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The Heart Healthy Pantry

Julie Kennel, PhD, RD, CSSD, LDProgram Director, Dietetic Internship

Department of Human NutritionOSU Extension

Learning Objectives

• Describe a heart healthy food plan.

• Identify foods to stock in the pantry to support a heart healthy food plan.

• Outline recipes of heart healthy dishes that can be assembled in 15 minutes or less.

Heart Healthy Plan

• Whole grains• Low-fat dairy• Vegetables• Fruits• Lean protein• Oils, nuts, seeds

Heart Healthy Nutrients

• Fiber• Potassium• Magnesium• Calcium• Phytonutrients• Omega-3 fatsChallenges: keeping sodium, and

saturated and trans fat within limits

Go-to Whole Grains

• Oatmeal• Brown rice and whole grain pasta• Quinoa• Whole grain cereals• Low-fat popcorn• Whole grain bread• Whole grain tortillas• Low-fat granola

Kick to the curb: High sugar, low fiber breakfast cereals and cereal bars

Go-to Low-fat dairy

• Low-fat yogurt and cheeses (refrig)• UHT treated milk and soymilk• Fat-free evaporated milk

– Use in place of cream or full fat milks• Macaroni and cheese• Mashed potatoes• Casseroles and soups

Go-to Vegetables & Fruit

• Dried blueberries, cranberries, and raisins• Sweet potatoes• Roasted red peppers• Winter squash and pumpkin• Vegetable soups/broths• Tomatoes• Canned fruit (packed in juice)• Dried mushrooms

Kick to the curb: banana chips, fruit roll ups

Go-to Pantry Proteins

• Canned fish– Salmon– Tuna– Trout– Sardines

• Canned or dried beans and lentils• Canned chicken, low-fat

Go-to Oils, Nuts, Seeds

• Peanut butter• Flaxseed, ground• Almonds and walnuts• Olive, Canola, and Safflower Oils• Cooking spray

Kick to the curb: Chips, cookies, and crackers

A little goes a long way!

A few additional items…

• Red wine• Dark chocolate• Tea• Balsamic vinegar• Dried herbs and spices• Low-fat cream of mushroom and

chicken soups

Power Breakfasts

Reinvent your oatmealAdd 2-3 of the following:-Dried fruit-Sliced almonds-Chopped walnuts-Flaxseed-Peanut butter-Applesauce (no sugar added)

Banana Wrap-1 six in. whole grain tortilla-1 banana-2 T. peanut butter-Touch of honey-2 T. raisins (optional)

-Lay tortilla flat. Spread peanut butter and honey on tortilla. Place banana in the middle and sprinkle in the raisins. Wrap, and serve.

Prep time: 5 minReady in: 5 min Prep time: 5 min

Ready in: 5 min

Refueling at Lunch

Salmon Pasta Salad-4 oz whole grain rigatoni, cooked and drained-1 c. canned salmon-1 c. cherry tomatoes, quartered-1/2 small red onion, sliced-1-2 marinated artichoke hearts-1/4 cup olive or canola oil-1/4 cup lemon juice-1 teaspoons dill weed-1 garlic clove, minced-Salt and pepperIn a large bowl, toss the first 5 ingredients. For dressing, combine the oil, lemon or lime juice, dill, garlic, salt and pepper; mix well. Pour over pasta. Cover and chill.

Prep time: 15 minReady in: 15 min

Recipe courtesy of Allrecipes.com on 1/12

Quick Dinner Options

• Chicken Enchiladas• Red beans and rice• Spaghetti squash marinara• Crockpot lentil stew• Salmon burgers• Chili topped baked potatoes

What are your ideas?

The Heart Healthy Pantry

• Have a variety of whole grains stocked to form the base of your meal

• Build on the base with vegetables and fruits and lean proteins

• For baking, whole-wheat flour or spelt flour can often be substituted in for white flour. Cornmeal is a great option for muffins, pancakes, etc.

• Portion sizes are still important

More Information

• Heart Healthy Recipes, Food Networkhttp://www.foodnetwork.com/healthy-eating/favorite-heart-healthy-recipes/pictures/index.html

• 20 Cheap Heart Healthy Dinners http://www.hearthealthyonline.com/healthy-recipes/main-dish-recipes/cheap-dinner-ideas_ss1.html

• Stocking a Heart Healthy Kitchenhttp://my.clevelandclinic.org/healthy_living/nutrition/hic_stocking_a_heart-healthy_kitchen.aspx

• Eat for a Healthy Heart, OSU Extension Chow Linehttp://extension.osu.edu/news-releases/archives/2010/february/chow-line-eat-for-a-healthy-heart

• Modifying a Recipe to be Healthierhttp://ohioline.osu.edu/hyg-fact/5000/pdf/5543.pdf

• American Heart Association

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