Posts Tagged ‘healthy recipes’

Tasty, Heart Healthy Summer Breakfast recipe!

struedel1Grab some healthy summer fruits and mix up a heart healthy summer breakfast muffin that your family will love! This fat – free streusel muffin recipe is delicious and filling. Try it out to add some spice to your summer meals!

Fat – Free Streusel Muffins

Ingredients

  • 1 ½ cups all –purpose flour
  • ¾ cup sugar
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 2/3 cup non-fat plain yogurt
  • 2/3 cup skim milk
  • ½ cup blueberries or diced apples

Streusel Topping:

  • 1/3 cup sugar
  • ½ teaspoon cinnamon

Directions

In large bowl, combine flour, sugar, baking powder, baking soda and salt. Gently stir in the yogurt and milk, blending just until dry ingredients are moistened. Fold in fruit. Fill lightly greased or paper-lined muffin cups ½ full with batter. Place 1 teaspoon of cinnamon-sugar mixture on top of each, and add batter to fill the cups ¾ full. Bake at 400 degrees for 18 minutes or until well browned. Serve warm.

*Makes 12 muffins

Nutritional Information

  • Calories – 138
  • Fat – > 1 gram
  • Cholesterol – < 1 milligram
  • Sodium – 230 milligrams

This heart healthy summer recipe will fill you up and give you the energy to attack all your fun summer activities!

The Emory Women’s Heart Center is a unique program dedicated to screening, preventing and treating heart disease in women. Take the online heart disease risk assessment quiz to see if you are at risk for heart disease and if so, schedule your Cardiac Screening today to get individualed action plan for ensuring your heart is ready for the fun of summer! Call 404-778-7777 to learn more.

Heart Disease Screening

About Dr. Shirazi

Farheen Shirazi, MDFarheen Shirazi, MD is Assistant Professor of Medicine at Emory University School of Medicine. Dr. Shirazi completed medical school at Morehouse School of Medicine before completing her internship at NYU, residency at Stanford University and fellowship at Emory University. She is passionate about teaching patients how to reduce their risk for heart disease and stroke. Her practice encompasses the scope of general cardiology, with a focus on cardiovascular disease prevention and women’s health. Dr. Shirazi has published in the arena of preventive cardiology and is currently working on literature in the field of women’s cardiovascular health.

Dr. Shirazi is board certified in Internal Medicine (2009) and Cardiology. She is a member of several professional organizations including the American Heart Association, American College of Physicians, American Medical Association and the American College of Cardiology.

Dr. Shirazi will see patients at Emory at East Cobb – Heart & Vascular as well as Emory Heart & Vascular Center at 1365 Clifton Road. She enjoys drawing, painting and reading classical literature in her spare time.

Looking for a Great Heart Healthy Recipe for Your Spring BBQ? We Can Help!

Red Bean SaladIt is spring time and that means it is time to get outside and enjoy the gorgeous weather! Enjoy this tasty heart healthy recipe provided by the Emory Women’s Heart Center to to add some variety to your spring/summer cookout.

Red Bean Salsa Salad

Ingredients

  • 1 – 15.5 ounce can red beans, rinsed and drained
  • ¼ cup chopped green onions
  • 1 large tomato, seeded and chopped
  • 1 serrano pepper, seeded and chopped
  • 1 tablespoon chopped fresh cilantro or parsley
  • 1 tablespoon fresh lime juice
  • ¼ teaspoon salt
  • ¼ teaspoon coarsely ground black pepper
  • Lime slices (optional)

In medium bowl, combine all ingredients and mix well. Cover and refrigerate at least one hour to blend flavors. Garnish with lime slices if desired.

The Emory Women’s Heart Center is a unique program dedicated to screening, preventing and treating heart disease in women. Take the online heart disease risk assessment quiz to see if you are at risk for heart disease and if so, schedule your Cardiac Screening today to get individualed action plan for ensuring your heart is ready for the fun of summer! Call 404-778-7777 to learn more.

Heart Disease Screening

About Dr. Cutchins

Alexis Cutchins, MDDr. Alexis Cutchins has published several different articles on adipose tissue distribution and obesity in journals such as Circulation Research, Arteriosclerosis Thrombosis and Vascular Biology and Stroke and has a special interest in the effects of adipose tissue distribution on the heart.

Dr. Cutchins is board certified in Internal Medicine (2007) and Cardiovascular Diseases (2012). She is a member of several professional organizations including the American Heart Association and the American College of Cardiology.

Dr. Cutchins sees patients at Emory Heart & Vascular Center at Emory University Hospital Midtown and Emory Heart & Vascular Center at Emory Saint Joseph’s. She enjoys spending time outdoors with her husband, their three daughters and their dog. She loves to cook and ride horses.

Related Links

Emory Women’s Heart Center
Quiz – find out if you are at risk for heart disease
Eat Heart Healthy – Mediterranean Salmon Recipe via Dr. Cutchins
What is Congestive Heart Failure? Can I Prevent It?
Emory Healthcare Healthy Recipes Pinterest Board

Wake up your Taste Buds with this Fun, Summer Heart Healthy Chicken Recipe!

Fruity Chicken RecipeDo you think that you can’t have healthy and tasty in the same meal? Well, think again, this grilled chicken recipe provides tons of heart healthy benefits and also tastes amazing! Try it out at your next summer cookout!

Grilled Chicken with Warm Fruit Salsa

Ingredients

  • 3 kiwi fruits
  • 1 cup strawberries, halved
  • 1 cup cantaloupe melon, cubed
  • 1 teaspoon chopped fresh tarragon
  • 1 tablespoon olive oil
  • 2 tablespoons chopped shallots
  • 2 tablespoons raspberry vinegar
  • 2 teaspoon coarse black pepper
  • 4 skinless, boneless chicken breasts
  • Hot cooked rice (optional)

Preparation Information
Peel kiwi fruit and cut into π – inch thick slices. Cut slices in half to form half circles. Toss kiwi fruit rounds with strawberries, melon cubes, and tarragon in bowl. Heat olive oil in small saucepan. Stir in shallots and sauté until soft, but not brown. Stir in vinegar and pepper, and heat until mixture boils. Drizzle hot dressing over fruit, tossing gently to mix well. Set fruit aside to marinate for one to two hours. Grill or broil chicken breasts until cooked through. Spoon fruit salsa over chicken just before serving over rice.

Nutritional Information
Yield – 4 Servings
1 chicken breast with 2/3 cup fruit
Calories: 225
Fat: 6 grams
Cholesterol: 68 milligrams
Sodium: 82 milligrams

Spring time is also the perfect time to get your heart checked in time for summer! Schedule your heart screening today with an Emory Women’s Heart Center cardiologist

About the Emory Women’s Heart Center

Emory Women’s Heart Center is a unique program dedicated to screening, preventing and treating heart disease in women. The Center, led by nationally renowned cardiologist Gina Lundberg, MD provides comprehensive cardiac risk assessment and screenings for patients at risk for heart disease as well as full range of treatment options for women already diagnosed with heart disease care.

About Susmita Parashar, MD, MPH, MS

Susmita Parashar, MDSusmita Parashar, MD, MPH, MS is a Board certified cardiologist at the Emory Heart and Vascular Center and Assistant Professor of Medicine (Cardiology) at Emory University School of Medicine. Prior to joining as faculty in the Division of Cardiology, Dr Parashar was Assistant Professor of Medicine in the Division of General Medicine at Emory for 8 years. She applies her experience as a Board certified internist in providing a holistic care to patients. She was awarded the American Heart Association (AHA) Trudy Bush Fellowship for Cardiovascular Research in Women’s Health Award to recognize outstanding work in the area of women’s health and cardiovascular disease and Emory Department of Medicine Early Career Faculty Research Award for Clinical Research.

Dr. Parashar completed her residency in Internal Medicine at Medical College of Georgia, Augusta and Cardiology fellowship at Emory University. She completed her Master of Public Health and a Master of Science from Emory in 2005. A passionate clinician-researcher and educator, she trains medical students, residents and cardiology fellows. In addition, she conducts clinical research. Dr Parashar’s clinical and research focus is in preventive cardiology with a focus on women and cardiovascular diseases.

She has received several grants and awards from the National Institute of Health (NIH) and the AHA to conduct research on women and heart disease. She has served as Emory principal investigator for large NIH funded clinical research for heart attack patients. She was also invited to participate as a co-investigator for the NIH funded Cardiovascular Health Study for older adults. She has presented her work in national and international scientific meetings, including the AHA Annual Session, AHA Quality of Care and Outcomes Research in Cardiovascular Disease and Stroke, American College of Cardiology Annual Session, Society of General Internal Medicine and International Congress of Coronary Heart Disease.

Dr. Parashar has authored/coauthored over 60 peer-reviewed publications, including invited textbook chapters, manuscripts, abstracts and review articles. Her work has been published in such prestigious journals as the New England Journal of Medicine, Archives of Internal Medicine and Circulation, and highlighted by the Nature and national media such as CNN, CBS and NPR news.

She believes in family-career balance and applies her experience as a mother of two young children and wife to her work.

Related Resources

Emory Healthcare Recipes for Wellness
Emory Healthcare Healthy Recipes on Pinterest

Want a Heart Healthy Summer Dessert Recipe?

Raw Brownie RecipeThank you all for submitting recipes into the Emory Women’s Heart Center recipe contest! After consulting an Emory Healthcare nutritionist, we have selected LaVelle Johnson’s submission for the “OMG, It Can’t Be A Raw Brownie” Recipe as our favorite! LaVelle’s recipe was taken from the website PreventDisease.com. This recipe is amazing, but what is even more amazing about this delicious dessert – it’s heart healthy! Try out this new, fabulous brownie recipe to make a scrumptious dessert for your mother this Mother’s Day, and check out all of our great heart healthy recipes on our Pinterest page!

Brownie Base Ingredients

  • 1 cup Walnuts
  • 1 cup Medjool dates, pitted
  • ½ cup Raw Cocoa Powder
  • 1 Avocado

Icing Ingredients

  • 3 Tbsp Raw Honey
  • 1 Tbsp Maple Syrup
  • 3 Tbsp Cocoa Powder
  • 2 tsp Vanilla Extract
  • Dash sea salt
  • Dash cinnamon

Directions

  1. Combine walnuts, dates, and the 1/3 cup of cocoa powder in a food processor (or high-end blender) and pulse mixture until it looks like potting soil. Pat this into an 20cm x 20cm (8inch x 8inch) pan.
  2. With a food processor (or high-end blender) blend the avocado, honey, maple syrup, second lot of cocoa, vanilla, salt, and cinnamon until smooth.
  3. Spread the icing over the brownie base, then put in the freezer for about an hour to set. No matter how long the brownies stay in the freezer, they never become rock-hard mostly because they won’t last that long.
  4. Enjoy!

*Original image and adapted recipe from wayfaringchocolate.com

Eating healthy can help prevent heart disease. So why not, eat your favorite foods with different healthy twist and try it out! Remember to schedule your heart screening today!

Heart Disease Screening

About Emory Women’s Heart Center

Emory Women’s Heart Center is a unique program dedicated to screening, preventing and treating heart disease in women. The Center, led by nationally renowned cardiologist Gina Lundberg, MD provides comprehensive cardiac risk assessment and screenings for patients at risk for heart disease as well as full range of treatment options for women already diagnosed with heart disease care.

Related Links

Make a Healthy Nutrition New Years Resolution You Will Keep Year Long!

Did you make a New Years Resolution yet? According to a recent study at the University of Bristol, approximately 88% of the resolutions people make each New Years fail, even when the participants were extremely confident they would succeed. Well make a resolution you can keep by following some simple guidelines outlined by Emory Women’s Heart Center cardiologists. If you want to start eating a heart healthy diet and lose weight that you should start with small measurable goals instead of trying to make any dramatic changes right away.

For example, in order to change your diet, she recommends mapping out your menu for the month and only changing one or two things each week. This could be as simple as increasing the number of times each week you eat fish by one night and increasing your intake of a fruit by one a week. You can accomplish this by switching a carb snack for a fresh fruit one time a week. Write down your goals because you will be encouraged to progress.

Check out more healthy recipe and meal planning tips on this New Years heart healthy video –

About the Emory Women’s Heart Center
Emory Women’s Heart Center is a unique program dedicated to screening, preventing and treating heart disease in women. The Center, led by nationally renowned cardiologist Gina Lundberg, MD provides comprehensive cardiac risk assessment and screenings for patients at risk for heart disease as well as full range of treatment options for women already diagnosed with heart disease care.

Find out if you are at risk for heart disease by scheduling your comprehensive cardiac screening. Call 404-778-7777.

Related Resources:

Get Healthy Holiday Recipe Tips from Dr. Lundberg!

Healthy Holiday RecipesThere are so many temptations during the holiday season that cause many people to gain weight and develop unhealthy eating habits. Luckily, there are ways to enjoy most of your favorite foods but also ensure you are heart healthy. Join us on Tuesday, December 10 for a live web chat on Eating Heart Healthy During the Holidays. Gina Lundberg, MD, the Director of the Emory Women’s Heart Center, along with Stacy Jaskwhich, Nurse Practitioner specializing in women and heart disease will be giving us advice on how to prepare our menus during this festive time of year to ensure they are delicious but also healthy for your body and your heart. During the interactive chat, you will be able to ask direct questions to the leading authorities on heart disease in women as well as get the best information on how to eat heart healthy!

As a sneak peak for the types of information we will go over here are a few tips:

  • Eat turkey, instead of ham because ham is higher in sodium which can increase your blood pressure.
  • If you enjoy alcohol, limit your consumption to 1 to 2 glasses. Overindulging in alcohol increases the calorie consumption and also makes your more hungry.
  • Instead of making vegetable dishes with heavy cream and butter, try sautéing them. You will decrease the calories and really get more of the nutrients of the food out. For example, instead of your traditional green bean casserole, prepare fresh green beans, sautéed in olive oil and add a little lemon zest.
  • Drink lots of water. Before going back for your second helping of dessert, that third beer or that glass of eggnog, drink a glass of water to see if it craves the temptation to overindulge. You may think you are hungry when you are really thirsty.

Healthy Recipes Chat Sign Up
Join us on December 10 for more helpful tips to help ensure you stay heart healthy! To register for the chat visit emoryhealthcare.org/mdchats

About Gina Lundberg, MD

Dr. Gina LundbergGina Price Lundberg, MD FACC is the Director of the Heart Center for Women. She founded and directed The Women’s Heart Center, the first women’s cardiac prevention program in the state of Georgia in 1998.

She was named by Governor Sonny Perdue to the Advisory Board for Women’s Health, Georgia Department of Women’s Health, Department of Community Health for 2007-2008. She is a Clinical Associate Professor of Medicine at Emory University and teaches cardiology fellows at Grady Hospital. She also teaches medical students from the Medical College of Georgia in preventive cardiology. She is a member of the American College of Cardiologist’s Prevention of Cardiovascular Disease Committee.

She has been a Board Member of the American Heart Association for Atlanta since 2001. She has been involved with the Go Red for Women campaign since it launched in 2004. She has been on the Southeast Affiliate for the AHA’s Strategic Initiative Committee representing Go Red for Women. She is national speaker for the American Heart Association. She has also been working with the national organization, Sister to Sister Foundation from 2004 till the present with their Atlanta program.

She has been interviewed on the subject of Heart Disease in Women in Glamour Magazine, MD News, the Journal of the Medical Association of Georgia, the Atlanta Business Chronicle, the Atlanta Journal Constitution and other magazines. She has been interviewed on numerous local news shows and many radio programs over the years. Dr. Lundberg has published articles in several medical journals and contributed to several text books.

Dr. Lundberg has lived most of her life in Atlanta, GA. She attended the Medical College of Georgia and trained in Internal Medicine at Atlanta Medical Center (Georgia Baptist). Her cardiology fellowship was at Rush University in Chicago. She has been in private practice in Atlanta since 1994. She is Board Certified in Cardiology and Internal Medicine and re-certified in both in 2002. She has two children and considers motherhood her first and foremost career.
About Stacy Jaskwhich, NP-C
Stacy Jaskwhich is a certified Nurse Practitioner with 20 years of medical experience, primarily in Cardiology. After graduating with her BSN from the University of South Carolina, she found her career and passion for cardiology while caring for patients in the Cardiovascular Intensive Care unit. After obtaining her Masters degree as a nurse practitioner from Clemson University, she expanded her career while practicing in the emergency room setting both in Greenville South Carolina as well as Northwestern Hospital in Chicago, Illinois.

Stacy is currently the Clinical Coordinator of Saint Joseph’s Heart Center for Women where she personally evaluates women through early screening and education. She also promotes research and community awareness of women and heart disease. Her favorite aspect of care is education, which is crucial in cardiac prevention. She also enjoys motivating women to make healthy life style changes. She is a Nurse Practitioner for The Emory Clinic as well and sees patients at the East Cobb location. She is a member of the Preventive Cardiovascular Nursing Association, the American College of Cardiology and is involved in many other local Advanced Provider Associations. She was a finalist in the 2012 March of Dimes Nurse of the Year Award. Favorite pastimes include running, biking, shopping, and being outside and of course, spending time with family and friends.

About the Emory Women’s Heart Center
Emory Women’s Heart Center is a unique program dedicated to screening, preventing and treating heart disease in women. The Center, led by nationally renowned cardiologist Gina Lundberg, MD provides comprehensive cardiac risk assessment and screenings for patients at risk for heart disease as well as full range of treatment options for women already diagnosed with heart disease care.

Find out if you are at risk for heart disease by scheduling your comprehensive cardiac screening. Call 404-778-7777.

Related Resources:

Celebrate & Protect Your Heart During the Holidays

December Heart Healthy EventsTake time during the Holidays to take care of yourself and protect your heart! Attend an Emory HeartWiseSM Risk Reduction Program free educational seminar.

The HeartWise program aims to reduce people’s risk of heart disease through education and interaction. In addition to serving patients who currently suffer from heart disease, we also provide help to individuals who could be at risk for heart complications in the future including those who smoke, do not exercise or have high blood pressure.

Admission to HeartWise events is free and everyone is welcome! Call 404-778-2850 to reserve your seat, or you can sign up for one of our December HeartWise lectures online!

♥ New Year Goal Setting
Cheryl Williams, RD/LD
Monday, December 5, 2011
11:45 AM – 12:15 PM

♥ Exercise and Blood Pressure
Kerry Schwamb, Exercise Science Intern, Life University
Wednesday, December 7, 2011
11:30 AM – 12:00 PM

♥ Ins & Outs of Exercise
Clay Knight, Exercise Physiologist
Monday, December 12, 2011
11:45 AM – 12:15 PM

♥ New Year Goal Setting
Cheryl Williams, RD/LD
Monday, December 19, 2011
8:45 AM – 9:15 AM

Our HeartWise events are held at The Emory Clinic, 1525 Clifton Road NE, in the 5th Floor Conference Room.

Get more information on heart disease and heart disease prevention and check out Emory’s Recipes for Wellness to find some heart healthy recipes that will help you get through the holiday season with a slimmer waistline.

Please feel free to leave a comment if you have any questions or thoughts regarding any of the December HeartWise events. We look forward to seeing all of you there!

Related Resources:

Get through the Holidays with a Healthy Heart and Waistline!

The Emory Heart & Vascular Center has many healthy recipes to help you keep your menu heart and waistline friendly!   Spice up your table with our  cornbread crusted turkey and lower fat Mac and Cheese recipes! You can find more information on these recipes and other weight management and heart healthy recipes from Emory Healthcare by visiting: http://www.emoryhealthcare.org/healthy-recipes/.

Cornbread Crusted Turkey

Cornbread Crusted Turkey Recipe Ingredients:

  • 1 cup low-fat buttermilk Cornbread crusted turkey
  • 1 Tbsp Dijon mustard
  • 4 skinless turkey fillets (3 oz each)
  • 4×4 square of prepared cornbread
  • 1 egg white (or substitute liquid egg white)
  • 1 cup low-sodium chicken broth
  • 1 Tbsp cornstarch
  • 1 lb frozen baby carrots
  • 1 Tbsp fresh sage – rinsed, dried, and chopped (or 1 tsp dried sage)
  • 1 Tbsp butter

Cornbread Crusted Turkey Recipe Preparation

  • Preheat oven to 350 F. Combine buttermilk and Dijon mustard. Mix well.
  • Add turkey fillets to buttermilk mixture to marinate for 5-10 minutes while preparing cornbread.
  • Grind cornbread in a food processor, or use your fingers to make coarse crumbs.
  • Place breadcrumbs on a baking sheet and dry in a 300 F. oven or toaster oven for 4-5 minutes. Do not brown.
  • Pour breadcrumbs into a dry, shallow dish. Put egg white in a separate bowl.
  • Remove turkey from the buttermilk and dip each fillet first in the egg white and then in the cornbread crumbs to coat. Be sure to discard leftover buttermilk mixture and cornbread crumbs.
  • Place breaded turkey fillets on a baking sheet, and bake for 10-15 minutes (to a minimum internal temperature of 165 F).
  • While the turkey is cooking, combine chicken broth, cornstarch, carrots, sage and butter in a medium saucepan.
  • Bring to a boil over high heat, stirring occasionally. Lower temperature to a simmer.
  • Simmer gently for about 5 minutes, or until the butter is melted, the sauce is thick and the carrots are warm. Serve each 3-ounce turkey fillet with 1 cup of carrots and sauce mixture.

Nutritional Information Per Serving

Yield: 4 servings (serving size 3oz turkey, 1 cup carrots and sauce mixture)

  • Calories: 285
  • Total Fiber: 3 grams
  • Total Fat: 6 grams
  • Protein: 29 grams
  • Saturated Fat: 3 grams
  • Carbohydrates: 29 grams
  • Cholesterol: 48 milligrams
  • Potassium: 378 milligrams
  • Sodium: 420 milligrams

Healthier Mac n’ Cheese

If you are planning on serving Mac and Cheese, try this lighter version that will please the whole family. The recipe combines reduced fat cheddar cheese, sour cream and cottage cheese to create a scrumptious side dish or entree.Healthier Macaroni and Cheese

Healthier Mac n’ Cheese Recipe Ingredients:

  • 4 cups cooked elbow macaroni (about 2 cups uncooked)
  • 2 cups (8 ounces) shredded reduced-fat sharp cheddar cheese
  • 1 cup 1% low-fat cottage cheese, use food processor until smooth
  • 3/4 cup nonfat sour cream
  • 1/2 cup skim milk
  • 2 tablespoons grated fresh onion
  • 1 1/2 teaspoons reduced-calorie, reduced fat stick margarine, melted
  • 1/4  c egg substitute
  • 1 tablespoon Dijon mustard
  • Vegetable cooking spray
  • 1/4 cup dry breadcrumbs
  • 1 tablespoon reduced-calorie, reduced fat stick margarine, melted
  • Spices: 1/4 teaspoon salt, 1/4 teaspoon pepper,  1/4 teaspoon paprika, Fresh Italian flat leaf parsley, chopped

Healthier Mac n’ Cheese Recipe Preparation

Combine first 11 ingredients; stir well and spoon into a 2-quart casserole coated with cooking spray. Combine breadcrumbs and next 2 ingredients; stir well. Sprinkle over casserole. Cover and bake at 350° for 30 minutes. Uncover; bake 5 minutes or until set. Garnish with fresh parsley.

Nutritional Information Per Serving

Yield: 6 servings (serving size: 1 cup)

  • Calories 286
  • Fat 5 g
  • Sat Fat 2 g
  • Cholesterol 13 mg
  • Sodium 617 mg
  • Carbohydrate 38 g
  • Fiber 2 g
  • Protein 22 g

For other heart healthy recipes, visit Emory Healthcare’s Recipes for Wellness at http://www.emoryhealthcare.org/healthy-recipes/. We have recipes for appetizers, entrees, side dishes, soups and salads as well as desserts! Start your new year’s resolution early by maintaining a healthy diet through the holidays!

Recipe & Heart Healthy Related Resources: