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

Categories: Recipes.

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