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HealthBEAT Quick and Easy Heart Healthy Recipes

Vol.1 • Issue 1 January 2014


Table of Contents Caring for OUR Communities

3

Eating Healthy - 4 Things to Do NOW!

4

Switch it Up! — Low-fat Ingredient Substitutions

5

Applesauce Oatmeal Muffins

8

Baked Pork Chops

16

Banana Pudding

22

Blueberry-Peach Cobbler

23

Chicken and Spanish Rice

18

Chicken & Red Chile Enchiladas

19

Chinese Chicken Salad

11

Cucumber Mint Lemon Water

10

Fresh Cabbage and Tomato Salad

13

Jamaican Jerk Chicken

20

Mile-High Omelettes

6

Mom’s Chicken Noodle Soup

14

Savory Potato Salad

12

Scrumptious Meat Loaf

17

Spinach & Ham Quiche

7

Stir-Fried Beef and Chinese Vegetables The Hulk Vegetarian “Southern-style” Collard Greens

21 9 15


Contents

Caring for OUR Communities – A servant’s heart Olor res moditia quiatium facescim rem repudaeped ma comnimodit est es sim que porepro molorepudis modis alitatur, ommod quiandis mosapid mod quame nobitio riantem exerumquo dolorro corum que peri accus prerum quaspis pratemp oribusa volupta conserrum evelliti dent experit aspient.

Omnimintia solor solecti isit lam velecer sperspissed mos exero et esequam qui od. Ro quatiistem qui to occulla nonem fugia veliquo exerferferem velest re, to corempellaut velecabor aliberrumqui temperum rehenda ecepere volum unt velenec atiatio reiumquia qui voluptur sequat oditatur aut dolore, volenihit optatque nis maiosa as natecab il ides molorrumque mo bea nosa sin ne et il et latium harchicto volo et haribus volorpos accusdae. Nam, qui sus el inci dolore rentore peruptaquia is quate niminte mpedio ipsum sita que nem quia cusanitaspel molupta quatur? Xerferit audite pra qui commos exceaquia que volore nullabore pratiberunt ut doluptatia sim quis derum earcidunt. Omnitem alisi od que velitius earum quunt que volore, consente sed qui voluptam nonseni ssimaximpor sitius ant hil is dem volest, que sam fugiaec taessum enderatis et pla volore vendae rerferi beatem de nonsed quiberis essunt ex et evellit atem alicia cum adipsuntum ea doluptur, nonsequi rem qui doluptaecto maion eum recaborum quae offictur. Am qui quisti con et res ma cum, ipsaperum in net alia ne mi, cuptam que vel iducipsunt quia conet, sam, sin re aut vent adis dolupicid millabo rerferum nos et pellorectur sam vel iniae peliqui alictem olorpor eperectur, to dolest, ium seque dus asi assum, venihit parum iditiis evel ilis sae eos eumquia a arionem doloreius es esciis ium ipsam eum sequas et omnimpelias sit a etur?

quatur, quo doluptio. Ex eat es re re, oditatq uosanis sum ullorat et hillectibus eos audiciu scient faces adicipi ctorerunt alitium quibusa erupta doluptate aut enime volore qui dolupta turepelesed eostibus, totaes mos que pra volore ipsaectur? Mos eossund elenis ma aut volo dolupit lame simpore provide bisciendisi doloreserspe iur, sequam, sit dolorrorae vendeni adi blam, as sum si dia adit voloritiata et, corehenimet, ium excescitet ent ipic toris quam eos voluptatatem imenimenim esti occus, opti adi blab illatempost, in pratus auda cone audaecaectur sequiae nos quiam res ersperatin remquodia dolecte ctature eatur, ut volorest rest lab iumenim inctem hil expliquae.

Qui exeruptur ape cuscillia senihil ium hil illabo. Nam re earitatet dolor aliquassin dam veratius nihicia que peribea nos conseque si od quosa nonsequas maiossitatem name quamus, vellique voluptature vellam. Ro quatiistem qui to occulla nonem fugia veliquo exerferferem velest re, to aliberrumqui temperum rehenda ecepere volum unt velenec atiatio reiumquia qui voluptur sequat oditatur aut dolore, volenihit optatque nis maiosa as natecab il ides molorrumque mo bea nosa sin ne et il et latium harchicto volo et haribus volorpos accusdae. Toris quam eos voluptatatem imenimenim esti occus, opti adi blab illatempost, in pratus auda cone audaecaectur sequiae nos quiam res ersperatin remquodia dolecte ctature eatur. Olor res moditia quiatium facescim rem repudaeped ma comnimodit est es sim que porepro molorepudis modis alitatur, conserrum evelliti dent experit aspient.

Fugit ma dolecta tatur? Optam fugitam esed quatet la quide con eos sandant quam quistionse et volorerore nate nos sus il invenda sit asimil maionsent que etur?

Cheryl S Emanuel

Mecklenburg County Health Department

Am, quatur? Gitas a voluptatibus aborate niet recusdam fugia di re di ut asintia speliquibus eos dis simpelesciis corporum es dolora volupisque nis res et, volupta quist, villagehb.org

| HealthBEAT 2014

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Contents

Eating Healthy — 4 Things to Do NOW! 1. Plan Your Meals - Set aside some tme

each week to plan a family menu. Also plan a monthly or bi-weekly grocery list. This may take some practice but it is well worth the effort. and grocery list. Bonus Tip - Make sure to keep some ingredients

for a quick meal on hand. Life happens so when your schedule is crushed, those quick meal ingredients will fill in the gap and it’s much better that filling up on fast food.

2. Use Low Fat Substitutes - This is as simple as trading ground beef for the leanest version available or better yet switch to ground chicken or turkey. When buying dairy choose the item with a lower fat level (example: 1% or 2% milk). Using the “light” or “low-fat” versions of salad dressings and condiments will help as well.

3. Add Flavor, Not Fat - Begin experimenting with herbs and spices to add flavor. Also invest in good, heavy gauge, non-stick or ceramic cookware that doesn’t require you to add extra oils to cook. Bonus Tip - Broil, Grill and Bake instead of frying.

Deep fat frying should be avoided to keep you and your loved ones healthy.

4. Slow and Steady is A-OK - It is better

to start to change your family’s diet at a slow pace than to shock everyone drastically. If your family is ready or if drastic change is required then by all means do so. You have to know and consider all the reasons and steps necessary to enhance, improve, or preserve your family’s health. Bonus Tip - Make sure to keep some ingredients for a quick meal on hand. Life

happens so when your schedule is crushed, those quick meal ingredients will fill in the gap and it’s much better that filling up on fast food.

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HealthBEAT 2014 |

Quick and Easy Heart Healthy Recipes


Contents

Switch it Up! — Low-fat Ingredient Substitutions Switch from:

To:

Butter & Margarine

Reduced calorie margarine (tubs or sticks) made with safflower, soybean, canola or peanut oils in baked products.

Ground Beef

the leanest ground beef, ground chicken, or ground turkey

Canned Soups

Reduced -fat or Fat-free soups

Oil

Olive oil, safflower oil, soybean oil, or canola oil in reduced amounts.

Whole Milk

Skim(Fat-free), 1%, or 2% milk, soy milk, almond milk, rice milk

Beef, veal, lamb, pork

Lean, skinless chicken or turkey breast; the leanest cuts of meat available

Cheese

Cheeses with 5 grams of fat or less per ounce

Ice Cream

Low-fat ice cream; nonfat or low-fat frozen yogurt, or sherbert; sorbet; frozen fruit bars

Condiments Salad Dressings, Sauces, and Toppings

Low-fat, light, reduced calories, and lowsodium versions

Salt

Experiment with herbs and spices to enhance the flavor of your dishes

villagehb.org

| HealthBEAT 2014

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Contents

Mile-High Omelettes Ingredients: 1/2 Tbsp olive oil, plus more for cooking the omelettes 1 green bell pepper, diced 1 oz cremini or button mushrooms, sliced 1 small onion, diced 4 oz smoked ham, cubed or sliced into thin strips Salt & Black Pepper to taste 8 eggs 2 Tbsp 2% Milk 1/2 cup shredded sharp Cheddar

Bonus Tip - Broil, Grill and Bake instead of frying. Deep fat frying should be avoided to keep you and your loved ones healthy.

Directions: • Heat the olive oil in a medium sauté pan over medium heat. Add the bell pepper, mushrooms, and onions a cook for about 7 minutes, until the vegetables are soft and lightly browned. Add the ham. • Combine the eggs and milk and whisk until fully blended. Season with a few pinches of salt. • Heat a small nonstick pan over medium heat. • Swirl with just enough olive oil to coat. • Ladle in one-quarter of the eggs and as soon as they begin to set, use a wooden spoon to scrape the egg from the bottom, working from one side of the pan to the other (like you were scrambling eggs). Stop scraping just before the egg is fully cooked, then spread one-quarter of the cheese and one-quarter of the vegetable mixture across the omelet. Use a spatula to carefully fold the egg over on itself. • Slide the omelet out onto a warm plate. • Repeat to make 4 omelets. Makes 4 servings (280 calories per serving)

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Quick and Easy Heart Healthy Recipes


Contents

Spinach & Ham Quiche Ingredients: 1 frozen pie shell, thawed and pricked with a fork 1/2 Tbsp olive oil 1 clove garlic, minced 1/2 bunch spinach, washed, dried, and stemmed 2 oz smoked ham, cut into 1/4inch cubes 1/2 cup shredded Swiss cheese, such as Gruyere 4 eggs 3/4 cup milk 1/4 cup half-and-half 1/2 tsp salt Pinch of nutmeg

Mix & Match - Switch up this recipe with any the following ingredients: • artichoke hearts, • sun-dried tomatoes, • feta cheese, • shredded rotisserie chicken, • sautéed mushrooms, • asparagus, • diced Spanish chorizo, • roasted red pepper, • ricotta cheese

Directions: • Preheat the oven to 375°F. When hot, place the pie shell on the middle rack and bake for about 8 minutes, until lightly toasted, but not browned. • While the oven heats and the shell bakes, heat the olive oil in large skillet or pot over medium heat. Add the garlic, cook for 30 seconds, then add the spinach. Cook for 5 minutes, until the spinach is fully wilted. In a large mixing bowl, combine the ham, cheese, eggs, milk, half-and-half, and spinach, squeezing the spinach thoroughly before adding to purge any excess water. Season with salt and a pinch of nutmeg. • Pour the egg mixture into the warm pastry shell. Bake for about 12 minutes, until the quiche has browned lightly on top and a toothpick inserted into the center comes out clean. Makes 4 servings (260 calories per serving) villagehb.org

| HealthBEAT 2014

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Contents

Applesauce Oatmeal Muffins Ingredients:

Directions:

2 1/2 cups applesauce

• In a large bowl, combine applesauce, eggs, brown sugar, and oil; set aside.

2 eggs 3/4 cup brown sugar 1/4 cup canola oil 1 1/2 cups rolled oats 1 cup whole-wheat flour 1 cup all-purpose flour 1 teaspoon baking soda 1 teaspoon baking powder 1 1/2 teaspoons Kosher salt 2 teaspoons cinnamon

• In a medium bowl, combine oats, flours, baking soda, baking powder, salt, and cinnamon. Add to applesauce mixture. Stir with wire whisk just until dry ingredients are moistened. Stir in raisins. Pour into paper-lined muffin pans. Bake at 350oP. 15-20 minutes or until toothpick inserted into center comes out dry. Makes 24 muffins (154 calories per muffin)

1 1/2 cups raisins

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Quick and Easy Heart Healthy Recipes


Contents

The Hulk Ingredients:

Directions:

1 can pineapple chunks (in natural juices or light syrup)

• Drop all ingredients into a blender.

1/4 cup frozen mango chunks 1/3 cup frozen spinach 2 kiwis; peeled 1 scoop low-fat vanilla frozen yogurt 1 apple of choice; cored and sliced 1/2 tsp flax seed (optional)

• Blend on the smoothie setting for 1 minute • Pour into glass and enjoy Makes 2 8oz servings Bonus Tip - Frozen fruit will give your smoothies a cool, thick & creamy body without the dilution of ice.

villagehb.org

| HealthBEAT 2014

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Contents

Cucumber Mint Lemon Water Ingredients: 2 Liters of water, 1 medium cucumber, sliced 1 lemon, sliced into wedges 10-12 mint leaves

Directions: • Steep the cucumber slices, lemon wedges, and mint leaves in your water overnight in your fridge and drink throughout the day! Bonus Tip - Drink Up! Drinking 5-8 glasses of water daily will help you to maintain a healthy, well-balanced, diet. Experts recommend drinking one glass of water upon waking and one glass before each meal. When you feel like you need a snack, try a glass of water instead. Thirst signals are often confused for hunger pains.

Blueberries, Peach, Lemon, and Mint Ingredients: 1 large pitcher of water 10-12 chopped mint leaves 1 cup blueberries (frozen or fresh) 2 sliced lemons 1 sliced peach or nectarine

Directions: • Throw everything together in a pitcher and let it steep over night.

Bonus Tip - More Water Facts - Drinking 5-8 glasses of water daily will help you to maintain a healthy, well-balanced, diet. Experts recommend drinking one glass of water upon waking and one glass before each meal. When you feel like you need a snack, try a glass of water instead. Thirst signals are often confused for hunger pains.

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Quick and Easy Heart Healthy Recipes


Contents

Chinese Chicken Salad Ingredients:

Directions:

1 head Napa cabbage

• Slice the cabbages in half lengthwise and remove the cores. Slice the cabbage into thin strips. Toss with the sugar in a large bowl.

1/2 head red cabbage 1/2Tbsp sugar 2 cups chopped or shredded cooked chicken (freshly grilled or from a store-bought rotisserie chicken)

• If the chicken is cold, toss with a few table-spoons of vinaigrette and heat in a microwave at 50% power. Add to 1/3 cup Asian-style dressing, like the cabbage, along with the cilantro, Annie’s Shiitake and Sesame Vinaigrette mandarins, almonds, and the remaining vinaigrette. Toss to combine. Season with 1 cup fresh cilantro leaves salt and pepper. 1 cup canned mandarin oranges (in water or natural juices), drained

1/4 cup sliced almonds, toasted

Makes 4 servings (380 calories per serving)

Salt and black pepper to taste

villagehb.org

| HealthBEAT 2014

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Contents

Savory Potato Salad Ingredients:

Directions:

6 medium potatoes (about 2 pounds)

• Wash potatoes, cut in half, and place in saucepan of cold water. Cook covered over medium heat for 25–30 minutes or until tender. Drain and dice potatoes when cool.

2 stalks celery, finely chopped 2 scallions, finely chopped ¼ cup red bell pepper, coarsely chopped ¼ cup green bell pepper, coarsely chopped 1 tablespoon onion, finely chopped

• Add vegetables and egg to potatoes and toss. Blend together mayonnaise, mustard, salt, pepper, and dill weed. Pour dressing over potato mixture and stir gently to coat evenly.

1 egg, hard boiled, chopped

• Chill for at least 1 hour before serving.

6 tablespoons mayonnaise, light

Makes 10 servings (98 calories per serving)

1 teaspoon mustard ½ teaspoon salt ¼ teaspoon black pepper ¼ teaspoon dill weed, dried

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Quick and Easy Heart Healthy Recipes


Contents

Fresh Cabbage and Tomato Salad Ingredients:

Directions:

1 head small cabbage, sliced thinly

• In large bowl, mix together cabbage, tomatoes, and radishes.

2 medium tomatoes, cut in cubes 1 C radishes, sliced 1/4 tsp salt 2 tsp olive oil

• In another bowl, mix together the rest of the ingredients and pour over vegetables. Makes 8 servings (43 calories per serving)

2 Tbsp rice vinegar (or lemon juice) 1/2 tsp black pepper 1/2 tsp red pepper 2 Tbsp fresh cilantro, chopped

villagehb.org

| HealthBEAT 2014

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Contents

Mom’s Chicken Noodle Soup Ingredients:

Directions:

1/4 Tbsp olive oil 3 medium carrots, peeled and chopped 3 ribs celery chopped 1 small onion chopped 1 clove garlic, peeled 12 cups low sodium chicken stock 1 bay leaf 1 cups shredded leftover chicken 2 oz dried egg noodles Salt and black pepper to taste Chopped fresh parsley for garnish (optional)

• Heat the olive oil in a pot over medium heat. Add the carrots, celery, onion, and garlic and saute for 5 minutes, until the vegetables just begin to soften, Add the stock and bay leaf and cook over low heat for about 15 minutes, until the carrots are just tender. • Add the chicken and noodles and continue cooking for about 5 minutes, just until the noodles are soft. Taste and adjust seasoning with salt and black pepper if necessary, Discard the bay leaf and garlic clove, Garnish with parsley before serving, if using. Makes 6 servings (225 calories per serving)

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Quick and Easy Heart Healthy Recipes


Contents

Vegetarian “Southern-style” Collard Greens Ingredients: 1/4 Tbsp olive oil 3 medium carrots, peeled and chopped 3 ribs celery chopped 1 small onion chopped 1 clove garlic, peeled 12 cups low sodium chicken stock 1 bay leaf 1 cups shredded leftover chicken 2 oz dried egg noodles Salt and black pepper to taste Chopped fresh parsley for garnish (optional)

Directions: • In a large pot over medium heat oil and butter. Saute the onions until slightly softened, about 2 minutes, then add the red pepper flakes and garlic, cook another minute. • Add collard greens and cook another minute. Add the vegetable stock, cover and bring to a simmer. Cook until greens are tender, about 40 minutes. Add tomatoes and season with salt and freshly ground black pepper. Makes 4 servings (122 calories per serving)

villagehb.org

| HealthBEAT 2014

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Contents

Baked Pork Chops Ingredients: 6 lean center-cut pork chops, ½-inch thick 1 egg white 1 cup fat-free evaporated milk ¾ cup cornflake crumbs ¼ cup fine, dry bread crumbs 4 teaspoons paprika 2 teaspoons oregano ¾ teaspoon chili powder 2 teaspoons garlic powder 2 teaspoons black pepper 1 /8 teaspoon cayenne pepper 1 /8 teaspoon dry mustard 2 teaspoons salt nonstick cooking spray, as needed

Directions: •Preheat oven to 375 °F. Trim fat from pork chops. Beat egg white with fat-free evaporated milk. Place pork chops in milk mixture and let stand for 5 minutes, turning once. • Meanwhile, mix cornflake crumbs, bread crumbs, spices, and salt in small bowl. Use nonstick cooking spray on 13 x 9-inch baking pan. Remove pork chops from milk mixture and coat thoroughly with crumb mixture. • Place pork chops in pan and bake for 20 minutes. Turn pork chops and bake for an additional 15 minutes or until no pink remains. Makes 6 servings (216 calories per pork chop)

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Quick and Easy Heart Healthy Recipes


Contents

Scrumptious Meat Loaf Ingredients: 1lb ground beef, extra lean 1/2 C (4 oz) tomato paste 1/4 C onion, chopped 1/4 C green peppers 1/4 C red peppers 1 C tomatoes, fresh, blanched, chopped 1/2 tsp mustard, low sodium 1/4 tsp ground black pepper 1/2 tsp hot pepper, chopped 2 cloves garlic, chopped 2 stalks scallion, chopped 1/2 tsp ground ginger 1/8 tsp ground nutmeg 1 tsp orange rind, grated 1/2 tsp thyme, crushed 1/4 C bread crumbs, finely grated

Directions: • Mix all ingredients together. Place in 1-pound loaf pan (preferably with drip rack) and bake covered at 350 °F for 50 minutes. • Uncover pan and continue baking for 12 minutes. Makes 6 servings (193 calories per serving)

Alternative: Turkey Meatloaf Ingredients: • 1 lb lean turkey, ground 1/2 C regular oats, dry 1 large egg 1 Tbsp onion, dehydrated 1/4 C catsup

• Combine all ingredients and mix well. Bake in loaf pan at 350 °F or to internal temperature of 165 °F for 25 minutes. • Cut into five slices and serve. Makes 5 servings (192 calories per serving)

villagehb.org

| HealthBEAT 2014

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Contents

Chicken and Spanish Rice Ingredients:

Directions:

1 C onions, chopped 1/4 C green peppers 2 tsp vegetable oil 1 can (8 oz) tomato sauce* 1 tsp parsley, chopped 1/2 tsp black pepper 11/4 tsp garlic, minced 5 C cooked rice (in unsalted water) 31/2 C chicken breast, cooked, skin and bone removed, diced

• In large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat. Add tomato sauce and spices. Heat through. • Add cooked rice and chicken, and heat through. Makes 5 servings (406 calories per serving)

Health Extra - *Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 226 mg

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Quick and Easy Heart Healthy Recipes


Contents

Chicken & Red Chile Enchiladas Ingredients: 1 can (28 oz) whole peeled tomatoes, excess liquid poured off 1 onion, peeled and thinly sliced 2 cloves garlic 2 Tbsp chipotle pepper 1 tsp cumin Pinch of cinnamon (optional) Salt and black pepper to taste 1 Tbsp canola or peanut oil 2 cups shredded chicken, preferably from a storebought rotisserie chicken 12 corn tortillas 1 cup shredded Jack cheese Fresh cilantro for garnish (optional)

Directions: • Combine the tomatoes, half the onion, the garlic, chipotle, cumin, and cinnamon (if using) in a blender. Puree until smooth. Season with salt and black pepper. Preheat the oven to 375°F. • Heat the oil in a saucepan over medium heat. Add the sauce and simmer for 15 minutes. Spread one-third of the sauce on the bottom of a 13” x 9” baking dish. Combine the chicken with another third of the sauce in a mixing bowl. • Wrap the tortillas in a damp kitchen towel and microwave for 30 seconds, until hot and pliable. Arrange a few generous tablespoons of sauced chicken down the center of a tortilla and gently roll up. Place the filled tortilla seam-side down in the baking dish. Repeat with the remaining chicken and tortillas. • Cover the enchiladas with the remaining sauce and top with the cheese. Bake for 10 to 12 minutes, until the cheese is melted. Top the enchiladas with the remaining onion slices and cilantro, if you like, before serving. Makes 10 servings (113 calories per serving) villagehb.org

| HealthBEAT 2014

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Contents

Jamaican Jerk Chicken Ingredients:

Directions:

½ teaspoon cinnamon, ground 1½ teaspoons allspice, ground 1½ teaspoons black pepper, ground 1 tablespoon hot pepper, chopped 1 teaspoon hot pepper, crushed, dried 2 teaspoons oregano, crushed 2 teaspoons thyme, crushed ½ teaspoon salt 6 cloves garlic, finely chopped 1 cup onion, pureed or finely chopped ¼ cup vinegar 3 tablespoons brown sugar 8 pieces chicken, skinless (4 breasts, 4 drumsticks)

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• Preheat oven to 350° F. Wash chicken and pat dry. Combine all ingredients except chicken in large bowl. Rub seasonings over chicken and marinate in refrigerator for 6 hours or longer. • Space chicken evenly on nonstick or lightly greased baking pan. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an additional 30–40 minutes or until the meat can easily be pulled away from the bone with a fork. Makes 10 servings (113 calories per serving)

Quick and Easy Heart Healthy Recipes


Contents

Stir-Fried Beef and Chinese Vegetables Ingredients: 2 Tbsp dry red wine 1 Tbsp soy sauce ½ tsp sugar 1½ tsp gingerroot, peeled, grated 1 lb boneless round steak, fat trimmed, cut across grain into 1½-inch strips 2 Tbsp vegetable oil 2 medium onions, each cut into 8 wedges ½ lb fresh mushrooms, rinsed, trimmed, sliced 2 stalks (½ C) celery, bias cut into ¼-inch slices 2 small green peppers, cut into thin lengthwise strips 1 C water chestnuts, drained, sliced 2 Tbsp cornstarch ¼ C water

Directions: • Prepare marinade by mixing together wine, soy sauce, sugar, and ginger. Marinate meat in mixture while preparing vegetables. • Heat 1 tablespoon oil in large skillet or wok. Stir-fry onions and mushrooms for 3 minutes over medium-high heat. Add celery and cook for 1 minute. Add remaining vegetables and cook for 2 minutes or until green pepper is tender but crisp. • Transfer vegetables to warm bowl. Add remaining 1 tablespoon oil to skillet. Stir-fry meat in oil for about 2 minutes, or until meat loses its pink color. Blend cornstarch and water. Stir into meat. Cook and stir until thickened. Then return vegetables to skillet. Stir gently and serve. Makes 6 servings (200 calories per serving)

villagehb.org

| HealthBEAT 2014

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Contents

Banana Pudding Ingredients: ½ cup plus 2 Tbsp sugar 1 /3 cup all-purpose flour 2 cups 2 milk 3 eggs, separated 1 tsp vanilla extract Pinch of salt 4 large ripe bananas, sliced ½ box (12 oz) vanilla wafers (about 35 wafers)

Directions: • Preheat the oven to 375’F. Combine the ‘/2 cup of sugar, the flour, milk, egg yolks, vanilla, and salt in a medium saucepan. Cook over low heat, whisking occasionally, for about 12 minutes, until the mixture thickens into a pudding. • Place the egg whites in a mixing bowl and beat with an electric mixer until thick, stiff peaks have formed. Fold in the 2 table-spoons of sugar and mix for another few seconds to incorporate. (The meringue can also be whipped by hand with a whisk in a cold aluminum mixing bowl, but be prepared for a bit of a workout.) • Layer the bottom of an 8” x 8” baking dish or oven-safe bowl with half of the bananas, then top with half the cookies. Repeat to form two layers of wafers and bananas, then pour the pudding over the top. • Spread the meringue over the pudding. Bake for 10 to 12 minutes, until the meringue is golden brown. Makes 8 servings (290 calories per serving)

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Quick and Easy Heart Healthy Recipes


Contents

Blueberry-Peach Cobbler Ingredients: 2 lbs peaches, peeled, pitted, and each cut into 6 wedges 1 cup blueberries 1/2 cup + 2 Tbsp sugar 2 tsp cornstarch Juice of 1/2, lemon Salt 1 cup all-purpose flour 4 Tbsp cold butter, cut into cubes Tsp baking powder 1/4 tsp baking soda 1/3 cup plain 2% Greek yogurt 1 Tbsp brown sugar

Directions: • Preheat the oven to 350°F. Combine the peaches, blueberries, the 1/4cup sugar, the cornstarch, lemon juice, and a pinch of salt in an 8” x 8” baking dish. Mix thoroughly with a large spoon. • Combine the 2 tablespoons sugar, the flour, butter, baking powder, baking soda, and 1/4 teaspoon of salt in a mixing bowl. Use your fingers to break up the butter and mash with the flour until the consistency is like coarse meal. Add the yogurt and stir gently to create a shaggy dough (don’t over-mix or you will have tough biscuits). • Divide the dough into 6 equal mounds. Arrange the mounds out over the peaches and sprinkle with the brown sugar. • Bake for about 20 minutes, until the peaches are bubbling and the biscuits are golden brown. Makes 6 servings (310 calories per serving) villagehb.org

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