Published: February 11, 2008 10:07 pm            

Heart healthy food: Easy recipes

The following are heart healthy recipes for women, as recommended by the American Heart Association. They are sample recipes from the AHA’s cookbook, Light and Easy Recipes. To find additional heart healthy recipes, visit the website at www.americanheart.org.



Spinach-stuffed baked salmon

1 teaspoon olive oil

2 ounces fresh spinach leaves

1 teaspoon grated lemon zest

1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled

1/4 cup fresh basil leaves, coarsely chopped

2 tablespoons chopped walnuts

cooking spray

4 salmon fillets (about four ounces each), rinsed and patted dry with paper towels

2 tablespoons Dijon mustard

2 tablespoons plain dry bread crumbs

1/2 teaspoon dried oregano

1/2 teaspoon garlic powder

1/8 teaspoon pepper

In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for two minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the bell peppers, basil, and walnuts. Let cool for five minutes.

Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish.

In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the tops with cooking spray.

Bake for 12 to 13 minutes, or until the fish flakes easily when tested with a fork and the filling is warmed through.

Serves four; three ounces of fish and 1/2 cup vegetables per serving.



Blackberry cake with maple icing

3 cups all-purpose flour

2 teaspoons ground ginger

2 teaspoons ground cinnamon

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon ground nutmeg

1/2 teaspoon ground cloves

1/4 teaspoon salt

3/4 cups sugar

1/2 cup canola or corn oil

1 large egg

1 large egg white

1 teaspoon vanilla extract

1 12-ounce jar (1 cup) all-fruit seedless blackberry jam

1/2 cup unsweetened applesauce

1 cup low-fat buttermilk

maple icing

1/2 cup confectioners’ sugar

2 tablespoons plus 1 to 2 teaspoons maple syrup, divided use

3 cups fresh blackberries for garnish (optional)

Preheat the oven to 350 degrees Fahrenheit. Lightly spray a 12-cup Bundt pan with cooking spray. In a medium bowl, stir together the flour, ginger, cinnamon, baking powder, baking soda, nutmeg, cloves, and salt.

In a large mixing bowl, with an electric mixer on medium, beat the sugar, oil, egg, egg white, and vanilla until smooth. Beat in the jam and applesauce. Gradually add the flour mixture and the buttermilk alternately, beginning and ending with the flour, beating on medium after each addition. Pour into the pan.

Bake for 55 to 60 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the pan to a cooling rack. Let cool for about ten minutes. Turn the cake out onto the rack and let cool completely, about one hour. Transfer to a cake plate.

In a small bowl, stir together the confectioners’ sugar and 2 tablespoons maple syrup. Stir in the remaining one to two teaspoons maple syrup a few drops at a time until the icing is pourable but not too thin. Drizzle over the cooled cake before slicing. Garnish each serving with about 1/4 cup blackberries.

        

• Click to discuss this story with other readers on our forums.