Happy Heart Health Month!
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
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.
http://www.heart.orgCreamy Green Beans
3 tablespoons reduced-fat mayonnaise
2 teaspoons Dijon mustard
1/8 teaspoon saltCooking Instructions
http://www.heart.orgMaple – Cinnamon Applesauce
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
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.
|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|
This Market Newsletter Post has been produced by Kelli Saunders, Community Health Improvements Intern at Chelsea Community Hospital