Dill Baked Fish
The American Heart Association recommends fish twice per week. This recipe will work with most varieties of fish.
1 1/2 lbs fresh fish fillets
1 tsp dill weed
sprinkle of paprika
1 lemon, sliced
Preheat oven to 425. Place salmon in a baking dish sprayed with cooking spray. Sprinkle with dill and paprika and top with lemon slices. Cover and bake for 15-20 minutes, until flesh turns opaque. Serve with extra lemon.
Potatoes are naturally high in fiber, vitamin C and potassium and may help lower your risk for heart disease when part of a heart healthy diet.
3 large potatoes
1 tsp olive oil
1/4 tsp ground cumin
pinch chili powder
1/2 tsp garlic powder
1/4 tsp paprika
2 Tbsp tomato paste
2 Tbsp water
Wash, pierce and microwave the potatoes until done, about 8-10 minutes. Cool and peel them, and cut into cubes, and keep them aside.
Add oil to a large nonstick skillet and heat over medium high heat. Saute the potato cubes until golden, about 3 minutes. Add the seasonings while the potatoes are cooking. Add the tomato paste and water, toss well and serve hot.
Warm Spinach Salad
Spinach and beans are chocked full of B vitamins which are good for your heart.
6 cups ready-to-serve raw spinach leaves
2 Tbsp olive oil
1/4 cup sliced red onion
1 cup diced tomato
1-1/2 cups kidney beans, boiled, drained (you can also use canned)
3 Tbsp cider vinegar
3 Tbsp water
1 tsp Italian seasoning
Black pepper to taste
Place the spinach in a large salad bowl.
Heat a large nonstick skillet over medium-high heat. Add the olive oil then sauté the red onion until golden, about 3 minutes. Add the tomato, beans, vinegar and water and heat through. Season with Italian seasoning and black pepper. Toss with the spinach and serve warm.
Red Velvet Pudding
Shhh. Don't tell them that this pudding contains soy protein which has been shown to lower cholesterol.
1 box silken tofu (12 ounces)
1/2 cup sugar
2 cups assorted frozen berries (raspberries, strawberries, blueberries)
1 tsp vanilla extract
1/4 cup fat-free whipped cream
Place the silken tofu, sugar, berries and vanilla in a food processor and puree until smooth. Pour into 4 individual serving dishes. If you have fresh berries on hand, it does look nice to garnish the top of your pudding with them. At serving time, top each one with a tablespoon of fat-free whipped cream.
• Dill Baked Fish:
119 calories, 2 g fat, 0 g saturated fat, 63 mg cholesterol, 88 mg sodium, 0 g carbohydrate, 0 g fiber, 26 g protein.
• Warm Spinach Salad:
160 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 61 mg sodium, 18 g carbohydrate, 9 g fiber, 7 g protein.
• Red-Grilled Potatoes:
93 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium, 18 g carbohydrate, 2.5 g fiber, 3 g protein.
• Red Velvet Pudding:
174 calories, 3 g fat, 0.5 g saturated fat, 1 mg cholesterol, 34 mg sodium, 31 g carbohydrate, 2 g fiber, 6 g protein.
• For entire meal:
547 calories, 12.5 g fat, 2 g saturated fat, 63 mg cholesterol, 194 mg sodium, 67 g carbohydrate, 13 g fiber, 42 g protein.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.