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Taking the holidays to heart: give the gift of health with a cholesterol-fighting holiday brunch. (Heartbeat).

The Healthy Heart Recipes

Oats, olive oil, fish oil, soy, nuts, citrus juices, avocados. These are some of the foods that research shows have the ability to lower cholesterol and otherwise safeguard cardiovascular health. We've combined them in a healthful brunch of light seasonal dishes: a scrumptious cranberry bread, a citrus fruit salad, broiled salmon, and smoked turkey muffins. All are low in saturated fat, yet abundant in antioxidants, beneficial phytochemicals, and (of course) great holiday flavor. For guests or a family gathering, they offer the gift of a wholesome meal and the promise of good health for the holidays.
Avocado Sunburst Salad
(Makes 2 servings)

1 large navel orange
1 medium ripe California avocado
Butter lettuce leaves (if desired)
Dressing (recipe follows)
1 tablespoon toasted sesame seed

Peel orange and slice into six rounds;
cut rounds in half. Halve, seed, and
peel avocado; cut each half into six
slices. * Place butter lettuce leaves on
two salad plates. Arrange alternating
slices of orange and avocado on lettuce.
Pour dressing over salads and
garnish with sesame seed.


1 1/2 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoon honey
1/8 teaspoon ground ginger

Combine all ingredients in tightly
sealed bottle; shake well before using.

* Or cut one-half avocado into slices; scoop out
pulp of other half with melon baller to form
avocado balls.

Per Serving:

Calories: 389 Carbohydrate: 34.7 gm
Cholesterol: 0 mg Protein: 5.0 gm
Sodium: 15 mg Fat: 25.5 gm
Fiber: 7.3 gm

Diabetic exchange: 2 fruits + 1 vegetable + 5 fats
Smoked Turkey Muffins
(Makes 6 large muffins)

1 cup whole-wheat flour
3/4 cup all-purpose flour
1 tablespoon baking powder
1 teaspoon celery seed
1/2 teaspoon paprika
1 cup All-Bran[R] cereal
1 1/2 cups skim milk
1/2 cup egg substitute
2 tablespoons vegetable oil
1/4 cup finely chopped onion
3 ounces chopped smoked
 turkey breast

Stir together flours, baking powder,
celery seed, and paprika. Set aside.

In large mixing bowl, measure cereal
and milk. Stir to combine. Let
stand 5 minutes or until cereal has
softened. Add egg substitute and oil.
Beat well. Stir in onion and turkey.

Add dry ingredients to cereal mixture,
stirring only until combined.
Portion batter evenly into 6 greased
3 1/4" x 1 1/4" Texas-size muffin-pan cups
or 6 greased 10-ounce custard cups.

Bake at 400 [degrees] F. about 30 minutes
or until golden brown. Serve hot with
1/3 cup Low-Fat Cheese Sauce (see
next recipe) per muffin.

Per Serving (1 plain muffin):

Calories: 310 Carbohydrate: 46.8 gm
Cholesterol: 6 mg Protein: 13.7 gm
Sodium: 405 mg Fat: 5.7 gm
Fiber: 14.0 gm

Diabetic exchange: 3 breads + 1 medium-fat
Low-Fat Cheese Sauce
(Makes 2 cups)

1/4 cup all-purpose flour
2 cups skim milk
1/2 cup shredded low-fat Monterey
 Jack or low-fat cheddar cheese
1 tablespoon chopped chives or
 green onions

Stir together flour and milk in small
saucepan until smooth. Cook over medium
heat, stirring constantly, until
bubbly and thickened. Add cheese and
onions or chives. Continue cooking
and stirring until cheese melts. Serve
hot over muffins. Garnish with paprika.

Per Serving (1/3 cup):

Calories: 74 Carbohydrate: 8 gm
Cholesterol: 8 mg Protein: 6 gm
Sodium: 102 mg Fat: 1.8 gm
Fiber: 0.2 gm

Diabetic exchange: 1/2 bread + 1/2 medium-fat
Salmon Steaks With
Spinach Pesto
(Makes 6 servings)

1 package (10 oz.) frozen chopped
 spinach, thawed and drained
1/2 cup fresh, or 1 teaspoon dried, basil
1/3 cup grated Parmesan cheese
2 cloves garlic
1/2 teaspoon sugar
1/4 teaspoon nutmeg
1 container (8 oz.) plain lowfat yogurt
1/2 teaspoon salt and 1 teaspoon pepper
2 pounds fresh or frozen salmon
 (6 portions)

Puree first 6 ingredients in blender or
food processor until smooth. Add yogurt,
processing until blended. Season
with salt and pepper; set aside. Grill
and broil salmon 4" from heat source
approximately 10 minutes, or until
done; turn occasionally. Spoon sauce
over fish.

Note: Spinach pesto can be made
one or two days before serving. Keep
covered and refrigerated until 1 hour
before serving; best served at room
temperature. Spinach pesto makes excellent
sauce for cooked pasta.

Per Serving (4 1/2-ounce steak and sauce):

Calories: 307 Carbohydrate: 5.6 gm
Cholesterol: 89 mg Protein: 38.8 gm
Sodium: 409 mg Fat: 14.3 gm
Fiber: 1.7 gm

Diabetic exchange: 1 vegetable + 4 1/2 lean
Holiday Cranberry
Oat Bread
(Makes 1 loaf, about 10 servings)

2 1/2 cups unbleached flour
1/2 cup rolled oats
2 tablespoons sugar or 1 teaspoon
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1/4 cup margarine at room temperature
1/2 cup chopped pecans
1 1/3 cups dried cranberries
1 cup soft tofu
1/2 cup buttermilk or skim milk
Sugar for sprinkling (if desired)

Preheat oven to 375 [degrees] F.

In large bowl, combine flour, oats,
sugar or cinnamon, baking soda, and
salt. Cut in margarine; mix into flour
mixture with pastry blender. When
evenly crumbly, add nuts and cranberries.

In small bowl, using a hand mixer,
blend together tofu and buttermilk or
skim milk. Mix into dry ingredients. On
floured board, knead dough until fairly
smooth. If too sticky, add a little flour.

Lightly grease 9"x 5"x 3" loaf pan.
Place in pan. Sprinkle with sugar (if

Bake 50-60 minutes, or until lightly
browned and toothpick inserted in center
comes out clean. Cool on wire rack.

Per Serving:

Calories: 277 Carbohydrate: 42.1 gm
Cholesterol: trace Protein: 6.1 gm
Sodium: 286 mg Fat: 9.3 gm
Fiber: 2.7 gm

Diabetic exchange: 2 breads + 1 fruit + 1 1/2 fats

Cholesterol Lowering Guidelines

* Limit dietary cholesterol intake to less than 200 mg per day.

* Reduce saturated fats to less than 7 percent of total calories.

* Consume 10-25 grams of soluble fiber daily from fruits, oats, barley, legumes and other plant sources.
COPYRIGHT 2001 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 2001 Gale, Cengage Learning. All rights reserved.

Article Details
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Publication:Saturday Evening Post
Geographic Code:1USA
Date:Nov 1, 2001
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