Heart Healthy Monday

Heart Healthy Tip.  We know that Fiber is good and can lower the risk of heart disease - but - only soluble fiber actually reduces the risk of heart disease. Soluble fiber is the one that will mix with liquid, bind to fatty substances, and moooove them through the body.

Good sources of soluble fiber are whole oats, barley, fruits, vegetables, and legumes (which include beans, peas, and lentils).

Heart Healthy Recipe:  Oatmeal
If you don't like oatmeal it is probably because you haven't had GOOD oatmeal!!! Use Steel-cut Oats.
2 cups water
2 cups low-fat milk
small dash salt
1 cup steel-cut oats
2 to 4 tablespoons dried fruit, such as raisins, chopped dried apricots, dried cranberries
1 to 2 teaspoons maple syrup, agave syrup, honey or brown sugar (more to taste)
Fresh fruit (such as diced apples and pears, optional)
2 tablespoons chopped walnuts

1. Combine the water, milk and salt in a large, heavy saucepan, and bring to a boil. Slowly add the oats, stirring constantly. Reduce the heat to low, cover and simmer 15 minutes, stirring occasionally with a wooden spoon. Stir in the butter, dried fruit and sweetener. Cover, and continue to simmer for another 10 to 15 minutes, stirring often to prevent the cereal from sticking to the bottom of the pan, until the oats are soft and the mixture is creamy. Serve, with added fruit and nuts stirred in if desired, or refrigerate and reheat as desired.
Yield: Four servings.

Heart Healthy Monday

Heart Healthy Web site - Beating Heart Disease Together

Heart Healthy Tip: Use only 5-8 teaspoons of fat a day. (that INCLUDES fat used in cooking and what is put in salads)

Artichoke-Tomato Pitas (from Healthy Heart One-Dish Meals)
(4 servings)
4 8" pita bread rounds
1 (14 oz) can artichoke hearts, drained and sliced
2 cups seeded and chopped plum tomatoes
1/2 cup sliced fresh basil
1/4 cup fat-free ranch dressing
1 cup (4 oz) shredded part-skim mozzarella cheese

Place the pita bread on a large baking sheet.  Place one-fourth of each of the artichoke hearts, basil, tomato, and dressing down the center of each pita.  Broil 3 inches from heat for 2-3 minutes or until cheese melts.  Remove from oven and roll up.  Wrap the bottom of each pital roll in waxed paper or decorative tissue paper and serve.


Don't forget to check to check out healthymonday.org and start your own Healthy Monday blog feature!

Heart Healthy Monday

OK, late again, but this time it isn't my fault!!!! Blogger was down all morning and I was gone all afternoon so here is Heart Healthy Monday:
Heart Healthy Website - Sister to Sister
Heart Healthy Tip - Read the nutritional labels on the foods you buy.  If you don't regularly read them you may be surprised, especially the "health" foods.  Sometimes they have enormous amounts of fat and sodium.

Heart Healthy Recipe In season now - Sugar Snap Peas - If you have never had sugar snap peas, these are not your grandma's peas!

Sugar Snap Peas
1 lb fresh sugar snap peas, trimmed
1 tsp light tub margarine
1 tsp grated lemon zest
1 tablespoon fresh lemon juice
1/2 tsp dried thyme, crumbled
1/4 tsp salt
Steam the peas for 5-6 minutes or until tender-crisp.  Transfer to a medium serving bowl and stir in the remaining ingredients. 

Heart Healthy Monday

Web link for Her Heart A Woman’s Guide to Her Heart Health

Heart Healthy Tip:  Take time for a Mindful Monday – eat slowly to enjoy the flavors of your meal. You’ll also be more aware of when you’re full.

Heart Healthy Recipe:
Pasta Beef Soup


½ lb ground round
1 cup chopped onion
3 cups cooked Ruote, fusilli or Farfalle pasta (bowtie, corkscrew or wagon wheel)
3 cups spaghetti sauce
½ tsp ground oregano
14 oz cans beef broth (low salt if possible)
1 can (15 oz) can red kidney beans
Using oil spray, coat a large pan and place over medium high heat until hot. Add the meat and onion and cook until browned, crumbling meat while it cooks. Drain grease and pat dry with paper towels. Put the meat back into the pan and add cooked pasta and remaining ingredients. Cook until heated through.

Heart Healthy Monday on Bookvisions

Web link:  Some interesting information on the connection between gum disease and heart disease here:  Heart Disease Project

Heart Healthy Tip:  Take care of your teeth and gums. Floss every day to remove plaque and food between your teeth that your toothbrush missed. Rinse your mouth with water afterwards.

Heart Healthy Recipe from:  National Institutes of Health National Heart, Lung, and Blood Institute
Even sweets can be healthy!
Banana Mousse


2 Tbsp lowfat milk
4 tsp sugar
1 tsp vanilla
1 medium banana, cut in quarters
1 C plain lowfat yogurt
8 slices (1/4 inch each) banana

1. Place milk, sugar, vanilla, and banana in blender. Process for 15 seconds at high speed until smooth.
2. Pour mixture into small bowl and fold in yogurt. Chill.
3. Spoon into four dessert dishes and garnish each with two banana slices just before serving.

Heart Healthy Monday on Bookvisions

Heart Healthy Web Link:  How do you sleep?  Do you Snore? Wake frequently with a morning headache? Wake up with a choking sensation?  Do you have excessive daytime sleepiness?  Check out this website on Sleep Apnea and heart health:  What is Sleep Apnea?

Heart Healthy Tip: On this week’s shopping trip, look for low-sodium or “no-salt added” soups, vegetables and beans. Skipping sodium can reduce your risk for high blood pressure.

Heart Healthy Recipe:

Tropical Salsa
1 cup peeled and diced mango
1/2 cup finely chopped tomato
2 T minced sweet onion
2 T minced Cilantro
1 T lime juice
Mix all together in a small bowl. Cover and chill. Makes 1 cup

Heart Healthy Monday is Back

I missed last week's HHM due to a very sick dog.  Dusty the Sailor Dog is doing better now, but he has Lyme Disease which is a tick-borne illness (and he was vaccinated against it!).  If you live in an area with ticks, please know the symptoms of Lyme in both humans and dogs.

Heart Healthy Web Link - Reducing your Blood Pressure

Heart HealthyTip is from Healthymonday.org and is one of my favorites:

Make Monday the January of every week

Begin fresh by reaffirming your resolutions. Recommit every Monday to sustaining your healthier lifestyle and look forward to feeling great.

Heart Healthy recipe is: Taco Salad

This is one of my favorites because you can use whatever you like and leave out whatever you don’t. Don’t let the number of ingredients scare you away. If you don’t want to use the vinaigrette dressing, use a store-bought French or Western or vinaigrette low-fat dressing instead. I have posted the original recipe along with my additions, omissions, or substitutions.

Taco Salad

3 (6”) Corn Tortillas
Vegetable cooking spray
½ lb ground raw turkey
1 C chopped onion
1 C frozen whole-kernel corn thawed (I use canned and add at the end)
2 T minced Jalapeno pepper ( I omit)
2 T chili powder
1 tsp ground cumin
1 (15oz) can black beans rinsed and drained (I use light Kidney beans)
2 T white wine vinegar
1 T lime juice
1 tsp chili powder
1 tsp vegetable oil
¼ tsp salt
¼ ground red pepper
8 Cups thinly sliced romaine lettuce leaves
1 Cup shredded reduced-fat Cheddar cheese
1 cup seeded, diced tomato
¼ cup minced fresh cilantro
2 T sliced ripe olives
½ cup non-fat sour cream

Coat tortillas on both sides with cooking spray; cut into ¼ inch wide strips. Place in a single layer on an ungreased baking sheet; bake at 400 degrees for 15 minutes.

Coat a nonstick skillet with cooking spray; place over medium heat until hot. Add turkey and next 3 ingredients; cook over medium heat until turkey is done, stirring until it crumbles. Stir in chili powder, cumin and beans; cook until thoroughly heated. Set aside.

Combine vinegar and next 5 ingredients; cover and shake vigorously.

Combine lettuce and vinaigrette. Place 2 cups lettuce mixture on each plate. Spoon turkey mixture over lettuce. Top with cheese and remaining 4 ingredients; serve with tortilla strips. 4 serv.

Heart Healthy Monday on Bookvisions

Heart Healthy Web Link: What is your Cholesterol IQ?

Heart Healthy Tip: To help lower your cholesterol, add more dietary fiber to your meals with whole grains, fruits, and vegetables. According to James Beckerman, MD, a cardiologist quoted on WebMD, soluble fiber such as oatmeal, barley, and beans absorb cholesterol in your digestive tract.

Heart Healthy Recipe
Italian Bread and Bean Salad

8 slices of Italian Bread ¾ “ thick (or even better, use some really good whole grain bread!)
1 ½ C diced tomato (scoop seeds out)
1 C peeled, diced cucumber
½ C Parmesan Cheese, grated
½ C diced Celery
½ C chopped mild sweet onion
¼ C fresh Italian Parsley, chopped
¼ C fat-free Italian dressing
2 T minced fresh basil
3 T sliced black olives
1 T White Wine Vinegar
1 (15oz) can cannellini beans, rinsed and drained

Cut the bread into cubes and place in a single layer in a large jellyroll pan. Bake at 375 degrees for 15 - 20 minutes or until golden. Let cool completely. Combine all of the rest of the ingredients in a large bowl. Just before serving add the bread cubes and toss lightly. Serve immediately.
5 - 2-cup servings
285 calories (15% from fat)

I hope that Heart Healthy Mondays encourage you to take care of your health and heart.  Let me know what you think!

Heart Healthy Monday on Bookvisions

Heart Healthy Web Link-Take a Quiz - Act In Time to a Heart Attack Quiz

Heart Healthy Tip - Is Sea Salt Healthier than Regular Salt? - Regular and Sea Salt have the same amount of sodium, but the unique flavors and texture of sea salt can cause you to cut down on your salt intake.  There are many different kinds of sea salt. Here is a link to describe some of them - SEA SALT

Remember to wait until you finish cooking and then just add a little salt to your finished dish.

Heart Healthy Recipe:
Stuffed Cabbage

1 head cabbage
1/2 lb lean ground beef
1/2 lb ground turkey
2 small onions, one minced, one sliced
1 slice stale whole wheat bread, crumbled
1/4 C water
1/8 tsp black pepper
1 can (16 oz) diced tomatoes
1 C water
1 medium carrot, sliced
1 Tbsp lemon juice
2 Tbsp brown sugar
1 Tbsp cornstarch

1. Rinse and core cabbage. Carefully remove 10 outer leaves and place in saucepan. Cover with boiling water and simmer for 5 minutes. Remove cooked cabbage leaves and drain on paper towel.

2. Shred 1/2 cup of raw cabbage and set aside.

3. Brown ground beef and turkey, and minced onion in skillet. Drain fat.

4. Place cooked and drained meat mixture, bread crumbs, water, and pepper in mixing bowl.

5. Drain tomatoes, reserving liquid, and add 1/2 cup tomato juice from can to meat mixture. Mix well. Place 1/4 cup of filling on each parboiled, drained cabbage leaf. Fold. Place folded side down in skillet.

6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer for about 1 hour or until cabbage is tender, basting occasionally.

7. Remove cabbage rolls to serving platter, keep warm.

8. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.

Yield: 5 servings
Serving size: 2 rolls
Each serving provides:
Calories: 235
Total fat: 9 g
Saturated fat: 3 g
Cholesterol: 56 mg
Sodium: 235 mg
Total fiber: 3 g
Protein: 20 g
Carbohydrates: 18 g
Potassium: 545 mg
From Heart Healthy Recipes, National Heart, Lung, and Blood, Institute

Heart Healthy Monday

Did you know that Heart Healthy Monday is a national movement?  Check out http://www.healthymonday.org/. If you have a blog or website - join in and start a Heart hHealthy Monday too.


Heart Healthy Tip:  Work on cutting your stress level and make sure you set aside a time every day for relaxation.  Make time to not only to relax physically, but also mentally. 

Heart Healthy Recipe
I know tenderloin is considered the best cut of beef, but I love sirloin.  I think it has a better flavor.

Steak & Beans
1 lb. lean boneles top sirloin steak
2 tsp. ground cumin
1 tsp. chili powder
Vegetable cooking spray
1 1/2 cups chopped onion
1 1/4 cup chopped green pepper
2 cloves garlic (I don't use garlic)
1/2 cup canned no-salt-added beef broth
3 T brown sugar
1 (15-oz) can no salt added pinto beans, drained
1 1/2 cup quartered cherry tomatoes

Trim fat and cut steak into 4 pieces.  Combine cumin and chili powder, and sprinkle half of it over beef.  Spray a nonstick skillet with vegetable spray and heat over medium heat.  Add meat and cook 5 minutes on each side.  Remove from the skillet and set aside.  Place onion, green pepper and garlic (if used) in the nonstick skillet.  Saute until tender.  Add the remaining cumin spice mixture, broth, brown sugar, and beans.  Bring to a boil.  Reduce the heat and simmer uncovered for 5 minutes, stirring occasionally.  Stir in tomato.  Arrange the meat over the bean mixture.  Cover and simmer 5 minutes.