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Eat to Your Heart's Content

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Graham-Crusted Tilapia
Flaxseed Morning Glory Muffins
Crème Caramel

(Family Features) - Eating well for a healthy heart is good for the entire family. And now everything that's known about eating well for your heart and living well can be found in one place.

The "Betty Crocker Healthy Heart Cookbook" is not only packed with great-tasting, easy recipes from America's Most Trusted Kitchens, the book combines the latest medical information with practical, everyday tips for your family from people like you.

Authors Dr. Roger Blumenthal of the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease and Juli Hermanson, R.D. of the Bell Institute of Health and Nutrition show how families can eat well, live well and feel better than ever.

Eating for a healthy heart isn't complicated. It doesn't mean giving up your favorite foods, or feeling deprived. In fact, eating a diet that's good for a healthy heart is good for everyone - and delicious too!

From the Doctor's Kitchen 

Dr. Roger Blumenthal, cardiologist and co-author of the "Betty Crocker Healthy Heart Cookbook," is also a husband and father of a busy family. Here are quick tips from his family:
  • Get an oil change: Switch to mono- and polyunsaturated oils for eating and cooking (canola, soybean and olive are heart-healthy choices).
  • Go fish: Gradually increase fish consumption to at least once weekly. Try new recipes to find ones the whole family loves.
  • Color my menu: Add veggies to rice, pasta and small portions of pizza; leave fruit on the counter for quick snacks; add dried fruit to breakfast oatmeal; and serve fresh fruit for dessert.
  • Greens are golden: Eat a salad with dinner; include cucumbers, bell peppers, broccoli and green beans.
  • Think your drink: Drink water, herbal teas and unsweetened flavored waters.
  • Tap the moo machine: Drink skim milk daily (both adults and kids).
  • Go with the grains: Include whole grain cereal, bread, oatmeal, barley and brown rice in menus.
  • Green light some red meat: As long as your overall diet is low in saturated fat, small lean cuts of meat served with other heart- friendly foods are okay.
  • Give good fats a hand: Snack on a handful of walnuts or almonds, or avocado slices. They contain a type of fat (monounsaturated fat) that is good for your heart.
  • Hold the bottom line: If you really want it, you can eat it - in moderation. Small amounts of butter are okay sometimes, but small amounts of soft tub margarine are preferable. Serve ice cream for special occasions, but otherwise reach for yogurt. We enjoy treats much more when they're occasional.

Graham-Crusted Tilapia

Ingredients
  • 1 pound tilapia, cod, haddock or other medium-firm fish fillets, about 3/4 inch thick
  • 1/2 cup graham cracker crumbs (about 8 squares)
  • 1 teaspoon grated lemon peel
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 cup milk
  • 2 tablespoons canola or soybean oil
  • 2 tablespoons chopped toasted pecans*

Preparation
    1. Move oven rack to position slightly above middle of oven. Heat oven to 500°F.
    2. Cut fish fillets crosswise into 2-inch-wide pieces. Mix cracker crumbs, lemon peel, salt and pepper in shallow dish. Place milk in another shallow dish.
    3. Dip fish into milk, then coat with cracker mixture; place in ungreased rectangular pan, 13 x 9 x 2 inches. Drizzle oil over fish; sprinkle with pecans.
    4. Bake uncovered about 10 minutes or until fish flakes easily with fork.

Preparation Time
15 minutes

Bake Time
10 minutes

Calories: 235g     Total Fat: 12g
Cholesterol: 60mg     Protein: 23g
Carbohydrates: 9g     Sodium: 310mg

Serves
4 servings

Notes, Tips & Suggestions
*To toast nuts, bake uncovered in ungreased shallow pan in 350°F oven about 10 minutes, stirring occasionally, until golden brown.

Flaxseed Morning Glory Muffins

Ingredients
  • 1 cup Fiber One cereal
  • 2/3 cup fat-free (skim) milk
  • 1 cup all-purpose flour
  • 3/4 cup ground flaxseed or flaxseed meal
  • 3/4 cup chopped apple
  • 1/2 cup packed brown sugar
  • 1/2 cup finely shredded carrot
  • 1/4 cup granulated sugar
  • 1/4 cup flaked coconut
  • 1 tablespoon canola or soybean oil
  • 3 teaspoons baking powder
  • 2 teaspoons ground cinnamon
  • 1 teaspoon vanilla
  • 1/2 teaspoon salt
  • 4 egg whites or 1/2 cup fat-free cholesterol-free egg product

Preparation
    1. Heat oven to 375°F. Line 12 medium muffin cups, 2 1/2 x 1 1/4 inches, with paper baking cups and spray bottoms.
    2. Place cereal between waxed paper, plastic wrap or in plastic bag; crush with rolling pin (or crush in blender or food processor). Mix cereal and milk in large bowl; let stand about 5 minutes or until cereal is softened. Stir in remaining ingredients. Divide batter evenly among muffin cups.
    3. Bake 22 to 25 minutes or until toothpick inserted in center comes out clean. Immediately remove muffins from pan. Serve warm.

Preparation Time
30 minutes

Bake Time
25 minutes

Calories: 160g     Total Fat: 4g
Cholesterol: 0mg     Protein: 5g
Carbohydrates: 31g     Sodium: 280mg

Serves
12 muffins

Crème Caramel

Ingredients
  • 1 cup sugar, divided
  • 1 3/4 cups skim milk
  • 1 cup fat-free cholesterol-free egg product or 8 egg whites
  • 1/4 teaspoon salt
  • 1 teaspoon vanilla
  • 2 cups raspberries, blackberries, blueberries or sliced strawberries

Preparation
    1. Heat oven to 325°F. Heat 1/2 cup sugar in medium nonstick skillet over medium heat 7 to 10 minutes, stirring frequently with wooden spoon, until sugar is melted and a light caramel color (mixture will be very hot and could melt a plastic spoon). Immediately pour sugar mixture into round pan, 8 x 1 1/2 inches; tilt pan to coat bottom. Place on wire rack to cool.
    2. Mix remaining 1/2 cup sugar, milk, egg product, salt and vanilla in large bowl. Pour mixture over sugar mixture in pan. Place in rectangular pan, 13 x 9 x 2 inches. Pour very hot water into rectangular pan to within 1/2 inch of top of round pan.
    3. Bake 50 to 60 minutes or until knife inserted in center comes out clean. Remove round pan from pan of water. Cover; refrigerate until thoroughly chilled, about 3 hours or overnight. To unmold, run knife around edge of custard to loosen; invert onto serving platter. Top with fruit.

Preparation Time
30 minutes

Bake Time
1 hour

Chill Time
3 hours

Calories: 150g     Total Fat: 0g
Cholesterol: 0mg     Protein: 5g
Carbohydrates: 32g     Sodium: 160mg

Serves
8 servings

SOURCE: Betty Crocker Healthy Heart Cookbook



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