HEART HEALTHY RECIPE COOKBOOK

Created By: Melissa Schwartz

Recipes By: Members of the Ithaca Community

GO RED FOR WOMEN® HEART HEALTHY

RECIPES

Enjoy these heart healthy recipes all year

ENJOY!

RECIPE COURSE AUTHOR

Quinoa-Stuffed Peppers Main Dishes Margie Foster

Ground Turkey Casserole Main Dishes Beth Blinn

Crock Pot Santa Fe Chicken Main Dishes Kelly Rafferty

Enfrijolades Main Dishes Melissa Schwartz

Heart Healthy, Low-Fat Fettuccini Alfredo

Main Dishes Lorelei Becker

Oatmeal Pancakes with Honey Yogurt Sauce and Blueberries

Main Dishes – Breakfast Nancy McCool

Roasted Red Pepper Fondue Appetizers Jim Durkee

Pumpkin Lentil Soup Soups Nancy Kotmel

Healthy Fried Rice Side Dishes Diana Ng

Healthy Pasta Salad Side Dishes Diana Ng

Strawberry Malt with Chia Beverages Jim Durkee

TABLE OF CONTENTS

Thank you for contributing

2013 Go Red for Women, Heart Healthy Recipe Challenge Winner – Congratulations Margie! Ingredients: 2 tbsp olive oil 1 cup onion finely chopped 1/2 cup celery 1 tbsp ground cumin 2 tsp garlic minced 1 10-oz pkg frozen chopped spinach thawed and squeezed dry 2 15-oz can diced tomatoes, drained, liquid reserved 1 15-oz can black beans, rinsed and drained 3/4 cup quinoa 1 ½ cups carrots grated 1 ½ cups grated reduced-fat pepper jack cheese, divided 4 large bell peppers, halved lengthwise, ribs removed Directions: Heat oil in pan over medium heat. Add onion and celery and cook 5 minutes or until soft. Add cumin and garlic, sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes or until most of liquid has evaporated. Stir in black beans, quinoa, carrots and 2 cups water. Cover and bring to boil. Reduce heat to med-low and simmer 20 minutes or until quinoa is tender. Stir in 1 cup cheese. Preheat oven to 350 degrees. Pour liquid from tomatoes in bottom of dish. Fill each pepper with heaping mixture and place in dish. Cover with foil and bake 1 hour. Uncover and sprinkle with 1 tbs of cheese. Bake 15 minutes more or until tops of peppers are browned. Let stand 5 minutes. Transfer to plates. Drizzle with pan juice. Nutrition (Percent Daily Values Based off of 2,000 calorie diet), Makes 4 peppers: Per ½ pepper recipe: 213 Calories, 7 gram fat, 2 gram of Saturd fat, 610 mg Sodium (25%), 28 grams Total Carbohydrate (9%), 6 grams Fiber, 7 grams Sugar, 20 grams Protein (25%)

QUINOA-STUFFED PEPPERS Contributed by Margie Foster

Ingredients: 1 onion, thinly sliced Vegetable oil cooking spray 1 ½ lbs, 93 percent lean ground turkey 4 cloves garlic, minced 1 tbsp fresh oregano ½ tsp ground cinnamon ½ tsp ground cumin 1/8 tsp salt Black pepper to taste 3 ½ cups chard, well washed and chopped, or other leafy green, such as kale, collards, or turnip 1 cup prepared tomato sauce with no more than 500 milligrams of sodium per ½ cup, such as Barilla Marinara Sauce ¼ cup water 1 small tomato, sliced Directions: Preheat the oven to 375 degrees. Heat a large heavy-bottomed skillet over medium heat. Coat the onion with the cooking spray and cook in the skillet for 5 minutes, stirring often. Add the turkey and garlic. Cook until browned, stirring often, about 5 minutes. Stir in the oregano, cinnamon, cumin, salt, and pepper. Mix in the chard. Coat a 9-inch-square pan with the cooking spray. Pour in ½ cup tomato sauce and top with half of the turkey mixture. Pour in the remaining ½ cup tomato sauce and top with the remaining half of the turkey mixture. Pour the water around the edges. Spray the tomato slices with the cooking spray. Top the casserole with tomatoes. Bake in the oven for 40 minutes. Serve immediately.

GROUND TURKEY CASSEROLE

Contributed by Beth Blinn

(From “The Best Life Guide to Managing Diabetes and Pre-Diabetes” by Bob Greene, John J. Merendino Jr., M.D., and Janis Jibrin, M.S., R.D. Copyright 2009 by Best Life Corporation) Nutrition (Percent Daily Values Based off of 2,000 calorie diet), 4 Servings, Per Serving, About: Calories: 320,Protein: 32g, Carbohydrates: 13gDietary Fiber: 3g, Sugars: 5g, Total Fat: 15g, Saturated Fat: 3.9 mg, Calcium: 89 mg, Sodium: 533 mg

GROUND TURKEY CASSEROLE CONT.

Ingredients: 24 oz Chicken Breast 14.4 oz Mild Diced Tomatoes & Green Chilies 15 oz Black Beans 8 oz Corn - Frozen 1/4 cup Cilantro 14.4 oz Chicken Broth Fat Free 1/2 cup scallions 1 tsp Garlic Powder 2.9 oz 1 tsp Onion Powder 1 tsp Spices, Cumin Seed 1 tsp Spices, Cayenne Pepper Directions: Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning to taste. Serve over rice or tortillas and your favorite toppings. Nutrition (Percent Daily Values Based off of 2,000 calorie diet), Makes 8 servings: 1 serving recipe: 245 Calories, 3 gram fat (5%), 0.05 gram of Saturated fat, 497 mg Sodium (20%), 18 grams Total Carbohydrate (5%), 5 grams Fiber, 2 grams Sugar, 32 grams Protein (64%)

CROCK POT SANTA FE CHICKEN Contributed by Kelly Rafferty

Ingredients: 1 1/2 cups black beans, cooked 1/2 cup Onions 1 tbsp Minced Garlic 1/4 tsp Italian Seasoning 1 tbsp Pepper, Black 1 tbsp Hot Chili Sauce 1/3 tbsp Low Sodium Teriyaki Sauce 1 tsp Lemon Juice 1/2 pepper Fresh Jalapeno 1/4 cup Cilantro 2 small Corn Tortillas 1/2 g Olive Oil 1 slice Reduced Fat Provolone Cheese Directions: Add onions, garlic and olive oil and cook on high until the onions soften. Mash the black beans and add them with the Italian mix spice, pepper, sriracha, sea salt, teriyaki sauce, lemon juice. Simmer for 1 hour. Periodically mash the beans to soften them more. Add jalapeño and cilantro. Simmer for another hour. Dip warmed tortillas in bean mixture and top with provolone cheese. Nutrition (Percent Daily Values Based off of 2,000 calorie diet), Makes 1 servings: 1 serving recipe: 582 Calories, 7 gram fat (10%), 2 gram of Saturated fat, 579 mg Sodium (24%), 40 grams Total Carbohydrate (13%), 27 grams Fiber, 8 grams Sugar, 32 grams Protein (64%)

ENFRIJOLADES Contributed by Melissa Schwartz

Ingredients: 8 oz Fat-Free Half & Half (Land-O-Lakes) 4 tbs Promise Light Margarine (you can use Fat-Free if you prefer, but you lose flavor) ½ cup Grated Romano Cheese 1 lb Whole Wheat Fettuccini (I prefer Linguini) Salt & Pepper 1 tsp Basil 2 tbsp Corn Starch 2 tbsp Cold Water Parsley (if desired) Directions: Make your Fettuccini according to the instructions on the package. You should begin heating the water prior to making your Alfredo Sauce. Alfredo Sauce Directions: Melt margarine in a saucepan. Add the Half & Half and keep stirring the pot on medium heat so the sauce doesn’t stick to the bottom of the pan. When this is beginning to boil, turn down the heat as it will rise and boil over the pan if you don’t. Add the Romano cheese and bring back up to temperature. Add salt and pepper to taste. Mix the corn starch and water in a bowl. Bring the sauce to a boil on high heat and whisk the corn starch mixture into the Alfredo sauce to thicken (if you like a thicker sauce, you will need to use more corn starch and water). Once the sauce is done, lower the heat and add the basil. Turn off the sauce and cover with a lid. When the Fettuccini is done, drain and put in a bowl. Pour the Alfredo Sauce over it. Mix the pasta and sauce together and serve. If you like to make it pretty, you can garnish it with parsley. Nutrition (Percent Daily Values Based off of 2,000 calorie diet), Makes 8 cups: Per 1 cup recipe: 306 Calories, 8 gram fat, 2 gram of Saturd fat, 195 mg Sodium (8%), 51 grams Total Carbohydrate (17%), 3 grams Fiber, 2 grams Sugar, 10 grams Protein (20%)

HEART HEALTHY, LOW-FAT FETTUCCINI ALFREDO Contributed by Lorelei Becker

Ingredients: 2 cups Regular Rolled Oats 1/2 cup unsweetened applesauce 2/3 cup Egg Substitute, Liquid 1 cup Organic Rice Milk (original) 1 cup White Whole Wheat Flour 1 tbsp Double Acting | Baking Powder 1 tsp Fine Sea Salt 2 tbsp Honey 12 oz Honey Greek Yogurt 2 tbsp Simply Orange Orange Juice 1 1/2 cups Blueberries Directions: Combine rolled oats, applesauce, egg substitute, rice milk, flour, baking powder, salt together until well mixed. Spoon the mixture on hot griddle or pan, flipping pancakes over half way through until golden brown. Combine honey, yogurt, orange juice and blueberries to make the sauce for the pancakes. Spoon sauce onto pancakes and Enjoy!

Nutrition (Percent Daily Values Based off of 2,000 calorie diet),: 1 serving: 2 pancakes recipe: 324 Calories, 3 gram fat (5%), 0.5 gram of Saturated fat, 753 mg Sodium (31%), 58 grams Total Carbohydrate (19%), 7 grams Fiber, 15 grams Sugar, 15 grams Protein (31%)

OATMEAL PANCAKES WITH HONEY YOGURT

SAUCE & BLUEBERRIES Contributed by Nancy McCool

This great recipe was contributed by the Executive Chef at Cayuga Medical Center, Jim Durkee. Jim created this recipe for Cayuga Medical Center’s Red Dress Tea Event. This was a free event, open to the public, focused on educating women about heart disease and overall heart health. The event included vendors aimed at heart health, a cooking demonstration and other fun hands-on entertainment. Ingredients: 1 tbsp Olive oil 4 oz shallots or 8 oz onion, small dice 6 cloves garlic, minced 3 stalks celery, small dice 8 oz dry sherry 1 tbsp whole wheat or white flour 2 cups homemade vegetable stock or 2 cups water & base 16 oz roasted red peppers, drained and pureed through a blender Sea salt & black pepper 1 tsp Worcestershire Tabasco sauce 4 oz silk milk Directions: Combine olive oil, shallots, garlic and celery. Sauté in large pan on medium heat. Cook to caramelize. Add sherry to deglaze. Lower heat. Reduce liquid by half. Add flour to mixture blend well. Cook 5 minutes. Stir frequently Add vegetable stock. Mix well. Allow to simmer on low. Add roasted red peppers. Continue to simmer 20 to 30 minutes on low heat As needed sea salt & black pepper Add Worcestershire Season to taste with a couple of shakes of tabasco sauce Add silk milk. Blend well. Pour into an oven safe dish.

ROASTED RED PEPPER FONDUE Contributed by Jim Durkee, Executive Chef at Cayuga Medical

Center

Bake at 350 degrees until hot throughout. Serve with toasted pita chips*

Nutrition (Percent Daily Values Based off of 2,000 calorie diet) without Pita Chips, Makes 8 servings: 1 serving recipe: 72 Calories, 2 gram fat (2%), 0.03 gram of Saturated fat, 250 mg Sodium (10%), 8 grams Total Carbohydrate (2%), .6 grams Fiber, 2 6grams Sugar, 5 grams Protein (10%) ***Suggested Serving For Heart Healthy Ideas: Whole Wheat Pita (adds fiber!), sprayed with cooking spray or brushed with olive oil and spices, baked at 450 Degrees Faherheit for 12-15 minutes***

ROASTED RED PEPPER FONDUE CONT.

Ingredients: 1 large onion, chopped (1 cup) 2-6 garlic cloves, diced 3 ribs celery, chopped (3/4 cup) 3 carrots, chopped 2 cups red lentils 7-8 cups vegetable broth or water 1 large can pumpkin (no sugar) 1/4 tsp marjoram 1/4 tsp dried thyme Lots of Tabasco Directions: Combine onion, garlic, celery, carrots, lentils, and broth or water in a soup pot. Bring to boil. Lower heat, cover, and simmer for 30 minutes or until vegetables are soft and lentils have turned to mush. Add pumpkin and spices and simmer for 10-15 minutes until all the ingredients are blended. Add Tabasco to taste. Don't be afraid, the Tabasco makes the difference! You'll be surprised at how many shakes you need -- 15 to 20! Be Fearless!

Nutrition (Percent Daily Values Based off of 2,000 calorie diet): Per 1/8 recipe: 137 Calories, 1 gram fat, <1 gram of Saturd fat, 64.53 mg Sodium (2%), 27 grams Total Carbohydrate (9%), 6 grams Fiber, 6 grams Sugar, 9 grams Protein (16%)

PUMPKIN LENTIL SOUP

Contributed by Nancy Kotmel

Ingredients: 1 box of colorful rotini pasta ½ cup of chopped onions 1 red bell pepper (or orange... whichever happens to be on sale during the week) 1 green bell pepper 1 bag of Turkey Pepperoni Finely sliced carrots (or buy a bag that’s pre-shredded) McCormick Salad Supreme Seasoning 8 tbsp Roasted Red Pepper Italian Dressing Directions: Cook pasta according to package. Once done, run through cold water and set aside. What I usually do is transfer the pasta in a large bowl & fill it with cold water. Chop the red and green bell pepper. If the black olives are whole, dice them as well. Mix pasta, bell peppers, onions, turkey pepperoni and carrots together in a large bowl. Add McCormick Salad Supreme seasoning (as much as you desire). Mix well. Add Kraft Roasted Red Pepper Dressing. Mix well. Cover and refrigerate for a couple of hours. Nutrition (Percent Daily Values Based off of 2,000 calorie diet), Makes 8 cups: Per 1 cup recipe: 278 Calories, 4 gram fat, < 1 gram of Saturd fat, 721 mg Sodium (30%), 49 grams Total Carbohydrate (16%), 4 grams Fiber, 5 grams Sugar, 12 grams Protein (23%)

HEALTHY PASTA SALAD Contributed by Diana Ng

Ingredients: 2 cups of uncooked rice 2-3 eggs 1/4 onion (or green onion) 1/2 bag of frozen corn 1/2 bag of frozen green beans 1 red bell pepper 1/2 bag of frozen carrots 1/4 head of cabbage 1/2 lb of ground chicken 1/2 lb of ground turkey Low or reduced sodium soy sauce **Note: All veggies & meat can be replaced with basically anything Directions: Cook rice. I use a rice cooker, but you can cook it on the stove top. Just add water so that it covers the top of the rice on low-medium heat & continue to add water and stir as the rice absorbs the water. If cooking on stovetop, the rice has to be watched as it can burn on the bottom. Put cooked rice aside. Some people say to make the rice a few hours before & refrigerate, but I like fresh rice. Cut up onion & red bell pepper into small squares. Cut and shred cabbage. Set all aside with frozen corn, green beans, and carrots. It’s best if all vegetables are cut small. Place a small amount of butter, olive oil, or Pam in a pan & cook ground chicken & ground turkey together. The butter is just there to ensure that the meat doesn’t burn in the pan. I’m usually impatient when I cook so I use high heat. I would suggest cooking at medium heat. At this point, you could add some seasoning (salt, pepper, etc.) Once the meat is done, drain the liquid. Put all veggies in the same pan & cook together at medium heat. At this point, you could add some seasoning (salt, pepper, etc.). In a separate bowl, scramble the eggs. Once the veggie-meat combo is done cooking, add in scrambled eggs. Put heat on low & stir to mix.

HEALTHY FRIED RICE Contributed by Diana Ng

Once mixed, add in rice. Pour soy sauce over the rice. You can add as much or as little. It’s up to your taste! Mix well. Take off heat & enjoy! **Note: Every so often, I will add shrimp or scallops Nutrition (Percent Daily Values Based off of 2,000 calorie diet), Makes 4-6 cups: Per 1 cup recipe: 537 Calories, 16 gram fat, 4 gram of Saturd fat, 450 mg Sodium (18%), 62 grams Total Carbohydrate (20%), 4 grams Fiber, 10 grams Sugar, 35 grams Protein (70%)

HEALTHY FRIED RICE CONT.

This great recipe was contributed by the Executive Chef at Cayuga Medical Center, Jim Durkee. Jim created this recipe for Cayuga Medical Center’s Red Dress Tea Event. This was a free event, open to the public, focused on educating women about heart disease and overall heart health. The event included vendors aimed at heart health, a cooking demonstration and other fun hands-on entertainment. Ingredients: 3 tbsp chia seeds 8 oz apple juice Place seeds in juice. Mix well. Allow to sit 5 mins In a blender: 1 ½ lb fresh strawberries, cleaned and halved 12 oz low fat strawberry yogurt Chia seed mixture 8 oz silk milk 1”x1” square honey comb or 2 tbsp honey

Blend well & enjoy

Nutrition (Percent Daily Values Based off of 2,000 calorie diet), Makes 5 servings: 1 serving recipe: 189 Calories, 4 gram fat (6%), 0.8 gram of Saturated fat, 71 mg Sodium (2%), 34 grams Total Carbohydrate (11%), 4 grams Fiber, 2 6grams Sugar, 5 grams Protein (10%)

STRAWBERRY MALTS WITH CHIA Contributed by Jim Durkee, Executive Chef at Cayuga Medical

Center