The Healthy Heart Cookbook
Pages in this Story:
- Take This to Heart
- Salmon Cakes with Creamy Ginger-Sesame Sauce
- Succotash with Scallops
- Orange-Pistachio Wild-Rice Salad
- Spiced Red Wine-Poached Pears
- Curried Butternut Squash Soup
- Pasta with Escarole, White Beans, and Sausage
- Confetti Chili
- Waldorf Chicken Wraps
- Asian-Style Three Bean Salad
- Broccoli with Toasted Garlic
- Ellie's 5 Key Ingredients for Heart-Healthy Meals
Ellie's 5 Key Ingredients for Heart-Healthy Meals
1. Nonfat plain yogurtIt's a great stand-in for sour cream in dips and for mayo in dressings. Because yogurt is slightly acidic, it's also a good meat tenderizer.
2. Fresh herbsSprinkle cilantro, basil, parsley, or mint over dishes to make them burst with flavor. Or puree herbs with a little olive oil, lemon juice, and garlic for a sandwich spread, sauce, or dressing.
3. Vegetable and fruit pureesUse vegetable purees to thicken soups; use canned pumpkin, mashed banana, or applesauce in pastries to replace some of the fat.
4. Spice rubsA no-fat way to make flavorful main dishes. Just rub a mixture of dried spices (try chili powder, garlic powder, oregano, cumin, and a touch of salt) on lean meat, chicken, or fish, then grill or broil.
5. Healthy oils and vinegarsI cook with olive and canola oils, and I use walnut oil in salads. Cider, balsamic, and sherry vinegars brighten a dish and add tanginess with little sodium and few calories.
Do even more for your heart everyday!
Originally published in FITNESS magazine, February 2007.
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