how to eat heart healthy: the easy way
TRANSCRIPT
How to Eat
Heart-Healthy
(The Easy Way!)
A training module on nutrition for the average adult.
Table of Contents: -Title Page
-Table of Contents
-Time Frame
-List of Materials
-Preparation
-Introduction
-Icebreaker
-Training Contents
-Outline
-Part 1: The Blind Taste Test
-Part 2: Presentation of Information
-Conclusion and Q&A
-Copies of Handouts
Time Frame:
Introduction: 2 mins.
Icebreaker: 3 mins.
Part 1 – The Blind Taste Test: 15 mins.
Part 2 – Presentation: 25 mins.
Conclusion and Q&A: 5 mins.
Total amount of time: 50 mins.*
*This is an approximation, depending on audience
participation and questions as well as time reallocation as the
module leader sees fit.
List of Materials: Dry spaghetti: 1 box regular, one box whole
wheat.
Jar/can of tomato sauce.
Loaf of bread: 1 loaf white, 1 loaf Sara Lee
White Wheat.
Goldfish crackers: 1 package regular, 1
package whole wheat.
Paper plates: enough for 3 per participant.
Plastic forks: enough for one per participant.
Dry erase board, chalk board, or flip chart
with accompanying writing implement.
One copy of each handout for each participant
as well as a pen or pencil for each participant.
Preparation: 1. Boil the pasta noodles, cover in warmed-up sauce,
and keep in two separate containers (make sure
you remember which is which!)
2. Make sure that you have serving utensils for the
pasta to provide each participant with a small
tasting sample for them to rank.
3. If you are using the Power Point presentation that
comes with this module, make sure you have a
projector set up before hand, and make sure it
works!
4. The parts that are intended to be read aloud (or
approximated) to the participants have been
printed in red. The parts that are there for your
personal instructions are in black.
5. For the purposes of this workshop, we are focusing
only on foods and information that directly
pertains to heart health and high blood pressure
regulation. We are not looking at diabetes, which
has a different dietary criteria (not hugely
different, but different enough not to want to get
into it here.)
Introduction: Hello! Welcome to How to Eat Heart-Healthy: The Easy
Way! This hour-long workshop is designed to show you how
easy it can be to make heart-healthy nutritional choices
while you’re shopping for groceries or eating out at
restaurants. By the end of this workshop, hopefully you will
learn some valuable tips and tricks to painlessly update your
diet and keep heart disease at bay!
Whether you know someone who is currently suffering
from heart disease, whether you yourself are suffering, or
whether you just know you have a family history and hope
to prevent heart disease before it starts, this workshop
should prove useful to you.
Everyone knows that the hardest part of eating heart-
healthy is…well, eating heart-healthy! When you’re busy all
day and don’t feel like cooking, it can be very tempting to
grab a burger or pop in a sodium-laden microwave meal
rather than prepare a healthier meal for yourself. This
workshop doesn’t seek to cure you of all your bad eating
habits, but rather will teach you to make small changes and
swaps in your existing routine that can add up over time to
be, literally, a life saver.
Let’s start off with an icebreaker, and then we can begin!
Icebreaker: The icebreaker (if it had a name) would be
called “Who are you, and why are you here?”
Have each participant stand up and give their
name, a food that they like that starts with
the same letter as their first or last name, and
why they were interested in taking a course
on heart-healthy eating (i.e. family history,
close friend, personal interest, etc.)
The purpose of this icebreaker is to provide
participants with a way to become familiar
with one another in a quick fun way, and to
allow the module coordinator to get a sense
for what kinds of questions these
participants might want answered, or what’s
important to them in terms of eating heart-
healthy (vague interest, personal health, a
loved one, etc.)
Outline: I. Introduction: How to Eat Heart Healthy: The Easy
Way.
II. Icebreaker: Who are you, and why are you here?
III. Part 1: The Blind Taste Test.
a. I. The Interactive Part of the Proceedings.
b. II. The Test.
c. III. The Tally and Reactions.
d. IV. The Big Reveal.
IV. Part 2: Presentation of Information.
a. What does “heart healthy” mean?
b. Why is it so hard to eat heart healthy?
c. Why is it important to eat heart healthy today?
d. Super-foods that promote heart health.
e. Easy ways to incorporate super-foods in diet.
V. Conclusion and Q&A.
Part 1: Blind Taste Test I. The interactive introduction part of the proceedings
Okay, thanks everyone! Now we can begin.
Hands up: who here likes pasta? Keep your hand raised if you make
pasta at home at least once or twice a month. Keep your hand raised
if you use whole wheat pasta noodles.
Chances are that many of them put their hands down at the last
question. Why don’t you use whole wheat noodles? When you think
of the words ‘whole wheat’ what kinds of impressions do you get?
What about ‘whole wheat’ makes you not want to buy it?
To anyone who kept their hands raised: GREAT! Why do you use it?
Do you like it better than regular? When did you make the switch?
With that in mind, we are about to start the first part of the
workshop: our blind taste test. I will present you with two plates:
one with two samples of spaghetti and tomato sauce, and one with
two samples of bread and two samples of Goldfish crackers. One of
the items on each plate is made with whole wheat flour, and one is
not. After you try each item, write your reaction and thoughts down
on the handout sheet, as well as which dish you liked better and
which you think is whole wheat. When you’re finished, stack your
plates to throw away. Also, don’t try to cheat by looking really
closely at the food—it’s called a BLIND taste test for a reason. Don’t
make me get the blindfolds. Also, if you have any dietary
restrictions, you can opt out of sampling a certain dish; just let me
know.
II. The test
Hand out the taste test sheet from the handouts section with a
writing implement to each participant.
Is everybody ready? Okay, the first dish is spaghetti and tomato
sauce.
Hand out a plate and a fork to each participant. Make sure the plate
is clearly marked into halves with a permanent, non-toxic marker,
and label each of the halves “A” and “B”, as in the diagram below.
Place the whole wheat spaghetti on the plate half marked “A” and
the regular spaghetti on the plate half marked “B”. Make sure there
is enough sauce to obscure most of the noodles to prevent people
from looking too closely.
After they finish eating the “A” side, marking their response, and
eating the “B” side and marking their response, you may move on to
the next dish.
Are you ready to move on? Try the bread first, and the Goldfish
crackers second.
The final plate should be divided into unequal quarters and labeled
with two “A”s and two “B”s as in the diagram below. The whole
wheat white bread should go in spot “A” and the regular white bread
in spot “B”, and the whole wheat Goldfish crackers should go in spot
“B” and the regular crackers in spot “A”.
A B Diagram 1: Spaghetti
and macaroni plate.
Is everybody finished? Okay, stack your plates and forks and send
them forward.
Collect their plates and forks for disposal and move on to section III.
III. The tally and reactions
Alright, did everyone write out their responses? Okay, we’re going
to go over each food choice and write down what people thought of
them on the board up here, and then we’re going to see which of
each won the taste test. After we do that, I’ll let you guess which one
was whole wheat and which one wasn’t..
On the white board or flip chart, make a table marked A and B for
each of the three types of food, as in the small diagram below. Ask
participants to shout out some of the things they thought about each
dish, and as you finish talking about parts A and B for each type of
food, ask how many preferred column A and how many preferred
column B and keep a tally on the board. When you’ve gone through
all of the responses and written them on the board, you can move on
to the big reveal stage.
A B
A B Diagram 2: Bread and
Goldfish crackers plate.
A B Which one? Pasta Adjectives and
descriptions about the food. How many people liked it best.
“ “
X number for A X number for B ___ wins the taste test!
Bread “ “ “ Goldfish “ “ “
IV. The big reveal
Okay, are you ready for the big reveal?
-Spaghetti: “A” was whole wheat, “B” was regular.
-White bread: “A” was whole wheat, “B” was regular.
-Goldfish crackers: “A” was regular, “B” was whole wheat.
As you go through each food group, make sure to remark on the
taste test findings not only for preference, but general remarks on
the taste and texture. Even if there is a slight preference for the non-
whole wheat ones, emphasize the good flavor of the whole wheat as
well.
I hope that this blind taste test has shown you just how small a
difference there is between whole wheat and regular varieties of
food. Whole wheat products are infinitely better for you in terms of
digestion, nutrition, and heart health, and yet whole wheat products
still haven’t gained prevalence at the supermarket because of
preconceived notions about the taste or texture of whole wheat
products.
Whole wheat products, as you have just witnessed, can be made
nearly identical to their white flour counterparts. In some cases, the
taste difference is slight or non-existent. In other cases, the taste
difference is noticeable, but not unpleasant, and is a difference not
often missed when eating it on its own. This is the case with most
items containing whole wheat. It is rare that the taste of a whole
wheat item will be “gross” or “grainy”.
These days, nearly anything that is made with flour can easily be
made with whole wheat flour, as you saw with the Goldfish crackers.
Next time you are shopping, take an extra minute to look around for
a whole wheat option—you might be surprised how many there are
now! You can even buy your own whole wheat flour now and use it
in your own baking. Try making a cake sometime and see if your
friends can tell the difference!
Okay, with that in mind, let’s talk about some more heart healthy
foods, as well as some easy ways you can integrate them into your
daily diet and routine.
Part 2: Presentation of
Information I. What does “heart-healthy” mean?
What do you think of when you hear the words “heart-
healthy”? Take a moment here to get some audience feedback; if
you’d like to write the responses down on the board or flip chart,
you can. A lot of people think it means boring, tasteless food, or that
you have to stick to a vegetarian diet, or that you’re never allowed to
have salt or fatty foods. Do you know what the definition of heart
healthy is? Again, ask around a bit before moving on, particularly if
you have a receptive audience.
A heart-healthy diet refers to a diet that is low in unhealthy fats
and sodium and other ingredients that have been known to
contribute to heart disease and high blood pressure. How many of
you think that sounds boring? Be honest, now. Feedback again,
depending on the whims of the audience.
Well, as you learned with our last exercise, heart-healthy
doesn’t have to be boring. In fact, the ultimate in heart-healthy
prevention eating is about decreasing those bad things, but
increasing consumption of monounsaturated fats and fiber, which
tend to be found in very flavorful foods. And this doesn’t even really
have to be a big change from your normal diet, if you’re willing to
make a few well-places swaps on your grocery list. We’ll get into
some easy swaps you can make later in the workshop, but for now,
I’d like to go through a few things and explain why you should care
about eating heart-healthy.
II. Why is it so hard to eat heart-healthy?
You’d think it would be the simplest thing in the world to eat
heart-healthy. It’s good for you, it prolongs your life, and many
people who regularly eat in a heart-healthy way say that it gives
them more energy and makes them feel better. So why don’t we all
do it?
Because it’s hard to change our habits.
I’m not professing to take the place of a doctor, but if you’ve
ever received diet advice from a doctor, what does it normally sound
like? Generally, it’s a big list of “don’t”s and a list of good foods that
you’ve never heard of before. Many people don’t even know how to
prepare certain more exotic vegetables, which can limit heart-
healthy options only to what’s familiar. And if what’s familiar isn’t
already on your shopping list, it’s unlikely that you’ll ever pick it up.
Many people have a hard time eating healthy because they
simply lack the time to prepare raw materials for dinner every night.
Sometimes it’s easier and more convenient to grab a candy bar on
the run than to remember to pack an apple for a snack. Sometimes
it’s a matter of not knowing how to cook, so you end up eating out
several nights a week rather than taking the time to teach yourself.
For a multitude of reasons, eating in a healthful way has
become the harder option. How many of you get the triple burger
because that combo meal is STILL less than a salad and a drink at a
fast food place? How many of you actually pick up fruit in Sheetz
when you stop in for a snack? How many of you throw a candy bar
in your bag because a healthier option like yogurt or an apple
requires more preparation (have to pack a spoon, wash the fruit,
etc.) It is EXTREMELY difficult to break from our set routines, and
many of our routines do not include taking the time to eat heart
healthy foods. But we can change that with a few minor tweaks. I’m
not saying that this will completely turn around your health. But
with a few minor tweaks, you can start creating healthier habits for
yourself, which will contribute to health and happiness in the long
run.
III. Why is it so important to eat heart-healthy?
Look around you today: what do you see? Without side-
tracking too heavily, our adult population has grown steadily
heavier. Not just heavier, but poorer in health. The United States is
number one in hospital facilities, but only about 34th in overall
wellness. At least some of this disconnect (not all, but some) is
because modern Americans simply aren’t preparing and eating their
own food anymore. We could blame the dearth of fast food
establishments, the out-of-control portion sizes, the fast-paced
lifestyle that prevents many of us from having the time or money to
prepare healthy food at home. But these feeble excuses exist mostly
to make us feel better about the fact that many of us simply don’t
seek out healthier alternatives, opting for what is the easiest instead.
Eating heart-healthy is important no matter who you are.
Whether you have a family history of heart disease or not, studies
have shown that eating foods that are good for your heart are often
linked with weight loss, overall health, a better immune system, and
general well-being. A lot of the same super-foods that help maintain
heart health are good for you in other ways as well. Whole wheat
flour, as opposed to white flour, has dietary fiber which, if you’re
diabetic, can help cancel out some of the carbohydrates inherent in
the pasta.
This workshop was not designed to overhaul your lifestyle, or
make you stop eating fast food, or even to try to get you to exercise.
The title of this training is “How to Eat Heart Healthy: the Easy
Way”. It’s about time we gave you some of those easy tips to make
your present lifestyle, whatever it may be, a little bit heart-healthier
with minimal effort. So let’s talk about “super-foods”.
IV. Super-foods that promote heart health.
What are “super-foods”, you ask? Super-foods are very nutrient
dense, low-calorie foods that do marvelous things for your innards.
Here are some heart-healthy “super-foods”. These foods have
been found to contain the highest amounts of nutrients with the
lowest number of harmful lipids. They tend to be darker in color and
richer in flavor than other foods, owing to the oodles of nutrients
contained within them.
Obviously you know fruit is good for you, but some heart-
healthy super-fruits are things like blueberries, strawberries,
cherries, cranberries, kiwis, and plums. Dark skinned berries and
fruits are high in antioxidants, which help ward off cancer, and help
regulate blood pressure and inflammation.
Vegetables are also good for you, but did you know that iceberg
lettuce, the lettuce that most house salads are made with, is nearly
devoid of nutrients? It’s mostly water! Dark greens like romaine
lettuce, spinach, kale, arugula, and chard are the best for you in a
salad, and are pretty tasty in other things as well. Avocados are high
in good fats and other nutrients to help maintain heart-health, and
your parents were absolutely right when they told you to eat your
broccoli: its dark color makes it very nutrient-dense. Sweet potatoes
are also quite healthy, and taste fantastic!
Though technically beans are legumes rather than vegetables,
the fact remains that many people think of them as such. Beans are
excellent heart-healthy foods, especially beans like kidney beans,
black beans, and chickpeas. Nuts are also legumes, and can be great
heart-healthy foods when eaten in moderation. Nuts like almonds
and walnuts are fantastic, as are hazelnuts and macadamia nuts. Just
don’t eat too many—they’re very high in fat! (But good fats!)
Lean cut meats and chicken are fairly good for you, but don’t
lend too much in the way of nutrients and omega-3s. If you want
ultimate heart benefits, try incorporating fish like salmon, mackerel,
sardines, and tuna into your weekly menu to see some solid health
benefits right off the bat! Many eggs now also have Omega fatty
acids, which are great for you. Just be moderate with egg
consumption—they also have a good deal of cholesterol! Tofu,
though not a meat, is a tasty meat substitute that picks up the
flavors of whatever it is cooked in. Consider swapping meat for tofu
when you make things like chili and stir fry.
Obviously we’ve gone on and on about whole-wheat as
opposed to bleached white flour. There are very few flour-based
items now that are not available in a whole-wheat variety for a
comparable price, so check them out next time you shop. If you
LOVE a certain type of food, and don’t feel that whole wheat will
ever rival the taste, that still does not prevent you from purchasing
other whole wheat items. You don’t have to overhaul your WHOLE
cabinet—just know that whole wheat items have nutritional fiber,
and are an easy way to keep your heart running strong. Additionally,
oatmeal is a great heart-healthy food, and can be eaten in a variety
of things and a variety of ways. Get creative!
Here are some fun things you might not realize are heart
healthy: dark chocolate and red wine! Dark chocolate is chock full of
flavonoids, which are great for your heart, and red wine has
something in it called resveratrol, which raises HDL, the good
cholesterol. Don’t think you can handle dark chocolate straight?
There are dark chocolate covered Raisinets and dark chocolate
peanut M&Ms, both of which also have heart super-foods inside
them, that are dark chocolate without being too bitter. Give them a
try!
Curry powder, olive oil, and green tea are also three fantastic
heart healthy super-foods to keep in mind while you’re going about
your shopping. If you’re a tea drinker, green tea is great with a bit of
honey or lemon as a sweetener, olive oil works great as a cooking oil
OR as half of a very tasty salad dressing, and curry can be modified
for every person’s personal taste.
V. Easy ways to incorporate super-foods into your diet.
Now that you know some of the super-foods, I can already hear
your internal voice going, “Okay, she sounds like my doctor—she
just gave me a list of raw ingredients!” Yeah, that list sounds scary,
but I’m just going to give you a few ideas to make easy swaps in
recipes you’re already making at home that will increase the
nutrient content of your food and set you up for good heart health.
Do I even need to mention whole grains again? Whole grain is
about the easiest swap you can make. Be it pasta, Goldfish crackers,
all-purpose flour, Ritz crackers, pancake batter, or what have you, a
switch to whole grain is super easy, super tasty, and super
beneficial.
Though there are many heart healthy cereals on the market
(Lucky Charms don’t count!), oatmeal is an easy switch to make in
the morning. Though the pre-packaged ones normally have a lot of
extra (and unnecessary) sugars, they are a good first step towards
eating a healthier breakfast. Top with blueberries, strawberries, or
cranberries, throw in some walnuts, and mix with a bit of honey for
maximum heart-healthiness!
Buying a bag of salad? Go for a bag full of darker greens rather
than lighter greens and you’ll automatically be making a huge
change for the better! If you can’t give up your Ranch dressing, at
least make sure the lettuce you’re putting it on has some nutrients in
it. And if you feel like making an extra big change, it is easy to make
your own salad dressing with half olive-oil and half balsamic
vinegar! Mix in an empty bottle, shake well before use, and enjoy a
super-tasty, super-heart healthy salad.
Now what about those folks who don’t make salad? There are
all sorts of easy things you can do to include these heart healthy
foods. Do you make baked potatoes for dinner? Try swapping out
your usual russet potato for a sweet potato. Bonus: the strong sweet
flavor of the sweet potato normally means you don’t have to add as
many toppings, so it’s good for your waistline too! Just pop a little
bit of low-cal margarine on top and dig in!
Do you eat at Wendy’s? Did you know that a small cup of chili
has less calories and more nutrients than a Caesar side salad does?
Make a swap from French fries to chili as your side dish and dig in!
Rather than grabbing a bag of Doritos for a party, pick up some
low-sodium tortilla or corn chips instead and grab (or make, if
you’re so inclined) some guacamole or bean dip to eat them with.
Don’t like guac? Go for a tomato-rich salsa to get in your nutrients
that way.
Buy small containers or snack bags and buy a large container
of craisins, prunes, or almonds and make your own snack packs for
on the go snacks. It’ll take you ten minutes one weekend, but you’ll
have a lot of pre-packaged snacks to toss in your bag on the go. If
you must grab a snack when you’re about, try to grab something
with some of the super-foods in it! Trail mix is a good, if fattening
bet, and Snickers bars make almond versions of their famous bars
now. Dark chocolate is always a good bet as well as a snack on the
go! Grabbing a cookie? Get one with nuts. It’s not the healthiest
snack, but the nuts will give you nutrients you might not otherwise
have gotten.
These are some small, easy steps you can take to help give you
BIG health benefits. We’ve also included a handout with some quick,
easy, heart-healthy recipes that are tasty and filling. Pick one or two
and give them a shot!
Conclusion If you take nothing else away from this workshop, remember
this: it is never too late to start doing better things for yourself.
Whether your 25, 45 or 95, you can absolutely take some of the
tweaks and tricks you learned today, apply them to your diet, and
hopefully enjoy more healthy, happy years free of heart disease.
Every little step counts, because if you take enough little steps, they
start looking pretty big.
Heart disease is the number one killer of women in the United
States, and these risks can be diminishes as much as 82% simply by
being active, not smoking, eating well, and managing your stress
levels. Hopefully this workshop gave you some handy ideas for
improving your diet so you can start living healthier and happier
without sacrificing your lifestyle.
The ideal heart healthy diet is made up of five fruit and
vegetable servings a day, three fiber-rich whole grain servings a day,
protein at least every other day, under 1500g of sodium, and sparing
amounts of flour and sugar. If that doesn’t sound like your diet, don’t
despair—these kinds of changes don’t happen overnight. Just make
some strategic food swaps, and soon you’ll be eating better than you
ever thought and can hopefully enjoy many more long, wonderful
years of healthy life.
Q&A
Handouts Taste Test Worksheet
List of Heart-Healthy Foods
Easy Heart-Healthy Recipes
Blind Taste Test Dish #1: Spaghetti with tomato sauce.
Pasta A: 1 2 3 4 5
Pasta B: 1 2 3 4 5
Comments:_________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
Dish #2: Slice of white bread.
Bread A: 1 2 3 4 5
Bread B: 1 2 3 4 5
Comments:_________________________________________________________
______________________________________________________________________
______________________________________________________________________
Dish #3: Goldfish crackers.
Crackers A: 1 2 3 4 5
Crackers B: 1 2 3 4 5
Comments:_________________________________________________________
______________________________________________________________________
______________________________________________________________________
List of Heart-Healthy Foods: -Blueberries -Sardines
-Strawberries -Tuna
-Cherries -Tofu
-Plums/prunes -Kidney beans
-Kiwis -Chickpeas
-Red Wine -Black beans
-Almonds -Spinach
-Walnuts -Romaine lettuce
-Macadamia nuts -Kale
-Hazelnuts -Swiss chard
-Avocados -Broccoli
-Dark chocolate -Sweet potatoes
-Olive oil -Curry
-Oatmeal -Green tea
-Salmon
-Mackerel
Easy Heart-Healthy Recipes #1: Spinach Balls – quick, easy, kid-friendly. Even veggie haters love this!
Ingredients:
2 (10 ounce) boxes frozen spinach, drained well 3/4 cup melted butter 1 small onion, finely chopped 4 eggs 1/2 cup fresh grated parmesan cheese 1/2 teaspoon garlic salt 1/4 teaspoon pepper 2 cups seasoned bread crumbs
Directions:
1. In a large bowl, combine all ingredients until well mixed. 2. Roll into 2 inch, walnut-sized balls. 3. Chill in the refrigerator for 2 hours. 4. Place on an ungreased cookie sheet and bake at 350ºF for 20 minutes.
#2: Kidney Bean Salad – an easy, tasty side dish for a lean meat.
Ingredients:
2 cups cold, cooked, or canned kidney beans, drained ½ cup sliced scallions/green onions with some tops 3 tbsp olive oil ½ c finely chopped walnuts ¼ to ½ tsp ground red pepper Salt, pepper to taste 3tbsp chopped fresh mint orparsley
Directions:
1. Combine ingredients, except for mint or parsley, in medium bowl.
2. Refrigerate 2 to 3 hours to blend flavors.
3. Serve sprinkled with mint or parsley. Makes a great side dish for grilled or skewered meats.
#3: Chicken Quesadillas with Avocado-Tomato Salsa – filling, tasty, quick.
Ingredients:
2 teaspoon(s) canola oil 1 green onion, thinly sliced 1 lime 1 pound(s) skinless, boneless thin-sliced chicken breasts, cut into 1-
inch-wide strips 4 burrito-size whole-wheat tortillas (check Mexican food/bread aisle) 1 cup(s) reduced-fat (2%) shredded Mexican cheese blend 1/2 avocado, peeled, seeded, and cut into 1/2-inch pieces 3/4 cup(s) salsa
Directions
1. Heat oil on medium 1 minute. Add green onion and cook about 6 minutes or until tender, stirring occasionally.
2. Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Evenly season chicken on both sides with lime peel, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper.
3. Add chicken to green onion in skillet; cook 10 minutes or until chicken is no longer pink inside. Transfer to bowl; stir in lime juice.
4. Evenly divide chicken mixture and cheese on half of each tortilla; fold over to make 4 quesadillas.
5. In same skillet, cook quesadillas on medium, in 2 batches, 8 minutes per batch or until browned on both sides and heated through. Cut each quesadilla into thirds. Stir avocado into salsa; serve with quesadillas.
#4: Shrimp Fra Diavolo – quick, easy, and pretty cheap.
Ingredients:
12 oz shrimp, peeled and deveined (check freezer section) 14 oz crushed tomatoes (canned is fine) 2 cloves garlic, minced (or 1tbsp minced garlic from jar) 2 tsp red pepper flakes 4 oz dried whole-wheat spaghetti 1/2 tbsp extra virgin olive oil 1 medium yellow onion, chopped 1/4 tsp dried oregano or thyme Salt and pepper to taste 2 tbsp chopped flat leaf parsley
Directions:
1. Boil a large pot of salted water for the pasta.
2. Heat a large saute pan over medium heat. Add the red pepper flakes, olive
oil, onion, garlic, and oregano or thyme, and cook until the onions are soft. Add
the tomatoes.
3. Drop the pasta into the boiling water and cook according to the package
directions.
4. Add the shrimp to the sauce and season with salt and pepper. Cook for 3 to
4 minutes. Drain the pasta, toss with as much of the sauce as you like, and
garnish with parsley.
Serving Suggestions:
Eat with a simple green salad (spinach or romaine or arugula) tossed with olive oil and balsamic vinegar (more heart healthy foods!)
#5: Tuna Salad and Baked Sweet Potato: Omega-3s, fiber, and it’s super easy!
Ingredients: (Tuna Salad)
2 cans of tuna (you can used pre-flavored tuna if you like) Can of black beans 1 tomato 1 red bell pepper A couple leaves of some dark green vegetable of your choice
Ingredients: (Baked Sweet Potato)
1-2 medium sized sweet potatoes Heart-healthy margarine spread Sea salt Olive oil
Directions:
1. Preheat oven to 350 degrees F, place potato on center rack, set timer for 40-45 minutes.
2. Get a nice sized bowl and put beans and drained tuna into it.
3. Cut up the tomato, red pepper, and lettuce leaves and mix with tuna and beans. Pop in refrigerator.
4. When the timer goes off, your potato is done. Take it out, pop it on the plate, cut it open, and add butter to melt over it.
5. Take tuna salad out of refrigerator and add to other side of plate. Dig in!
#6: Strawberry-Blueberry Parfait: Super quick, patriotic, great for summer!
Ingredients:
2 cups fresh strawberries 1 to 2 cups blueberries 1 to 2 tsp sugar (optional)
4 small scoops raspberry or strawberry sherbet ½ to 1c vanilla yogurt or whipped topping
Directions:
1. Wash berries; hull and slice strawberries.
2. Toss berries with sugar, if desired.
3. In dessert dish, cup, or bowl, put a scoop of sherbet.
4. Spoon strawberries and blueberries over the sherbet, then top with a few tablespoons of the yogurt or whipped topping.
#7: Iced Green Tea: light, refreshing, heart-healthy.
Ingredients:
4 cups boiling water 8 regular green tea bags 2 cups cold water 1/2 cup no-calorie artificial sweetener 1 lemon (optional—add slices to drink)
Directions:
1. In a saucepan, pour boiling water over tea bags; cover and steep 5 minutes.
2. Remove tea bags from water, squeezing gently.
3. Stir in 2 cups cold water and sweetener, stirring until sweetener dissolves.
4. Serve over ice or let tea come to room temperature then serve over ice.