Developed and tested by UVa Health System nutritionists
(Makes 6 servings)
Panna Cotta
2 cups low-fat cultured buttermilk
1 envelope unflavored gelatin
½ cup water
1 cup 2% milk
1 tbsp. granulated Stevia or 4 tbsp. sugar
¾ tsp. vanilla extractBring buttermilk to room temperature. In a small bowl, cover the gelatin with water and set aside to soften for at least five minutes. Heat the milk in a small saucepan over medium-low heat with the Stevia or sugar. Stir in the softened gelatin until it's dissolved. Remove from heat and let the mixture cool to lukewarm before proceeding.
Whisk the buttermilk and vanilla extract into the milk mixture. Sweeten to taste if needed. Divide the liquid among six custard cups and refrigerate until firm, at least 3-4 hours.
To serve, either top with sauce and serve it in the custard cup, or remove the custard from the cup and invert it onto a plate. To remove from the cup, dip the bottom of the cup into a bowl of hot water to loosen the custard from the sides of the cup. Place a plate on top of the custard cup and invert. Top with sauce.
Kiwi-Lime Sauce
3-4 kiwis, peeled and diced
2 limes, juiced
Agave nectar or sugar, to taste
¼ cup fresh mint leaves, choppedPlace kiwi in a bowl with lime juice. Add sweetener as desired and stir to combine. Let fruit set for 10-15 minutes. Before serving, chop mint and add to the fruit mixture. Add the mint as close to serving as possible to maintain maximum flavor.
Nutrition Facts
Serving size: 4 ounces
Calories: 135 calories
Fat: 1.25 grams
Developed and tested by UVa Health System nutritionists
(Makes 6 servings)
1 package whole wheat spiral pasta
12 pitted black olives
1 can diced tomatoes, drained
1/3 cup finely chopped red onion
1/4 cup finely chopped celery leaves or parsleyDressing:
1/2 cup extra virgin olive oil
1/4 cup red wine vinegar
2 cloves garlic, minced
1 tbsp. dried oregano or 2 tbsp. fresh
1 tsp. organic shoyu or tamari sauceCook pasta as package directs, drain and rinse. Add olives, tomatoes, onion, celery leaves or parsley. Mix. Prepare dressing by combining all ingredients; mix with pasta. For a hot salad, heat pasta (if cooled) by submerging in boiling water for 15 seconds. Drain. Proceed as above.
A Mediterranean diet rich in beans, fruits, vegetables and whole grains can reduce the rate of heart-attack recurrence by 50-70 percent.
Nutrition Facts
Serving size: 2/3 cup
Calories: 394
Fat: 21 grams
Fiber: 3 grams
Sodium: 139 mg
(Makes 2 crusts)
1 cup warm water (110°-115°)
1 package active dry yeast
1 tbsp. sugar
2 tbsp. olive oil
2 3/4 - 3 1/4 cups whole wheat flour
Dissolve yeast in water and let sit for 5 minutes. Add sugar and oil. Add 1/2 cup flour-add the rest until the dough is stiff. Knead 5 minutes.Let rest (covered, in oiled bowl) until doubled in size. Roll into pan and bake at 400° for 7 minutes.
Put toppings on and bake for 10-12 minutes at 350°.
Top with part-skim mozzarella and veggies for a wholesome treat.
Nutrition facts:
Serving size: 1/8 of a crust
Calories: 130
Fat: 1.5 grams
Fiber: 3 grams
Sodium: 240 mg
(Makes 4 servings)
1/2 tsp. canola oil
6 oz. burger style veggie crumbles (such as Morningstar Farms)
1 tsp. ground cumin
1 tsp. dried oregano
2 jalapeños, seeded and finely chopped (optional)
1 1/2 tsp. all-purpose flour
2 tsp. chili powder
1 tbsp. cider vinegar
pinch of tandoori spice blend
2 tsp. sugar
2 tbsp. spaghetti sauce or salsa
1 can (15 oz.) black or pink beansPut oil in skillet, add veggie crumbles. Add remaining ingredients. Mix well until heated. Do not overcook. Serve with baked and reduced-fat tortilla chips, reduced-fat sour cream, 2% milk sharp cheddar cheese and black olives.
Meat substitutes are rich in protein but cholesterol-free.
Nutrition facts:
Serving size: 2/3 cup
Calories: 179/Fat: 3 grams
Fiber: 1.5 grams
Sodium: 305 mg
(Makes 4 servings)
4 salmon fillets, 4 oz. each
¼ tsp. salt
¼ tsp. ground black pepperSalsa
1 cup fresh mango, peeled and diced
1 cup fresh peaches, diced
3 tbsp. red onions, diced
1 tbsp. jalapeno peppers, diced
¼ cup cilantro
1 tsp. lime, grated
2 tbsp. fresh lime juice
¼ tsp. ground cumin1. Prepare grill. Lightly spray grill rack with vegetable oil.
2. In a medium bowl, stir together salsa ingredients. Set aside.
3. Rinse fish and pat dry. Season with salt and pepper.
4. Grill salmon fillets with skin side up for 4 minutes or until brown. Grill other side of fish for 3-4 minutes or until fish flakes easily when tested with fork.
5. Serve salmon skin side down and top with 2 tablespoons of salsa mixture.
Nutrition Facts:
Serving size: 3 ounces, cooked
Calories: 186
Fat: 4.3 grams
Carbohydrates: 14 grams
(4 servings)
4 boneless, skinless, chicken breasts
¼ Cup Olive Oil
2 limes, juice only
¼ Tsp oregano
½ Tsp black pepper
¼ Cup water
10-12 tomatillos, husks removed, cut in half
½ medium onion, quartered
2 cloves garlic, finely chopped
2 jalapeno peppers
2 Tbsp cilantro, chopped
¼ Tsp salt
¼ Cup low fat sour creamCombine oil, juice from one lime, oregano and black pepper in shallow, glass baking dish. Stir.
Place chicken breasts in baking dish and turn to coat each side. Cover dish and refrigerate over night. Turn chicken periodically to marinate it on both sides.
Put water, tomatillos and onion into saucepan. Bring to gentle boil and cook uncovered for 10 minutes or until tomatillos are tender.
In blender, place cooked onion, tomatillos and any remaining water. Add garlic, jalapeno peppers, cilantro, salt and juice of second lime. Blend until all ingredients are smooth. Place sauce in bowl and refrigerate.
Place chicken breasts on hot grill and cook until done. Place chicken on serving platter. Spoon tablespoon of low fat sour cream over each chicken breast. Pour sauce over sour cream.
Nutrition facts
Serving size: 1 breast
Calories - 210
Total fat - 5 g
Saturated fat - 1 g
Cholesterol - 73 mg
Sodium - 91 mg
Total fiber - 3 g
Protein - 29 g
Carbohydrates - 14 g
Potassium - 780 mg
Source: Keep the Beat: Heart Healthy Recipes from the National Heart, Lung and Blood Institute
The perfect summertime drink
(Makes 5 servings)
4 chilled, fresh peaches, peeled and pitted or
1 chilled 29-oz. can of peaches in natural juice, drained
2 cups chilled club sodaPlace peaches in blender and process until smooth.
Pour peach mixture into tall pitcher and add club soda slowly.
Stir and serve immediately.
Nutrition facts:
Serving size: 1 cup
Calories: 48
The delicious taste of these kabobs comes from the lively marinade of wine, lemon juice, rosemary and garlic.
(makes 8 servings)
2 Tbsp olive oil
½ cup chicken broth
¼ cup red wine
1 lemon, juice only
1 tsp chopped garlic
¼ tsp salt
½ tsp rosemary
1/8 tsp black pepper
2 lb lean lamb, cut into 1-inch cubes
24 cherry tomatoes
24 mushrooms
24 pieces of onion1. Combine oil, broth, wine, lemon juice, garlic, salt, rosemary and pepper. Pour over lamb, tomatoes, mushrooms and onions. Marinate in refrigerator for several hours or overnight.
2. Put together skewers of lamb, onions, mushrooms and tomatoes. Broil 3 inches from heat for 15 minutes, turning every 5 minutes.
Nutrition Facts
Serving size: 1 kabob, with 3 oz of meat
Calories: 274
Total fat: 12g
Saturated fat: 3g
Cholesterol: 75mg
Sodium: 207mg
Total fiber: 3g
Protein: 26g
Carbohydrates: 16g
Potassium: 728mgSource: Keep the Beat - Heart Healthy Recipes from the National Heart, Lung and Blood Institute
(Makes 8 servings)
1 (9-inch) pastry crust
3/4 cup fat-free sweetened condensed milk, divided
1 (8-oz.) block fat-free cream cheese,softened
4 oz. block-style 1/3-less-fat cream cheese, softened
1 tbsp. vanilla extract
1/4 tsp. salt
2 large eggs, divided
1 large egg white
2/3 cup canned unsweetened pumpkin
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground allspiceBake the pastry crust as directed in a 9-inch round removable-bottom tart pan. Cool crust completely on a wire rack. Preheat oven to 300°.
Combine 1/2 cup condensed milk and the cream cheeses in a medium bowl; mix at medium speed until smooth. Add vanilla, salt, 1 egg, and egg white; beat until combined. Spoon 1/2 cup cream cheese mixture into a small bowl; add 1/4 cup condensed milk, 1 egg, pumpkin, cinnamon, ginger, allspice, stirring well with a whisk.
Pour remaining cream cheese mixture into prepared crust. Top with pumpkin mixture and swirl together using a knife. Bake for 50 minutes. Turn oven off; cool tart in closed oven 45 minutes. Remove from oven; cool completely on a wire rack. Cover; chill.
Nutrition facts:
Serving size: 1 wedge
Calories: 280
Fat: 10.1 grams
Carbohydrates: 33.5 grams
Fiber: 1.3 grams
(make 6 servings)
3 (1 ½ C) medium yams
¼ C brown sugar, packed
1 tsp flour, sifted
¼ tsp salt
¼ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp orange peel
1 tsp soft tub margarine
½ C orange juice1. Cut yams in half and boil until tender but firm (about 20 minutes). When cool enough to handle, peel and slice into ¼-inch thickness.
2. Combine sugar, flour, salt, cinnamon, nutmeg and grated orange peel.
3. Place half of sliced yams in medium-size casserole dish. Sprinkle with spiced sugar mixture.
4. Dot with half the amount of margarine.
5. Add second layer of yams, using the rest of the ingredients in the same order as above. Add orange juice.
6. Bake uncovered for 20 minutes in over that was preheated to 350° F.
Serving size: ¼ cup
Nutrition Facts:
Calories: 110
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 115 mg
Total fiber: 2 g
Protein: 1 g
Carbohydrates: 25 g
Potassium: 344 mg
(Makes 12 servings)
6 cups skim milk
1, 3 oz. package of French Vanilla Instant pudding
1/3 cup sugar
1/2 tsp. nutmeg
1 tsp. rum extract
2 tsp. vanilla extractIn a large bowl or mixer, mix the pudding with 2 cups of milk. Add the remaining ingredients and mix very well. Chill.
A healthy spin on a holiday classic
Nutrition Facts:
Serving size: 1/2 cup
Calories: 60
Fat: 1 gram
Source: Keep the Beat Heart Healthy Recipes, page 101 From the National Heart, Lung and Blood Institute