Heart Healthy

Blueberry Pancakes

Serves 1

Ingredients

• 1/4 cup whole-wheat flour

• 1/3 teaspoon baking powder

• 1/2 teaspoon sugar

• 1/4 teaspoon cinnamon

• 1/4 cup skim milk

• 1 tablespoon egg whites, lightly beaten

• 1/2 teaspoon canola oil

• 10-12 fresh or frozen whole blueberries

Directions

In a large bowl, mix flour, baking powder, sugar and cinnamon together.

In another bowl, beat milk, egg and oil together. Add the liquid mixture to the flour mixture, and stir until the flour is moistened.

Add blueberries and stir gently.

Coat a griddle or skillet with cooking spray and heat to medium-high heat. Pour about 1/4 cup of batter onto the hot griddle and cook until browned. Flip and brown the other side.

Nutrition

• Cholesterol:35 mg

• Calories:158

• Sodium:240 mg

• Total fat:4 g

• Total carbohydrate:28 g

• Saturated fat:1 g

Overnight Oats

Ingredients

• 1/3 cup old-fashioned oats

• 3 tablespoons fat-free milk

• 3 tablespoons reduced-fat plain yogurt

• 1 tablespoon honey

• 1/2 cup assorted fresh fruit

• 2 tablespoons chopped walnuts, toasted

Directions

• In a small container or Mason jar, combine oats, milk, yogurt and honey. Top with fruit and nuts. Seal; refrigerate overnight.

You can use 1/2 cup soy or coconut milk instead of milk and yogurt.

Nutrition Facts

Calories: 345 calories

Fat: 13g fat

Saturated fat : 2g

Cholesterol: 4mg

Sodium 53mg

Carbohydrate 53g

sugars: 31 g

Fiber: 5g

Protein: 10g

Spinach Berry Salad

Serves 1

Ingredients

• 1 packed cups torn fresh spinach

• 1/4 cup sliced fresh strawberries

• 1/4 cup fresh, or frozen, blueberries

• 1/4 small sweet onion, sliced

• 1 tablespoon chopped pecans, toasted

Salad dressing:

• 1/2 tablespoon white wine vinegar, or cider vinegar

• 1/2 tablespoons balsamic vinegar

• 1/2 tablespoons honey

• 1/2 teaspoons Dijon mustard

• 1 pinch pepper

Directions

In a large salad bowl, toss together spinach, strawberries, blueberries, onion and pecans.

In a jar with a tightfitting lid, combine dressing ingredients. Shake well. Pour over salad and toss to coat. Serve immediately.

Turkey and Broccoli Crepes

Number of servings

Serves 1

Ingredients

1. 1/2 cups chopped broccoli

2. 1 prepackaged crepe, 8 inches

3. 1 ounces reduced-sodium turkey breast, sliced

4. 2 tablespoons finely shredded reduced-fat colby jack cheese

Directions

Heat the oven to 350 F. Lightly coat a baking dish with cooking spray.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli. Cover and steam until tender-crisp, about 5 to 7 minutes.

Heat the crepes in the microwave for 30 seconds to 1 minute, or according to package directions. Place the turkey, steamed broccoli and cheese on crepe. Roll up and place seam-side down in the prepared baking dish. Bake until the cheese melts, about 5 minutes. Serve immediately.

Nutrition

Salad

• Total carbohydrate25 g

• Dietary fiber4 g

• Sodium198 mg

• Saturated fat0.5 g

• Total fat5 g

• Trans fat0 g

Crepe

• Calories : 223

• Total fat: 7 g

• Saturated fat: 4 g

• Trans fat: Trace

• Monounsaturated fat: 1 g

• Cholesterol: 47 mg

• Sodium: 200 mg

• Total carbohydrate: 23 g

• Dietary fiber: 3 g

• Total sugars: 14 g

• Added sugars: 0 g

• Protein: 17 g

Ingredients

Pesto:

• 2 cups loosely packed basil leaves

• ½ cup (2 ounces) grated fresh Parmesan cheese

• 2 tablespoons pine nuts, toasted

• 2 tablespoons water

• 2 tablespoons extravirgin olive oil

• ¼ teaspoon salt

• ⅛ teaspoon freshly ground black pepper

• 1 garlic clove, crushed

Beans:

• 1 pound dried Great Northern beans

• 10 cups water, divided

• 1 ½ cups coarsely chopped onion

• 1 tablespoon chopped fresh sage

• 1 tablespoon olive oil

• 2 garlic cloves, crushed

• 1 teaspoon salt

• ¼ teaspoon freshly ground black pepper

• 1 cup chopped bottled roasted red bell peppers

• 1 tablespoon balsamic vinegar

Directions

Instructions Checklist

• To prepare pesto, combine first 8 ingredients in a food processor; process until smooth.

• To prepare beans, sort and wash the beans. Combine beans and 4 cups water in a 6-quart pressure cooker. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure, and cook 3 minutes. Remove from heat; place cooker under cold running water. Remove lid; drain beans.

• Combine beans, 6 cups water, onion, sage, 1 tablespoon olive oil, and 2 garlic cloves in cooker. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure; cook 12 minutes. Remove from heat; place cooker under cold running water. Remove lid; let bean mixture stand for 10 minutes. Drain bean mixture in a colander over a bowl, reserving 1 cup liquid. Return bean mixture and reserved 1 cup liquid to cooker. Add 1 teaspoon salt, 1/4 teaspoon black pepper, bell peppers, and vinegar. Stir well to combine. Top bean mixture with pesto.

Nutrition Facts

Per Serving:

Calories: 292 calories

Fat: 8g

Saturated fat: 2.1g

Mono fat: 4.1g

Poly fat: 1.2g

Protein 16.3g

Carbohydrates 40.5g

Fiber 12.7g

Cholesterol 5mg

Baked Cod with Cauliflower Rice and Warm Chocolate Pudding for dessert

Serves 1

Baked Cod

Ingredients

1. 1 cod fillet, 4 to 5 ounces

2. 1 lemon 4 wedges

3. 1/4 teaspoon Old Bay Seasoning or other seasoning blend

Directions

Heat the oven to 350 F. Lightly coat a square of aluminum foil with cooking spray.

Place the cod fillet on aluminum foil. Squeeze a lemon wedge over fillet, and sprinkle each with Old Bay Seasoning.

Wrap the aluminum foil around the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Cauliflower Rice

Ingredients

1. 1/4 large head cauliflower, separated into 1-inch florets

2. 1 tablespoons olive oil

3. 1/4 medium onion, finely diced

4. Kosher salt

5. 1 tablespoons fresh parsley leaves, finely chopped

6. Juice of 1/4 lemon

Directions

Trim the cauliflower florets, cutting away as much stem as possible. Break up the florets into a food processor and pulse until the mixture resembles couscous.

Heat the oil in a large skillet over medium-high heat. At the first wisp of smoke from the oil, add the onions, and stir to coat. Continue cooking, stirring frequently, until the onions are golden brown at the edges and have softened, about 8 minutes. Add the cauliflower, and stir to combine. Add 1 teaspoon salt, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes. Remove from the heat.

Spoon the cauliflower into a large serving bowl, garnish with the parsley, sprinkle with the lemon juice and season to taste with salt. Serve warm.

Warm Chocolate Pudding

Ingredients

1. 1/2 teaspoon ground flaxseeds (flax meal)

2. 1 1/2 teaspoons brewed espresso

3. 6 tablespoons skim milk, divided

4. 2 tablespoons sugar, divided

5. Pinch of salt

6. 2 tablespoons unsweetened cocoa powder

7. 1/4 teaspoon vanilla extract

8. 1 teaspoon cornstarch

Directions

In a medium bowl, lightly beat ground flaxseeds (flax meal) with warm espresso with a fork. Set aside.

In a medium saucepan, combine 4 tablespoons milk, 1 tablespoon sugar and salt. Bring to a simmer over medium heat, stirring occasionally.

Meanwhile, in a medium bowl whisk the remaining sugar, cocoa powder and cornstarch. Then whisk in the remaining milk until blended. Whisk the simmering milk mixture into the cocoa mixture.

Pour the mixture back into the saucepan and bring it to a simmer over medium heat, whisking constantly, until thickened and glossy, about 3 minutes. Remove from heat.

Whisk about 3 tablespoons of the hot cocoa mixture into the beaten flaxseeds. Add this mixture to the saucepan and cook over medium-low heat, whisking constantly, until steaming and thickened, about 2 minutes. Do not let the mixture boil. Whisk in vanilla. Serve warm.

Nutrition

Baked Cod:

• Calories90

• Total fat1 g

• Saturated fatTrace

• Trans fat0 g

• Monounsaturated fatTrace

• Cholesterol49 mg

• Sodium220 mg

• Total carbohydrateTrace

• Dietary fiber0 g

• Total sugars0 g

• Added sugars0 g

• Protein20 g

Pudding:

• Calories169

• Total fat1 g

• Saturated fatTrace

• Trans fat0 g

• Monounsaturated fat<1 g

• Cholesterol2 mg

• BBQ Cauliflower (eat with rice and salad)

Ingredients (3 servings)

• 1 large cauliflower head

• 2/3 cup natural BBQ sauce (low sodium)

• 1 tablespoon arrowroot starch

• Seasonings:

  • 1 1/2 tablespoon smoked paprika

  • 1/2 tablespoon cumin

  • 2 teaspoons garlic powder

  • 2 teaspoons onion powder (or minced onion)

  • sea salt & pepper to taste

• spray extra-virgin olive oil

Directions

• Set oven to 410F.

• Chop the florets off the head of the cauliflower.

• Spread the florets on a baking sheet and spray them with olive oil.

• Season with garlic powder, onion, cumin, smoked paprika and pepper and rub the season into the florets to ensure they are all coated.

• Roast for 15 minutes then remove them from the oven and place them in a large bowl.

• In a separate bowl, mix together arrowroot starch and BBQ sauce.

• Pour the sauce over the florets, and shake the bowl to mix.

• Place the florets back on the baking sheet and roast for another 5 to 10 minutes.

Nutritional Info ( Per Serving)

Calories: 126

Protein: 5g

Fat: 2g

Carbs: 24g

Fiber: 6g

Sugar: 11g

Sodium : Depends on the BBQ sauce