December 20, 2010

Healthy Christmas Spice Cookie Recipe

Posted in Recipes, Uncategorized tagged , , , , , at 9:21 pm by keepyourhearthealthy

photo by graur razvan ionut

Here’s a healthier alternative to the traditional spice cookies.

This recipe comes from the Taste of Home website.  Please see their webpage for the nutritional information for these cookies.


  • 1/4 cup butter, softened
  • 3/4 cup sugar
  • 1/4 cup prune baby food
  • 3/4 cup molasses
  • 1 egg
  • 3 tablespoons fat-free milk
  • 3-3/4 cups all-purpose flour
  • 1-1/2 teaspoons ground ginger
  • 1-1/2 teaspoons ground cinnamon
  • 1-1/2 teaspoons aniseed, crushed
  • 1 teaspoon baking soda
  • 1 teaspoon ground cloves
  • 1 teaspoon fennel seed, crushed
  • 1/4 cup butter, softened
  • 5 cups confectioners’ sugar
  • 1/2 teaspoon Spice Island® Pure Vanilla Extract
  • 4 to 5 tablespoons fat-free milk
  • Food coloring, optional


  • In a large bowl, cream butter and sugar until light and fluffy. Beat in the baby food, molasses, egg and milk; mix well. Combine the flour, ginger, cinnamon, aniseed, baking soda, cloves and fennel seed; gradually add to creamed mixture. Cover and refrigerate for 2 hours or until easy to handle.
  • On a lightly floured surface, roll out dough to 3/16-in. thickness. Cut with a floured 2-in. cookie cutter. Place 1 in. apart on baking sheets coated with cooking spray. Bake at 375° for 8-10 minutes or until edges are firm. Remove to wire racks to cool.
  • For frosting, in a large bowl, cream butter and confectioners’ sugar. Beat in vanilla and enough milk to achieve spreading consistency. Add food coloring if desired. Decorate cookies as desired. Yield: 6 dozen.

November 12, 2010

Heart Healthy Thanksgiving Recipes

Posted in Heart disease tips, Helpful Heart Links, Recipes tagged , , , at 11:52 pm by keepyourhearthealthy


From the turkey legs to the creamy mashed potatoes, Thanksgiving in not traditionally a holiday designed for heart health.

Heart disease patients should learn how to cook healthy even for special occasions. has a page dedicated to healthy Thanksgiving recipes, cooking tips and healthy Thanksgiving menus that everyone will enjoy.  Check it out by clicking the link below!

Healthy Thanksgiving Recipes, Menus and Cooking Tips

October 19, 2010

Heart Healthy Tomato and Basil Soup Recipe

Posted in Recipes tagged , , , , at 2:58 pm by keepyourhearthealthy

A bowl of tomato soup

Image via Wikipedia

Cold weather and hot soup are like a match made in heaven.

If you are looking to make some great, heart-healthy soups this fall/winter, here’s a good one for your collection!  This Tomato and Basil Soup recipe from the NY Times website only has 4 grams of fat per serving and 1 gram of saturated fat.  The ingredients are:

1 tablespoon extra virgin olive oil

1 small onion, chopped

4 to 6 garlic cloves (to taste), minced

Salt to taste

2 pounds tomatoes, cored and diced, or 1 (28-ounce) can chopped tomatoes with juice

Pinch of sugar

2 large sprigs basil, or about 16 leaves, plus 2 tablespoons slivered basil for garnish

1 quart water

Freshly ground pepper to taste

1 Parmesan rind (optional)

1/4 cup rice or tapioca

See the original recipe here for preparation instructions.  Enjoy!

October 18, 2010

Pumpkin Streusel Bread Recipe –

Posted in Recipes, Uncategorized tagged , , , at 6:05 pm by keepyourhearthealthy

photo by Michael Elliott

Here is a reduced fat recipe for Pumpkin Bread by Cooking Light.

Pumpkin Streusel Bread Recipe –


  • Topping:
  • 1/4  cup  chopped pecans
  • 2  tablespoons  sugar
  • 1 1/2  tablespoons  chilled butter or stick margarine, cut into small pieces
  • 1/4  teaspoon  ground cinnamon
  • Bread:
  • 2  cups  all-purpose flour
  • 1/2  cup  sugar
  • 1/2  cup  raisins
  • 1  teaspoon  baking soda
  • 1  teaspoon  salt
  • 1/2  teaspoon  ground cinnamon
  • 1/2  teaspoon  ground cloves
  • 1/2  teaspoon  ground nutmeg
  • 1  cup  canned pumpkin
  • 1/2  cup  plain low-fat yogurt
  • 1/2  cup  honey
  • 1/4  cup  vegetable oil
  • 1  teaspoon  vanilla extract
  • 2  large eggs
  • Cooking spray

Please see the original recipe for preparation instructions and nutritional information!


September 26, 2010

Peanut Butter Chocolate Cake Recipe | Taste of Home Recipes

Posted in Recipes tagged , , , , at 8:20 pm by keepyourhearthealthy

Peanut Butter Chocolate Cake Recipe | Taste of Home Recipes

This wonderful recipe from Taste of Home makes a delectable chocolate peanut butter cake using low fat and reduced fat ingredients.


  • 1 package (18-1/4 ounces) chocolate cake mix
  • 1-1/4 cups water
  • 1/2 cup reduced-fat sour cream
  • 2 egg whites
  • 1 package (8 ounces) reduced-fat cream cheese
  • 1 egg, lightly beaten
  • 1/2 cup sugar
  • 1/2 cup reduced-fat creamy peanut butter
  • 1/4 cup fat-free milk


  • In a large bowl, beat the cake mix, water, sour cream and egg whites on medium speed for 2 minutes. Coat a 13-in. x 9-in. baking pan with cooking spray and dust with flour. Pour batter into pan.
  • In a small bowl, beat the cream cheese, egg, sugar, peanut butter and milk until smooth. Drop by tablespoonfuls over batter and swirl with a knife. Bake at 350° for 35-40 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack.

Please see the original recipe at Taste of Home for the nutrition facts!

Zucchini Rice Casserole

Posted in Recipes tagged , , , , at 5:23 pm by keepyourhearthealthy

Here’s another great reduced fat, low calorie dish for all the casserole-lovers out there!

This meal published on’s website is still creamy and delicious despite the healthy ingredients.  I give it 2 thumbs up!  Please click on the recipe title below to see the nutrition information at

Zucchini Rice Casserole

  • 1 1/2 cup(s) long-grain brown rice
  • 3 cup(s) reduced-sodium chicken broth
  • 4 cup(s) (about 1 pound) diced zucchini and/or summer squash
  • 2 red or green bell peppers, chopped
  • 1 large onion, diced
  • 3/4 teaspoon(s) salt
  • 1 1/2 cup(s) low-fat milk
  • 3 tablespoon(s) all-purpose flour
  • 2 cup(s) shredded pepper Jack cheese, divided
  • 1 cup(s) fresh or frozen (thawed) corn kernels
  • 2 teaspoon(s) extra-virgin olive oil
  • 8 ounce(s) turkey sausage, casings removed
  • 4 ounce(s) reduced-fat cream cheese (Neufchâtel)
  • 1/4 cup(s) chopped pickled jalapeños


  1. Preheat oven to 375°F.
  2. Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion, and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.
  3. Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.
  4. Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
  5. When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños.
  6. Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

September 22, 2010

Heart Healthy Skillet-Grilled Burritos

Posted in Recipes tagged , , , , , at 3:48 pm by keepyourhearthealthy

Flour tortillas

Image via Wikipedia

You’ll LOVE this healthy alternative to full-fat burritos.  Traditional burritos have refried beans made with lard.  This recipe from Southern Living stuffs the burritos with corn and black beans instead.


  • 2  cups  chopped cooked chicken breast
  • 1  (15-oz.) can black beans, rinsed and drained
  • 1  (11-oz.) can yellow corn with red and green bell peppers, drained
  • 1  cup  (4 oz.) shredded 2% reduced-fat Cheddar cheese
  • Creamy Cilantro-Jalapeño Sauce
  • 8  (8-inch) soft taco-size whole wheat flour tortillas, warmed
  • Vegetable cooking spray
  • Salsa


1. Toss together first 4 ingredients and 1/2 cup Creamy Cilantro-Jalapeño Sauce. Spread 3/4 cup chicken mixture just below center of each tortilla. Fold opposite sides of tortillas over filling, and roll up. Coat burritos with cooking spray.

2. Coat a hot griddle or nonstick skillet with cooking spray. Cook burritos, in batches, on hot griddle over medium heat, pressing gently with a spatula, 3 to 4 minutes on each side or until golden brown and cheese is melted. Serve with salsa and remaining Creamy Cilantro-Jalapeño Sauce.

Please see the original burrito recipe including how to make the Sauce at the Southern Living website by clicking here: MyRecipes.

August 29, 2010

Heart Healthy Chocolate Chip Muffin Recipe

Posted in Recipes tagged , , , , , at 4:52 pm by keepyourhearthealthy

Chocolate Chocolate Chip Muffins

Image via Wikipedia

From Health magazine comes a double chocolate treat that has only 2 grams of saturated fat in each muffin.

Mariska’s Joyful Heart Fudge Chip Muffins


  • Cooking spray
  • 1  cup  applesauce
  • 1  teaspoon  canola oil
  • 1/2  cup  turbinado sugar
  • 1  teaspoon  vanilla extract
  • 1/4  teaspoon  almond extract
  • 3/4  cup  oat flour
  • 1/3  cup  unsweetened cocoa
  • 2  teaspoons  baking powder
  • 1/2  teaspoon  baking soda
  • 1/2  teaspoon  salt
  • 1/8  teaspoon  ground cinnamon
  • 1/2  cup  semisweet dairy- and gluten-free chocolate chips (such as Sunspire)
  • Powdered sugar (optional)


1. Preheat oven to 350°. Place 8 paper liners in muffin tin; coat with cooking spray.

2. Combine applesauce and next 4 ingredients. In a separate bowl, whisk together the next 6 ingredients. Add oat mixture to applesauce mixture; stir until blended. Stir in chocolate chips.

3. Spoon batter into muffin cups. Bake for 20–22 minutes, rotating the pan a half-turn after 10 minutes. Muffins are done when tops are firm to the touch.

4. Cool slightly. Top with powdered sugar, if desired.

Please see the original recipe at MyRecipes.

August 25, 2010

Looking For Great Heart Healthy Recipes Like Corn Chowder?

Posted in Helpful Heart Links, Recipes tagged , , , , at 3:13 am by keepyourhearthealthy

You might think it is impossible to make Corn Chowder without high fat cream but it can be done!  The National Heart Lung and Blood Institute has a great booklet of heart-healthy recipes available for FREE online that includes yummy recipes like Corn Chowder below:

Corn Chowder

photo by Michelle Meiklejohn

1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10 oz) frozen whole kernel corn
1 C raw potatoes, peeled, diced in 1/2-inch pieces
2 Tbsp fresh parsley, chopped
1 C water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C lowfat or skim milk
1. Heat oil in medium saucepan. Add celery, onion, and green pepper,
and sauté for 2 minutes.
2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil,
then reduce heat to medium. Cook covered for about 10 minutes
or until potatoes are tender.
3. Place 1/2 cup of milk in jar with tightfitting
lid. Add flour and shake
4. Gradually add milk-flour mixture
to cooked vegetables. Then add
remaining milk.
5. Cook, stirring constantly, until
mixture comes to boil and thickens.

To see the original recipe and many others like it, view the free “Keep The Beat” booklet at

August 16, 2010

Chicken Quesadillas with Avocado-Tomato Salsa

Posted in Recipes tagged , , , at 5:45 pm by keepyourhearthealthy

Are you looking to indulge in the healthy fats?  This yummy Quesadilla recipe from adds in a little bit of heart-healthy avocado to appease your taste buds!

Chicken Quesadillas with Avocado-Tomato Salsa

The ingredients needed are:

  • 2 teaspoon(s) canola oil
  • 1 green onion, thinly sliced
  • 1 lime
  • 1 pound(s) skinless, boneless thin-sliced chicken breasts, cut into 1-inch-wide strips
  • 4 burrito-size low-fat flour tortillas (whole grain please!)
  • 1 cup(s) reduced-fat (2%) shredded Mexican cheese blend
  • 1/2 avocado, peeled, seeded, and cut into 1/2-inch pieces
  • 3/4 cup(s) salsa

For the directions in putting this easy meal together, click on the original recipe link Chicken Quesadillas with Avocado-Tomato Salsa.

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