Happy Heart Health Month!

Dates for Winter Bushel Basket Market – Once a Month:

Here are the dates:
2/20, 11:00 am – 3:00 pm
3/20, 11:00 am – 3:00 pm
4/10, 11:00 am – 3:00 pm

Six vendors will be a part of this market on 2/20:
-Stonehearth Breads and Bakery: Preservative free breads, including holiday pumpkin pie, turkey shaped breads and more!
-The Enrichment Center: Hoophouse vegetables, handmade toys, lip balms, candles.
-Kelly Farms Maple Syrup: Maple syrup
-MamaMofoods: Hummus, seitan, and pesto
-Mission Foods: Preserves, jams and jellies. All profits donated to Faith in Action!
-Cakes by Penny: Sourcream cinnamon and pecan coffee cake

February Recipe:

Almond-Crusted Chicken Fingers

Ingredients

Canola oil cooking spray

1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tendersCooking Instructions
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
http://www.heart.orgCreamy Green Beans

Ingredients

1 pound green beans, trimmed and cut into 1-inch pieces (find locally frozen veggies through Locavorious,com)
3 tablespoons reduced-fat mayonnaise
2 teaspoons Dijon mustard
1/8 teaspoon saltCooking Instructions

Place beans in a steamer basket and steam over 2 inches of boiling water until tender, 5 to 7 minutes. Whisk mayonnaise, mustard and salt in a medium bowl. Add the beans; toss to coat.
http://www.heart.orgMaple – Cinnamon Applesauce

Ingredients

6 McIntosh or other tart apples, peeled and cut into 1-inch pieces
2 Golden Delicious or other sweet apple, peeled and cut into 1-inch pieces
1/4 cup water
2 tablespoons pure maple syrup
1/2 teaspoon ground cinnamonCooking Instructions

Combine apple pieces and water in a large saucepan. Bring to a boil, then reduce heat to maintain a simmer. Cover and cook, stirring once or twice, until the apples are very soft and falling apart, about 30 minutes. Mash the apples to the desired consistency and stir in maple syrup and cinnamon.
http://www.heart.orgEating for a Healthy Heart

Following a heart healthy diet does not necessarily mean that all of your meals need to be bland and boring, nor does it mean that you must cut out your favorite snacks and meals. Making some changes to your favorite dishes can help to create a more heart healthy option for you and your family. Making some of these heart healthy changes can help lower LDL levels (bad cholesterol), reduce your risk of diabetes and help to reduce your risk of heart disease. So, why not make some of these adjustments to your favorite dishes and create a healthier you!

Minimize Your Portions– The easiest way to change a recipe is to reduce the portion size and make it go further. You can do this by eating a smaller portion and serving a heaping steamed vegetable or salad on the side. Or you can increase vegetables and fruits in baked goods or casseroles that will make them go further. For example, add more blueberries to your muffins, add steamed broccoli or asparagus to your chicken and pasta casserole, or add more tomatoes, spinach and onion to your quiche or omelet.
Minimize Salt Intake– Reduce salt in your recipes by half. Think this will make your food taste bland? Reference the table below to find new ways to spice up your favorite dishes, the healthy way!
Minimize Sugar Intake– Reduce sugar by 1/4 or 1/3 in your recipes
Minimize Fat Intake– Cut fat in your recipes by half. In baked goods, replace it with applesauce, mashed bananas, or pureed prune. In cakes, muffins, and quick breads, replace margarine and butter with canola oil to trade saturated fat for unsaturated fat.
Use Sharp, Strong Cheese and Use Less– This cuts both sodium and saturated fat. Try feta, sharp cheddar, parmesan or blue cheese. Use either plain yogurt or fat-free or lower-fat sour cream in dip or casserole recipes that call for sour cream. If the taste of fat-free cheese or sour cream is not to your liking, try mixing part low-fat and part fat-free. Use evaporated skim milk or 1 percent milk in place of cream, half and half or whole milk.
Use Egg Substitute vs. Real Eggs– Egg substitute is a great way to shave off fat and cholesterol in baked goods or quiches and omelets. One-quarter cup of egg substitute replaces one egg and saves 5 grams of fat and 213 milligrams of cholesterol.
Use Low-Sodium or Sodium Free Options– For soups and stews, use low-sodium broths, no-salt added tomatoes and no-salt added canned or frozen vegetables. Rinse canned beans under cold water in a strainer to cut sodium. Puree beans or other vegetables such as potatoes or squash to add thickness to soup, stew or chili.
Use Non-Stick Pans and Cooking Spray– Use nonstick pans and cooking spray in place of oil, butter, or margarine. When you need an oil, use canola oil or olive oil.

Use Seasonings, Not Salt!

Chicken	Onion, garlic, lemon, pepper, paprika, rosemary, thyme, sage, tarragon, basil, oregano, curry powder, cumin
Fish and seafood	Lemon, dill, pepper, rosemary, thyme, dry mustard
Beef	Onion, garlic, pepper, Bay leaf, marjoram, sage, thyme
Pork	Onion, garlic, pepper, sage, oregano
Lamb	Garlic, mint, rosemary, curry powder
Carrots	Cinnamon, cloves, nutmeg, rosemary, sage, dill
Green beans	Chives, marjoram, sautéed mushrooms, pepper
Summer squash, zucchini	Garlic, onion, lemon, pepper
Winter squash	Cinnamon, ginger, nutmeg, orange, onion
Tomatoes	Basil, oregano, pepper, garlic, onion, Bay leaf, dill