Smart 4 Your Heart

Berry Sorbet

Margaret — Sat, 07 Mar 2009 00:27:09 +0000

3/4 cup frozen mixed berries, do not thaw

3 tablespoons pomegranate or blueberry juice

1. Place berries in a small bowl food processor, and let stand about 15 to 20

minutes. Do not allow berries to completely thaw.

2. Add juice and process until consistency of soft-serve ice cream.

3. Serve, as this is best eaten immediately after making.

HELPFUL HINTS

This is best made in a food processor. If not served immediately, mixture will melt and become running instead of having a creamy consistency.

May use 1/4 cup each of blueberries, blackberries and raspberries.

Freeze extra juice for later use if desired. Increase quantities for the number of servings desired. Use a large food processor for larger quantities.

Makes 1 serving. Serving size 3/4 cup

Calories 87, Protein 1 g, Carbohydrate* 21 g (*no added sugars), Fiber 4.5 g, Soluble fiber 1 g, Fat 0.6 g, Saturated fat 0 g, Cholesterol 0 mg, Sodium 6 mg, Potassium 74 mg, Calcium 26 mg, Omega-3 7 mg

Hummus

Margaret — Sat, 07 Mar 2009 00:19:20 +0000

1 (15-ounce) can garbanzo beans or chickpeas, drained

1 clove garlic

1/4 cup tahini (sesame seed paste)

2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1/4 teaspoon cumin

1/4 teaspoon sea salt

1/4 cup water

1. With food processor running, drop garlic in chute and process until finely

chopped. If your processor does not have a chute, place in bowl, cover and

process until chopped. Turn off and add remaining ingredients. Process until

smooth.

2. Taste and adjust, adding more lemon juice if you want more, or adding water if

you want it thinner. It may thicken as it chills and need thinning to get the

desired consistency.

3. Refrigerate up to two weeks. Hummus may also be frozen. Thaw in refrigerator

overnight to use.

Serving size 2 tablespoons. Calories 58, Protein 2 g, Carbohydrate* 6 g(*no added sugars), Fiber 1 g, Soluble fiber 0.3 g, Fat 3 g, Saturated fat 0.4 g, Cholesterol 0 mg, Sodium 44 mg, Potassium 72 mg, Calcium 16 mg, Omega-3 ALA 2 mg, Bonus: Copper (269% DV)

Tahini is sesame seed paste and can be found in jars in the ethnic foods section or health food section of the grocery store or a Middle Eastern grocery store. Stir before using. Store in the refrigerator once opened.

Berry Chicken

Margaret — Sat, 07 Mar 2009 00:14:30 +0000

2 chicken breasts (4 ounces each)

Sauce:

1 clove garlic

1 tablespoon canola oil

1 tablespoon raspberry vinegar

2/3 cup frozen mixed berries, thawed (or fresh)

1. To cook chicken, rub with a little oil and place in countertop grill, sauté pan, grill

pan or under broiler. Cook to an internal temperature of 170°F.

2. To make sauce, add garlic to food processor while machine is running. Turn off.

when garlic is minced. Add remaining sauce ingredients to processor and process

until blended.

3. When ready to serve, heat sauce until only warm.

Serving size 4 ounces chicken + 1/4 cup sauce. Calories 222, Protein 27 g., Carbohydrate* 8 g, (*no added sugars), Fiber 1.5 g, Soluble fiber 0.5 g, Fat 8.5 g, Saturated fat 0.8 g, Cholesterol 66 mg, Sodium 176 mg, Potassium 297 mg, Calcium 21 mg, Omega-3 ALA 690 mg, Bonus:,Selenium (29% DV), Vitamin C (20% DV)

Spinach Parmesan

Margaret — Fri, 06 Mar 2009 23:58:00 +0000

1 tablespoon dry roasted, unsalted, sunflower seeds

9 ounces baby spinach (or remove tough stems if not baby)

1 tablespoon Parmesan cheese (fresh grated)

1. Toast sunflower seeds in dry pan over medium heat until golden. Set aside.

2. Grate Parmesan cheese.

3. Wash and drain spinach, place in bowl, and microwave for 2 to 3 minutes until

wilted.

4. Immediately top with Parmesan cheese and sunflower seeds, and cover to allow

the heat from the spinach to melt the Parmesan.

Serves 2.

Serving size 1/2 cup. Calories 92, Protein 5 g, Carbohydrate* 16 g(*no added sugars), Fiber 7 g, Soluble fiber 0.7 g, Fat 3 g, Saturated fat 1 g, Cholesterol 0.5 mg, Sodium 255 mg., Potassium 34 mg, Calcium 134 mg, Omega-3 ALA 177 mg

Turkey Sausage

Margaret — Fri, 06 Mar 2009 23:45:52 +0000

1-1/4 pounds ground turkey breast or turkey white meat

1/3 cup oat bran

1/4 cup plain, unsweetened soy milk, skim milk or water

1 teaspoon rubbed sage (or more to your taste)

1 pinch each paprika, black pepper, thyme, nutmeg

1/2 teaspoon no-salt seasoned salt substitute (optional)

1. Mix all ingredients and refrigerate for 30 minutes or overnight if you have time.

2. Form into 8 flattened patties (about 1/4 cup each), unless you prefer to have

crumbles.

3. Sauté in heavy skillet over medium heat until golden. Turn and cook other side.

4. Cook until a meat thermometer reads 165ºF.

8 servings Serving size 1/4 cup patty, Calories 90, Protein 18 g, Carbohydrate* 3 g (*no added sugars), Fiber 1 g, Soluble fiber 0.2 g, Fat 1 g, Saturated fat 0.4 g, Cholesterol 35 mg, Sodium 51 mg, Potassium 396 mg Calcium 14 mg Omega-3 ALA 10 mg

Bean Butternut and Kale Soup

Margaret — Sun, 01 Mar 2009 21:21:54 +0000

1 can black beans, drained and rinsed

1 can kidney beans, drained and rinsed

1 medium onion chopped

2 stalks celery, chopped

2 tablespoons extra virgin olive oil

8 cup water plus 1 tablespoon Better than Bouillon chicken base

2 cloves garlic, finely chopped

2 carrots, diced

1 yellow squash, diced

2 cups frozen vegetables (green beans, corn, mixed vegestables)

1 can diced tomatoes including liquid (Muir Glen Fire Roasted, no-salt-added)

2 cups cooked mashed butternut squash or can pumpkin

2 cups chopped kale (may use spinach or collards)

Saute onion and celery in oil, add water, garlic, carrots and beans. Bring to boil, lower to simmer and cook 15 minutes. Add remaining ingredients except kale and cook 15 minutes longer. Add kale and cook another minute.

Yileds 16 cups