Monday Heart-Healthy Recipes

A few years ago, I ran across a website called Healing Heart Foundation. Besides having quite a few good tips for a healthy heart, a page with resource links, and a discussion section, the foundation also has a recipe section full of yummy, heart-healthy recipes. Here are six of them to get you started, including Sloppy Joes and Chili's Southwestern Vegetable Soup. Enjoy!

Note: I definitely recommend checking out Healing Heart Foundation's website. It's a good place to start off when looking for heart-healthy tips and recipes.

PRONTO PERSONAL PIZZA

A snack or a full meal in minutes

4 whole-wheat pita (pocket) breads

2 oz fat free soy cheese (see note below)

4 T soy or rice parmesan cheese, grated

4 T pasta sauce (any low fat spaghetti sauce)

1 tomato

4 slices of veggie pepperoni (or other veggie 'meats')

1/2 onion, sliced thin

1/2 C mushrooms

1 C vegetables, in small pieces (your favorites)

Preheat oven to 350 F. Spread 1 T pasta sauce on each pita. Place a layer of sliced soy cheese to cover the entire pita, then sprinkle on 1/4 soy parmesan on each. Add layers of mushrooms, veggies, soy 'meats', thinly sliced tomato, and then very thinly sliced onion on top.

Bake for about five to ten minutes, or until veggies are tender and the bottom of the pita bread is as crisp as desired. (The bread is fully baked, so this pizza only needs to be heated until the veggies are ready. For a quicker pizza, precook the veggies in a microwave or steamer.)

4 pizzas, each 167 calories: 6% from fat (1.3 g), 79% from carbohydrates (35.1 g), 15% from protein (6.7 g). Sodium 248 mg, Fiber 6.5 g.

Healing Heart Hint

"Fat free soy or rice cheese is available in mozzarella, jack, swiss, cheddar, jalapeno-jack and American styles. Mozzarella or jack makes a more typical pizza," according to the website.

Meatless and fat free pepperoni slices as well as Canadian bacon, salami, sausage and other favorites are available in most larger health food stores.

Because these are fat free, they should not be on top of the pizza, where they will dry out during baking.

Substitute or add whatever makes this pizza each person's favorite.

SLOPPY JOES

You'd never know it's meatless

1 large onion, chopped

1 to 2 C celery, chopped

1 t balsamic vinegar (other vinegar can be used)

1 green bell pepper, chopped

3 cloves garlic, crushed (or 2 t dried minced garlic or garlic powder)

1 T chili powder (will not make it too hot)

2 T cumin

2 1/2 C tomato sauce (or a 6 oz can tomato paste + 1 C tomato juice + 1 C water)

1 T prepared yellow mustard

1 T ground dry mustard

1 T brown sugar

1 t black strap molasses

1 1/2 cups dry TVP granules

1 1/2 C boiling water

optional spicy version: 1 to 3 t hot sauce or roasted chilies

Saute onion and celery in balsamic vinegar and a little water on medium heat. Add more water if needed. Add garlic, peppers and spices and saute for a few more minutes. Add everything else and simmer for 20 minutes. Serve over whole wheat buns, rice or pasta.

Adding a can of chili beans makes a very filling dish, changing it slightly to Sloppy Josés.

6 servings, each: Calories 152, Fat 1.85 g. (10% cff), Carbohydrate 19.86 g., Protein 17.44 g

COLCANNON

A traditional old-world dish of creamed kale, leeks and potatoes

4 medium or 3 large potatoes

3 1/2 C chopped kale (one bunch)*

3 leeks

1 onion

1/3 C non-fat Soy Moo or any low-fat soy or rice milk

1/4 C fresh parsley, chopped

salt and freshly ground pepper to taste

Cut up the potatoes and steam until soft (potatoes can be microwaved in a bowl with a little water for about 15 minutes). Meanwhile, chop the onion and saute in a non-stick pan with a little water (no oil). Chop and wash the kale, and when the onion is soft, add the kale to the skillet; cover and let the kale steam in the water that stays on the leaves after washing. When the potatoes are done, drain if necessary and mash (with or without the skin, as you prefer). Mix in the soy or rice milk, parsley, and salt and pepper to taste, combine with the kale and onions, and serve. 3 large or 4 medium servings

* If kale is hard to find, most greens (mustard, turnip, collard), boy choy or choy sum can be used. Green or red cabbage is also a traditional colcannon ingredient.

3 servings, each: Calories 262, Fat 1.2 g. (4% cff), Carbohydrate 57.6 g., Protein 8.3 g.

CHILI'S SOUTHWESTERN VEGETABLE SOUP

Our clone of the national restaurant's popular soup

7 C vegetable broth

1 C canned dark red kidney beans, with liquid

1 14.5-ounce can diced tomatoes, with juice

1 C fresh or frozen cut green beans

1 C canned, frozen or fresh yellow corn kernals

1 4-ounce can diced green chilies

1/2 C diced onion, Spanish if available1/2 C tomato sauce

6 corn tortillas, chopped in small pieces

1 1/2 teaspoons chili powder

dash garlic powder

Garnish:

1 cup grated non-fat soy cheddar and/or soy jack cheese blended

1 cup crumbled baked corn tortilla chips

Combine all the soup ingredients and chopped corn tortillas in a large saucepan or soup pot over high heat. Bring soup to a boil, then reduce the heat and simmer for 45 minutes to 1 hour, or until the soup has thickened and tortilla pieces have mostly dissolved. If salt-free broth is used, add salt to taste near the end of cooking.

To serve, ladle about 1 1/2 cups into a bowl. Sprinkle a heaping tablespoon of the grated cheddar/jack cheese blend over the top of the soup, and then a heaping tablespoon of crumbled corn tortilla chips over the cheese.

6 servings, each 209 calories: 9% from fat (2.0 g), 61% from carbohydrates (29.9 g), 10% from protein (14.6 g). Sodium 320 mg, Fiber 5.6 g.

Healing Heart Hint

If baked corn tortilla chips are not available, preheat oven to 325 F. and place yellow corn tortillas on the wire rack. Bake until they begin to turn a darker color, about ten minutes, but remove immediately, as they will burn if left in the oven any longer. After they are cooled, the chips can be crumbled for the recipe above or eaten alone or with salsa as a low-fat treat.

To make non-fat crispy taco shells, place each tortilla so that it is centered over two of the wires on the rack, placing the edges of the torillas under the other wires. Bake as above - they will curl around in an upside-down 'U' shape to make perfect taco shells.

Instant Creme of Tomato Soup

A country-style low-sodium, vegan version

8 oz can of 'no sodium added' tomato sauce

1/2 C non-fat plain soy or rice milk

pinch of dried oregano

pinch of dried basil

pepper to taste

1 t powdered onion

salt-reduced soy sauce, tamari or Bragg's Liquid Aminos to taste

Mix all ingredients in a sauce pan and simmer 3 minutes, but do not boil.

One 12 oz serving, 99.3 calories: 1% from fat (0.07 g), 82% from carbohydrates (20.15 g), 17% from protein (4.3 g). Sodium 66 mg, Fiber 3.4 g.

Healing Heart Hint

For those on a very low sodium diet, this soup can be made without any added salt. A small amount of salt enhances this recipe, but it will still be very low sodium compared to traditional tomato soups. Each teaspoon of low-salt soy sauce or tamari will add 100 mg of sodium per 12 oz serving.

Onion powder can be made with dried chopped onions in a coffee mill.

This recipe, thickened with a little corn starch or whole wheat flour, can be used as a pasta sauce or over vegetables, rice or potatoes.

For tomato-rice soup, mix in 1/2 C cooked brown rice.

RICE TREATLOAF

A meatloaf alternative from whole grain rice

1 3/4 C cooked brown rice

1/4 C cooked wild rice

1 C celery, finely chopped

2 T salt-reduced tamari or soy sauce

1 cup low-fat 'lite' soy or rice milk

2 T chopped fresh parsley (or 1 T dried)

1 t dried basil

2 C whole-wheat bread crumbs

1/2 t sage

1/4 t paprika

1 1/2 C onions, chopped

3 cloves garlic, chopped finely or pureed

1/4 t black pepper

1 T egg replacer

Add egg replacer to 1/4 C soy or rice milk and beat with a fork until foamy. Place all other ingredients in a bowl and mix well. Fold in foamy liquid mixture. Press firmly into a nonstick loaf pan. Bake at 350 degrees for 1 hour. Let cool and turn upside-down on serving plate to remove from pan (separating edges at the side of pan with a knife often helps). Serve with mushroom gravy, ketchup or barbeque sauce.

8 servings, each 157 calories: 9% from fat (1.6 g), 78% from carbohydrates (31.1 g), 12% from protein (4.9 g). Sodium 337 mg, Fiber 2.2 g.

Healing Heart Hint

This loaf can also be used as a stuffing. Small squares of whole wheat bread can be substituted for breadcrumbs. Do not pack the pan as firmly and break apart when cool.

If desired, any variety of vegetables can be added. Peas, chopped bell peppers, asparagus, zucchini, broccoli are just a few suggestions.

MOCK TUNA-PASTA MELT

An easy casserole favorite

8-oz. package baked marinated tofu (any flavor), finely diced

2 large stalks celery, finely diced

2 medium scallions, thinly sliced

1 medium onion, finely chopped

1/2 C fat-free mayonnaise

1/4 C ketchup

1 T sweet pickle relish (sour pickle relish may be used if preferred)

1 t Dijon mustard

3 oz non-fat soy cheddar cheese, grated or finely diced

10 oz. whole wheat pasta elbows (or any small fancy pasta)

Bring a large pot of water to a boil then add pasta. Boil until almost tender, but not soft (about 3/4 of regular cooking time). Rinse with cool running water to stop cooking, drain. Transfer to an oven-proof casserole or baking dish. Gently mix together all other ingredients except cheese, adding in the cooked pasta and sprinkle soy cheese on top. Oven bake for 25 minutes at 350 F. or microwave just long enough for the cheese to melt.

6 servings, each 184 calories: 6% from fat (1.4 g), 78% from carbohydrates (41.5 g), 16% from protein (8.8 g). Sodium 208 mg, Fiber 7.1 g.

Healing Heart Hint

Baked tofu is available in most health food stores. You can bake regular low-fat tofu after marinading (soy sauce, bbq sauce, etc) overnight in a moderate oven for 25 to 50 minutes, or until it starts to become firm.

If baked tofu isn't desired or available, rehydrated TVP flakes or dried bean curd will work as an excellent 'tuna' substitute

For a 'gourmet' touch, bake as above for 20 minutes, then place in hollowed-out tomatoes and bake 5 minutes more before serving.

Again, check out the Healing Heart Foundation at http://heart.kumu.org for more recipes and hints.