f O O d
GOOD AND HEALTHY
heartw ise
in the kitchen
Three days of menus
demonstrate how fresh
ingredients and bold spices
make a delicious difference
in a heart-healthy diet.
by RICHARD SWEARINGER
photos BLAINE MOATS
B R E A K F A S T
M ORNIN G PARFAIT
d a y
1
m e n u
BREAKFAST
m o r n i n g p a r f a i t
F ruit is a po w erfu l ally again st h eart
disease. A im fo r 4 to 5 servin gs p e r
d a y -m a k e this y o u r first.
s t a r t TO f in is h : 20 MIN.
/4
cup raisins
1
tsp. finely shredded orange
peel (set aside)
2
Tbsp. orange juice
1
tsp. vanilla
/2
an 8-oz. pkg. reduced-fat cream
cheese (Neufchatel), softened
1
Tbsp. sugar
2
cups fresh raspberries, blueberries,
sliced strawberries, and/or cut-up
peaches
/2
cup low-fat granola
Honey (optional)
Shredded orange peel (optional)
1
. I n a s m a ll m ic ro w a v e -s a fe b o w l
c o m b in e ra is in s a n d o ra n g e ju ic e . C o ve r
a n d m ic ro w a v e o n
100
% p o w e r (h ig h ) fo r
30 to 45 seconds; le t sta n d 1 m in u te to
p lu m p ra is in s . S tir in v a n illa ; set aside.
2
. In a m e d iu m b o w l c o m b in e c re a m
cheese an d sugar; b e a t w ith an e le c tric
m ix e r o n lo w to m e d iu m speed u n til
s m o o th . S tir in ra is in m ix tu re an d th e
1
tsp. o ra n g e peel.
3
. I n fo u r ta ll glasses la y e r h a lf th e cre a m
cheese m ix tu re , h a lf th e fru it, an d h a lf th e
granola . R epeat layers. D riz z le w ith h o n e y
an d to p w ith a d d itio n a l o range peel.
m a k e s
4
s e r v in g s .
e a c h s e r v in g
209 cal
,
8
g fa t (4 g sa t. fat),
22 m g chol, 149 m g sodium , 32 g carbo, 4 g
fiber, 5 g pro. D aily Values: 10% vit. A , 28%
vit. C, 5% calcium,
6
% iron.
LUNCH
h e a r t - h e a l t h y COBB s a l a d
► 2 cups mixed greens
► 1 cup sliced sweet peppers, carrots,
and/or cucumbers
► 2 hard-cooked, diced egg whites
► 2 Tbsp. low-fat cheddar cheese
► 2 Tbsp. toasted almonds
► 3 Tbsp. low-fat salad dressing
s e r v e w it h
► 6 whole wheat crackers
► 1 cup fat-free milk
DINNER
p o r k c h o p s a n d c o u s c o u s
► 3-oz. grilled pork chop
►
34
cup cooked couscous
► 1 cup zucchini, onions, and peppers
tossed in 2 tsp. olive oil and roasted
s e r v e w it h
► 1 cup mixed fruit salad
SNACK
► 20 baked tortilla chips
► /> cup reduced-sodium salsa
1 5 6 FEBRUARY 2010
BETTER HOMES AND GARDENS
