Healthy Heart Recipes

Tomato Roasted Mackerel                                 

                           Serves 4
1 pound mackerel fillets
2 tablespoons low-fat canola mayonnaise
1/2 cup basil leaves
2 large tomatoes, sliced
1/2 teaspoon salt
1/4 teaspoon black pepper

1. Preheat oven to 400°F.  Place the fish on a baking sheet & spread with the mayonnaise.  Layer the basil & tomatoes on top of each fillet & sprinkle with salt & pepper.  Bake until the fish is just opaque, 5-10 minutes depending on thickness.

268 calories, 22 g protein, 4 g. carbohydrates, 1 g fiber, 18 g total fat, 4 g saturated fat, 79 mg cholesterol, 450 mg sodium
Recipe from Reader’s Digest FOOD CURES

Grapes are rich in polyphenols, for cancer prevention & a healthy cardiovascular system.
Quecetin can improve blood cholesterol profile & has an anticlotting action.
Antiviral & antifungal action.
Good source of vitamin C

WHITE GRAPE & LEMON FOAM       Serves 2

1 cup white grapes, seeded or seedless, plus extra to serve
3/4 cup sparkling mineral water
2 large scoops of frozen plain yogurt
1-1/2 tablespoon concentrated frozen lemonade

1.  Place the grapes, mineral water, frozen yogurt & lemonade in a food processor & process until smooth.
2. Pour the foam into glasses, top with a few grapes, & serve.

Recipe from 100 BEST SMOOTHIES & JUICES

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Allergy Fighting Recipes

Roasted Salmon with Sautéed Greens    

roasted salmon over wilted greens

roasted salmon

 

Prep Time- 5 minutes    Cook Time- 10 minutes    Serves- 4 people

  • 1/4 cup balsamic vinegar  
  • 1 tsp. mustard powder
  • 2 T. brown sugar
  • 1/2 tsp. salt
  • 1 T. olive oil
  • 8 oz. baby spinach
  • 1-1/4 lb. salmon, cut into 4 pieces
  • 1 large red onion, cut into thin strips
  1. Preheat the broiler or grill.  In a small bowl, combine the vinegar, brown sugar, mustard, & salt.  Brush 1/2 of the mixture over the salmon.  Broil or grill until opaque about 4-5 mins, brushing with vinegar mixture after 2 minutes.
  2. Meanwhile heat the oil in a large skillet over medium heat.  Add the onion & cook until lightly browned, 2 mins.  Cover & cook until tender, 2 mins.  Add the spinach and cook  stirring until almost wilted, 1 minute.  Add the remaining vinegar mixture & cook stirring until spinach is wilted and sauce thinckens slightly, 1 minute.
  3. Divide the spinach mixture equally among 4 dinner plates.  Top each serving witha piece of salmon.

365 calories, 31grams protein, 13 grams carbohydrates, 2 grams fiber, 20 grams total fat, 4 grams sat. fat, 84 mg. cholesterol, 428 mg. sodium

(Recipe from Reader’s Digest FOOD Cures)

Pineapple Tango  (serves 2 people)     pineapple tango smoothie 

  • 1/2 c. pineapple juice
  • scant 1/2 c. water
  • generous 3/4 c. plain yogurt
  • 3/4 c. frozen pineapple chunks
  • Juice of 1 lemon
  • 3 T. brown sugar
  • 1 peach, cut into chunks & frozen

Pour the pineapple juice, lemon juice, & water into a food processor/blender.  Add sugar & yogurt & process until blended.  Add the peach & pineapple chunks & process until smooth.  Pour mixture into glasses and serve.

(Recipe from 100 BEST SMOOTHIES & JUICES)

                                   

 

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