITION:
Total calories 80
Total fat 3.5g
Saturated fat 0.4g
Sodium 25mg
Fiber 3g
Protein 1g
PREPARATION:
INGREDIENTS: Whisk olive oil, lemon juice and pepper together.

Add to a bowl containing the rest of the
3 cups green
ingredients and toss.
cabbage, shredded
1 cup carrots, Chill for 1 hour before serving.

shredded
½ cup diced
red bell pepper
1/3 cup diced
red onion
1 cup apple,
chopped
½ cup cilantro,
chopped
3 Tbsp lemon juice
1 Tbsp olive oil
Pepper to taste
28
COLORFUL
CORN SALAD
SERVES 6
NUTRITION:
INGREDIENTS:
Total calories 190
5 ears of corn,
Total fat 8g
husks and silks
Saturated fat 1g
removed
Cholesterol 0g
1 small red Sodium 25mg
onion, diced Total carbohydrate 27g
Total fiber 6g
1 small red or
Sugar 5g
green pepper, diced
Protein 6g
1 ½ cups black
beans (if using
PREPARATION:
canned, rinse well)
Boil corn for about 3 minutes, drain and immerse
3 Tbsp fresh
in ice water. Cut kernels off the cob and place into
lemon juice
a bowl. Add the onion, pepper and beans.
3 Tbsp olive oil
In a separate bowl, whisk together lemon juice
½ cup fresh and olive oil. Pour over salad, add cilantro and
cilantro, chopped pepper to taste.
Pepper to taste Mix well and serve cold.
29
COLORFUL
LENTIL SALAD
SERVES 6
NUTRITION:
Total calories 180

Total fat 5g
Saturated fat 1g
Sodium 15mg
Total fiber 11g
Sugar 5g
INGREDIENTS: Protein 9g
1 cup dried
brown lentils PREPARATION:
1 cup green Combine lentils, peppers, carrots and onions in a

bell peppers, pan with water. Bring to a boil, reduce heat and
diced simmer for about 15 minutes. Drain and set aside.
1 cup carrots, Make dressing by whisking together olive oil,

diced balsamic vinegar, garlic powder and pepper to
taste. Pour over lentils and vegetables.
1 cup red
onions, diced Top with fresh parsley and serve warm, or chill
for a cold salad.
2 Tbsp olive oil
¼ cup balsamic
vinegar
½ tsp garlic
powder
Pepper to taste
3 Tbsp fresh
parsley
30
FRESH POTATO
SALAD
SERVES 4
NUTRITION:
Total calories 179

Total fat 3g
Saturated fat 0.5g
Cholesterol 0g
Sodium 17mg
Fiber 4g
Sugar 2g
Protein 4g
INGREDIENTS:
PREPARATION:
4 cups potatoes
Combine all ingredients, refrigerate for at least
with skin, boiled
1 hour and serve. Can also be served warm.
and cubed
1 cup scallions,
diced
½ cup white
vinegar
½ cup water
3 garlic cloves,
minced
2 Tbsp fresh
parsley, chopped
¼ tsp dried oregano
¼ tsp black pepper
1 Tbsp olive oil
31
COLORFUL
QUINOA SALAD
SERVES 8
NUTRITION:
Calories 156
Total fat 7.9g
Saturated fat 0.9g
Monounsaturated fat 5.1g
Sodium 6mg
Cholesterol 0mg
Potassium 209mg
Dietary fiber 2g
Sugars 2.6g
Protein 3.5g
INGREDIENTS: PREPARATION:
1 cup quinoa Rinse quinoa thoroughly in a strainer. In a

medium pan, bring 2 cups water to a boil.
¼ cup slivered
Add the quinoa, cover, reduce heat and simmer.
almonds
Cook until it looks translucent, about 15 minutes.
¼ cup dried
Remove from heat and let it sit covered for about
cranberries
10 minutes. Fluff with a fork. Prepare lemon
½ green vinaigrette: mix together olive oil, lemon juice
pepper, diced and pepper to taste. Set aside.
¼ cup chopped Mix cooked quinoa, almonds, cranberries, pepper

parsley and parsley together. Toss with lemon vinaigrette.
Serve warm or refrigerate to serve cold.
3 Tbsp olive oil
3 Tbsp lemon juice
2 cups water
32
BALSAMIC
BRUSSELS
SPROUTS
SERVES 6
NUTRITION:
Total calories 44
Total fat 2.5g
Saturated fat 0g
Cholesterol 0mg
Sodium 40mg
Dietary fiber 3g
Sugars 3g
Protein 0.5g
4 cups Brussels Preheat the oven to 450°F.

sprouts, halved
Coat Brussels sprouts with oil and lay flat in
1 Tbsp olive oil single layer, cut side down on baking pan.
½ tsp dried basil Sprinkle basil and drizzle balsamic vinegar over
the entire pan.
2 Tbsp balsamic
vinegar Roast until tender, about 20-30 minutes.
Pepper to taste Add pepper to taste.
34
GLAZED
CARROTS
SERVES 6
NUTRITION:
Total calories 130

Total fat 7g
Saturated fat 0.8g
Cholesterol 0mg
Sodium 100mg
Dietary fiber 5g
Sugars 11g
Protein 1.6g
PREPARATION:
INGREDIENTS:
Whisk together orange juice, olive oil and honey.
2 lbs carrots,
Add this mixture to carrots in a microwave
julienned
safe dish.
¼ cup orange juice
Cover and cook on high for 10 minutes until
3 Tbsp olive oil softened but still crisp. Add pepper to taste.
1 Tbsp honey Stir together and serve.
Pepper to taste
35
MASHED
POTATOES &
CAULIFLOWER
SERVES 8
NUTRITION:
Total calories 140

Total fat 5g
Saturated fat 0.7g
Cholesterol 0mg
INGREDIENTS: Sodium 45mg
6 cups cauliflower
Dietary fiber 5g
florets
Sugar 4.5g
2 large white Protein 4g
potatoes (with skin)
4 cloves garlic PREPARATION:
1 cup non-fat milk Cut potato into cubes and place with
cauliflower florets and garlic in a saucepan
1 Tbsp lemon juice
to steam until tender.
3 Tbsp olive oil
Place in food processor with milk, lemon
2 Tbsp fresh parsley, juice, olive oil and pepper. Blend until smooth
for garnish and garnish with fresh parsley.
36
ROASTED
SWEET
POTATOES
WITH APPLE
SERVES 5
NUTRITION:
Total calories 190

Total fat 6g
Saturated fat 1g
Cholesterol 0mg
Sodium 50mg
Dietary fiber 6g
Sugars 15g
INGREDIENTS:
Protein 2g
1 lb of sweet
potatoes,
PREPARATION:
cubed (with skin)
Preheat oven to 400° F
1 lb of granny smith
apples, cored and In a large bowl, mix the sweet potatoes and
cubed (with skin) apples with olive oil, cinnamon and brown sugar.
Arrange in a single layer in a large baking pan.
2 Tbsp olive oil
Roast in the oven for about 30 minutes, until
2 Tbsp cinnamon
potatoes and apples are soft when pierced with
3 Tbsp brown sugar a fork.
37
SWEET
POTATOES
WITH PECANS
SERVES 6
NUTRITION:
Total calories 200

Total fat 13g
Saturated fat 1.5g
Cholesterol 0mg
Sodium 50mg
Dietary fiber 4g
Sugars 4g
INGREDIENTS:
Protein 3g
4 medium-sized
sweet potatoes
PREPARATION:
3 Tbsp olive oil
Preheat oven to 450°F.
3 cloves garlic,
Wash and peel potatoes; cut into small cubes.
minced
In a large bowl, combine all ingredients.
1/3 cup fresh
Arrange mixture on a baking sheet, and bake for
rosemary
about 45 minutes, until potatoes become tender.
½ cup pecans,
chopped
½ tsp pepper
38
QUINOA
WITH SWEET
POTATOES
& BEANS
SERVES 5
NUTRITION:
Total calories 157

Total fat 4g
Saturated fat 0g
Cholesterol 0mg
Sodium 11mg
Dietary fiber 6.5g
Sugars 1.5g
Protein 7g
INGREDIENTS:
1 cup quinoa PREPARATION:
1 sweet potato, Bring 2 cups of water to a boil. Add quinoa,

peeled and diced lower heat and simmer about 20 minutes or
until all of the water is absorbed.
1 ½ cups canned
black beans, rinsed Preheat oven to 450°F. Put sweet potato in a
and drained bowl and coat with 1 tablespoon oil. Place in
single layer on a cookie sheet and roast for
1 Tbsp olive oil
about 15 minutes or until tender.
1 tsp cumin
Combine quinoa, sweet potato, beans and
1 tsp chili powder spices in a bowl.
39
BROWN RICE
PILAF
SERVES 6
NUTRITION:
Total calories 197

Total fat 5g
Saturated fat 1g
Cholesterol 0mg
Sodium 231mg
Fiber 2g
Protein 3g
PREPARATION:
In a skillet, sauté oil with onion, celery and

mushrooms for about 5 minutes until slightly
softened.
INGREDIENTS:
Add brown rice and 2 cups of broth, and bring
1 Tbsp olive oil to a boil. Turn heat down to simmer for about
45 minutes until liquid is absorbed. Toss in
1 medium
pecans and serve.
onion, diced
1 stalk celery,
diced
1 cup mushrooms,
sliced
1 cup brown rice
2 cups low-sodium
vegetable broth
2 Tbsp pecans,
chopped
40
VEGETARIAN
CRUSTLESS
VEGGIE QUICHE
SERVES 6
NUTRITION:
Total calories 130

Total fat 7g
Saturated fat 2.5g
Cholesterol 180mg
Sodium 150mg
INGREDIENTS:
1 Tbsp olive oil Dietary fiber 2g
Sugars 1g
1 onion, chopped
Protein 10g
2 garlic cloves,
minced
PREPARATION:
1 package frozen
Preheat oven to 350° F.
spinach, thawed
Lightly spray a 9-inch pie dish with cooking spray.
and drained
Heat oil in a pan and sauté onions and garlic
2 tomatoes,
until softened. Add spinach, tomatoes and basil
chopped
to sauté and combine for about 3 minutes.
½ tsp dried basil
In a bowl, mix sautéed vegetables with the
5 eggs, beaten beaten eggs and milk.
1 Tbsp skim milk Pour into pie dish and bake for about 30 minutes
or until eggs are cooked through.
½ cup shredded
mozzarella cheese Remove from oven and immediately top with
(part skim) shredded cheese so it melts slightly.
42
SWISS &
AVOCADO PITA
SANDWICH
SERVES 1
NUTRITION:
Total calories 230

Total fat 10g
Saturated fat 2.1g
Trans fat 0.0g
Cholesterol 14.9mg
Sodium 342.2mg
Potassium 391.4mg
Dietary fiber 6.1g
Sugars 0.9g
Protein 17.4g
INGREDIENTS:
PREPARATION:
1 Tbsp hummus
3 slices avocado Spread hummus inside pita and add the rest
(about ¼ of a whole) of the ingredients.
1 slice low-fat
Swiss cheese
½ cup arugula
½ whole
wheat pita
43
STUFFED
PORTOBELLO
MUSHROOMS
SERVES 6
NUTRITION:
Total calories 215

Total fat 16g
Saturated fat 2.5g
Sodium 310mg
Total fiber 4g
Sugar 6g
INGREDIENTS:
Protein 5g
½ cup prepared
balsamic vinaigrette
PREPARATION:
4 large portobello
mushrooms
Wipe mushrooms and remove stems. Place them,
1 small onion,
top side down, on a baking sheet or pan that is
chopped
lightly greased or lined with parchment paper.
1 medium eggplant, Use a basting brush to lightly coat the insides
peeled and cubed with the balsamic vinaigrette salad dressing.
1 cup chopped Place the olive oil and chopped onion into a
spinach, fresh skillet, and cook at medium heat until onions are
or frozen tender. Add eggplant, spinach, and tomatoes, and
cook until eggplant is soft. Let the mixture cool a
2 tomatoes,
bit and mix in half of the cheese.
chopped
Spoon the vegetable mixture in to the
2 Tbsp olive oil
mushrooms—be generous! Sprinkle them with
¾ cup mixed the remaining cheese.
Italian cheeses
Bake until the cheese melts, about 10-15 minutes.
(mozzarella,
parmesan, etc.)
44
QUINOA
STUFFED
PEPPERS
SERVES 12
NUTRITION:
Total calories 175

Total fat 2g
Saturated fat 0.5g
Sodium 200mg
Fiber 5g
INGREDIENTS:
Sugars 2g
6 red bell peppers Protein 11g
1 cup quinoa
PREPARATION:
2 cups water
Heat oven to 350°F.
2 cups canned,
diced tomatoes Spray large dish or cookie sheet with
cooking spray.
½ cup black beans,
rinsed Cut peppers in half, remove seeds and lay
open side up on dish.
½ cup corn, frozen
Rinse quinoa thoroughly in a strainer. Boil
1 egg, beaten
water in a medium pot and add quinoa. Turn
½ cup bread heat to low and let cook for 15-20 minutes.
crumbs
Mix together all remaining ingredients. Use
½ cup low fat grated mixture to stuff peppers evenly. Cook for about
cheddar cheese 30 minutes.
½ tsp cumin
½ tsp chili powder
Salt and pepper

to taste
45
MILLET
STUFFED
PEPPERS
SERVES 5
1 cup millet
Total calories 253
4 cups water Total fat 7g
Saturated fat 1g
2 Tbsp olive oil
Cholesterol 0mg
1 small onion, Sodium 126mg
diced Total carbohydrate 40g
Fiber 6.3g
2 stalks celery,
Protein 6.1g
diced
1/8 tsp garlic powder
PREPARATION:
1/8 tsp pepper
1 tsp dried dill weed
Combine millet and water in a saucepan and
½ cup tomato puree bring to a boil. Reduce heat to low and cover,
simmering for 15 minutes or until all of the
5 bell peppers, red,
water is absorbed.
green or yellow
46
As the millet cooks, heat 1 tablespoon of oil in a
skillet and sauté the onion, celery, garlic powder,
pepper and dill weed until vegetables are soft.
Once the millet is cooked, combine with tomato
puree and add to the above mixture.
Cut off the tops of the green peppers and remove

all seeds and cores. Boil peppers for about 5
minutes, rinse and drain.
Add 1 tablespoon oil to baking dish. Stuff peppers

with mixture and stand upright in baking dish.
Cover loosely and bake for 20-30 minutes, until

peppers are softened.
47
WALNUT PESTO
WITH ROASTED
VEGETABLES
SERVES 10
NUTRITION:
Total calories 150

Total fat 12g
Saturated fat 1g
Sodium 40mg
INGREDIENTS: Total carbohydrate 9g
Total fiber 5g
Roasted vegetables
Sugar 2g
2 zucchini, sliced Protein 3g
2 eggplant, cubed
PREPARATION:
2 red peppers,
chopped Set oven to 425°F.
3 onions, chopped Place chopped vegetables in large rectangular

baking pan and toss with olive oil. Roast for about
2 Tbsp olive oil
40 minutes or until tender. Set aside.
Make pesto by combining basil, olive oil, water,

Pesto nuts and garlic. Blend until paste forms, stopping
4 cups fresh basil often to push down basil. If the mixture is not
coming together, add an additional tablespoon of
¼ cup olive oil
water. Add the cheese and pepper to taste. Blend
¼ cup water until smooth.
1/3 cup walnuts, Toss roasted vegetables with pesto and serve
chopped warm.
2 cloves garlic,
diced
¼ cup grated
Parmesan cheese
48
LIGHT &
CHEESY MAC
& CHEESE
SERVES 8
NUTRITION:
Total calories 310

Total fat 4g
Saturated fat 2g
INGREDIENTS:
Cholesterol 10mg
3 cups butternut Sodium 250mg
squash, cubed Total carbohydrate 50g
Dietary fiber 5g
1 cup low-fat,
Sugar 4g
low sodium
Protein 17g
chicken broth
1 ½ cups
PREPARATION:
non-fat milk
2 cloves garlic
Combine squash, broth, milk and garlic in a
2 Tbsp plain,
saucepan and bring to a boil. Reduce to medium
non-fat
heat and cook until squash is tender about 25
Greek yogurt
minutes. Once cooked, add yogurt and pepper to
Black pepper saucepan and mash ingredients together.
to taste
In a separate pot, prepare pasta al dente, about
1 lb whole-wheat 8 minutes, omitting salt. Drain well. Add squash
elbow macaroni mixture to cooked pasta, then mix in cheddar and
ricotta cheeses until combined.
1 cup low-fat
cheddar cheese, Coat 13x9 inch baking dish with cooking spray and
shredded spread mixture evenly into pan. Top with grated
parmesan cheese and bake for about 25 minutes.
¾ cup part skim
ricotta cheese
3 Tbsp Parmesan
cheese, grated
49
PASTA WITH
BROCCOLI AND
EGGPLANT
SERVES 8
INGREDIENTS:
12-oz package of
whole-wheat pasta
(penne or bow-tie)
¼ cup low sodium

NUTRITION:
vegetable broth
Total calories 210
2 cups broccoli
Total fat 2.8g
florets
Saturated fat 0.2g
2 cups mushrooms, Sodium 34mg
sliced Total carbohydrate 40g
Fiber 5g
2 cups of eggplant,
Protein 8g
cubed
2 red onions, diced

PREPARATION:
28-oz can diced
In a large skillet, heat vegetable broth, garlic,
tomatoes, unsalted
onions and tomatoes over medium heat. Sauté
1 clove garlic, about 5 minutes. Add all of the other vegetables,
minced along with the oregano and cook until vegetables
are soft but crisp, about an additional 5-10
1 Tbsp olive oil
minutes.
1 tsp oregano
Prepare pasta according to package.
½ cup fresh basil, Drain and toss with olive oil.
chopped
Combine pasta with vegetables and top with
Pepper to taste fresh basil and pepper.
50
WHOLE-WHEAT
PASTA
PRIMAVERA
SERVES 4
NUTRITION:
Total calories 346

Total fat 13g
INGREDIENTS:
Saturated fat 2g
8-oz whole-wheat Cholesterol 3mg
pasta (ziti or spirals Sodium 95mg
work best) Total carbohydrate 48g
Fiber 7g
3 Tbsp olive oil
Protein 10g
1 clove garlic,
minced
PREPARATION:
1 onion,
In a saucepan, boil water and cook pasta
sliced thinly
until “al dente,” about 8-10 minutes. Drain and
1 medium set aside.
zucchini,
In a large skillet, heat 1 tablespoon oil and sauté
cut into strips
garlic and onions for 3 minutes. Add zucchini,
1 cup broccoli broccoli, red pepper, and tomatoes and sauté until
florets softened, about 10 minutes.
1 red pepper, Add dried herbs and pepper to taste.

cut into strips
Combine cooked pasta with vegetable mixture
1 cup cherry and toss with remainder of olive oil.
tomatoes, halved
Sprinkle with Parmesan cheese and serve warm.
½ tsp dried oregano
½ tsp dried basil
½ tsp dried parsley
¼ cup Parmesan
cheese
51
CREAMY
PUMPKIN
PASTA
SERVES 8
NUTRITION:
Total calories 218

Total fat 6g
Saturated fat 1.5g
Sodium 30mg
Total fiber 6g
Sugar 4g
Protein 10g
1 box whole- Cook pasta according to directions on the

wheat pasta package and set aside.
5 cups of fresh Preheat oven to 350°F.

pumpkin (remove
In a bowl, mix the pumpkin, garlic, onion, olive
skin and seeds; cut
oil, rosemary and sage until the pumpkin is
into cubes)
coated. Place on baking sheet and roast for about
3 cloves garlic 50 minutes or until tender and able to pierce
pumpkin with a fork.
1 onion, cut
into slices In a food processor, add roasted items and ricotta.
Blend until smooth. Mix into cooked pasta and
2 Tbsp olive oil
stir well.
1 tsp dried
rosemary
½ tsp dried sage
1 cup part-skim
ricotta
52
GARLICKY
WHOLE-WHEAT
PASTA WITH
SPINACH
SERVES 4
NUTRITION:
Total calories 275

Total fat 8g
Saturated fat 1g
Cholesterol 0mg
Sodium 30mg
Dietary fiber 6g
Sugars 1g
Protein 8g
PREPARATION:
Cook pasta according to the package.
In a skillet, sauté the garlic and rosemary in

olive oil. Once the pasta is cooked, drain and
set it aside.
INGREDIENTS:
Place the spinach in the skillet and top
8-oz of uncooked immediately with the hot pasta. This will wilt the
whole-wheat pasta spinach, but leave a crunch, without causing it to
get overcooked.
3 cloves of garlic,
minced
2 Tbsp dried
rosemary
2 Tbsp olive oil
6-oz package of
raw baby spinach
Pepper to taste
53
ALMOND
CRUSTED
HADDOCK
SERVES 4
NUTRITION:
Total calories 200

Total fat 14g
Saturated fat 1.5g
Sodium 90mg
INGREDIENTS:
Total fiber 3g
4 5-oz pieces Sugar 2g
of haddock Protein 26g
1 egg
PREPARATION:
1 Tbsp skim milk
Preheat oven to 400°F. In a small bowl, whisk the
1 cup finely
egg and milk. In a separate bowl, combine the
ground almonds
ground almonds, pepper and cheese.
Ground black
Coat the haddock in the egg mixture and then in
pepper to taste
the nut mixture. Bake in the oven for about 15 to
2 Tbsp Parmesan 20 minutes, until haddock is cooked through and
cheese crust begins to flake.
55
BAKED
SALMON
WITH DILL
SERVES 4
NUTRITION:
Serving size 4 oz
Calories 177
Total Fat 9.3g
Saturated fat 1.9g
Sodium 74mg
Cholesterol 0mg
Potassium 403mg
Total carbohydrates 3.6g
Dietary Fiber 0g
Sugars 2.6g
Protein 19g
INGREDIENTS:
PREPARATION:
16-oz salmon,
about 1 inch thick
Cut salmon into 4 evenly sized portions. Place on
½ cup plain,
an aluminum lined baking sheet, skin side down.
non-fat yogurt
Combine yogurt, garlic, lemon juice and dill.
2 cloves garlic,
Spread mixture evenly over each piece of salmon.
minced
Bake about 10-15 minutes, until opaque. Season
2 Tbsp lemon juice
with pepper to taste.
2 Tbsp fresh dill,
chopped
56
GINGER &
LEMON SALMON
SKEWERS
SERVES 8
NUTRITION:
Total calories 125

Total fat 5g
Saturated fat 1g
Cholesterol 70g
Sodium 250mg
Dietary fiber 0g
Sugars 1g
Protein 20g
PREPARATION:
Cut salmon into about two-inch chunks and

thread on skewers. Mix olive oil, lemon juice,
honey and ginger in a bowl.
Place salmon skewers in a dish and pour mixture

over. Let marinate up to 1 hour.
Preheat grill to medium-high heat and place

skewers on it. Grill for about 5 minutes on
INGREDIENTS: each side.
1 ½ lbs salmon
without skin
2 tsp olive oil
2 Tbsp lemon juice
1 tsp honey
2 tsp fresh ginger

root, minced
57
SALMON &
SAUTÉED KALE
SERVES 4
NUTRITION:
Total calories 295

Total fat 15g
Saturated fat 2g
Cholesterol 90mg
Sodium 190mg
INGREDIENTS: Dietary fiber 3g
Sugar 0g
Salmon
4 4-oz salmon
steaks PREPARATION:
1 tsp olive oil Spread olive oil over the bottom of a pan and
place salmon on top. Add lemon juice and pepper.
2 Tbsp fresh
Broil about 8-10 minutes or until cooked through.
squeezed lemon
Sauté 2 tablespoons olive oil with onion and garlic
Pepper to taste
over medium to high heat. Add the kale, one
Kale handful at a time and cook until it wilts. Turn off
1 lb kale (tough heat, top with red wine vinegar.
stems and center ribs
Top salmon with kale and serve.
discarded and leaves
cut into 1 inch strips)
2 Tbsp olive oil
2 cloves garlic,
minced
1 Tbsp red
wine vinegar
1 small red
onion, sliced
58
MEDITERRANEAN
SALMON WITH
TOMATO &
CAPERS
SERVES 4
NUTRITION:
Total calories 240

Total fat 15g
Saturated fat 2.5g
Sodium 200mg
Total fiber 2g
Sugar 0g
Protein 20g
PREPARATION:
Preheat broiler
Mix tomato and capers in a bowl and set aside.
INGREDIENTS: Mix olive oil, garlic, basil and rosemary in a

bowl. Coat each fillet of salmon in this mixture
¼ cup olive oil
and then place in baking dish.
2 cloves garlic,
Broil salmon for about 7 minutes on one side,
minced
then turn. Top with tomato and caper mixture
1 Tbsp fresh basil and return to broiler for another 7 minutes or
until easily flaked with a fork.
1 Tbsp fresh
rosemary
4 salmon fillets,
about 3-oz each
2 tomatoes, diced
2 Tbsp capers,
drained and rinsed
59
TANGY TUNA
STEAK
SERVES 4
NUTRITION:
Total calories 183

Total fat 11g
Saturated fat 1.5g
Sodium 43mg
INGREDIENTS:
4 4-oz tuna steaks Total fiber 0g
Sugar 1g
2 Tbsp olive oil
Protein 25g
3 Tbsp freshly
squeezed
PREPARATION:
lemon juice
Combine all ingredients except the tuna steaks in
2 Tbsp fresh
a bowl and whisk. Dip each tuna steak in mixture
parsley, chopped
to coat.
2 cloves garlic,
Cook tuna on grill for about 5 minutes on one
minced
side, turn and cook about 5 minutes on the other
Pepper to taste side. (Adjust time to desired doneness)
61
GRILLED
CHICKEN WITH
STRAWBERRY
& PINEAPPLE
SALSA
INGREDIENTS:
SERVES 8
1 tsp canola or corn oil This recipe is reprinted with permission from Love Your
Heart, 5th Anniversary Edition, Copyright © 2008 by the
Salsa American Heart Association.
2 slices fresh
pineapple, each ½-in
thick, patted dry
1 cup whole
strawberries
(about 5-oz), diced NUTRITION:
¼ cup finely
Calories 191
chopped red onion
Total fat 3g
3 – 4 Tbsp chopped Saturated fat 0.5g
fresh mint leaves Trans fat 0.0g
1 – 2 tsp sugar
1/8 tsp crushed red Cholesterol 66mg
pepper flakes Sodium 223mg
Carbohydrates 14g
1 medium lemon
Fiber 2g
Sugar 10g
Chicken
Protein 27g
4 4-oz boneless,
skinless chicken
breast halves, all
visible fat discarded
2 tsp salt-free steak

seasoning blend
¼ tsp salt
62
PREPARATION:
Preheat the grill on medium high. Brush a grill pan

or grill rack with the oil. Heat the grill pan or rack
on the grill for about 2 minutes, or until hot. Grill
the pineapple for 2 minutes on each side. Transfer
to a cutting board and let cool slightly, about 2
minutes, before chopping.
Meanwhile, in a medium bowl, stir together the

remaining salsa ingredients except the lemon.
Grate 1 teaspoon lemon zest, reserving the lemon.
Stir the zest and chopped pineapple into the
strawberry mixture. Set aside.
Sprinkle both sides of the chicken with the

seasoning blend and salt. Grill for 5 minutes on
each side, or until no longer pink in the center.
Transfer to plates. Squeeze the reserved lemon
over the chicken. Serve with the salsa on the side.
63
LETTUCE
LEAF WRAPS
SERVES 8
NUTRITION:
Total calories 80
Total fat 4g
Saturated fat 0.5g
Cholesterol 5mg
Sodium 70mg
INGREDIENTS:
1 small onion, Total fiber 1g
chopped Sugars 1g
Protein 6g
1 red pepper,
chopped
PREPARATION:
2 Tbsp olive oil,
divided Sauté onion and pepper in 1 tablespoon olive
oil, until tender but crisp, about 6-8 minutes.
1 5-oz chicken
Remove and set aside.
breast, cut into
small cubes Add chicken to the pan with cumin and sprinkle
of chili powder and sauté with 1 tablespoon
¼ tsp cumin
of olive oil until cooked through, about 8-10
Sprinkle of minutes, stirring frequently.
chili powder
Add corn kernels for the last minute to heat
½ cup corn kernels through.
(fresh or frozen)
Take each leaf of lettuce, and layer the chicken
1 tomato, diced mixture, onion-pepper mixture and tomato on
top. Add a sprinkle of cheese and roll up.
½ cup shredded,
low-fat cheddar
cheese
8 Boston Bibb
lettuce leaves
64
HOLIDAY
TURKEY
BREAST
SERVINGS VARY
NUTRITION:
Total calories 135

Total fat 2g
Saturated fat 0g
Cholesterol 60mg
Sodium 50mg
Sugars 0g
1 large turkey
Protein 30g
breast, without
skin or bone
PREPARATION:
3 cloves garlic,
minced Preheat oven to 325º F.
2 Tbsp chopped In a bowl, mix the ingredients together and

fresh rosemary spread evenly on both sides of the breast.
2 Tbsp chopped Place turkey breast in a roasting pan. Roast

fresh basil turkey breast for 1.5 to 2 hours or until a meat
thermometer reads 165º F when inserted in
2 Tbsp olive oil
multiple areas.
2 Tbsp lemon juice
Allow to rest at room temperature for 10 minutes
Pepper to taste before slicing to serve.
65
TURKEY
MEATLOAF
SERVES 6
NUTRITION:
Calories 172
Total fat 7g
Saturated fat 1.5g
Cholesterol 80mg
Sodium 120mg
Dietary fiber 2g
Sugar 5g
Protein 14g
1 onion, diced Preheat oven to 350°F, spray a loaf pan

with cooking spray.
2 cloves garlic,
minced Sauté onion and garlic with olive oil in a
saucepan over medium heat until softened,
1 Tbsp olive oil
about 5 minutes.
1 lb ground
Mix all ingredients together in a bowl and
turkey breast
add to loaf pan.
1 egg
Cook for about 45 minutes, remove from oven
½ cup whole-wheat and let sit before slicing
bread crumbs
Additional spices can be added if desired (e.g.
½ cup low-sodium cumin, onion powder, rosemary, basil, etc.)
ketchup
1/8 tsp chili powder
Pepper to taste
66
ANGEL FOOD
CAKE & FRESH
STRAWBERRIES
SERVES 16
NUTRITION:
Total calories 150

Total fat 0g
Saturated fat 0g
Cholesterol 0mg
Sodium 70mg
Dietary fiber 1g
Sugar 23g
Protein 4g
1 ¼ cups Set oven to 325°F.

cake flour
Beat egg whites until stiff peaks are formed.
1 ¾ cups Add cream of tartar and orange extract.
white sugar
Sift flour, sugar and salt. Repeat this step 4 times.
¼ tsp salt
Combine egg whites gently with the mixture
1 ½ cups egg whites of flour/sugar/salt and pour into ungreased
10 inch tube pan Cook for about 1 hour or until
1 tsp cream of tartar
golden brown.
1 tsp orange extract
Allow cake to cool in the pan upside down for at
3 cups least an hour. Remove from pan once cooled.
strawberries, sliced
Combine strawberries with orange juice.
½ cup orange juice Spoon over cake and serve.
68
MICROWAVE
BAKED APPLE
SLICES
SERVES 4
Heart Association Cookbook, 7th Edition, Copyright © 2004
by the American Heart Association.
NUTRITION:
Total calories 89
Total fat 1.5g
Saturated fat 0g
Polyunsaturated fat 0.5 g
Monounsaturated fat 0.5 g
Cholesterol 0g
Sodium 24mg
Dietary fiber 3g
Sugars 17g
INGREDIENTS: Protein 0g
Vegetable oil spray

PREPARATION:
1 lb unpeeled
apples, cored and Lightly spray a 9-inch glass baking dish with
cut into ½-inch vegetable oil spray. Arrange the apples in the dish.
wedges Cover with plastic wrap.
1 ½ Tbsp sugar Microwave at 100 percent (high) for 2 ½ minutes,

or until just tender. Remove from the microwave.
1 Tbsp light
tub margarine Add the remaining ingredients, stirring until the
margarine is completely melted.
½ tsp ground
cinnamon
¼ tsp vanilla
extract
69
APPLE &
CHERRY
INGREDIENTS: CRUMBLE
For the fruit
Cooking spray SERVES 6
5-6 fresh apples Recipe courtesy of the American Heart Association.
or pears
1 cup dried cherries

NUTRITION:
Zest of one lemon
Total calories 289
½ cup apple Total fat 4g
or pear juice Saturated fat 0g
Cholesterol 0mg
2 Tbsp honey
Sodium 69mg
1 tsp almond extract Total carbohydrate 62g
Dietary fiber 6g
1 tsp vanilla extract
Sugar 41g
¼ tsp ground Protein 3g
cardamom
½ tsp ground PREPARATION:

cinnamon
Preheat the oven to 375°F. Lightly spray a 9-inch
1 Tbsp flour baking dish with cooking spray. Line a rimmed
baking sheet with aluminum foil and set aside.
Peel and core the apples and cut them into
For the topping
chunks. Add the cherries, lemon zest, apple juice,
1 cup vanilla granola
honey, flavorings, spices, and one tablespoon of
3 Tbsp flour flour to the fruit and stir to mix everything well.
Place the fruit in the prepared baking dish.
½ cup brown sugar
For topping, place the granola, flour, brown sugar,
¼ cup sliced
almonds, and spices in a large mixing bowl and
almonds
toss them together lightly. Add the margarine
½ tsp ground spread and use your hands to work the spread
cinnamon into the dry ingredients until blended but crumbly.
Spread the topping over the apples. Place the
¼ tsp ground
dish on the foil-lined baking sheet and bake
allspice
the crumble for 30-35 minutes, until the top is
¼ cup trans fat free golden brown and the juices are bubbling and
margarine spread translucent. Serve warm.
70
BANANA
“ICE-CREAM”
SERVES 4
NUTRITION:
Total calories 130

Total fat 2g
Saturated fat 1.5g
Cholesterol 1mg
Sodium 5mg
Dietary fiber 4g
Sugars 15g
Protein 1.5g
PREPARATION:
Peel the bananas and cut into 1-inch pieces. Place

on large cookie sheet that is lined with parchment
paper. Freeze for about 8 hours.
Place frozen banana pieces and sprinkle of

cinnamon into a blender or food processor.
Scrape down the side of the bowl and add a
splash or two of milk when it sticks.
Once a creamy consistency is achieved, spoon into

a cup and top with a few chocolate chips.
INGREDIENTS:
4 bananas
2 Tbsp skim milk
Sprinkle of
cinnamon
2 Tbsp dark
chocolate chips
71
CHOCOLATE
CRÉME BRULEE
SERVES 10
Heart Association Cookbook, 7th Edition, Copyright © 2004 by the
American Heart Association.
NUTRITION:
Total calories 197

Total fat 1.5g
Saturated fat 0.5g
Trans fat 0.0g
Cholesterol 0mg
Sodium 148mg
INGREDIENTS:
Dietary fiber 2g
3 cups fat-free Sugar 31g
half-and-half Protein 10g
½ cup unsweetened
cocoa powder, sifted PREPARATION:
Egg substitute Preheat the oven to 325°F.

equivalent to 6 eggs,
In a medium microwave-safe bowl, whisk
or 6 large eggs
together the half-and-half and cocoa (the mixture
2/3 cup sugar will be lumpy). Cover with plastic wrap. Microwave
on 100 percent power (high) for 1 minute to
3 Tbsp plus 1 tsp
1 minute 30 seconds, or until the half-and-half
dark chocolate
is slightly warm. Whisk the mixture again to help
mini chips
dissolve the lumps.
Scant ½ cup sugar
Whisk in the egg substitute and 2/3 cup sugar.
1 cup fresh Pour ½ cup mixture into each of ten 6-ounce
raspberries broilerproof custard cups.
72
Spoon 1 teaspoon chocolate chips into the middle
of each custard cup. Place the custard cups on a
17x12x1-inch rimmed baking sheet
or large baking pan. Fill the baking sheet half full
with warm water, or fill the baking pan to a depth of
1 inch.
Bake for 30 to 35 minutes, or until the center is

set (doesn’t jiggle when gently shaken). Transfer the
baking sheet to a cooling rack. Carefully transfer
the custard cups to another cooling rack. Let cool
for 15 minutes. Cover and refrigerate for 2 hours to
two days.
At serving time, preheat the broiler. Uncover the

custard cups. Sprinkle 2 teaspoons sugar over
each serving. Put the cups on a broiler-proof pan.
Broil with the tops of the cups about 2 inches from
the heat for 2 to 4 minutes or until the sugar is
caramelized (watch carefully so it does not burn).
To serve, put each custard cup on a plate. Garnish

the crème brûlée with the raspberries.
73
CHERRY
CHOCOLATE
TIRAMISU
INGREDIENTS: SERVES 8
1 cup water This recipe is reprinted with permission from Love Your Heart,
5th Anniversary Edition, Copyright © 2008 by the American
¼ cup sugar Heart Association.
2 tsp instant
coffee granules
1 tsp vanilla
extract NUTRITION:
6-oz ladyfingers, Total calories 197

separated and torn Total fat 1.5g
into ½-inch pieces Saturated fat 0.5g
Trans fat 0.0g
8-oz fat-free or
low-fat frozen
whipped topping,
Cholesterol 0mg
thawed
Sodium 148mg
2 Tbsp Total carbohydrate 40g
unsweetened Dietary fiber 2g
cocoa powder Sugar 31g
Protein 10g
16-oz frozen
unsweetened
pitted dark PREPARATION:
cherries, thawed
In a small bowl, stir together the water, ¼ cup
and undrained
sugar, coffee granules, and vanilla until the sugar
2 Tbsp sugar has dissolved.
1 Tbsp To assemble, place ½ of the ladyfinger pieces

cornstarch in an 8-inch square baking pan. Stir the coffee
mixture and spoon half over the ladyfingers.
¼ tsp almond
Spoon ½ of the whipped topping over the
extract
ladyfingers, spreading evenly. Using a fine sieve,
¼ cup slivered sprinkle ½ of the cocoa powder over all. Repeat.
almonds, Cover with plastic wrap. Refrigerate for 8 hours
dry-roasted to 24 hours.
74
Meanwhile, halve the cherries if desired. In a large
skillet, stir together the cherries and their liquid,
2 tablespoons sugar, and cornstarch until the
cornstarch is completely dissolved. Bring to a boil
over medium-high heat. Boil for 1 minute, stirring
constantly. (A flat spatula works well for this so you
can scrape the bottom, where the mixture thickens
first.) Remove from the heat.
Put the skillet on a cooling rack. Stir in the

almond extract. Let the mixture cool completely,
about 15 minutes. Refrigerate in a plastic re-
sealable bag or airtight container until serving
time.
To serve, spoon the cherry mixture over individual

servings of the tiramisu. Sprinkle with the
almonds.
75
MINT
CHOCOLATE
MERINGUES
SERVES 40
NUTRITION:
Total calories 15
Total fat 0.2g
Saturated fat 0g
Sodium 10mg
Total fiber 0g
Sugar 3g
Protein 0.2g
INGREDIENTS:
2 large egg whites PREPARATION:

1/8 tsp cream Preheat oven to 225°F.
of tartar
Line two cookie sheets with parchment paper for
1/8 tsp of salt baking. In a large bowl, beat egg whites, salt
and cream of tartar to soft peaks. Slowly add
½ cup sugar
sugar until peaks become stiff. Gently fold in
¼ tsp peppermint peppermint extract and chopped chocolate. Drop
extract spoonfuls about 1 inch apart on cookie sheets.
1-oz bittersweet Bake for 1.5 hours or until meringues are dry.
chocolate, finely Turn oven off and let them cool and crisp with
chopped the door ajar before removing from paper.
76
CRANBERRY
APPLE
CRUMBLE
SERVES 6
NUTRITION:
Total calories 245

Total fat 4g
INGREDIENTS: Saturated fat 0.8g
Cholesterol 10mg
4 cups apples,
Sodium 50mg
peeled, cored and
thinly sliced
Dietary fiber 3g
½ cup fresh Sugars 28g
cranberries, Protein: 1.5g
chopped
1/3 cup sugar PREPARATION:
¼ tsp Heat oven to 350°F.

cinnamon
In a baking dish, combine the apples, cranberries,
Pinch of nutmeg 1/3 cup sugar, cinnamon and nutmeg.
Top crumble In a separate bowl, combine the oats, brown

sugar and flour. Cut the butter in small pieces
½ cup rolled oats
and add to this dry mixture.
4 Tbsp brown sugar
Spread mixture over apples in the baking dish.
2 Tbsp flour
Bake covered for about 45 minutes, taking the
2 Tbsp butter cover off for the last 10 minutes.
77
SUMMER
FRUIT
KABOBS
SERVES 6
NUTRITION:
Total calories 75
Total fat 0g
Saturated fat 0g
Cholesterol 0mg
Sodium 0mg
Dietary fiber 1g
Sugar 4g
Protein 1.5g
INGREDIENTS:
PREPARATION:
3 peaches, pitted
Preheat outdoor grill.
and quartered
Thread alternating fruits onto skewers.
3 plums, pitted
and quartered Heat honey in microwave for about 10
seconds. Brush skewers with honey.
2 cups pineapple,
cut into 1-inch Grill fruit until softened, about 5 minutes,
chunks then flip to grill other side.
3 kiwi, peeled,
cut into thick slices
12 strawberries,
hulled
2 Tbsp honey
6 skewers
78
TOASTED
HAZELNUTS
& DARK
CHOCOLATE
SERVES 4
NUTRITION:
Total 210
Total fat 18g
Saturated fat 2.5g
Sodium 0mg
Total fiber 3g
Sugar 5g
Protein 5g
PREPARATION:
On a baking sheet, spread hazelnuts in one

layer and toast for about 10 to 15 minutes.
Cool completely, then mix with dark

chocolate chips.
INGREDIENTS:
1 cup hazelnuts
2 Tbsp dark
chocolate chips
79
FRESH
ORANGES
WITH
POMEGRANATE
SERVES 6
NUTRITION:
Total calories 84
Total fat 0g
Saturated fat 0g
Cholesterol 0g
Sodium 3mg
Total fiber 6g
Sugar 4g
Protein 1g
PREPARATION:
Section 4 oranges and place in bowl. Seed 1

pomegranate and toss with orange sections.
Add lemon juice and serve chilled

INGREDIENTS:
1 pomegranate
4 oranges
2 Tbsp lemon juice
80
GLAZED &
GRILLED
PEACHES
SERVES 6
NUTRITION:
Total calories 110

Total fat 3.5g
Saturated fat 0g
Cholesterol 0g
Sodium 10mg
Total carbohydrate 20gm
Dietary fiber 2.5g
Sugar 18g
Protein 1g
PREPARATION:
Brush cut sides of the peaches with canola oil.
Cook over medium heat on cut side for about

INGREDIENTS: 4-5 minutes or until grill marks appear. Turn
peaches over, sprinkle cut side with brown
4 peaches, cut in
sugar and reduce heat (or move to indirect heat)
half without pits
for additional 10 minutes.
2 Tbsp brown sugar
Serve with vanilla yogurt for a healthy treat or
1 Tbsp canola oil vanilla ice cream for a decadent dessert!
81
FALL BAKED
PEARS
SERVES 4
NUTRITION:
Total calories 182

Total fat 5g
Saturated fat 0.5g
Sodium 11mg
Total fiber 7g
Sugar 22g
Protein 4g
4 medium pears Preheat oven to 375°F. Peel each pear, cut

lengthwise and scoop out the seeds.
2 Tbsp brown sugar
Spray a baking dish with non-stick spray and
1 Tbsp cinnamon
spread the brown sugar and cinnamon across
¼ cup pecans, the surface. Place pears cut side down and bake
chopped for 15-20 minutes or until tender.
½ cup non-fat Take pears out of the oven; place on dish cut
vanilla Greek side up. Sprinkle evenly with chopped pecans
yogurt and a dollop of yogurt. Serve warm.
82
BAKED PEAR
CRUMBLE
SERVES 4
NUTRITION:
Total calories 160

Total fat 6g
Saturated fat 1g
Sodium 2mg
Total fiber 5g
Sugar 14g
Protein 3g
2 large pears Preheat oven to 375°F.
2 tsp brown sugar Peel pears, and cut in half lengthwise. Remove
core and seeds, leaving a small area to add filling.
¼ tsp cinnamon
Place halves cut side up in an oven safe dish.
Pinch of nutmeg
Sprinkle sugar, cinnamon and nutmeg evenly
1 tsp honey over pears. Drizzle evenly with honey. In a separate
bowl, combine rolled oats and pecans. Divide evenly
¼ cup rolled oats
and add to area on top of each pear half.
¼ cup pecans
Cover dish loosely with foil and bake for 25 minutes.
83
PUMPKIN
CAKE
SERVES 8
NUTRITION:
Total calories 165

Total fat 2g
Saturated fat 0.5g
Cholesterol 25mg
Sodium 115mg
Sugars 9g
2 cups whole-
Protein 6g
wheat flour
¼ cup sugar
PREPARATION:
1 tsp baking
Preheat oven to 350º F and spray 8x8 pan with
powder
cooking spray.
½ tsp baking soda
In a bowl, add flour, sugar, baking powder,
1 tsp cinnamon baking soda, cinnamon, nutmeg and ginger.
½ tsp nutmeg In a separate bowl, beat the egg; add buttermilk

and pumpkin. Pour the wet ingredients into the
½ tsp ground
dry ingredient bowl and stir until blended.
ginger
Spoon the mixture into the pan and add thin
1 egg
slices of apple in an even layer on top.
1 cup low fat
Bake for about 1 hour or until a toothpick
buttermilk
comes out clean.
¾ cup pumpkin
puree
½ medium apple
(without skin,
sliced very thin)
84
RHUBARB
MEDLEY
SERVES 4
NUTRITION:
Total calories 85
Total fat 2.5g
Saturated fat 0g
Cholesterol 0mg
Sodium 3mg
Total fiber 2g
Sugars 12g
Protein 1g
PREPARATION:
Combine rhubarb, apples, raisins, sugar,

INGREDIENTS:
instant tapioca and cinnamon in a bowl
1 cup rhubarb, and mix thoroughly.
thinly sliced
Spread into a small pan and bake until bubbling,
1 ½ cup chopped, about 30 minutes.
peeled apple
Top with chopped walnuts and serve over plain
2 Tbsp raisins or yogurt or ice-cream for a treat.
dried cranberries
2 Tbsp brown sugar
1 tsp instant
tapioca
½ tsp cinnamon
2 Tbsp chopped
walnuts
85
STRAWBERRY
& RICOTTA
CRUNCH
SERVES 2
NUTRITION:
Total calories 200

Total fat 9g
Saturated fat 3g
Sodium 95mg
Total fiber 4g
Sugar 8g
Protein 9g
1 ½ cups frozen Allow strawberries to thaw at room temperature

strawberries for 15 minutes.
(unsweetened)
Add ricotta cheese and top with walnut pieces
½ cup part-skim and crushed graham cracker.
ricotta cheese
2 Tbsp walnut
pieces
1 Tbsp graham
cracker, crushed
86
FESTIVE
YOGURT
PARFAIT
SERVES 6
NUTRITION:
Total calories 190

Total fat 3g
Saturated fat 0g
Cholesterol 3mg
Sodium 120mg
Dietary fiber 2g
Sugars 22g
Protein 16g
INGREDIENTS:
PREPARATION:
4 cups plain
In 6 individual dessert cups, layer evenly
Greek yogurt
yogurt on the bottom, followed by kiwi slices
3 kiwis, and pomegranate seeds.
sliced thin
Sprinkle each with the chopped walnuts and
1 pomegranate, drizzle with honey.
cleaned
Serve cold as a dessert.
3 Tbsp walnuts,
chopped
2 Tbsp honey
87
FRUIT
& NUT
BARS
SERVES 18
2 cups bran flakes Calories 134

Total fat 9.0g
¾ cup pecans,
Saturated fat 0.7g
chopped
Trans fat 0.0g
(no salt added)
¾ cup dried Monounsaturated fat 4.5g
cranberries Cholesterol 0.0mg
Sodium 41.1mg
2 tbs whole
Potassium 119.0mg
wheat flour
½ cup Dietary fiber 2.5g
sunflower seeds Sugars 7.2g
(no salt added) Protein 2.7g
1/3 cup brown sugar
2 egg whites
½ tsp vanilla
extract
89
PREPARATION:
Heat oven to 300°F. Place foil in 9x9 baking pan to

line. (Note: time may need to be adjusted with different
size pan.)
Spread a small amount of olive oil and then flour

on the foil.
Mix bran flakes, pecans, cranberries, flour and

sunflower seeds together in a bowl.
Place brown sugar in a separate bowl, then

whisk in the egg whites and vanilla extract.
Add this to the dry ingredients and stir.
Press mixture into baking pan, and bake until

bars are dry to the touch, about 45 minutes to 1
hour. Cool completely, cut and serve.
90
HEART SMART
SNACK BARS
SERVES 2
NUTRITION:
Total calories 180

Total fat 8g
Saturated fat 2g
INGREDIENTS: Cholesterol 9mg
Sodium 75mg
2 cups rolled oats
Total carbohydrate 30gm
¾ cup packed Dietary fiber 4g
brown sugar Sugar 17g
Protein 3g
½ cup wheat germ
1 tsp ground
PREPARATION:
cinnamon
Preheat oven to 350°F. Grease 9x9
1 cup all
inch baking dish.
purpose flour
In a large bowl, mix together oats, brown sugar,
½ cup dried
wheat germ, cinnamon, flour, blueberries,
blueberries
cranberries, chocolate chips and salt. Add
½ cup dried maple syrup, egg, oil and almond extract.
cranberries Mix well and pat evenly into pan.
½ cup dark Bake for 25-35 minutes, until edges begin to

chocolate chips brown. Cut bars while they are still warm.
¾ tsp salt
½ cup maple syrup
1 egg, beaten
½ cup oil
2 tsp almond
extract
91
CARROT-APPLE
MUFFINS
SERVES 12
This recipe is reprinted Copyright © 2006 by the American
Heart Association.
Vegetable oil spray Calories 134

Total fat 2.5g
1 ½ cups
Saturated fat 0.5g
all-purpose flour
Trans fat 0.0g
1 4-oz Granny Polyunsaturated fat 1.5g
Smith apple, peeled Monounsaturated fat 0.5g
and shredded Carbohydrates 26g
Fiber 1g
1 4-oz large
Cholesterol 0mg
carrot, shredded
Protein 2g
in short strands
Sodium 59mg
½ cup sugar
2 Tbsp light PREPARATION:

brown sugar
Preheat the oven to 375ºF. Lightly spray a 12-cup
2 tsp ground muffin pan with vegetable oil spray.
cinnamon
In a medium bowl, stir together the flour, carrot,
1 tsp pumpkin apple, sugar, brown sugar, cinnamon, pumpkin pie
pie spice spice, baking powder and baking soda.
½ tsp baking In a small bowl, stir together the pineapple juice,

powder egg, oil and vanilla extract. Pour the liquids into
the dry mixture. Stir until just combined. Spoon
¼ tsp baking soda
the batter into the pan, distributing evenly.
½ cup pineapple
Bake for 18-20 minutes or until a wooden
juice
toothpick inserted in the center comes out clean.
1 large egg Let cool on a cooling rack for at least 5 minutes
before serving.
2 Tbsp of canola oil
1 tsp vanilla extract
92
SPICY KALE
CHIPS
SERVES 4
NUTRITION:
Total calories 56
Total fat 4g
Saturated fat 0.5g
Cholesterol 0mg
Sodium 20mg
Total fiber 1.5g
Sugars 0g
Protein 1.5g
PREPARATION:
Preheat oven to 350°F. Line pan or

INGREDIENTS:
cookie sheet with wax paper.
1 bunch kale
Remove leaves of kale from the stem with
1 Tbsp olive oil kitchen scissors or a knife. Wash and dry leaves.
Paprika In a bowl, mix leaves with olive oil and a

sprinkle of paprika and red pepper flakes.
¼ tsp red
pepper flakes Lay leaves in the pan and bake until edges
(optional—spicy!) are brown, about 10-15 minutes.
93
ROASTED
CHICKPEAS
SERVES 4
NUTRITION:
Calories 156
Total fat 4.6g
Saturated fat 0.4g
Trans fat 0.0g
Cholesterol 0.0mg
Sodium 318.0mg
Potassium 182.9mg
Dietary fiber 4.3g
Sugars 0.0g
Protein 5.3g
PREPARATION:
In a bowl, toss the chickpeas with olive oil

and pepper to taste.
Place in a single layer on a baking sheet, bake

at 350°F for 45 minutes or until the chickpeas have
a crunch to them.
Try adding your favorite dried herb: oregano,

INGREDIENTS:
basil, rosemary, etc.
15-oz canned
chickpeas, rinsed
1 tbs olive oil
94
PITA
CRISPS
SERVES 18
Heart Association Cookbook, Seventh Edition, Copyright © 2004.
NUTRITION:
Calories 33
Total fat 0.5g
Saturated fat 0.0g
Trans fat 0.0g
Cholesterol 1mg
INGREDIENTS: Sodium 63mg
Carbohydrates 6mg
6-inch whole
Fiber 1g
wheat pita breads
Sugar 0
¼ cup very finely Protein 1g
snipped fresh parsley
2 green onions PREPARATION:

(green and white parts),
Preheat the oven to 350°F.
finely chopped
Separate each pita bread into 2 layers.
1 tsp olive oil
In a small bowl, stir together the parsley, green
¾ tsp dried basil,
onions, olive oil, basil, rosemary, and garlic.
crumbled
Spread the mixture on the pitas.
½ tsp dried
Lightly spray the tops with olive oil spray.
rosemary, crushed
Sprinkle with the Parmesan. Cut each pita half
1 medium garlic into 6 wedges. Put the wedges on an ungreased
clove, minced baking sheet.
Olive oil spray Bake for 12 minutes, or until crisp. Serve warm.
2 Tbsp grated
or shredded
Parmesan cheese
95
MUNCHIE
MIX
SERVES 6
NUTRITION:
Calories 178
Total fat 8.8g
Saturated fat 2.8g
Trans fat 0.0g
Cholesterol 0.0mg
Sodium 38.3mg
Potassium 230.2mg
Dietary fiber 3.0g
Sugars 9.7g
Protein 3.8g
INGREDIENTS:
PREPARATION:
1 cup plain
wheat squares,
Combine all ingredients and snack away!
spoon size
1 cup plain round

wheat cereal
¼ cup cashews
(no salt added)
¼ cup almonds
(no salt added)
½ cup dried
apricots, chopped
¼ cup dark
chocolate chips
96
NEW ENGLAND
SOY TRAIL MIX
SERVES 4
NUTRITION:
Calories 190
Total fat 9g
Saturated fat 2g
Sodium 2mg
Cholesterol 0mg
Potassium 271mg
Dietary fiber 3g
Sugars 15g
Protein 5g
¼ cup roasted Mix all ingredients together and separate

soy nuts, unsalted into 4 servings.
¼ cup walnuts
¼ cup dried
cranberries
¼ cup dried
blueberries
(or raisins)
2 Tbsp dark
chocolate chips
97
SWEET &
SAVORY
SNACK MIX
SERVES 8
NUTRITION:
Total calories 145

Total fat 8g
Saturated fat 0.5g
Cholesterol 0g
Sodium 25mg
Dietary fiber 3g
Sugars 9g
Protein 4g
½ cup sliced Combine all ingredients in a dish.

almonds
Serve as a snack, appetizer or sweet
½ cup peanuts treat after a meal.
½ cup dried
blueberries
½ cup dried
cherries
¼ cup dark
chocolate chips
20 small
pretzel twists
98
NUTTY
SMOOTHIE
SERVES 2
NUTRITION:
Calories 182
Total fat 4.5g
Saturated fat 0.8g
Trans fat 0.0g
Cholesterol 2.4mg
Sodium 96.0mg
Potassium 630.1mg
Dietary fiber 2.7g
Sugars 20g
Protein 10.1g
PREPARATION:
Freeze banana ahead of time: Peel, place in

plastic wrap and place in freezer.
INGREDIENTS:
Combine all ingredients with a few ice cubes
1 cup non-fat in a blender and pulse until smooth.
plain yogurt
1 banana, frozen
1 tbs natural
peanut butter
½ tsp
vanilla extract
99
CINNAMON
STEEL-CUT
OATMEAL
SERVES 4
NUTRITION:
Total calories 175

Total fat 3g
Saturated fat 0.5g
Sodium 50mg
Total fiber 5g
Sugar 2g
Protein 7g
PREPARATION:
Bring 3 ½ cups water to a boil and stir in oats.
Cook until softened, about 20–30 minutes.
Stir in milk, cinnamon and almond extract.
Other toppings can be added to your liking:

nuts, seeds, dried fruit, etc.
INGREDIENTS:
1 cup dry
steel-cut oats
½ cup skim milk
1 tsp ground
cinnamon
1 tsp almond
extract
100
CRAN-APPLE
CHUTNEY
SERVES 8
NUTRITION:
Total calories 90
Total fat 0g
Saturated fat 0g
Cholesterol 0mg
Sodium 0mg
Dietary fiber 2g
Sugars 21g
Protein 0g
PREPARATION:
Combine all ingredients in saucepan and bring

to a boil over high heat, stirring constantly.
Reduce heat to medium and simmer for about 15

INGREDIENTS:
minutes until the mixture is tender and thick.
2 cups whole
Cool and serve.
cranberries
1 medium
apple, peeled
and chopped
¾ cup sugar
¾ cup water
2 tsp cinnamon
¼ tsp nutmeg
Orange zest
(1 orange, zested)
102
CRANBERRY
APPLE
RELISH
SERVES 10
NUTRITION:
Total calories 52
Total fat 0g
Saturated fat 0g
Cholesterol 0g
Sodium 5mg
Dietary fiber 3g
Sugars 9g
Protein 0g
INGREDIENTS:
12-oz bag fresh

PREPARATION:
cranberries
Bring all ingredients to a boil.
1 orange,
zested and juiced Reduce heat and simmer for 15 minutes.
1 apple peeled Serve warm with turkey or use cold as a

and diced spread for a sandwich.
½ cup water
1 cinnamon stick
½ cup brown sugar
103
CRANBERRY
FRUIT DIP
SERVES 8
Heart Association Cookbook, 7th Edition, Copyright © 2001.
NUTRITION:
Calories 39
Total fat 0.0g
Saturated fat 0.0g
Trans fat 0.0g
Cholesterol 0.0g
Sodium 14mg
Carbohydrates 9g
Fiber 0g
Sugar 7g
Protein 1g
PREPARATION:
INGREDIENTS: In a medium bowl, stir together all ingredients.

Serve with fruit. This dip can be stored in an
½ cup nonfat or
airtight container in the refrigerator for up to
low-fat vanilla,
three days.
lemon, or peach
yogurt Serve this dish with an array of fresh fruit—
apple slices, orange sections, melon spears,
½ cup whole-berry
and pineapple chunks all make terrific
cranberry sauce
companions forthis dip.
¼ tsp ground
cinnamon
1/8 tsp ground
ginger
104
ROASTED
PEPPER
HUMMUS
SERVES 6
NUTRITION:
Total calories 130

Total fat 5g
Saturated fat 0.5g
Sodium 10mg
Fiber 3g
Protein 4g
PREPARATION:
In a food processor, combine all of the

ingredients and blend until smooth.
Serve with fresh vegetables as a dip or use

INGREDIENTS:
as a spread.
15-oz can
chickpeas,
rinsed well
2 cloves garlic
½ cup roasted red

peppers (from the
jar, packed in water
or roasted fresh)
2 Tbsp olive oil
2 Tbsp lemon juice
2 Tbsp fresh parsley
105
CITRUS
VINAIGRETTE
SERVES 4
NUTRITION:
Total calories 92
Total fat 6.5g
Saturated fat 0g
Cholesterol 0g
Sodium 45mg
Total fiber 0g
Sugar 6g
Protein 1g
1/3 cup orange juice Whisk all ingredients together and add
to green salad.
2 Tbsp lime juice
2 Tbsp honey
mustard
2 Tbsp white
wine vinegar
2 Tbsp olive oil
1 clove garlic,
minced
Pepper to taste
106
HERB
VINAIGRETTE
SERVES 3
NUTRITION:
Total calories 130

Total fat 14g
Saturated fat 1.5g
Sodium 4mg
Total fiber 0g
Sugar 2g
Protein 0g
PREPARATION:
Whisk all ingredients together in a bowl.
Serve over salad or other desired dish.

INGREDIENTS:
Re-whisk each time it is used.
3 Tbsp olive oil
2 Tbsp balsamic
vinegar
¼ tsp oregano
¼ tsp basil
Ground black
pepper to taste
107
MUSTARD
VINAIGRETTE
SERVES 4
NUTRITION:
Total calories 155

Total fat 18g
Saturated fat 1g
Sodium 15mg
Total fiber 0g
Sugar 1g
Protein 0g
5 Tbsp canola oil Whisk all ingredients together in a bowl.
2 Tbsp white Serve over salad or other desired dish.

wine vinegar Re-whisk each time it is used.
1 clove garlic,
minced
1 tsp Dijon
mustard
Ground black
pepper to taste
108
CREAMY
YOGURT
DRESSING
SERVES 5
NUTRITION:
Total calories 98
Total fat 5g
Saturated fat 0.75g
Sodium 70mg
Total fiber 0g
Sugar 7g
INGREDIENTS:
Protein 5g
16-oz plain
non-fat yogurt
PREPARATION:
2 stalks of celery,
Stir all ingredients together. If a creamier
finely diced
texture is preferred, yogurt can be blended
2 Tbsp olive oil in a food processor.
2 Tbsp lemon juice This can be used as salad dressing or as a dip.
2 garlic cloves,
minced
2 Tbsp fresh dill,

chopped
109
SWEET &
TANGY
MARINADE
FOR GRILLING
SERVES 4
NUTRITION:
Total calories 80
Total fat 6g
Saturated fat 1g
Cholesterol 0mg
Sodium 2mg
Dietary fiber 0g
Sugars 10g
Protein 0g
¼ cup rice Combine all ingredients in a bowl. Add raw

wine vinegar protein of your choice and let sit in the
refrigerator for at least 3 hours and then cook
2 Tbsp olive oil
as directed. Tastes best on fish, chicken or pork.
3 Tbsp maple syrup
2 Tbsp fresh
lemon juice
¼ tsp fresh
ground pepper
2 Tbsp chopped
parsley
110
CardioVascular Institute
at Beth Israel Deaconess Medical Center
bidmc.org/cvi
888-99-MYCVI

Hungry Heart Cookbook

Uploaded by

Copyright:

Available Formats

Hungry Heart Cookbook

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Hungry Heart Cookbook

Uploaded by

Copyright:

Available Formats

The CardioVascular Institute’s

Beth Israel Deaconess Medical Center created the CardioVascular

We encourage our patients—and everyone else—to avoid cardiovascular

We hope you never experience cardiovascular disease. If cardiac or

We wish you good meals and good health.

More information: bidmc.org/cvi

Heartmail subscriptions: bidmc.org/eletters

Liz is a registered dietitian at Beth Israel Deaconess Medical Center

Liz received her Bachelor of Science degree in human nutrition

Originally from Albany, NY, Liz is fluent in Italian. Her interests

In my work, I have found that many people struggle when trying to

I grew up in a Sicilian household. My love for cooking started in my

Liz Moore, RD, LDN

Soups & Stews

Dips, Dressings and Condiments

* Recipes reprinted with permission from the American Heart Association

2 cups tomatoes, Total calories 125

1 clove garlic, minced

Salt and pepper

1 medium green Total calories 39

Cut each bell pepper in half lengthwise; discard

In a medium skillet, dry-roast the almonds over

In a medium mixing bowl, beat the cream cheese,

Spoon the mixture into a piping bag fitted with

Topping Total fat 6g

2 Tbsp fat-free Meanwhile, in a small bowl, whisk together

Total calories 140

Combine all ingredients in a bowl and mix well.

1 cup white beans

2 Tbsp fresh cilantro

1 Tbsp lime juice

In a pot cook oil, garlic, onion, carrot, celery and

2 celery stalks, diced

32-oz low sodium

1 Tbsp olive oil Total calories 155

5 cups low sodium PREPARATION:

2 tsp dried basil

2 tsp dried parsley

2 tsp dried oregano

1 tsp ground cumin NUTRITION:

1 tsp turmeric Total calories 330

1 green pepper, Add the vegetables in the order given above,

1 cup chopped Add the chopped cilantro just before serving.

1 tsp olive oil NUTRITION:

2 onions, chopped Total calories 185

1 tsp ground cumin

1 tsp chili powder

2 tsp dried oregano

Total calories 216

1 tsp garlic powder

1 Tbsp olive oil

Total calories 135

2-oz block of blue PREPARATION:

3 cups Total calories 190

Total calories 209

Pour lentils into a pan and fill with water about

Bring 3 cups of water to a boil, add bulgur and

3 tsp dried rosemary

Total calories 200