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Heart HealthyS H O P P I N G G U I D E & R E C I P E S

LEARN TO SHOP HEART HEALTHY

Use the following guideto help you makeheart-healthy choices:PRODUCE

• Fresh is always best, with frozen coming in as the next best choice.• Buy a “rainbow” of fruits and vegetables. The darker the color, the more nutrients it contains.• Select starchy and non-starchy vegetables.• Starchy: white/ sweet potatoes, corn, peas, winter squash. • Non-starchy: zucchini, mushrooms, okra, greens.

BREADS/CEREALS

• Go for the grains! Breads with a “whole grain” listed as the first ingredient (e.g., whole wheat and oats) are the best choices.• Read the labels. Cereals and breads should contain fewer than 3 grams of fat and at least 3 grams of dietary fiber per serving.

RICE/PASTA

• Brown rice is a smart choice. It has three times the dietary fiber of white rice.• Opt for whole-wheat pastas or those produced with a higher fiber content.

DAIRY

• Choose skim or 1 percent milk, yogurt and cottage cheese (often labeled “light,” “lite” or “fat-free”). Beware of added sugar in yogurt products.• Use low-fat cheese, labeled “part skim,” “reduced fat” or “fat-free.”

MEAT AND MEAT ALTERNATIVES

• Purchase lean cuts of beef and pork (loin or round), lamb (leg, arm or loin) and skinless chicken. Meat labeled “select” contains less fat than meat labeled “choice.” Ground beef should contain less than 10 percent fat.• Select two or more servings of fish (salmon, tuna, trout) weekly. Replace the meat in your meals with beans at least once per week. • Purchase dried beans, as canned varieties tend to contain extra salt and fat.

FATS/OILS

• Choose oils containing the healthiest types of fats, such as monounsaturated, polyunsaturated and omega-3 fatty acids• Tub margarines and spreads labeled “trans fat free” are the best choice. To further decrease fat intake, choose the “light” versions.• Nuts and seeds are excellent sources of unsaturated fats.

EAT FROM A RAINBOW: THE BENEFITS OF A COLORFUL PLATE

Fruits and vegetables come in many di�erent shapes, sizes and colors. They providean abundance of beneficial nutrients that play a big role in preventing many diseases.The U.S. Department of Agriculture now recommends nine servings of fruits and vegetables a day. It’s important to remember to eat a variety of colors to make sure you’re getting the nutrients you need.

Grapes, raspberries, cranberries, apples, grapefruit, strawberries, cherries and red bell peppers.•Heart healthy•Improves memory function•Lowers the risk of some cancers•Helps maintain urinary tract health

RED

Carrots, oranges, mango, pumpkin, peaches and cantaloupe.•Lowers the risk of some cancers•Heart healthy•Helps maintain vision•Helps with a healthy immune system

OR

AN

GE

Kiwi, broccoli, kale, spinach, green beans, grapes, honeydew melon, lettuce,limes and green bell peppers.•Helps maintain vision•Lowers the risk of some cancers•Helps maintain strong bones and teeth

GR

EEN

Blueberries, blackberries, plums, grapes and eggplant.•Lowers the risk of some cancers•Helps maintain urinary tract health•Improves memory function•Maintains healthy aging

BLU

E/PUR

PLE

Bananas, apples, pineapple, lemons, corn, cantaloupe, squash and yellow bell peppers.•Lowers the risk of some cancers•Heart healthy•Helps maintain vision•Helps with a healthy immune system

YELLOW

HONEY-ROASTED ROOT VEGETABLES

Ingredients:

2 cups peeled and coarsely chopped sweet potato (about 1 large)1 1/2 cups coarsely chopped parsnip (about 2 medium)1 1/2 cups coarsely chopped carrot (about 2 medium)1 1/2 cups coarsely chopped turnip (about 1 medium)1/4 cup honey2 tablespoons extra virgin olive oil1 1/2 teaspoons kosher salt3 shallots, peeled and quartered

Instructions:

Preheat oven to 425°.

Combine all ingredients in a large bowl; toss to coat.

Place vegetable mixture on a sheet pan covered with parchment paper.

Bake for 35 minutes or until vegetables are tender and beginto brown, scraping the pan and stirring the vegetablesafter 20 minutes.

*Added sugars are recommended to keep under 25 grams/day for women (6 tsp) and 36 grams/day for men (9 tsp)

Nutrition FactsServings 6.0

Amount Per Serving

Calories 165

% Daily Value *

Total Fat 14 g 8%

Saturated Fat 1 g 3%

Monounsaturated Fat 3 g

Polyunsaturated Fat 1 g

Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 352 mg 15%

Potassium 431mg 12%

Total Carbohydrate 31 g 10%

Dietary Fiber 4 g 17%

Sugars 18 g

Protein 2 g 4%

Vitamin A 233%

Vitamin C 23%

Calcium 4%

Iron 3%* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

COLLARD GREENS AND BRUSSELS SALAD

Ingredients:

1 bunch of collard greens, about 1 pound1 pound Brussels sprouts, trimmed and pulsed in the food processor4 ounces Pecorino cheese, finely grated on a microplaner1 large honey crisp apple, chopped into ½-inch dice, about 1 ½ cups½ cup pecan pieces1 cup pomegranate seeds

Instructions:

Cut out the center rib of each collard leaf. Stack the leaves and cut crosswise into 1/4-inch-wide strips. Transfer to a large bowl.

Combine with the Brussels sprouts, pecans, pecorino and apples. Toss to combine with apple cider-Dijon vinaigrette.

You will only need about half the vinaigrette; save the remainder for a delicious mixed green salad.


Amount Per Serving

Calories 207

% Daily Value *

Total Fat 13 g 19%




Trans Fat 0 g

Cholesterol 20 mg 7%

Sodium 25 mg 1%

Potassium 417 mg 12%



Sugars 9 g

Protein 9 g 18%

Vitamin A 32%

Vitamin C 123%

Calcium 7%


ROASTED PEPPER AND TOMATO SOUP

Ingredients:

2 tablespoons extra virgin olive oil, divided1 yellow onion, coarsely chopped2 garlic cloves, minced2 tablespoons fresh basil, chopped2 tablespoons thyme leaves2 jars of roasted bell peppers1 28-ounce can whole peeled tomatoes2 cups chicken or vegetable stock

Optional garnishes:Crème fraîche,Sprigs of thymeBasil leaves

Instructions:

In a large saucepan, heat the olive oil on medium heat. Add the onion and sauté until translucent. Then, add the garlic, basil, and thyme and cook for about 2 more minutes.

Stir in the red peppers and tomatoes, with their juices, and simmer for an additional 2 minutes. Then, add the stock and simmer for an additional 5 minutes.

In batches, carefully transfer the contents of the saucepan to the bowl of a food processor. Purée the mixture. Return the puréed mixture to the saucepan to reheat.

When serving, garnish with crème fraîche, thyme, and basil as desired


Amount Per Serving

Calories 172

% Daily Value *

Total Fat 11 g 17%




Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 319 mg 13%

Potassium 105 mg 3%



Sugars 7 g

Protein 7 g 14%

Vitamin A 33%

Vitamin C 67%

Calcium 8%


GREEN CHILI CHICKEN BURGERS

Ingredients:

2 tablespoons avocado oil1 pound ground chicken (breast or thigh meat)1 teaspoon ground cumin2 cans (4 oz.) diced green chiles, drained1 cup cilantro leaves, choppedCoarse saltGround pepper

Instructions:

In a bowl, combine chicken, cumin, green chiles, chopped cilantro, and ½ teaspoon of salt. Form the mixture into 4-5 patties.

In a large sauté pan over medium heat, warm the oil. Add the chicken patties, being careful not to crowd them together in the pan. There should be space between each patty; cook them in batches if necessary. Sauté until browned, about 4-5 minutes per side, adding fresh ground pepper to each side as it cooks.

Cook until a meat thermometer registers an internal temperature of 165°F when inserted into the thickest part of the burgers.

Serve with guacamole and lettuce.


Amount Per Serving

Calories 205

% Daily Value *

Total Fat 14 g 23%




Trans Fat 0 g


Sodium 147 mg 6%

Potassium 100 mg 3%



Sugars 0 g

Protein 16 g 33%

Vitamin A 8%

Vitamin C 8%

Calcium 2%


BLACK BEAN BURRITO

Ingredients:

1/2 cup uncooked instant brown rice1 medium green pepper, diced1/2 cup chopped onion1 tsp minced garlic1 tablespoon olive oil1 tablespoon chili powder1 tsp ground cumin1/8 tsp crushed red pepper flakes1 15 oz can reduced sodium black beans, rinsed and drained8 tortillas (8 inches)1 cup salsa

Instructions:

In a saucepan cook brown rice per directions.

Place 1 tablespoon of olive oil in a skillet. Add green pepper, garlic and onion to skillet and cook until soft. Add black beans, chili powder, ground cumin, and red pepper flakes until heated through.

Add cooked brown rice to skillet and mix thoroughly.

Roll contents of skillet into tortillas, top with salsa.


Amount Per Serving

Calories 252

% Daily Value *

Total Fat 7 g 10%




Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 328 mg 14%

Potassium 319 mg 9%



Sugars 2 g

Protein 7 g 15%

Vitamin A 4%

Vitamin C 15%

Calcium 3%


QUINOA SALAD

Ingredients:

Dressing:Juice and zest of 2 lemons1 1/2 – 2 tablespoons olive oil

Salad:1 cup of cooked quinoa1 can of reduced sodium rinsed black beans1 red bell pepper, chopped4 scallions, chopped1 cup of spinach or arugula chopped into smaller bite sized pieces1 large bunch cilantro1 mango, cubed

Instructions:

Combine the lemon juice, zest and olive oil in a small bowl and stir to combine.

Add the quinoa and chopped vegetables, mango, and black beans into a separate large bowl.

Pour the dressing over the dish (this is best while the quinoa is partially warm as it will really soak in the flavors of the dressing) and stir to combine.

Cover and refrigerate until chilled so the flavors can meld.


Amount Per Serving

Calories 182

% Daily Value *

Total Fat 6 g 9%




Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 130 mg 5%




Sugars 9 g

Protein 6 g 12%

Vitamin A 26%

Vitamin C 86%

Calcium 7%


CAULIFLOWER TOTS

Ingredients:

2 cups cooked cauliflower, chopped into fine pieces (Microwave frozen cauliflower for five minutes and then chop vegetables in a food processor)1/2 cup reduced fat shredded cheddar cheese1/2 cup chopped onion1/2 cup breadcrumbs1 egg1 egg white

Instructions:

Preheat oven to 375F.

Combine all ingredients in a large bowl and mix evenly.

Spray a cookie sheet with cooking spray/olive oil.

Spoon out about 1 tbsp of cauliflower mixture and place evenly on cookie sheet. (A melon baller works very well and is less messy.)

Bake the cauliflower tots for 15-20 minutes, until slightly browned.


Amount Per Serving

Calories 78

% Daily Value *

Total Fat 3 g 5%




Trans Fat 0 g


Sodium 120 mg 5%

Potassium 239 mg 7%



Sugars 3 g

Protein 7 g 13%

Vitamin A 3%

Vitamin C 79%

Calcium 11%


NOODLES WITH PEANUT SAUCE AND TOFU

Ingredients:

16 oz firm tofu, cubed1/3 cup peanut butter1/3 cup Tamari Lite3 Tbsp rice vinegar14 oz stir-fry rice noodles (flat)1-2 heads of broccoli, choppedPeanuts for garnish

Instructions:

Preheat oven to 425°. Bake tofu for 10 minutes on a parchment lined baking sheet.

Mix peanut butter, Tamari Lite, rice vinegar together in a small bowl.

Cook noodles according to the instructions on the package and add in broccoli 5 minutes before noodles are done. Careful to avoid over cooking noodles.

Drain noodles and mix with tofu and sauce in the warm pot.

Transfer mixed noodles to a serving bowl and sprinkle with peanuts.


Amount Per Serving

Calories 298

% Daily Value *

Total Fat 12 g 18%




Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 938 mg 39%

Potassium 202 mg 6%



Sugars 5 g

Protein 15 g 29%

Vitamin A 8%

Vitamin C 90%

Calcium 12%


ROASTED CHICKPEAS

Ingredients:

1 (12 ounce) can reduced sodium chickpeas (garbanzo beans), drained2 tablespoons olive oil1/2 tsp lemon pepper1/2 tsp garlic powder1/2 tsp cayenne pepper

Instructions:

Preheat oven to 450 degrees.

Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with lemon pepper, and cayenne pepper, if using.

Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy.

Watch carefully the last few minutes to avoid burning.


Amount Per Serving

Calories 102

% Daily Value *

Total Fat 6 g 9%




Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 205 mg 9%

Potassium 152 mg 4%



Sugars 0 g

Protein 4 g 7%

Vitamin A 1%

Vitamin C 0%

Calcium 2%


CAJUN GUMBO

Ingredients:32 oz can of low sodium chicken broth2 frozen chicken breasts1 pound chicken sausage 2 large onions, chopped2 green peppers, chopped2 stalks celery, chopped3 cloves garlic, minced1 can diced tomato1 16 oz can tomato puree1 10 oz bag frozen corn1/2 10 oz bag frozen okra1 teaspoon dried thyme1/2 tsp cayenne (more for spicier)1 tsp black pepper1 tsp garlic powder1 tsp onion powder

Instructions:

Combine chicken broth and chicken breasts into large pot.Bring to a boil and reduce heat, simmer until chicken is cooked through and tender.

Remove chicken and return to pot shredded.

In skillet cook sausage through. Add onion, green pepper, celery, and garlic and cook until soft. (If not enough fat from sausage, may need to add canola oil to bottom of skillet).

Add skillet items to pot. Add diced tomato, tomato puree, frozen corn, frozen okra, and seasonings to pot.

Simmer for 1-2 hours and serve over brown rice.


Amount Per Serving

Calories 275

% Daily Value *

Total Fat 5 g 8%




Trans Fat 0 g


Sodium 554 mg 23%




Sugars 13 g

Protein 27 g 53%

Vitamin A 15%

Vitamin C 69%

Calcium 8%

Iron 9 %* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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