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My Weight Lose To Date Following a Mix of the SouthBeach and DASH DIET.

Monday, May 14, 2007

Heart Smart Recipes

Shrimp mousse
Yogurt cheese dip

Beet and arugula
Green bean and carrot
Southwest Slaw
Cranberry muffins
Fruit shake
Walnut granola
Banana pudding
Walnut granola
Yogurt parfait
Ambrosia crêpes
Oatmeal almond cream
Soy rice pudding
Chicken and lime

Guacamole with rice crackersGuacamole with rice crackers
Make-ahead whole-wheat blueberry pancakesThese pancakes are made with whole-wheat flour and flax – for a good source of fibre and some heart-healthy omega-3.
Steamed Chicken DumplingsSteamed Chicken Dumplings
Triple-play walnut crunchTriple-play walnut crunch
Zesty walnut hummus with cruditésZesty walnut hummus with crudités
Sweet potato friesSweet potato fries
Tropical California walnut smoothieThis cool, super-charged treat is healthy and delicious, packed with the goodness of mango, walnuts and tofu. Using frozen mango gives the smoothie a thick, rich consistency without the added fat and calories of ice cream.
Hoisin-Glazed Chicken SataysThis is a great recipe for summer entertaining.
Zippy devilled eggsPreparation time: 10 minutes
Chunky maple-walnut spreadThis is a great spread for bagels, crackers or pita chips. It also makes a good dip for apple slices, celery sticks, strawberries or pineapple spears.
Walnut GranolaThis nutritious granola is packed with good-for-you ingredients. The oats and bran give you the fibre your body needs, the honey and vanilla are added for a touch of sweetness, while the walnuts provide added crunch and omega-3s.
Black Bean and Corn SalsaThis easy-to-make fibre-packed appetizer can be assembled in a flash – and it will disappear just as fast!
Salmon, Avocado and Watercress PinwheelsThese simple-to-make and tasty pinwheels are perfect for passing around before dinner.
Tex-Mex Avocado DipAvocados contain a wealth of nutrients including lutein, a pigment that has been shown to aid in maintaining healthy vision.
Asian Stir-Fry RollsSpring rolls are a perennial favourite. While they’re chock full of vegetables, they’re usually deep-fried making them a high-fat appetizer.
Grape Tomato, Ricotta and Basil BakeServe this appetizer with slices of whole grain baguette or on a bed of baby arugula leaves if you like.
Shrimp Mousse with DillServe as part of a light salad plate, or surround with crackers, Melba toast or fresh vegetables for a delicious appetizer spread.

Fresh herb soupUsing a variety of fresh herbs adds a lot of flavour and complexity to this soup without the need for added salt.
Chilled Cucumber-Chive SoupChilled Cucumber-Chive Soup
Curry pumpkin and walnut soupCurry pumpkin and walnut soup
Hot and Sour Chicken SoupHot and Sour Chicken Soup
Warm Vegetable Salad with Tomato-Shallot DressingWarm vegetables over cool greens are a very pleasing combination. You can prepare the vegetables and dressing in advance, then just before serving, quickly blanch vegetables and add dressing. It’s a lovely dinner-party first course or a light lunch.
Salade Niçoise with lemon and garlic dressingThis recipe incorporates heart-healthy tuna and oils.
Tomato tower with fig balsamic dressingTomato tower with fig balsamic dressing
Tuscan three-bean saladTuscan three-bean salad
Provençal fish soupProvençal fish soup
Brussels sprouts with walnuts and arugulaTry serving this colourful, flavour-rich salad with a chicken or turkey meal.
Tuna and Walnut Pasta SaladThe combination of black olives, thyme, garlic and roasted red peppers make this tuna pasta salad out-of-the-ordinary. The addition of California walnuts offers added heart health benefits of omega-3 fatty acids.
Southwest SlawCole slaw is standard fare at many barbecues but all too often, it’s the fat-laden creamy variety that’s served.
Roasted Beet, Hearts of Palm and Baby Arugula SaladBeets not only contain blood cholesterol lowering fibre, but they’re also rich sources of folate and a group of antioxidants known as betalaines.
Roasted wild mushroom saladRoasting rather than sautéing the mushrooms keeps the amount of oil to a minimum.
Corn, Tomato and Lime SoupSoups are a super way to tame a hearty winter appetite. They’re also a wonderful way to help meet your vegetable quota at this time of year.
Spinach, Mushroom and Miso SoupThis soup can be made in a flash and is a delicious way to work a variety of phytochemicals – disease-fighting compounds from plant foods—into your diet.
Pumpkin, White Bean and Tomato SoupThis hearty soup offers a change of pace with pumpkin at the start of the meal instead of the traditional dessert course.
Delight & Lively Lobster SaladDelight & Lively Lobster Salad
Chinese Noodle and Mushroom SoupYou can make this soup in less than minutes using packaged cooked chow mein-type noodles, available in many supermarkets and some Chinese grocery stores.
Beet and Cabbage BorschtThis recipe is a Canadian favourite.

Couscous and Chickpea SaladA delicious and healthy salad that is a high source of fibre.
Greek Pasta SaladAn excellent source of vitamin C.
Mexican chicken and lime soupA good source of niacin.

Tea poached salmon with fruit salsaPoaching the salmon in tea is a great way to add flavour and colour without the fat and salt.
Fresh trout salad with spiced California walnutsPeppery watercress, sweet orange segments and spiced walnuts make the perfect bed for fresh trout which is marinated in the fridge for maximum flavour. If possible, have the fishmonger butterfly the trout for you.
Cilantro-Roasted Sea BassUse the cilantro stems and roots as well as the leaves for more intense flavour.
Walnut Stuffed SalmonThis entrée packs a “mega punch” with walnuts and salmon both being rich in omega-3 fatty acids.
Roasted fish with orange vinaigretteWhen it comes to fast food, nothing beats fish. It can be cooked quickly. What’s more, fish contains artery-protecting nutrients.
Roasted Salmon with a Mustard and Horseradish ToppingRoasted Salmon with a Mustard and Horseradish Topping
Spicy Grilled U.S. Farm-Raised CatfishSpicy Grilled U.S. Farm-Raised Catfish
Lobster Surimi and Baby Bok Choy Stir-Fry with Ginger Soya SeasoningDinner is ready in minutes with this quick, stir-fry with a zesty ginger note.
Lightly Seasoned Baked Fish FingersFish is a popular dish in the Maritimes, which is great since it’s generally a lower-fat source of protein.
Salmon with Orange Balsamic VinaigretteExcellent source of riboflavin, niacin, vitamin B6, and vitamin B12.

Frozen Hamburger PattiesIt doesn’t take long to make hamburger patties, and they are much easier to use than a block of frozen meat. Lean ground pork or lamb also make tasty patties, and they can be combined with beef.
Middle-Eastern BurgersFor a nice change, try beef or lamb patties in whole-wheat pita bread pockets topped with garlicky Greek Tzatziki Sauce, which is so delicious any extra can be used as a dip with pita bread.
Miso Pork with Water Chestnuts and Snow PeasRed miso and Japanese seven-spice add a nice touch to this colourful stir-fry. The water chestnuts add sweetness and crunch to this summery dish.
Shanghai Noddles with Pork TenderloinShanghai Noodles with Pork Tenderloin
Slow-roasted beef and ratatouilleThis recipe takes advantage of roasting both the vegetables and the meat at the same time. Make up a big batch of steamed brown rice or whole-wheat couscous to accompany the meal.
Beef, Mango and Red Pepper KabobsKabobs are a great way to keep portion sizes of protein-rich options like meat in check.
Korean Beef with Lettuce CupsKorean Beef with Lettuce Cups
Beef and Tomato Stir-FryExcellent source of niacin, vitamin A and iron.
Roasted Vegetable and Ham QuichePopular for brunches and casual dining, quiche is often described as “lighter” fare.

Curried chicken pitaThis quick, easy pita can be put together in no time flat.
Barbecued Lemon ChickenThis simple way to cook chicken is one of my husband’s favorites – the chicken is moist and juicy and very delicious. In the winter, my friend Janet Dey cooks chicken this way in her fireplace barbecue
Walnut chicken salad pitaWalnut chicken salad pita
Grilled turkey scallopini with herbs and garlicThis dish is extremely fast and easy, and very tasty. Because turkey is tender and this is a fairly strong-flavored marinade, it doesn’t need hours of marinating and can be prepared at the last minute or an hour or two in advance.
Hot ’n’ spicy turkey burgersSpice up your grill with these juicy burgers that are destined to become a crowd favourite. They’re easy to make and only 186 calories each.
Walnut chicken sautéHere's an easy one-dish meal your whole family will love.
Grilled Chicken with a Thai Peanut SauceThis sauce is also delicious on vegetables or in a noodle dish.
Apricot Almond StuffingThose seeking heart healthy fare often avoid stuffing. But no need to avoid this one. Instead of the typical saturated fat-laden stuffing, this recipe offers whole grains, fruits, vegetables and nuts – all in one delicious dish.
Lemon Herb Roasted TurkeyRoasting the turkey at a high temperature results in a juicy bird without the necessity of basting it.
Marinated ChickenMarinated Chicken
Pesto Veggie & Chicken Pasta Hearty whole wheat pasta, vegetables and chicken are tossed with a sun-dried tomato and basil pesto for a satisfying, herb scented meal.
Braised Chicken with White Beans and KaleBraised Chicken with White Beans and Kale
Turkey SouvlakiTurkey Souvlaki
Mango ChickenMangoes add a delectable touch to this chicken dish.

Cheesy mushroom and asparagus bakeCheesy mushroom and asparagus bake
Fettuccine with Pesto SaucePesto sauce is a fragrant fresh basil sauce that is absolutely perfect over pasta.
Mixed Bean ChiliMixed bean chili
Vegetable PaellaVegetable Paella
Vegetarian Eggplant Szechuan StyleVegetarian Eggplant Szechuan Style
Moroccan CouscousA staple in Morocco, couscous is made from semolina wheat and looks like a grain. A quick-cooking variety, which only needs to be soaked in boiling water, is now available in most health food stores and some supermarkets.
Savoury ratatouilleSavoury ratatouille
Whole-wheat pasta with rapiniWhole-wheat pasta with rapini
Broccoli and California walnut noodlesCombining the vitamin-and-calcium punch of broccoli, omega-3 rich walnuts and cholesterol-free pasta, this dish is an energy boosting vegetarian meal.
Light farmhouse California walnut frittataFrittatas (dressed-up quiches without a crust) make simple, satisfying meals. Change it up using your favourite veggies and herbs – try diced zucchini and basil for a fresh Italian flavour.
Black-eyed peas and walnut lettuce wrapsFibre-rich black-eyed peas and walnuts make this a very satisfying and nutrient-dense salad.
Portobello Mushroom BurgersAt barbecues, hot dogs and burgers are a main stay for many.
Butternut squash and barley risottoRisottos are traditionally made from a refined rice called Arborio, but by substituting barley instead, you can reap some heart-healthy benefits.
Black Bean and Vegetable ChiliThis vegetarian dish is sure to please both the meat and non-meat eaters in your family.
Potato, Tomato & Egg Pie in a PanPotato, Tomato & Egg Pie in a Pan
Roasted Vegetables and FetaRoasted Vegetables and Feta
Spaghetti with Chickpeas, Asparagus and GarlicSpaghetti with Chickpeas, Asparagus and Garlic
Amazing Broccoli PieAmazing Broccoli Pie

Arroz Con Pollo

Baked Beans

Baked Catfish

Baked Chicken Parmesan

Baked Dijon Chicken

Baked Potatoes with Vegetable Topping

Basque Potatoes

Bayou Red Beans and Rice

Beef Bourguignon

Beef Burgundy

Beef Goulash

Beef Stroganoff

Beef and Bean Enchiladas

Beef-Barley-Vegetable Soup

Black-eyed Peas and Corned Beef

Braised Sirloin Tips

Breakfast Tortilla Wrap

Broccoli Casserole

Broccoli with Easy Mustard Sauce

Bundled Trout and Vegetables

Cajun Tortilla Wrap

California Cucumber Salad

Cheesy Oven-Fried Chicken

Cheesy Stuffed Potatoes

Chicken Breasts Stuffed with Ricotta and Goat Cheese

Chicken Cacciatore

Chicken Jambalaya

Chicken Manicotti

Chicken Piccata

Chicken Teriyaki with Vegetables

Chicken and Broccoli in Mushroom Sauce

Chicken and Tortilla Casserole

Chili Con Carne

Chilled Asparagus with Lemony Garlic Dressing

Clam and Potato Chowder with Fresh Herbs

Cold Noodles with Sesame Sauce

Couscous with Lamb Stew

Creole Stew in Pumpkin Bowl

Crispy Baked Fillet of Sole

Crunchy Fish Nuggets with Lemon Tartar Sauce

David's Pizza

Double Onion Soup with Cheese

Egg, Spinach, and Bacon Sandwiches

Eggplant Parmigiana

Fettuccine Alfredo

Fresh Mushroom Soup

Fresh Tomato Pizza

Fresh Vegetable Platter

Fresh Vegetable Salad Bowl

Fresh and Chunky Salsa

Greek Pasta Salad

Green Beans Almondine

Grilled Catfish with Mustard-Lemon Sauce

Grilled Portobello Mushrooms with Couscous and Greens

Guacamole Salad with Cactus

Halibut Kebabs

Healthful Macaroni and Cheese

Heart-Healthful Turkey Reubens

Hearty Baked Macaroni

Hearty Chicken Stew

Herb Roasted Chicken

Herb-Crusted Chicken Breasts

Herbed Fillet of Beef

Home-Fried Potatoes

Honey-Roasted Chicken


Italian-Style Spaghetti Squash

Jerked Chicken

Lazy Beef Casserole

Lemon Pepper Mushrooms

Lemon-Barbecued Chicken

Lentil Soup with Lemon

Light Lemon Soup

Linguine with White Clam Sauce

Make-Ahead Tuna Hoagie

Margarita's Pasta Primavera

Marinated Mushrooms

Marinated Pork Loin

Marinated Steak

Meat Loaf with Roasted Vegetables

Meaty Black Beans and Rice

Mexican Fried Rice


Mini Potato Pancake Canapes

Mixed Baby Greens with Creamy Dressing

Mushroom Quesadillas

Mushroom and Herb Dressing


Onion Soup

Open-Face Vegetable Sandwiches

Orange Almond Cake

Oven French Fries

Oven-Barbecued Chicken

Oven-Fried Potatoes with Oregano

Pan-Seared Tuna with Mandarin Orange Pico de Gallo

Parsley Potato Salad

Pasta-Crusted Fish with Marinara Sauce

Pepper-Rubbed Beef Dijon

Peppered Roast Beef

Pesto "Fried" Chicken

Poached Salmon with Spinach

Pork Medallions in Cream Sauce

Pork Roast with Horseradish and Herbs

Pot-Roast-Style Steak with Tomatoes

Quick Green Bean Casserole

Red Lentil Soup

Refried Beans

Rice and Vegetable Pilaf

Rice with Grape Leaves

Risotto Milanese

Roast Chicken with Artichokes and Tomatoes

Roasted Asparagus and Mushroom with Rosemary

Roasted Asparagus with Dijon Vinaigrette

Rosemary Turkey with Mushrooms

Sauerkraut with Apples and Dried Cherries

Sauteed Zucchini

Scalloped Potatoes

Seafood Terrine with Shrimp and Asparagus

Seafood and Lemon Risotto

Seven-Spice Chicken

Shepherd's Pie

Shredded Beef with Bok Choy and Carrots

Shrimp Gumbo

Shrimp and Crab Legs with Spicy Tomato Sauce

Skewered Steak Supper

Sloppy Joes

Southern Catfish Fillets

Spaghetti Mushroom Sauce

Spicy Baked Pork Chops

Spicy Glazed Pork Cubes

Spicy Green Beans

Spicy Skewered Shrimp

Spinach Pinwheels

Spinach and Black Bean Enchiladas

Spinach-Cheese Strudel

Spinach-Vegetable Dip

Split Pea Soup

Stuffed Acorn Squash

Stuffed Cabbage Rolls

Stuffed Chili Peppers

Stuffed Peppers

Stuffed Zucchini

Sweet Potato Casserole

Teriyaki Canapes

Toasted Ravioli with Italian Salsa

Tomato Soup

Tomato-Mozzarella Salad

Tossed Vegetables Vinaigrette

Turkey Lasagna

Turkey Sausage Patties

Turkey and Vegetable Calzone

Twice-Baked Potatoes and Herbs

Vegetable Medley

Vegetable Pancakes

Vegetable Quiche in Brown Rice Crust

Vegetable Stir-Fry

Vegetarian Chili

Vegetarian Couscous Paella

Vegetarian Fried Rice

Velvet Turkey and Herbs