Lower sat fat.

This issue of VIBRANT LIFE stresses the importance of limiting fat in your diet, especially sat (saturated) fat, to take care of your heart. We've been told to keep total fat intake to less than 30 percent of calories, with sat fat at 7 to 10 percent.

Foods can be categorized by their sat fat content. The categories begin with "free" or very low-fat foods (below .5 to 1 gram) and progress to the "outrageously" high-fat foods (8 grams and above). Focusing on fruits and vegetables without added fat makes planning a low sat fat diet easy. Entrees filled with vegetables are a good way to begin.

Try the first recipe, the deep-dish polenta pie with thick and crunchy cornmeal crust as an alternate to pizza.

POLENTA PIE

Crust:

1-1/2 cups coarse cornmeal 1 tsp. salt 1-1/2 cups cold water 2 cups boiling water 1/2 tsp. olive oil 

Filling:

1 T. olive oil 1 small onion, thinly sliced 5 cloves garlic, sliced 1/2 cup green pepper, thinly sliced 1 cup sliced mushrooms 1 small zucchini, thinly sliced 2 T. fresh basil, minced 1/2 tsp. oregano 1/4 pound mozzarella cheese, grated 2 small ripe tomatoes, sliced

Combine cornmeal, salt, and cold water in small bowl. To boiling water in a saucepan, add the cornmeal mixture and whisk. Cook 10 minutes over low heat, stirring frequently. It will get very thick. Remove from heat and let cool to touch. Preheat oven to 375 [degrees] F. Oil a 10-inch pie pan. Add the crust mixture. Use a spatula, and wet hands to form into a smooth, thick crust, over the bottom and sides of pan. Brush the surface of the crust with olive oil and bake uncovered for 45 minutes.

While the crust bakes, heat olive oil in a medium-size skillet. Saute onion and garlic until soft. Add green pepper, mushrooms, and zucchini, and saute until crispy tender. Stir in basil and oregano. Turn oven to broil. Sprinkle half of the cheese onto the baked crust. Add tomato slices. Spread the sauteed mixture over the tomatoes. Sprinkle the remaining cheese on top. Broil until brown (about 5 minutes). Serve hot. Serves 6. Calories: 225; protein: 9 grams; fat: 6 grams; saturated fat: 2 grams; cholesterol: 11 milligrams.

VEGETABLE SALAD

1 medium head romaine lettuce 1-1/2 cup shredded cabbage 2 cups raw broccoli, chopped 1 large carrot, grated 5 roma (or cherry) tomatoes, quartered 1 green pepper, coarsely chopped 2 stalks celery, chopped 1 medium cucumber, sliced

Wash and dry lettuce. Tear into bite-sized pieces. Toss the lettuce with the vegetables. Serve with Broccoli Dressing (recipe follows). Serves 6. Calories: 44; protein: 3 grams; fat: .5 grams; saturated fat: .08 grams; cholesterol: 0 milligrams.

BROCCOLI DRESSING

1 cup cooked broccoli 1/4 cup canola oil 1/4 cup lemon juice 1 T. tomato sauce 1 T. fresh parsley, chopped, or 1/2 tsp. dry 1/8 tsp. dillweed 1/8 tsp. onion powder

Blend all ingredients in a blender. Dressing should be thick and creamy, but not chunky. Yield: 1 cup. Calories per tablespoon: 32; protein: 0.2 grams; fat: 3 grams; saturated fat: .48 grams; cholesterol: 0 milligrams.

These bean burritos are not only simple to make, but are a great source of fiber, protein, and iron.

BURRITOS DELEGADOS

1-1/2 cups cooked pinto or kidney beans 3 T. mild salsa 1/2 cup low-fat cottage cheese Dash of cumin 5 whole-wheat medium tortillas

Place well-drained beans in a small heavy saucepan. Use a potato masher to crush beans slightly. Add salsa, cottage cheese, and cumin. Cook, stirring constantly, over medium heat until cheese begins to melt and mixture bubbles and thickens. Heat a heavy skillet over medium heat. When hot, warm tortillas, one at a time, for about 30 seconds on each side. Spread filling in a vertical line down the center of each tortilla. Fold up bottom edge, then roll tortilla sideways to form burrito. Serve immediately, or wrap and freeze for microwave reheating. Serve with additional salsa. Serves 5. Calories per serving: 200; protein: 10 grams; fat: 2 grams; saturated fat: .15 grams; cholesterol: 1 milligram.

A simple stir-fry consists of an abundant array of vegetables with the addition of delicate white tofu.

TOFU ON THE RUN

16 ounces of firm tofu 1 onion, chopped 2 cloves garlic, diced 1/2 cup mushrooms, sliced 3 carrots, sliced 2 medium zucchini, sliced 2 medium summer squash, sliced 3 T. chicken-style seasoning 1 tsp. oregano 1 tsp. seasoned salt

Heat one cup of water in a large skillet. At medium heat, add onion, garlic, mushrooms, and carrots, and submerge to ensure cooking. Cut tofu into half-inch-thick cubes and place in skillet. Add zucchini, summer squash, and seasonings. Simmer with lid partially covering pan until vegetables are crispy tender. Serve hot with or without cooked rice.

Tofu absorbs any flavor. Add soy sauce for an Oriental flair, curry to give it an Indian flavor, or peppers and chilies for a Mexican taste. Serves 4 with rice or 2 alone. Calories per serving without rice: 250; protein: 23 grams; fat: 11 grams; saturated fat: 1.5 grams; cholesterol: 0 milligrams.

SPINACH SALAD

6 cups torn spinach 6 cups torn red leaf lettuce 3/4 cup thinly sliced radishes 1/4 cup seedless raisins 3 T. lemon juice 1 T. water 2 T. olive oil 1 T. honey

Combine spinach, lettuce, and radishes in a large bowl; toss well. Add raisins. Combine lemon juice with the remaining ingredients; stir well. Drizzle over salad; toss. Serves 6. Calories per serving: 85; protein: 1 gram; fat: 5 grams; saturated fat: .6 grams; cholesterol: 0 milligrams.

A simple dessert especially for the children.

FRUIT BASKETS OR NESTS

2 large shredded wheats 1/4 cup coconut or chopped almonds 1 T. brown sugar 1/4 cup margarine, melted

Assorted fresh fruits: apples, oranges, strawberries, kiwi, cherries, peaches, pineapple, pears, grapes, bananas, melon cubes.

Topping:

1 cup sweetened applesauce 1 cup vanilla yogurt 1/2 tsp. cardamom grams; fat: 9 grams; saturated fat: 2.58 grams; cholesterol: 1 milligram.

FILLED DATES

18 pitted large plump dates 18 large pecan halves 1/2 cup shredded coconut

Place pecan half in center of date. Roll in coconut. Serves 6. Calories per serving: 117; protein: 1 gram; fat: 4.5 grams; saturated fat: 1.43 grams; cholesterol: 0 milligrams.