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International Heart Institute healthy recipes

Apple Walnut Muffins with Flaxseed

Can a food with this much fat be included in a heart healthy diet? Yes, because these muffins are high in the right kind and correct balance of fats and essential fats and omega-3 fats and both of which are protective against heart disease. If you are watching your overall calorie intake, note the serving size is one muffin!

Nutritional analysis per serving

Calories 95
Fat, gm 5.0
Cholesterol, mg 0
Sodium, mg 42
Diabetic exchanges <1 starch, 1 fat

1/4 cup flaxseed
3/4 cup sifted unbleached flour
1 cup whole wheat flour
1/4 tsp. lite salt
1/4 cup sugar
2 tsp. baking powder
3 egg whites
2 Tbsp. canola oil
3/4 cup plain soymilk
1/2 cup chopped walnuts
1 large apple, diced

Pre-heat oven to 400'. Grind the flaxseed to a coarse powder in a blender or coffee grinder. In a bowl, sift together the flour, salt, sugar, and baking powder. Stir in the flaxseed powder. In a separate bowl, beat together the eggs with the oil and soymilk. Add the liquid ingredients to the dry ingredients and combine with a few swift strokes. Stir the diced apples and walnuts into the batter. Fill oiled muffin tins two-thirds full and bake for 20-25 minutes. Makes 24 2-inch muffins.

Recipe Source: Susan Lewis, MPH, RD, Cardiac Dietitian, Loma Linda University Medical Center

Corn Chowder

Nutritional analysis per serving

Calories 170
Fat, g 2.3
Protein, g 6
Carbohydrate, g 35.6
Sodium, mg 110
Diabetic exchanges 2 starch

1 large onion, chopped
1 1/2 cups chopped celery
5 cups water or vegetable stock
4 potatoes, peeled and diced
4 cups frozen corn
1/2 tsp. dried marjoram
1/4 tsp. dried thyme
1/4 tsp. dried oregano
1/4 tsp. dried basil
1/4 tsp. dried rosemary
1/8 tsp. dried savory
1/8 tsp. lite salt
2 cups soymilk

Place the onion and celery in a large soup pot with 1/2 cup of the water. Saute, stirring occasionally until tender, about 10 minutes. Add the remaining ingredients except the soymilk. Cover and cook over medium heat until the potatoes are tender, about 30 minutes. Remove about 2 cups of the soup and place in a blender or food processor. Puree and return to the soup pot. Add the soymilk, stir well, and heat through. Makes about 8 1-cup servings.

Recipe source: Susan Lewis, MPH, RD, Cardiac Dietitian, Loma Linda University Medical Center

Pinto Bean Jambalaya

* * Adapted from The New Vegetarian Cuisine Cookbook.

Nutritional analysis per serving

Calories 175
Fat, gm 1.3
Cholesterol, mg
0 Sodium, mg
180 Diabetic exchanges 2 starch, 1/2 vegetable

1 tsp. canola oil
1 cup chopped onions
1/2 cup chopped celery
1/2 cup chopped green peppers
2 garlic cloves, minced
1 cup salsa
1 cup low-sodium tomato sauce
1 cup bulgur
1/2 tsp. dried thyme
1/4 tsp. ground red pepper
1/2 cup low-sodium vegetable stock
1 can (19 oz.) low-sodium pinto beans, drained
1 cup frozen corn

In a large non-stick frying pan over medium-heat, warm the oil. Add the onions, celery, green peppers, and the garlic. Cook, stirring frequently, for 4 to 5 minutes, or until just tender. Stir in the salsa, tomato sauce, bulgur, thyme, red pepper, and 1/4 cup of the stock. Bring to a boil. Reduce the heat to low. Cover and simmer for 10 minutes. Stir in the beans, corn, and remaining 1/4 cup stock. Cover and simmer for 5 to 10 minutes longer, or until the bulgur is cooked. Makes about 8 1-cup servings.

Winter Dried Fruit Compote

Nutritional analysis per serving

Calories 165
Fat, g trace
Cholesterol, mg 0
Sodium, mg 15
Diabetic exchanges 2 fruit

2 cups apple cider
2 strips orange peel (2" x 1/2")
2 whole cloves
2 cinnamon sticks
1 lb. mixed dried fruit, about 3 1/2 cups (cherries, apricots, figs, raisins, prunes, mango, pineapple, peaches, pears, apples, papaya)

Insert a clove into each strip of orange peel. In a large sauce pan, add orange peel and cinnamon sticks to apple cider and bring to a boil. Simmer for 2-3 minutes. Cut into small chunks the larger varieties of fruit, and smaller chunks (1/4 - 1/2 inch cubes) the harder dried fruit like pineapple and papaya. Add all the fruit to the cider mixture and simmer for about 45 minutes. Remove from heat and allow to cool in sauce pan. Remove orange peel and cinnamon sticks and stir. Serve warm alone or over waffles or ice cream, or chilled sprinkled with granola. May also be pureed and used as a fruit spread on toast. Makes about 8-cup servings.

Recipe source: Susan Lewis, MPH, RD, cardiac dietitian, Loma Linda University Medical Center