Recipe Makeovers: Heart Healthy
Heart disease. It’s the leading cause of death in both women and men in the U.S., but it doesn’t have to be a factor in your life if you take the proper preventive steps. Among the top three: eat healthy, exercise and control your cholesterol. We’ve got three new low cholesterol recipes to get you started in the right direction!
Quick’n Healthy: Banana-Oat Muffins
Did you know that oats are loaded with fiber? That’s right; the soluble fiber in these muffins will help lower your blood cholesterol. And, you can whip up a batch in just 10 minutes (not including 35-minute bake time).
Ingredients
- 2 cups cheerios
- 1 1/4 cups all-purpose flour
- 1/3 cup packed brown sugar
- 1 teaspoon baking powder
- 3/4 teaspoon baking soda
- 1 cup mashed very ripe bananas (2 to 3 medium sized)
- 2/3 cup fat-free milk
- 3 tablespoons vegetable oil
- 1 egg white
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Nutritional Information
Serving size: (1 muffin)
Calories: 150
Fat: 4g |
Here's How to Make It
- Preheat oven to 400°F, then spray 12 regular-sized muffin cups with cooking spray.
- Crush the cereal. In large bowl, stir together crushed cereal, flour, brown sugar, baking powder and baking soda.
- Stir in remaining ingredients until just moistened.
- Divide batter evenly among muffin cups and Bake 18 to 22 minutes (or until golden brown).
- Enjoy! Recipe makes 12 servings.
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Sweet Treat: Healthified Coconut Cream Pie
Low cholesterol doesn’t mean less taste. With this whole-grain cereal crust, filling free of trans fat and fat-free whipped topping — you can enjoy the same great flavors while treating your heart right!
Light & Fit
Crust:
- 2 1/2 cups cheerios
- 1/4 cup no-trans-fat 68% vegetable oil spread stick
- 2 1/2 cups cheerios
1/4 cup no-trans-fat 68% vegetable oil spread stick
- 3 tablespoons sugar
Filling & Topping
- 3/4 cup fat-free milk
- 1 teaspoon vanilla
- 1/2 cup coconut
- 2 cups fat-free whipped topping
The recepies are the same from this point on:
- 1 box (4-serving size) vanilla instant pudding and pie filling mix
- Toasted coconut, if desired
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Fat Filled
Crust:
1 1/4 cups graham cracker crumbs
1/3 cup butter
3 tablespoons sugar
Filling & Topping:
1 cup milk
1/4 teaspoon vanilla
2/3 cup coconut
1 cup whipping cream plus 2 tablespoons sugar
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Nutritional information (one slice)
Calories: 180
Fat: 7g |
Nutritional information (one slice)
Calories: 290
Fat: 18g |
Here's How to Make It
- Heat oven to 350°F. Place cereal in food-storage plastic bag and crush finely with rolling pin (or crush in food processor).
- In medium bowl, mix crushed cereal and sugar with fork. Stir in melted vegetable oil spread until well mixed. Press in bottom and up side of 9-inch glass pie plate and bake 20 minutes. Cool completely, about 30 minutes.
- In large bowl, mix milk, coconut milk and vanilla. With wire whisk, beat in pudding mix until well blended and slightly thickened.
- Stir in 1/2 cup coconut. Gently stir in 1/2 cup of the whipped topping. Spoon and spread pudding mixture evenly into crust. Refrigerate at least 4 hours or until set.
- Eat and enjoy! Recipe makes 10 servings.
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Snack Smart: Honey Nut-Peach Smoothie
Choosing foods rich in vitamin C (like peaches) helps to maintain healthy blood vessels and gums.
- 1 1/3 cups fat free peach or vanilla yogurt
- 1 1/2 cups honey nut cheerios cereal
- 1 can (15 oz) sliced peaches in juice, drained
- 1 cup milk
- 1 banana, sliced
- 1/8 teaspoon ground cinnamon, if desired
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Nutritional information (1 cup)
Calories: 220
Fat: 2.5g |
Here's How to Make It
- In blender, place all ingredients. Cover and blend on high speed 10 seconds.
- Scrape down sides of blender, cover and blend about 20 seconds longer (or until smooth).
- Pour into 4 glasses and serve immediately.
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