Heart Healthy Recipes
Dairy ProductsCook with lowfat, fat free, nonfat dry, or evaporated fat free milk.Bake or cook with 3 egg whites and 1 egg yolk, instead of 2 whole eggs. Or use 2 egg whites or 1/4 cup of egg substitute, instead of 1 whole egg.Spices and FlavoringsUse a variety of herbs and spices in place of salt, and choose low-sodium bouillon and broths.Oils and ButterUse cooking oil spray to lower fat and calories.Use a small amount of vegetable oil, instead of lard, butter, or other fats that are hard at room temperature.Meats and PoultryChoose lean cuts of meat and remove any visible fat.Remove skin from chicken and other poultry before cooking.Sandwiches and SaladsEven sandwiches can be part of good heart healthy recipes.Use fat free or lowfat dressing, yogurt, or mayonnaise.For salad dressing, use equal parts water and vinegar, and half the oil.Soups and StewsRemove fat from homemade broths, soups, and stews by preparing them ahead and chilling them. Before reheating, lift the hardened fat off the surface.BreadsMake muffins, quick breads, and biscuits by using no more than 1-2 Tbsp of fat for each cup of flour.For muffins or quick breads, use 3 ripe, well-mashed bananas,instead of 1/2 cup butter or oil. Or, substitute a cup ofapplesauce for a cup of butter, margarine, oil, or shortening.DessertsMake a pie crust with only 1/2 cup margarine for every 2cups flour. Use soft margarine (liquid or tub types).For chocolate desserts, use 3 Tbsp of cocoa for every ounce of baking chocolate. If you need to replace the fat in chocolate, add up to 1 Tbsp of vegetable oil.Make cakes and soft-drop cookies by using no morethan 2 Tbsp of fat for each cup of flour.
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Heart healthy recipes simply means recipes that are low in saturated fat, trans fat, cholesterol, and moderate in total fat.Here are some tips to keep in mind when cooking for the heart. I will add plenty of good, delicious recipes.
