Posts Tagged ‘recipe’

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.

Eat Heart Healthy! Mediterranean Salmon Recipe via Dr. Cutchins!

Heart Healthy Salmon RecipeWe are proud to welcome a new female cardiologist, Alexis Cutchins, MD, to the Emory Heart & Vascular Center. Dr. Cutchins has provided a great recipe for us to use to eat healthier for our heart! This light, low calorie meal fits well into a Mediterranean diet which highlights the use of olive oil, lots of vegetables, legumes, fresh fruits, unrefined cereals, moderate consumption of dairy (mostly cheese and yogurt), moderate fish, and low amounts of chicken and red meat. The Mediterranean diet has been shown to improve cholesterol levels and contribute to weight loss when combined with daily physical activity. Dr. Cutchins often recommends the Mediterranean diet to her patients with obesity, the metabolic syndrome, and elevated blood pressure and cholesterol.

Salmon with Tomato, Capers and Feta (approx. 450 calories per serving)

Ingredients (for two people):

  • 10 oz of salmon filet (with or without skin, can be divided in two portions before or after cooking)
  • ½ pint cherry or grape tomatoes
  • 1 large clove garlic, crushed
  • One shallot (finely chopped)
  • 1/2 tablespoon capers
  • Crushed black pepper
  • 1/2 tablespoon olive oil
  • Feta cheese (approx. 2 oz)

Steps:

Preheat oven to 400 degrees.

Dice tomatoes and place in a bowl with garlic, shallots and capers. Season to taste with freshly ground black pepper, mix thoroughly. Line a baking dish with aluminum foil and allow enough foil hanging over the sides to wrap the salmon up after preparing. Drizzle the olive oil on top of the foil at the bottom of the pan and place the salmon in the center. Season the salmon with some freshly ground black pepper then add the tomato mixture to the top of the salmon. Either crumble feta or use slices of feta on top of tomato mixture. Package salmon and tomato mixture up in the foil and place in oven for 20 minutes at 400 degrees. Serve with a side of baby arugula salad with strawberries, walnuts and balsamic vinaigrette (1 tablespoon Extra Virgin Olive Oil, 2/3 tablespoon balsamic vinegar, 1 teaspoon Dijon mustard, and salt and pepper to taste).

Dr. Alexis Cutchins

Dr. Alexis Cutchins

 

About Dr. Cutchins
Dr. Cutchins recently completed her cardiology fellowship at the University of Virginia Medical Center and specializes in general cardiology, heart disease prevention and has a passion for caring for women with heart disease. She sees patients at Emory Heart & Vascular Center at Perimeter – 875 Johnson Ferry Road, Atlanta, GA, 30342, 404-778-6070 as well as at Emory Heart & Vascular Center at Midtown, 550 Peachtree Street, NE, Atlanta, GA 30308, 404-686-7878.

 

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Heart Healthy Cornbread for Your Spring Picnic!

Heart Healthy Cornbread RecipeUse this yummy “Good for you Cornbread” recipe to add a heart healthy option to your spring picnic basket.  It will not only taste great but also provides a heart healthy carbohydrate option.

Ingredients:

  • 1 cup cornmeal
  • 1 cup flour
  • 1/4 cup sugar
  • 1 tsp baking powder
  • 1 cup low-fat (1%) buttermilk
  • 1 large egg
  • 1/4 cup soft tub margarine
  • 1 tsp vegetable oil (to grease pan)

Instructions:

Preheat oven to 350 OF. Mix together cornmeal, flour, sugar, and baking powder. In another bowl, combine buttermilk and egg. Beat lightly. Slowly add buttermilk and egg mixture to dry ingredients. Add margarine and mix by hand or with mixer for 1 minute. Bake for 20-25 minutes in an 8- by 8-inch, greased baking dish. Cool. Cut into 10 squares.

Yield: 10 servings

Nutritional Information Per Serving (1 square)

  • Calories: 178
  • Fat: 6 grams
  • Cholesterol: 22 milligrams
  • Sodium: 94 milligrams

Source: National Institutes of Health – www.nih.gov/ Keep the Beat: Heart Healthy Recipes

Enjoy this recipes and find other heart healthy recipes at  Emory Healthcare’s Recipe’s for Wellness site.

Emory Healthcare is a proud partner of the American Heart Association in the My Heart. My Life campaign that helps consumers learn the 7 simple steps to a healthy lifestyle.

Celebrate Heart Month with this Tasty Pasta Salad Recipe!

Thank you to those who attended our  live web chat on Nutrition for the Heart! We had an excellent discussion and thank Emory Heart & Vascular Center Registered Dietician Cheryl A. Williams, RD, LD (pictured below) for her insight on this important topic!   If you were not able to attend the live chat, you can view the transcript from this chat and others using the “Past Web Chats” link in the top navigation bar.

Cheryl Williams

We would like to clarify a question posed in the chat regarding the amount of fish that is healthy for your heart.  The guidelines for fish consumption are 2 servings of fatty fish, salmon, trout, mackerel etc.,  per week for heart health. There are no separate guidelines for white-flesh fish  such a tilapia.  For people who do not like fatty fish they can have white-flesh fish instead (if not fried), as it generally has less saturated fat then red meat and poultry.

Eating fish is healthy and tasty too!  Cheryl provided us with this delicious Salmon Pasta Salad recipe.  Try it! I am sure you will like it and your heart will too!

Fresh Veggie & Salmon Whole Wheat Pasta Salad

Makes 16 servings (servings size: 1 cup)

Healthy Pasta Salad Recipe♥ 16 ounces whole wheat pasta (penne, bowtie, etc.)
♥ Three 6-7 ounce cans of Wild Alaska Pink Salmon (sockeye salmon) flaked
♥ 8 cups fresh whole spinach leaf (10 ounce bag)
♥ 2 cups halved grape/cherry tomatoes 1 cup chopped walnuts

Raspberry Citrus Vinaigrette

♥ 1/3 cup canola oil
♥ 1/2 cup orange juice (about 1 orange)
♥ 1/4 cup fresh lemon juice
♥ 1/4 cup fresh or frozen raspberries
♥ 4 tbsp fresh oregano or basil or  4 tsp dried oregano or basil leaves
♥ 2 garlic minced garlic cloves
♥ ½ tsp salt
♥ 2 tbsp ground black pepper

Directions:

  1. Cook pasta according to package; drain pasta and set aside in strainer
  2. Open cans of salmon, cover with can lid and run under water faucet for 1 minute
  3. In large salad bowl combine pasta, salmon, tomatoes, spinach & chopped walnuts
  4. Prepare vinaigrette:In blender or food processor combine citrus juices, raspberries, oregano, garlic, salt and pepper, whirl until well blended; add canola oil slowly until well blended
  5. Pour vinaigrette over salad and toss.
  6. Refrigerate salad for at least 30 minutes before serving.

Nutrition Analysis (per serving)

  • 252 Calories
  • 12 gramsTotal Fat
  • 1 grams Saturated Fat
  • 0 grams Trans Fat
  • 23 milligrams Cholesterol
  • 235 milligrams Sodium
  • 25 grams Carbohydrates
  • 4 grams Fiber
  • Sugars 1 gram
  • Protein 15
  • Dietary Exchanges: 1.5 starches, 1/2 vegetable, 2 meats, 2 fats\

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An Easy Heart Healthy Recipe for the Holidays

No Bake Breakfast Bar RecipeDuring the hectic holiday season take time to eat a healthy breakfast by preparing these heart healthy No Bake Breakfast Bars. 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/.

Recipe developed by Meagan Mohammadione, RD, LD, and is courtesy of the Emory Bariatric Center.

No Bake Breakfast Bar Recipe Ingredients

  • 1 cup honey
  • 1 cup crunchy peanut butter (or your favorite nut butter such as almond or cashew butter)
  • 1 teaspoon vanilla extract
  • 1 teaspoon salt
  • 1 cup dried cranberries (or your favorite dried fruit, diced)
  • 5 cups high fiber cereal (we used Kashi Go Lean! Crisp cereal)

Recipe Instructions

In a large mixing bowl, pour in honey, vanilla and salt. Heat in the microwave until mixture is thin and watery, about 60 seconds. Add peanut butter and stir until it melts. Add dried fruit and cereal and combine until cereal is well coated. Line a baking dish with wax paper and spread cereal mixture evenly into pan and press firmly to set. Leave to cool overnight or place in refrigerator. When bars are hard, cut into squares.

Yield: 24, 2x1x1 inch bars

Nutritional Information Per Serving

  • Calories: 167
  • Fat: 6 grams
  • Cholesterol: 0 milligrams
  • Sodium: 179 milligrams
  • Total Carbohydrate: 27 grams
  • Dietary Fiber: 3.4 grams
  • Sugars: 18 grams
  • Protein: 5 grams

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 to keep your diet heart healthy during the holidays!

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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!

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