This vegetarian dish is virtually fat-free and entirely
delicious.
Yield: 8 servings Serving size: 1 1/4 cup
1 lb dry red beans
2 qt water
1 1/2 cups onion, chopped
1 cup celery, chopped
4 bay leaves
1 cup green peppers, chopped
3 tbsp garlic, chopped
3 tbsp parsley, chopped
2 tsp dried thyme, crushed
1 tsp salt
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Soluble fiber mixes with liquid and binds to fatty substances to
help remove them from the body. This is how soluble fiber helps to
lower cholesterol levels and reduce the risk of heart disease. Good
sources of soluble fiber are whole oats, barley, fruits, vegetables,
and legumes (which include beans, peas, and lentils).
Here’s a more complete list of good sources of soluble fiber:
Whole-grain cereals and seeds: barley, oatmeal, oatbran, and
psyllium seeds (ground)
Fruits: apples (with the skin), bananas, blackberries, citrus (such
as oranges and grapefruits), nectarines, peaches, pears, plums, and
prunes
Pesto sauce has so many wonderful uses. It is always
terrific tossed with pasta, but you can also use it
as a dressing for mozzarella and tomato salad, mix it
with chicken and vegetables for chicken salad, or serve
it as a topping for poached fish or grilled chicken
breasts, or as a spread instead of garlic butter on bread.
A little bit of pesto goes a long way, so use it sparingly.
Pesto freezes well, so make an extra batch to enjoy later.
For convenient ready-to-use portions, freeze the pesto in
ice cube trays. Just pop out the amount you need and bring
it to room temperature before serving.
Number of Servings: 8 Serving Size: 1 tablespoon
1 cup loosely packed basil leaves
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One of the best ways to find heart healthy products
is to check food labels. Here are some terms to look
for when choosing low-sodium items:
Sodium-free or salt-free: Less than 5 milligrams
per serving
Very low-sodium: 35 milligrams or less per serving
Low-sodium: 140 milligrams or less per serving
Low-sodium meal: 140 milligrams or less per 3 1/2
ounces (100 grams)
Reduced- or less sodium: At least 25 percent less
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A zesty mix of fish and vegetables, this stew is sure
to become a family favorite. Use any firm, white-fleshed
fish you prefer, such as catfish, cod, or perch. To serve,
ladle the stew over cooked rice or a slice of toasted
garlic bread. Add 1 starch exchange for 1/3 cup of rice
or 1 starch plus 1 fat exchange for each slice of garlic
bread.
Number of Servings: 8 Serving Size: 1 1/4 cups
2 cups sliced mushrooms
1 cup sliced celery
1 cup chopped onion
2 clove garlic, minced
1 Tbsp olive oil
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I have used 1/2 teaspoon of Vegit in hot water as a substitute for
chicken broth.
Dear All,
Here is a site addy for Vegit.
FYI: By the way I do nto sell this or any other product. I am simply a
consumer who must watch sodium intake for blood pressure problems. I
have had great luck with this product and I hopeb you enjoy it too.
"""Naturally low in sodium and high in taste!
All purpose Vegit, makes every meal a tempting taste treat! Zesty and
flavorful, Vegit adds excitement to all your meals. If you are
watching your sodium content, then Vegit is the perfect seasoner for you.
A natural mix of herbs, vegetables, a special high flavor yeast and
papain (a natural digestive enzyme) Vegit adds savory sparkle to
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This is the kind of sauce Italian-American grandmas make,
simmering on their stoves all Sunday afternoon. The key is
to make the meatballs first, then crumble them; that way
you add all the wonderful flavors of browned meat.
(Cooking crumbled raw meat instead of meatballs doesn’t
allow for deep browning; the meat gives off so much water
it steams before it browns.) Lean ground turkey makes a
good substitute for beef, but it tends to lack flavor
and can become dry. So, we’ve bumped up the traditional
spices and used fresh bread crumbs instead of dried,
for maximum tenderness.
Number of Servings: 12 Serving Size: 3/4 cup
2 oz crustless sturdy stale bread
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Creamy Polenta
Polenta, a mush made from cornmeal, is an Italian favorite.
It’s delicious served plain as a side dish or topped with a
favorite tomato sauce. You can also use it as a base ingredient
in casseroles instead of noodles. If you add other ingredients
to the polenta, be sure to include the appropriate exchanges.
Number of Servings: 4 Serving Size: 1/2 cup
2 cups low-fat, low-sodium chicken broth
1/2 cup cornmeal
1/2 tsp salt
1/4 cup grated Parmesan cheese
This is a Heart Healthy recipe.
Say cheese. This healthy version of a favorite comfort
food will leave you smiling.
Yield: 6 servings Serving size: 1 piece
1/2 lb lasagna noodles, cooked in unsalted water
3/4 cup part-skim mozzarella cheese, grated
1 1/2 cups fat-free cottage cheese*
1/4 cup Parmesan cheese, grated
1 1/2 cups raw zucchini, sliced
2 1/2 cups no-salt-added tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
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