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.
Showing posts with label Healing Heart Foundation. Show all posts
Showing posts with label Healing Heart Foundation. Show all posts
Monday, February 5, 2018
Monday, August 21, 2017
Monday Recipes
Here are six yummy vegetarian recipes to help you through the day, including Hard Rock's Cole Slaw and Starbuck's Frappucino. Enjoy!
The first four recipes are from the Healing Heart Foundation.
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, addding 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.
HARD ROCK'S COLE SLAW
"Our very low-fat taste-alike," according to the web site.
1 1/3 C fat-free mayonnaise
3 T white vinegar
3 T granulated sugar
2 T soy milk or rice milk
dash salt
8 C chopped cabbage (1 head)
1/2 C shredded carrot
Combine all ingredients except the cabbage and carrots in a large bowl and blend until smooth with a hand or electric mixer. Add cabbage and carrots and toss well. Cover and refrigerate overnight in a plastic or ceramic container (don't use metal).
8 servings, each 96.7 calories: 4% from fat (0.04 g), 82% from carbohydrates (22.4 g), 14% from protein (3.92 g). Sodium 76 mg, Fiber 4 g.
Healing Heart Hint
To bring out the full flavors, keep one or two days in the refrigerator before serving.
For variety (but not like the Hard Rock Cafe's slaw), try adding golden or brown raisins, poppy seeds or chopped chestnuts.
For a kimchi-style slaw add garlic and chili paste.
HARD ROCK CAFE'S BAR-B-Q BEANS
The low-fat vegetarian clone of HRC's famous beans
2 15-ounce cans low-sodium pinto beans (with liquid)
2 T water
2 t cornstarch
1/2 C ketchup
1/3 C white vinegar
1/4 C brown sugar
2 T diced onion
1 t prepared mustard
1/2 t chili powder
1/4 t salt
1/4 teaspoon coarse ground black pepper
1/2 C soy imitation bacon bits
Preheat oven to 350° F. Empty the cans of pinto beans and liquid in a casserole dish. Dissolve cornstarch in a small bowl with 2 tablespoons of water and add to the beans. Add the remaining ingredients, stir well and cover. Bake for 90 minutes or until the sauce thickens. Stir every half hour. Remove from oven and let cool at least 5 minutes before serving. Serves 6 to 8 as a side dish.
6 servings, each 337 calories: 10% from fat (2.6 g), 70% from carbohydrates (42.6 g), 20% from protein (11.8 g). Sodium 638 mg, Fiber 4 g.
STARBUCK'S FRAPPUCINO
Make this popular frozen delight at home, without the caffeine buzz(or with it)
1 1/2 cups strong cold decaffeinated coffee
1/2 cup fat-free or low-fat soy or rice milk
1/2 cup granulated sugar
1 teaspoon chocolate syrup
1/4 teaspoon salt
1/8 teaspoon vanilla extract
3 cups crushed ice or ice cubes
Combine the coffee, milk, sugar, chocolate syrup and salt in a blender and mix on medium speed for 15 seconds to dissolve sugar. Add the vanilla extract and ice then blend on high speed until smooth and creamy. Stir with a spoon if necessary to help blend. Pour into two 16-ounce glasses.
2 - 16 oz servings, each 191 calories: <1% from fat (0.029 g), 99% from carbohydrates (47.7 g), 1% from protein (0.24 g). Sodium 282 mg, Fiber 0 g.
Again, all these and more can be found at http://heart.kumu.org/.
CREAMY VEGAN MAYO-FREE POTATO SALAD
This is from Brittany at I Love Vegan and begins, “Good ol’ potato salad is a quintessential summer salad and a staple at barbeques and potlucks. This creamy vegan potato salad is made without mayo! 30 minutes of active cooking time. Makes 4 cups.”
Prep 30 mins; Cook 25 mins; Inactive 2 hours, 15 mins; Total 3 hours, 10 mins; Yield 4 cups
This can be viewed online here.
Ingredients
1 - 1.5lb bag of The Little Potato Company’s Blushing Belle Creamer potatoes
1/2 cup Coconut milk (full-fat)
1/3 cup Nutritional yeast flakes
1/4 cup Canola oil (or other neutral-tasting vegetable oil)
3 tbsp Dill pickle juice (or 2 tbsp white vinegar)
1 tbsp Granulated sugar (evaporated cane sugar)
1 tsp Hot mustard
1 1/2 tsp Sea salt, plus more to taste
Black pepper, to taste
1/4 cup Chopped fresh dill
1/4 cup Thin-sliced celery (approx. 1 rib celery)
1/4 cup Grated carrot (approx. 1 medium carrot)
1/4 cup Chopped green onion (approx. 4-5 shoots)
2-3 tbsp minced shallot (soaked in salt water) (approx. 1 small shallot)
2 tbsp Chopped dill pickle (approx. 1 large pickle)
Instructions
Begin cooking the potatoes while you prep the vegetables and the dressing. In a large pot of cold water, heat the potatoes over high heat. Bring to a boil and cook for 15-20 minutes or until the largest potato is fork-tender in the center. Once the potatoes are cooked, drain and set aside to cool slightly.
While the potatoes are cooking, combine coconut milk, nutritional yeast, canola oil, pickle juice, sugar, hot mustard, sea salt, and black pepper. Mix vigorously and set aside. Prepare the dill, celery, carrot, green onion, shallot, and pickle.
Once the potatoes are just cool enough to handle, halve them and transfer them to a large bowl. (Refer to recipe notes for tips on changing the texture of the potato salad)
Cover the warm potatoes with dressing and add all of the chopped vegetables. Mix roughly and thoroughly to the help break up the potatoes and thicken the dressing.
Refrigerate for at least 2 hours (until thoroughly chilled – overnight is best so there’s plenty of time for the dressing to thicken.)
Mix well, taste and adjust seasoning to suit your preferences.
Notes
Depending on your personal preferences, it's easy to adjust the texture of this potato salad. I coarsely mashed the halved potatoes for a thick salad with different-sized chunky pieces of potato. For a more evenly textured potato salad, dice 2/3 of the warm potatoes and thoroughly mash the remaining potatoes. If you prefer a mashed potato salad, fully mash the potatoes.
BE DAZZLED CRANBERRY PUNCH
This is from Ocean Spray. Prep Time: 5 minutes plus freezing; Yield: Makes about 14 6-ounce servings
To view this yumminess, click here.
Ingredients
1 64-ounce bottle Ocean Spray® Cranberry Juice Cocktail
24 ounces club soda
8 ounces orange juice
Ice ring, garnish
Orange slices, garnish
Directions
Combine all ingredients, except garnishes, in a large punch bowl. Gently stir ingredients. Add ice ring and orange slices just before serving.
The first four recipes are from the Healing Heart Foundation.
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, addding 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.
HARD ROCK'S COLE SLAW
"Our very low-fat taste-alike," according to the web site.
1 1/3 C fat-free mayonnaise
3 T white vinegar
3 T granulated sugar
2 T soy milk or rice milk
dash salt
8 C chopped cabbage (1 head)
1/2 C shredded carrot
Combine all ingredients except the cabbage and carrots in a large bowl and blend until smooth with a hand or electric mixer. Add cabbage and carrots and toss well. Cover and refrigerate overnight in a plastic or ceramic container (don't use metal).
8 servings, each 96.7 calories: 4% from fat (0.04 g), 82% from carbohydrates (22.4 g), 14% from protein (3.92 g). Sodium 76 mg, Fiber 4 g.
Healing Heart Hint
To bring out the full flavors, keep one or two days in the refrigerator before serving.
For variety (but not like the Hard Rock Cafe's slaw), try adding golden or brown raisins, poppy seeds or chopped chestnuts.
For a kimchi-style slaw add garlic and chili paste.
HARD ROCK CAFE'S BAR-B-Q BEANS
The low-fat vegetarian clone of HRC's famous beans
2 15-ounce cans low-sodium pinto beans (with liquid)
2 T water
2 t cornstarch
1/2 C ketchup
1/3 C white vinegar
1/4 C brown sugar
2 T diced onion
1 t prepared mustard
1/2 t chili powder
1/4 t salt
1/4 teaspoon coarse ground black pepper
1/2 C soy imitation bacon bits
Preheat oven to 350° F. Empty the cans of pinto beans and liquid in a casserole dish. Dissolve cornstarch in a small bowl with 2 tablespoons of water and add to the beans. Add the remaining ingredients, stir well and cover. Bake for 90 minutes or until the sauce thickens. Stir every half hour. Remove from oven and let cool at least 5 minutes before serving. Serves 6 to 8 as a side dish.
6 servings, each 337 calories: 10% from fat (2.6 g), 70% from carbohydrates (42.6 g), 20% from protein (11.8 g). Sodium 638 mg, Fiber 4 g.
STARBUCK'S FRAPPUCINO
Make this popular frozen delight at home, without the caffeine buzz(or with it)
1 1/2 cups strong cold decaffeinated coffee
1/2 cup fat-free or low-fat soy or rice milk
1/2 cup granulated sugar
1 teaspoon chocolate syrup
1/4 teaspoon salt
1/8 teaspoon vanilla extract
3 cups crushed ice or ice cubes
Combine the coffee, milk, sugar, chocolate syrup and salt in a blender and mix on medium speed for 15 seconds to dissolve sugar. Add the vanilla extract and ice then blend on high speed until smooth and creamy. Stir with a spoon if necessary to help blend. Pour into two 16-ounce glasses.
2 - 16 oz servings, each 191 calories: <1% from fat (0.029 g), 99% from carbohydrates (47.7 g), 1% from protein (0.24 g). Sodium 282 mg, Fiber 0 g.
Again, all these and more can be found at http://heart.kumu.org/.
CREAMY VEGAN MAYO-FREE POTATO SALAD
This is from Brittany at I Love Vegan and begins, “Good ol’ potato salad is a quintessential summer salad and a staple at barbeques and potlucks. This creamy vegan potato salad is made without mayo! 30 minutes of active cooking time. Makes 4 cups.”
Prep 30 mins; Cook 25 mins; Inactive 2 hours, 15 mins; Total 3 hours, 10 mins; Yield 4 cups
This can be viewed online here.
Ingredients
1 - 1.5lb bag of The Little Potato Company’s Blushing Belle Creamer potatoes
1/2 cup Coconut milk (full-fat)
1/3 cup Nutritional yeast flakes
1/4 cup Canola oil (or other neutral-tasting vegetable oil)
3 tbsp Dill pickle juice (or 2 tbsp white vinegar)
1 tbsp Granulated sugar (evaporated cane sugar)
1 tsp Hot mustard
1 1/2 tsp Sea salt, plus more to taste
Black pepper, to taste
1/4 cup Chopped fresh dill
1/4 cup Thin-sliced celery (approx. 1 rib celery)
1/4 cup Grated carrot (approx. 1 medium carrot)
1/4 cup Chopped green onion (approx. 4-5 shoots)
2-3 tbsp minced shallot (soaked in salt water) (approx. 1 small shallot)
2 tbsp Chopped dill pickle (approx. 1 large pickle)
Instructions
Begin cooking the potatoes while you prep the vegetables and the dressing. In a large pot of cold water, heat the potatoes over high heat. Bring to a boil and cook for 15-20 minutes or until the largest potato is fork-tender in the center. Once the potatoes are cooked, drain and set aside to cool slightly.
While the potatoes are cooking, combine coconut milk, nutritional yeast, canola oil, pickle juice, sugar, hot mustard, sea salt, and black pepper. Mix vigorously and set aside. Prepare the dill, celery, carrot, green onion, shallot, and pickle.
Once the potatoes are just cool enough to handle, halve them and transfer them to a large bowl. (Refer to recipe notes for tips on changing the texture of the potato salad)
Cover the warm potatoes with dressing and add all of the chopped vegetables. Mix roughly and thoroughly to the help break up the potatoes and thicken the dressing.
Refrigerate for at least 2 hours (until thoroughly chilled – overnight is best so there’s plenty of time for the dressing to thicken.)
Mix well, taste and adjust seasoning to suit your preferences.
Notes
Depending on your personal preferences, it's easy to adjust the texture of this potato salad. I coarsely mashed the halved potatoes for a thick salad with different-sized chunky pieces of potato. For a more evenly textured potato salad, dice 2/3 of the warm potatoes and thoroughly mash the remaining potatoes. If you prefer a mashed potato salad, fully mash the potatoes.
BE DAZZLED CRANBERRY PUNCH
This is from Ocean Spray. Prep Time: 5 minutes plus freezing; Yield: Makes about 14 6-ounce servings
To view this yumminess, click here.
Ingredients
1 64-ounce bottle Ocean Spray® Cranberry Juice Cocktail
24 ounces club soda
8 ounces orange juice
Ice ring, garnish
Orange slices, garnish
Directions
Combine all ingredients, except garnishes, in a large punch bowl. Gently stir ingredients. Add ice ring and orange slices just before serving.
Thursday, August 17, 2017
Heart-Healthy Food, Part Two
On Tuesday, I posted some recipes from Healing Heart Foundation. Here are six more recipes from the site, including Sloppy Joes and Colcannon. Enjoy!
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 ¼ 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 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.
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 ¼ 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 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.
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