Monday, April 12, 2010

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 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.


  1. Yummy, it sound nice
    ~Stopping by to say Welcome to SITS

  2. ooh, I love this heart healthy Monday idea. And this recipe looks great!
    Thanks for visiting me, I just became a follower of yours :)


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