Some more heart healthy recipes

Here are some more recipes from the Healing Heart Foundation at http://heart.kumu.org.

Quick Fixes

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 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.

Soups

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 1½ 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.

Main Meals

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 ¾ 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.

Vegetarian Dinners

Back in the Dark Ages (the 1950s), meat and potatoes were the order of the day; if one didn't eat meat for dinner, it was considered sacrilege. Red meat was king in many households, though chicken, fish, and pork were acceptable variations on a theme.

Of course, there were exceptions and rules to the beef/chicken/fish/pork/etc. rules: If one was a practicing Catholic (or had grown up as one), it was fish on Fridays; if you'd invited the neighbors for dinner and you knew they were Jewish, pork was definitely not what you were fixing that evening; if someone mentioned that he or she simply wanted a salad, chances were that a smaller number on the scale weighed heavily on someone's mind.

But a meatless meal? As in vegetarian?!? You might as well suggest that someone thought that he or she was a three-headed martian, dropped into Roswell with the thought of bringing back every third person back to Mars. What were you, nuts?

(If you've read about my lasagna experience with a certain ex-coworker, you may be aware that there are still people who feel that way. Not to worry, it's entirely possible to adhere to a vegetarian diet and be perfectly healthy; in fact, according to the Academy of Nutrition and Dietetics, "It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes." (http://www.eatright.org/about/content.aspx?id=8357)

Great, you're thinking, I came here to see what's cooking, and she gives me the food lecture? Okay, lecture's over. Here are few non-meat meals. One or two of them are definitely not vegan (someone who eats and uses no animal by-products at all). I'll post a note after each recipe on what can be done to make it vegan. So...here goes:

Spaghetti Sauce

28 oz. can tomatoes (note)

2 8 oz. cans tomato sauce

2 6 oz. cans tomato paste

3 onions, chopped

3 to 5 cloves garlic, crushed

2 T oil

1 T oregano

1/4 - 1/2 lb. grated cheddar cheese

1 tsp. basil

1 tsp. thyme

1 tsp. dill

1 tsp. anise

2 T honey

Brown onions & garlic in oil. Add tomatoes, sauce & pasted. Stir. Add everything ex-cept cheese & stir. Simmer 1 hour. Add cheese & stir until cheese is melted. Serve over hot spaghetti. Better the next day—if any is left!

NOTE: I usually use crushed tomatoes. If you’d rather use fresh tomatoes, 6-8 large ones may be used (diced, of course) in place of the canned tomatoes, & add an extra can of to-mato sauce.

Note:If you want to make it vegan, leave the honey out and use grated vegan cheese.

Angel Hair Pasta

I had something similar to this at a local Italian restaurant several times, and decided to try making it. A hint for making this: wait until all the veggies have been cut up, then start the water boiling for the angel hair pasta. The veggies should be cooked for 2-4 minutes, and the pasta cooked for 2 minutes before the pasta is drained and then allowed to finish cooking for another 2 minutes with the veggies. Timing is important—unless you like disgustingly soggy pasta.

1/2 C water

2 T balsamic vinegar

1 onion, diced

2 cloves garlic, minced

1/2 red pepper, diced

1/2green pepper, diced

1 T oregano

1 lb. angel hair pasta

Cut up veggies while heating the pasta water. DO NOT PUT PASTA INTO WATER UNTIL THE VEGGIES BEGIN COOKING. (There. I said it.) In veggie pot, heat 1/2 C water & balsamic vinegar until it begins to bubble; add onion, garlic, pepper & oregano and stir once or twice. NOW ADD PASTA TO POT OF BOILING PASTA WATER. (Boy, what a bossy broad.) Simmer veggies on low-medium heat for 2-4 minutes, covered. Cook pasta for only 2 minutes, then drain in colander. As soon as pasta is drained, remove cover from veggies, dump pasta into veggie pot, and cook for another 2 minutes, stirring several times. Remove from heat. DIG IN!!! (Now, isn’t that good?)

Baked Noodles & Cheese

No idea where this came from.

8 oz. noodles, cooked

2 1/2 C grated cheese

2 eggs

1 C milk

1 tsp. salt

1/2 tsp. pepper

2 T butter

Layer noodles & 2 C cheese alternately in a 2-quart casserole. Beat eggs, milk, salt & pepper together & pour over noodles & cheese. Sprinkle remaining cheese over it & dot with butter. Bake at 375 degrees for 25 minutes until set.

Note:Not sure how to make it vegan; you can use vegan margarine and cheese, but the eggs...eh.

Grandma Shwedo’s Mac And Cheese

Grandma was a character; I could write a book about her. This is her version of the ultimate comfort food. She told me she made this for my dad and my uncle when they were kids. Very simple, but very good.

1 lb. elbow macaroni

1-2 jars of Cheese Whiz

Cook macaroni according to package directions. Heat Cheese Whiz, either in microwave or boiling water. (Remove lids from jars first.) Drain macaroni, dump into a large bowl, add heated Cheese Whiz, stir, and PIG OUT!!!

Note:I'm really sooo not sure how to replace the jars of Cheese Whiz. Anyone know if there's a vegan replacement?

Jason’s B-B-Q Gluten

This is from my oldest son. Rather than reword any of this, the recipe is included exactly as he wrote it out for me. (This stuff is definitely good.)

Ingredients:

5 lb. whole wheat flour

2 onions

1/2 creamy peanut butter

2 bottles of B-B-Q sauce

1 stick butter

2 teaspoon salt

2 teaspoons paprika



Huge ass bowl

Take whole wheat flour, empty into Big Bowl. Add enough water to knead into dough ball. Knead really well. I repeat, knead really well. For at least 10 minutes. Fill huge ass bowl with water, put dough ball under water for 2 hours. Pour off water and drowned roaches. Knead doughball under cold running water for 10 minutes or more. Water should be clear. You are washing out the starch and bran. You know it’s ready when stringy and it sticks together and is bouncy. Melt 1 stick butter and fry 2 chopped onions until clear. Dump onto Gluten. Add salt, paprika, and peanut butter. Mix with hands completely. Heat oven to 350 degrees. Spray cooking pan with non-stick spray. Pinch off pieces bigger than a golf ball. Take piece and fold it and twist it and lay it down in pan. Bake for 10 minutes, then flip over and bake for 10 more. Pour B-B-Q sauce and bake 10 more minutes, then flip and pour more B-B-Q sauce and bake 10 more minutes. It’s done—enjoy.

(Xtra note—be careful when you first mix wheat and water. Don’t add too much water. Make a hard dough ball. It might take 20 minutes to knead it.)