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Heart Healthy recipes
Okay ya all .. here goes .. Hubs was just diagnosed with Heart disease after have a precurser to a heart attack ( a block happened and mimicked a heart attack); he just spent 8 LONG days in the hospital; but the absolutely good thing is they put in 3 stints after removing the calcium blockage in his main right artery and he will be good as new as soon as the body resets itself and heals ..
IF you have any tried and true heart healthy recipes (YES I am looking on the internet); but I am asking for a recipe or recipes that may have been tried by you or your family and found it very good. So if you have one, could you please, share with my Hubs and myself ? Thank you very much !! |
I' m glad the DH is getting along OK. I use ground turkey instead of hamburger for spaghetti sauce,chili,tacos,meat lof. Works fine,has much less fat that is less saturated. I use turkey ham and sausage and bacon.
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Chia seeds are high in Omega 6 - good for the heart. We use them in almond milk and it thickens to a sort of pudding. I sweeten with agave syrup. I also use Turkey and chicken more, rare to have any beef. Salmon of course and other fish are good for you. My husband had his first heart attach at 50 due to stress. Glad we have such good doctors to take care of us, but we also need to eat healthier. Best wishes to both of you.
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We all cook with different styles, tastes and needs in mind. What one person/family thinks as being the ultimate, another will say, huh? :D
Honestly, the best recipes are your own tried and proven recipes that are your own family's favourites. Learn what is important to change in your own style of cooking, and switch up those old favourites, accordingly. Eg. butter is still "heart healthy". What is not, is gobs of it. Often time we can stick with the old recipe, just use less butter, and everyone will still like it. Eg. salt is commonly accepted as not so heart healthy. Again, moderation is key. Salt is not the only way to get flavour in food. Look at other enhancers, particularly herbs, spices, etc. Eg. more veggies are good when thinking heart healthy. The same old recipes can often be made, by doubling the veggies. As a suggestion, you could request to meet with a dietitian who could help you understand your new concerns and how to adapt your cooking and menus. Good Luck! to you and your husband. |
Check out the book Wheat Belly, there's also a blog: http://www.wheatbellyblog.com/
Interesting reading, the book is written by a cardiologist who has seen remarkable results in patients when they gave up wheat, sugar and 'junk' carbs. Hope he's feeling better soon. |
I just tried a recipe called "Low Fat Chocolate Cookies" that is AWESOME. Tastes like brownies. There is some butter in it, though. Don't know if it will meet your requirements.
http://laughinglemonpie.com/low-fat-chocolate-cookies/ |
My mom did a lot of tinkering with favorite recipes after my dad had a heart attack. You can substitute unsweetened apple sauce for some/all of the oil in a lot of baking recipes. Also, I try to use as much whole wheat in most baking as I can get away with - biscuits, pancakes, everything. You can buy ground flax seeds (which have Omega 3's, I think) to add to baked goods.
When I cook things like casseroles, I usually add more veggies than they call for, and less meat. My family isn't on a low fat diet, exactly, I just like to try and keep things moderately healthy NOW so we don't have to go through what my family did when my dad had his heart attack. If a recipe calls for cream, you can usually use milk without hurting it too much. |
I just made this fish recipe with tilapia this week, and my husband really liked it.
Baked Fish With Mushrooms 1 lb. fresh or frozen fish fillets, 1/2 to 3/4 inch thick 2 tbsp. margarine or butter 1 cup sliced fresh mushrooms 1/2 c. sliced green onions (optional) 1/2 tsp. dried tarragon or thyme, crushed paprika Thaw fish. Rinse and pat dry with paper towlels. Cut into 4 serving-size pieces, if necessary. Arrange in a 2-qt. rectangular baking dish, turning under thin edges. Sprinkle with salt. In a saucepan, melt butter. Add mushrooms, onions, and tarragon. Cook over med. heat until tender. Spoon mushroom mixture over fish. Sprinkle w/paprika. Bake, covered, at 450 degrees for 12-18 minutes or until fish flakes easily with a fork. Makes 4 servings. |
I find that Weight Watchers is a good source for recipes. I used to use ground turkey but watch when buying it as some of it has more fat than ground beef. I mostly use 90% lean ground beef. I skip all or most of the butter or oil in recipes. My family is so used to skim milk in recipes they say it tastes funny with anything else. You can add FF half and half to make things creamier. Also the American Heart Assoc and Hungry Girl are good places for inspiration. My DH has extremely high cholesterol so I have been playing with recipes for 30years. I saute veggies in sodium free chicken boullion with a little water. It actually gives them a buttery taste. Laughing cow cheese added to sauces will make them creamier.
Glad to hear you DH is doing OK. Good that he paid attention to his symptoms and went to the doctor before things got worse. Saying prayers for a full and speedy recovery. |
Thanks ya all .. and I agree what one may like another may not .. but that is why I asked for recipes if you have any that are tried and true. We try recipes and hold it against no one if we don't like it .. LOL Love the Hungry Girl site and already subscribed to the American Heart Association.
Hubs is on day 3 of being home and just enjoying it immensely .. Thank you everyone for all your thoughts and prayers.. AND especially recipes !!! Thank you ever so much ..... |
Amanda: Thanks for the recipe we will give that one a try .. Hubs looked at it and said mmmmmmmm.... sounds good .. Again .. thank you !!!
Thanks everyone else for the Turkey/chicken idea .. may have to try all the ground turkey/chicken for hamburger. Thanks again !!! |
Since you want tried-and-true recipes, I submit this recipe that I just recently tried. I've made it three times now. It makes a lot, and I love it. My DH is a bit of a picky eater, and he likes it, too. Best wishes to you and your DH. [I have two vegetarian DDs, so I don't add any chicken. I think dark chicken meat as suggested might be more "Moroccan", but chicken breasts would be healthier of course.]
Moroccan Red Lentil Soup 6 servings 2 T. olive oil 2 large onions cut into medium dice 2 cloves garlic, minced 2 tsp. ground coriander 1 tsp. ground cumin, preferably ground from fresh whole seeds toasted in a dry skillet 1 tsp. ground turmeric (or dry mustard) ½ tsp. paprika ¼ tsp. ground cinnamon 1 ½ tsp. kosher salt ½ tsp. ground black pepper 7 cups vegetable broth 1 can (about 20 oz.) crushed tomatoes 2 cups dried red lentils, washed and rinsed Pinch red pepper flakes Juice of 1 lemon 3 T. fresh Italian (flat-leaf) parsley 1 T. chopped fresh cilantro Heat olive oil in large skillet on medium high heat. Add onions and cook until tender, about 3 minutes. Add the garlic, coriander, cumin, turmeric, paprika cinnamon, salt and pepper and cook for another minute. Add the broth and tomatoes and heat to boiling. Pour into a 5-6 quart slow cooker. Stir in lentils, cover the cooker and cook for 4 to 5 hours on high, or 8-10 hours on low, until lentils are tender. Stir in the pepper flakes, lemon juice, parsley and cilantro. Cover and cook on high for 10 minutes. Option: Before sautéing the onion, sauté 1 pound boneless, skinless dark chicken meat cut into ½ inch pieces, in the oil until browned. Add the onion to the pan and proceed with the recipe. |
Here is a healthy tried and true recipe. It is my own concoction from a couple different recipe sources. I'm linking to my blog. http://theterrycookbook.blogspot.com...casserole.html I've had rave reviews from several friends and neighbors. It's one I'll take to a sick friend or pot luck.
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Originally Posted by Murphy1
(Post 5913912)
Chia seeds are high in Omega 6 - good for the heart. We use them in almond milk and it thickens to a sort of pudding. I sweeten with agave syrup. I also use Turkey and chicken more, rare to have any beef. Salmon of course and other fish are good for you. My husband had his first heart attach at 50 due to stress. Glad we have such good doctors to take care of us, but we also need to eat healthier. Best wishes to both of you.
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Buy the $25 version of the Ninja food processor, you can put eggplant/mushrooms/ whatever veggies you like, mix it with ground turkey and make fabulous meatballs. You cut the amount of meat way down. My hubby had to give up all red meat and I've learned to use veggies in all kinds of new ways.. Good luck
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Originally Posted by DJ
(Post 5915826)
Since you want tried-and-true recipes, I submit this recipe that I just recently tried. I've made it three times now. It makes a lot, and I love it. My DH is a bit of a picky eater, and he likes it, too. Best wishes to you and your DH. [I have two vegetarian DDs, so I don't add any chicken. I think dark chicken meat as suggested might be more "Moroccan", but chicken breasts would be healthier of course.]
Moroccan Red Lentil Soup 6 servings 2 T. olive oil 2 large onions cut into medium dice 2 cloves garlic, minced 2 tsp. ground coriander 1 tsp. ground cumin, preferably ground from fresh whole seeds toasted in a dry skillet 1 tsp. ground turmeric (or dry mustard) ½ tsp. paprika ¼ tsp. ground cinnamon 1 ½ tsp. kosher salt ½ tsp. ground black pepper 7 cups vegetable broth 1 can (about 20 oz.) crushed tomatoes 2 cups dried red lentils, washed and rinsed Pinch red pepper flakes Juice of 1 lemon 3 T. fresh Italian (flat-leaf) parsley 1 T. chopped fresh cilantro Heat olive oil in large skillet on medium high heat. Add onions and cook until tender, about 3 minutes. Add the garlic, coriander, cumin, turmeric, paprika cinnamon, salt and pepper and cook for another minute. Add the broth and tomatoes and heat to boiling. Pour into a 5-6 quart slow cooker. Stir in lentils, cover the cooker and cook for 4 to 5 hours on high, or 8-10 hours on low, until lentils are tender. Stir in the pepper flakes, lemon juice, parsley and cilantro. Cover and cook on high for 10 minutes. Option: Before sautéing the onion, sauté 1 pound boneless, skinless dark chicken meat cut into ½ inch pieces, in the oil until browned. Add the onion to the pan and proceed with the recipe. |
Originally Posted by saveaquilt
(Post 5916810)
Here is a healthy tried and true recipe. It is my own concoction from a couple different recipe sources. I'm linking to my blog. http://theterrycookbook.blogspot.com...casserole.html I've had rave reviews from several friends and neighbors. It's one I'll take to a sick friend or pot luck.
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Originally Posted by patski
(Post 5917468)
Buy the $25 version of the Ninja food processor, you can put eggplant/mushrooms/ whatever veggies you like, mix it with ground turkey and make fabulous meatballs. You cut the amount of meat way down. My hubby had to give up all red meat and I've learned to use veggies in all kinds of new ways.. Good luck
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Originally Posted by Murphy1
(Post 5913912)
Chia seeds are high in Omega 6 - good for the heart. We use them in almond milk and it thickens to a sort of pudding. I sweeten with agave syrup. I also use Turkey and chicken more, rare to have any beef. Salmon of course and other fish are good for you. My husband had his first heart attach at 50 due to stress. Glad we have such good doctors to take care of us, but we also need to eat healthier. Best wishes to both of you.
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Originally Posted by francie yuhas
(Post 5913853)
I' m glad the DH is getting along OK. I use ground turkey instead of hamburger for spaghetti sauce,chili,tacos,meat lof. Works fine,has much less fat that is less saturated. I use turkey ham and sausage and bacon.
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Regardless of what receipe you use, avoid trans fats and you will be surprised at what they are in and cut down on saturated fats to almost zero ( you need a little but not much) and cut the red meats. Keep the cholesterol count low and walk, walk, walk if your hubby is able, at least 30 min a day. It doesn't have to be speed walking but out and moving, or ride a stationary bike. I have had 4 stents and a valve repair (which hasn't lasted) have two other valves leaking, but they won't do surgery again unless it gets to be on almost an emergency basis, as I could wind up in worse shape than I am now. Surgery would be AT LEAST 5 hours or longer, so until I have to do it am not going to. Don't relish being opened up again if I can avoid it.
I find margarines are the worst culprits. I don't like them to begin with but have found a butter spray that does suffice up to a point. I grew up on the real butter and I still like it but of course it is a no=no. Good luck and you can modify a lot of your present receipes. |
Hi you mite try www.lowsodiumcooking.com there's some really good low sodium recipes.
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You have got some good tips there- that lentil soup sounds great! Just want to repeat my mantra- avoid sugar. Your body converts it into fat. If your husband doesn't like agave, that's fine- it has fructose and glucose in it anyway, which his body converts into fat if he is not burning it off. It is not a healthy food in my view, the healthy thing is to train your palate to enjoy less sweet foods!
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Diabetics can not have Agave syrup-it will raise blood sugar a lot-so just watch out for this-doctor said it is too sweet-and so I don't think it is good for a heart person-sugar are carbs-carbs are bad on the heart
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I make beef veg soup this way.Simmer small amount of a lean roast in 2-3" of water until very tender.Remove the meat & dice.Refrigerate the broth over night.Check the broth,removing any solid fat.Heat the broth adding low salt canned broth,low salt crushed tomatoes.Bring to a boil,them simmer on low,adding celery,carrots,onion & seasonings of your choice.
I use bay leaf,thyme,rosemary,garlic,along with 1 Tbl sugar.After a couple hrs,add fresh or frozen veggies.We like shredded cabbage,turnips peeled & diced,mixed frozen veggies & your choice of beans.I usually use Great Northern from a can,we'll drained & rinsed. You can make it in a slo cooker.It freezes well in zip lock bags. |
My hubby went in for stents but ended up with a quint bypass and valve repair. So I understand your concern about eating healthy.
First I recommend reading this gal's blog, she is a nutritionalist and has great healthy recipes, no sugar, low carb. My fave dinner recipe is zucchini alfredo ... yummmy, the alfredo is rich and creamy and zucchini 'noodles' sub for pasta, it is quick and easy to prepare about 20 minutes total. I add left over chicken for protein. http://mariahealth.blogspot.com/ If you are looking for any particular recipe you want to 'healthify', type it into her search window at the top right, or look down the right side column for topics in her blog. Type in zucchinin alfredo for her recipe. She is also on Facebook at Maria Mind Body Health. she's written a number of books ... I have 4 and want her 2 newest. She has a fabulous recipe for a no sugar, low carb 'sub bread' (I don't add the celtic salt that she recommends) and make it for hamburg buns, sub buns, and calzones. Don't know if you saw the Drs. tv show recently but they were saying that SUGAR is the major culprit to heart disease more so than cholesterol. Seems sugar is really what we all need to cut out of our diets and the carbs, even 'good carbs' aren't that good for us! |
Instead of Agave, which can spike insulin, it IS sugar ... try Stevia, a natural plant sugar substitute. I grew stevia last year, harvested it, dried and turned to a lovely, extremely sweet powder for my ice tea etc. But it is cheaper to buy NOW Stevia Glycerite (liquid, easier to dispense than the powdered version).
Regarding chia seeds ... The cheapest I've found online right now (I've purchased it in bulk from 2 other sites but prices are going UP) .. is chosen-foods.com, but in bulk. I use it daily in my protein shake, in food, on salad etc. I go thru lots of it, was buying 12lbs at a time but the cheapest per lb I've found is now 25lbs bulk. I store it in the fridge but it doesn't need special storage. Flax seeds are also great (but chia are better) ... MUCH cheaper under $1lb. Do not buy flax meal, make your own. Flax seed do not have to be specially stored to keep their nutritional value but once it is ground into meal it is only good for 1 week unless frozen or refrigerated ... you never know how long it has been on a store shelf. |
I am quite health conscious person,no doubt health is wealth.Healthy lifestyle is the most precious thing in our life.I also use Turkey and chicken more, rare to have any beef. Salmon of course and other fish are good for you.
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You might want to stay away from Agave ... this from Maria Emmerich (nutritionalist) ..."Agave Syrup is marketed as “low glycemic" and that is true, but let's look into why agave syrup is “low glycemic.” It is due to the shockingly high concentration of fructose. It is 90% fructose and 10% glucose. Sugar is about 50/50% fructose to glucose, honey is about 55% fructose, high fructose corn syrup can range from 55-65% fructose." she has 7 extended reasons why to stay away from fructose.
just a touch of what she says about glucose and fructose ... check out Maria Emmerich website/blog or on Facebook ... she promotes a no sugar lifestyle and gives reasons why ... |
Originally Posted by QuiltE
(Post 5914139)
We all cook with different styles, tastes and needs in mind. What one person/family thinks as being the ultimate, another will say, huh? :D
Honestly, the best recipes are your own tried and proven recipes that are your own family's favourites. Learn what is important to change in your own style of cooking, and switch up those old favourites, accordingly. Eg. butter is still "heart healthy". What is not, is gobs of it. Often time we can stick with the old recipe, just use less butter, and everyone will still like it. Eg. salt is commonly accepted as not so heart healthy. Again, moderation is key. Salt is not the only way to get flavour in food. Look at other enhancers, particularly herbs, spices, etc. Eg. more veggies are good when thinking heart healthy. The same old recipes can often be made, by doubling the veggies. As a suggestion, you could request to meet with a dietitian who could help you understand your new concerns and how to adapt your cooking and menus. Good Luck! to you and your husband. |
I want to say THANK YOU to everyone who replied .. Alot of these recipes have been tried and are now in our recipe book.
The official diagnosis is: S.C.A.D.-Silent Coronary Artery Disease, His heart is in GREAT condition, no signs of any damage; Doc's official view is everything was caught in time and he can live a very long life (Doc was teasing with him and said he may even learn to quilt !LOL). What amazed me about the whole thing was they used a dremel like drill to drill out the calcium & the size of the stint .. WOW ... Learned and learning more everyday ! Again, thank you very much for all your recipes, ideas and thoughts .. |
I am glad that your husband is doing well. My husband received two stints several years ago and has been very well since. Our primary care physician just happens to be a cardiologist. She constantly reminds us to throw away the salt shaker, eliminate as much sugar as possible, eat no whites (bread, flour, pasta, potatoes, potato chips, etc.) and no processed foods such as cold cuts, hot dogs, prepared frozen meals, etc. Just read your labels for content; eat lots of fruits and vegetables, lean meats (which can occasionally include lean red meat); whole grains and reduce your carb intake.
Another interesting web site is that of Dr. Daniel Pompa, “The Cellular Healing Diet” which is great for anyone but has significantly helped my eldest son who is a 44 year old cancer survivor. He has lost 25 pounds, no longer has sleep apnea, the texture of his skin has improved, he is off all medications and he feels 100% better. He swears by this diet! Best of health to you and your husband. :) |
Heart disease runs in my DH's family on his father's side. When we first got married, money was tight and I expanded my cooking knowledge for health and $ reasons. That has not changed. We eat lots of in-season fresh vegetables, fruits, beans, brown rice, whole grains, oatmeal five days a week, and poultry/fish. If you buy ground turkey, make sure you read the label. I get the ground turkey breast which has the least amount of fat. If you are fortunate to live somewhere and can get buffalo or elk, then there is your substitute for the tastiest burgers. Buffy burgers with the works are worth the little extra price and we use them as treats. Stuffed colored peppers with ground turkey, rice and veggies might also be a choice. Steamed cauliflower mashed up can be a great substitute for white potatoes. I started by using 1/4 of a cauliflower head with the 3/4 white potatoes. Over time, I increased the cauliflower to 100%. Another great option is to roast veggies like carrots, parsnips, brussel sprouts, etc... For dessert, we eat fruit salad or a fruit smoothie. Good luck and I hope you have found lots of ideas here on the QB.
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