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Healthy You Recipes
Heart Healthy RecipesTry these recipes that are not only good for the heart, but also delicious.Strawberry-Rhubarb Parfait1 pint fresh strawberries, hulled and quartered (or halves if small)1/2 pound fresh rhubarb, cut in 1/2-inch lengths 1/4 cup sugar 3 tablespoons orange juice 1-1/3 cups nonfat plain yogurt Directions: In a medium saucepan, combine strawberries, rhubarb, sugar, and orange juice. Bring to a boil over moderate heat, stirring to dissolve sugar. Reduce heat, cover and simmer slowly until strawberries and rhubarb are very soft, about 10 minutes. Transfer to a small bowl and refrigerate until cold. To serve, spoon alternate layers of yogurt and fruit into four balloon wineglasses or parfait glasses, ending with a spoonful of fruit. Allow a total of 1/3 cup fruit and 1/3 cup yogurt per serving. Refrigerate remaining fruit for another use. Serve parfaits immediately. Hearts of Romaine with Marinated ArtichokesMarinated Artichoke Hearts:24 fresh baby artichokes (about 1 to 1-1/2 ounces each), or 2 (9 ounce) packages frozen artichoke hearts 2 lemons, halved 1 teaspoon salt 2/3 cup bottled nonfat Italian salad dressing 2 tablespoons chopped fresh parsley 2 heads romaine lettuce 1 roasted red bell pepper, peeled and sliced in thin strips Directions: Make marinated artichoke hearts: If using fresh artichokes, fill a medium bowl with cold water and add the juice of 1/2 lemon. Peel back the outer leaves on each artichoke until they break off at the base. Keep removing leaves until you reach the pale green “heart.” Cut about 1/3 inch off the top of the heart to remove the pointed tips. Cut away any stem. Trim the base to remove any dark green parts immediately rub each heart all over with lemon to prevent browning, using two of the remaining lemon halves. Drop the hearts into the bowl of water. In a medium saucepan, bring 4 cups water to a boil over high heat. Add salt and the juice of the remaining lemon half. Drain artichokes and add to boiling water. Cook until tender when pierced with a knife, about 10 minutes. Drain and pat dry. When cool enough to handle, cut each artichoke in half lengthwise. If using frozen artichokes, thaw them and pat them dry. Cut in half if whole. In a small bowl, combine artichoke halves, dressing, and parsley. Toss gently. Let fresh artichokes cool. Pull off all the dark green outer leaves of the lettuce, reserving for another use. Use only the pale green inner leaves (the “hearts”). Each heart should weigh 6 to 8 ounces. Cut off the core, leaving the leaves whole. Rinse well with cold water and pat thoroughly dry. Arrange romaine hearts on a large serving platter in a sunburst pattern. Using a slotted spoon to lift them out of the marinade, arrange artichokes at the base of the hearts. Crisscross strips of red pepper over the romaine leaves, then drizzle the leaves with the remaining artichoke marinade. Warm Whole Wheat Crepes with Strawberries And Frozen Vanilla Yogurt1 pint strawberries, hulled and quartered1 teaspoon sugar 1 cup nonfat milk 1/2 cup liquid egg substitute 1/2 teaspoon vanilla extract 6 tablespoons whole wheat flour 1/4 cup unbleached all-purpose floor Pinch salt 1/2 cup nonfat frozen vanilla yogurt Directions: Puree 3/4 cup of the strawberries in a food processor or blender until smooth. Transfer to a bowl and stir in sugar. You should have about 3/4 cup strawberry puree. In another bowl, combine remaining strawberries with 1/4 cup strawberry puree and toss to coat. In a large bowl, whisk together milk, egg substitute, and vanilla. In another bowl, stir together whole wheat flour, all-purpose flour, and salt. Add dry ingredients to wet ingredients and whisk lightly, just until there are no lumps. Spray a 10-inch nonstick skillet lightly with nonstick spray and set over moderate heat. When hot, add 1/4 cup of batter. Swirl skillet so batter covers the bottom of the skillet evenly and goes just a little way up the sides. Cook until golden, about 1 to 1-1/2 minutes. With a rubber spatula, loosen the crepe around the edges, then slip the spatula underneath the crepe and flip it. Cook the other side until golden. Transfer to a paper towel to cool. Repeat with remaining batter. (You will only need to spray the skillet once, for the first crepe.) When crepes are cool, you can stack them directly on top of each other. Preheat oven to 400 degrees F. To assemble crepes, lay one crepe out flat on a work surface. Put one quarter of the strawberries in the center of the crepe. Fold the bottom up over the filling, then fold the sides in and the top down. Put seam side down on a baking sheet. Repeat with the remaining crepes. Top each crepe with 1 tablespoon strawberry sauce and bake until warm, about 5 minute. Serve immediately, topping each crepe with 2 tablespoons of frozen yogurt. Banana Pancakes1 cup all purpose flour1/4 cup wheat bran 1/4 cup oatmeal 2 tablespoons brown sugar 1 teaspoon wheat germ 1 cup chopped bananas (ripe) 1/2 teaspoon vanilla extract 1/4 teaspoon orange zest 2 teaspoons baking powder 1/2 teaspoon baking soda 1-1/2 cups soy milk Directions: Mix soy milk with banana, vanilla, orange zest, and brown sugar. Mix with flour, wheat bran, oatmeal, wheat germ, baking powder, and baking soda. Cook in a Teflon pan until bottom is golden brown and plastic or wooden spatula slip underneath with ease. Flip and cook remaining side. Ornish Breakfast Sandwiches1 Ornish-friendly English muffin or bagel, preferably whole wheat1/4 cup egg substitute 1 slice Yves Veggie Canadian Bacon or similar product 1 slice fat-free cheese or 1 slice soy cheese Directions: Toast muffin or bagel. Place slice of cheese on bottom half of bread. Saute’ veggie bacon lightly in a small skillet. Place on top of cheese. Pour egg substitute in a small saute’ pan that was lightly sprayed with cooking spray. Prepare over medium high heat. Heat omelet style, fold in half, and place over veggie bacon. Top with second half of bread. Summer Squash and Orzo Soup1/4 cup water or vegetable broth1 onion, finely chopped 1 clove garlic, minced 1 stalk celery, chopped 1 medium yellow summer squash, diced 1 medium zucchini, diced 6 cups nonfat vegetable broth or vegetarian “chicken” flavored broth 1/4 teaspoon black pepper 2 cups chopped fresh or low-sodium canned tomatoes 1 teaspoon dried basil leaves 1 teaspoon dried oregano leaves 1/2 cup orzo or other tiny pasta, whole wheat variety preferred 2 tablespoons chopped fresh parsley 1/2 cup Parmesan soy cheese alternative (optional) Directions: Heat the 1/4 cup water or broth in a large, heavy soup pot. Add the onion and garlic. Cook and stir until tender. Add the celery, summer squash, and zucchini and cook for 3 minutes. Add more liquid during this process if necessary. Add 6 cups broth, pepper, tomatoes, basil, oregano, and orzo. Bring to a boil, cover, and simmer for 8 minutes or until orzo is tender. Add parsley and cheese, if using. Soybean Minestrone1 cup diced green cabbage1/2 cup diced onion 1/2 cup diced carrots 1/2 cup diced celery 1/2 cup diced peeled baking potato 1/2 cup diced red bell pepper 1 cup canned ground tomatoes or diced tomatoes diced finer by hand 5 cups vegetable stock, homemade or store-bought 1/2 cup diced zucchini 2 cups shelled soybeans 1 tablespoon minced fresh oregano Salt and pepper Directions: In a large pot, combine cabbage, onion, carrots, celery, potato, tomatoes, bell pepper and vegetable stock. Bring to a simmer over moderate heat. Cover, adjust heat to maintain a simmer, and cook until vegetables are half done, about 15 minutes. Add zucchini. Cover and simmer until vegetables are tender. Add soybeans and oregano, simmer for 5 minutes. Season to taste with salt and pepper. Shells Stuffed with Spinach and TofuCooking spray1-1/2 cups chopped onions 6 cloves garlic, minced 1 package (10 ounces) spinach leaves, torn 3/4 cup finely chopped parsley 1-1/2 teaspoons dried basil leaves 1 package (14 ounce size) firm tofu, finely chopped 1-1/2 cups shredded fat-free mozzarella cheese or soy cheese alternative 2 tablespoons grated soy Parmesan cheese alternative 20 jumbo pasta shells (6 ounces), cooked until al dente 2 cups fat free marinara sauce, homemade or store bought Directions: Spray skillet with cooking spray; heat over medium heat until hot. Saute onions and garlic until transparent, 3 to 5 minutes. Wash spinach; add to skillet with water clinging to leaves. Add parsley and basil and cook, covered, over medium heat until spinach is wilted, 3 to 5 minutes. Remove from heat and cool slightly. Stir in tofu and cheese. Stuff each shell with about 3 tablespoons tofu-cheese mixture. Arrange shells in baking pan and spoon marinara sauce over. Bake at 350 degrees, loosely covered, until hot through, 20 to 25 minutes. Source: Dr. Dean Ornish Program for Reversing Heart Disease This page last updated 2/12/08 04:08 PM
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