Serves 4; 2 pancakes per serving
1/2 cup diced broccoli florets (about 2 ounces)
1/2 cup diced cauliflower (about 2 ounces)
1 small cactus pad, stickers removed, diced
1/2 cup diced mushrooms (about 4)
1/2 cup diced onion (about 1 medium)
1/4 cup diced red bell pepper
Egg substitute equivalent to 1 egg
1/4 cup all-purpose flour
1/2 tsp baking powder
1/2 tsp chili powder
1/4 tsp cumin
1/4 tsp salt
1/8 tsp black pepper
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Serves 24 - 1/2 ounce per serving
1 lb sirloin steak, all visible fat removed
2 tsp ground ginger
1 clove garlic, minced
1 small onion, minced
1 Tbsp sugar
2 1/2 Tbsp sherry
1 Tbsp light soy sauce
1/8 tsp hot pepper oil
3 Tbsp water
1 Tbsp red wine
Cut steak into small cubes.
Serves 24 - 1 pinwheel per serving
Vegetable oil spray
1 Tbsp acceptable margarine
1/2 cup finely chopped onion
10-oz package frozen, no-salt-added chopped spinach, defrosted
1/2 cup part-skim ricotta cheese
1 Tbsp fresh lemon juice
Dash cayenne pepper
1 10-oz package refrigerated pizza dough
1 egg white, slightly beaten
1 Tbsp sesame seeds
Preheat oven to 425 degrees F.
Serves 14
1/4 cup acceptable margarine
1/2 tsp garlic powder
1/2 cup small unsalted pretzel sticks
1/2 cup puffed rice
1 cup spoon-size shredded wheat
1/2 cup unsalted peanuts
Melt margarine in non-stick skillet over medium heat. Add garlic
powder and mix well. Add remaining ingredients and toss together.
Serve warm.
For a slightly different taste, use walnuts, pecans or a mixture
of nuts in place of peanuts.
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Serves 8: 5 chips per serving
10 5-inch corn tortillas
Commercial salsa or Fresh and Chunky Salsa
Preheat oven to 400 degrees F. Bake for 8 to 10 minutes, or until
crisp. Cool before serving. Store in an airtight container for
up to 2 weeks.
Serve with salsa.
Cook’s Tip: Place 3 or 4 tortillas in a stack and cut them into
4 wedges. Repeat with remaining tortillas, making 40 wedges total.
Arrange wedges in a single layer on baking sheets.
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Serves 4: 1/2 cup guacamole and 1 cup lettuce per serving
2 Tbsp fresh lime juice (about 2 medium limes)
1 tsp acceptable vegetable oil
1 clove garlic, minced
1/4 tsp chili powder
1/8 tsp ground cumin
1/8 tsp black pepper
Dash of cayenne
2 small cactus pads
1 medium avocado, peeled, seeded, and diced
2 Italian plum tomatoes, diced
1/2 small red onion, chopped
4 cups shredded iceberg lettuce (about 1/2 head)
The American Heart Association Cookbook
These recipes are reprinted with permission from the New American
Heart Association Cookbook, 25th Anniversary Edition, copyright
© 2001 by the American Heart Association.
Easy but elegant, this cream cheese spread is spiced with hot red
pepper and cooled with the sweet taste of apricots. Serve with
fat-free cracked-pepper crackers and fresh pear slices arranged
decoratively around the apricot-domed cream cheese mixture.
1/4 cup fat-free cream cheese (in tub)
1/4 cup nonfat or light sour cream
1/4 cup apricot all-fruit spread
1/4 tsp crushed red pepper flakes
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The American Heart Association Cookbook
These recipes are reprinted with permission from the New American
Heart Association Cookbook, 25th Anniversary Edition, copyright
© 2001 by the American Heart Association.
Serve this quick-cooking soup immediately, while the vegetables
are fresh and colorful.
4 cups low-sodium chicken broth, heated
1/2 medium cucumber or 1 medium zucchini, sliced very thin
4 fresh medium mushrooms, sliced
2 cups shredded fresh spinach, lettuce, or cabbage
1 medium tomato, cubed
1/2 cup cooked chicken or lean meat, shredded
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4 Servings
Miso soup is the Japanese version of chicken soup - a combination
soul food and comfort food. It is traditionally eaten at breakfast
in Japan as a daily staple. Miso is a paste made from fermented
soybeans, and is full of antioxidants like vitamin E, as well as
protective fatty acids. It’s healthful and delicious, and the
Japanese say that the linoleic acid in miso promotes soft skin.
The soybeans miso is made from also contain isoflavones and other
elements that provide protection against some forms of cancer.
To preserve these properties, miso should not be boiled.
Add it to a soup after it has been removed from direct heat.
2 tsp canola oil
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When some people hear the word "greens," they immediately conjure
up childhood memories of overcooked lumps of vegetation they were
forced to eat and hated. But the vegetable section of the grocery
is a different world today, brimming with a variety of greens such
as spinach, chard, kale, mustard, collards and bok choy that are
tasty as well as excellent sources of vitamins and minerals. Iron,
calcium and folic acid (an important B vitamin that helps prevent
birth defects and offers protection from heart disease) are abundant
in these leafy veggies. Greens can have strong tastes, but we
encourage you to experiment with varieties you’ve never tried or
haven’t had in a while. You’ll be in for a pleasant surprise.
1 lb spinach, kale, collards or beet greens (or mixture of all)
2 cloves garlic, pressed or minced
2-3 Tbsp curry powder
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