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Heart

Healthy
Irena Jensen, Madison Zwiefelhofer

cook
book
Table of
Contents
1
Breakfast
2.Banana split yogurt parfait
3.Vegetable omelet
4
Lunch
5. Cobb Salad
6. Tortilla soup
7
Dinner
8. Cashew chicken stir fry
9. Grilled honey salmon with veggie stir fry
10
Dessert
11. Vegan brownies

12
Snack
13. Granola bars
Acknowledgments
Thank you Claire, for all the support and instruction through out
the whole process of making this cook book, you inspire me to
do great things. ~Madison Zwiefelhofer

Thank you Colleen for being a supportive, fun and inspiring crew
leader. Every workday you made sure that everyone had the
same optimism as you, thank you. ~Irena Jensen

Thank you Martha, for teaching us about how to eat and be nu-
tritious ~ Irena Jensen

Thank you Kaley, for encouraging me to follow my passions and


giving me a guiding hand throughout this summer. Your passion
for cooking and helping others has been such a wonderful at-
mosphere at work. ~Madison Zwiefelhofer

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Introduction
Focus:
Current society in the United States consists of a majority popu-
lation where more than 34% of adults and 17% of children are
obese. This cookbook provides heart-healthy meals for every
time of the day.

What is heart disease (Cardiovascular Disease)?


Heart disease is when there is a build-up of plaque in your arter-
ies, which causes them to clog and increases your risk of strokes
and heart attacks. Every year in the United States, 610,000 peo-
ple die of heart disease. That is about 1 and 4 of all deaths in
the United States. Heart disease is primarily caused by poor eat-
ing habits and not having a healthy weight. Heart disease is as-
sociated with “high intake of processed meats and sugar-
sweetened beverages and low intake of nuts” (Cleveland Clin-
ic). Although consuming such foods encourage heart disease,
it’s essential to include a variety of healthy fats, fruits, and vege-
tables in your diet.

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Healthy Vs. Unhealthy
Fruits and vegetables to choose:

• Fresh or frozen fruits and vegetables


• Low-sodium canned vegetables
• Canned fruit packed in juice or water

Fruits and vegetables to limit:

• Coconut
• Vegetables with creamy sauces
• Fried or breaded vegetables
• Canned fruit packed in heavy syrup
• Frozen fruit with sugar added

Grain products to choose:

• Whole-wheat flour
• 100% Whole-grain/wheat bread
• High-fiber cereal with 5g or more fiber in a serving
• Whole grains such as brown rice, barley and buckwheat
• Whole-grain pasta
• Oatmeal

Grain products to limit or avoid:

• White, refined flour


• White bread
• Muffins, corn bread, biscuits, quick breads
• Frozen waffles
• Cakes, doughnuts, pies
• Egg noodles, high-fat snack crackers, buttered popcorn
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To choose vs. To limit
Fats:
Type of fat: Recommendation:

No more than 5 to 6% of your total


daily calories, or no more than 11 to
• Saturated fat
13g of saturated fat if you follow a
2,000 calorie a day diet

• Trans fat Avoid

Fats to choose:

• Olive oil
• Canola oil
• Vegetable and nut oils
• Margarine, trans fat free
• Cholesterol-lowering margarine
• Nuts, seeds
• Avocados

Fats to limit:

• Butter, lard, or bacon fat


• Gravy, cream sauce, nondairy creamers
• Hydrogenated margarine and shortening
• Cocoa butter, found in chocolate
• Coconut, palm, cottonseed and palm kernel oils
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To choose vs. To limit
Proteins to choose:
• Low-fat dairy products
• Eggs
• Fish (especially fatty cold water fish)
• Skinless poultry
• Legumes
• Soy beans and other soy products
• Lean ground meats

Proteins to limit:
• Full-fat dairy products

• Organ meats

• Fatty and marbled meats

• Spareribs

• Hotdogs and sausages

• Bacon

• Fried or breaded meats

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Breakfast
Banana Split
Yogurt Parfait
from my favorite cookbook

prep time cook time serves


5 min 0 4

things you need


26 oz
Fat-free Greek yogurt

1 cup
Sliced strawberries

1 cup
Mixed berries

1 large
Large banana

1/4 cup
Low-fat granola
Directions
1 To assemble parfaits, in small dish, layer about 1/3 cup yogurt,
1/4 cup sliced strawberries, 1/4 cup sliced bananas and sprinkle
with 1 tablespoon granola.

2 layer about 1/3 cup yogurt, 1/4 cup sliced strawberries, 1/4 cup
sliced bananas and sprinkle with 1 tablespoon granola.

helpful notes
157 calories per serving
6 g of protein per serving
2 g of fiber

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Veggie Omelet

prep time cook time serves


5 min 15 1

things you need


4 1/8 cup
Egg whites scrambled
Skim milk

1 1
Jumbo egg scrambled
Garlic clove minced

1 Tbs 1 Tbs
Parmesan Cheese, grated
Olive oil

2 tbs 1 tsp
Reduced fat sharp cheder, grated
Black pepper

1
Roma tomato sliced

1/2
Sweet onion, chopped
Directions
1 Sweat the garlic with a tablespoon of olive oil in a small pan.

2 When done, add the onions and cook slowly until transparent.

3 Add the diced tomatoes, remove from heat, and set aside

4 Coat a large frying pan with a teaspoon of olive oil.

5 Scramble the eggs, skim milk, pepper up in a bowl. Then spread


them in a pan, and cook flat like a pancake.

6 When the egg begins to firm up sprinkle with cheese. Once the
cheese has begun to melt and the eggs are firm, spread the on-
ion, garlic and tomato from the small pan on top of the cheese.

7 Sprinkle the parmesan over the top and fold the egg omelet
over in half.

helpful notes
157 calories per serving
6 g of protein per serving
2 g of fiber

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Lunch
Cobb Salad
from my favorite cookbook

prep time total time serves


25 min 30 min 4-6

things you need


1/3 cup 12 oz
Cooked chicken, diced
Red wine vinegar

1 tbs 8 slices
Dijon mustard Bacon cooked and crumbled

2/3 cups 1 ripe


Extra-virgin olive oil Avocado, thinly sliced

1 Pinch 4 oz
Kosher salt Crumbled blue cheese

1 Pinch 5 oz
Ground black pepper Cherry tomatoes, halved

1head 2 tbs
Romaine lettuce, coarsely chopped Finley chopped chives

4 large
Hard boiled eggs, peeled and quartered
Directions
1 Sweat the garlic with a tablespoon of olive oil in a small pan.

2 When done, add the onions and cook slowly until transparent.

3 Add the diced tomatoes, remove from heat, and set aside

4 Coat a large frying pan with a teaspoon of olive oil.

5 Scramble the eggs, skim milk, pepper up in a bowl. Then spread


them in a pan, and cook flat like a pancake.

6 When the egg begins to firm up sprinkle with cheese. Once the
cheese has begun to melt and the eggs are firm, spread the on-
ion, garlic and tomato from the small pan on top of the cheese.

7 Sprinkle the parmesan over the top and fold the egg omelet
over in half.

helpful notes
157 calories per serving
6 g of protein per serving
2 g of fiber

15
Chicken tortilla soup
from my favorite cookbook

prep time cook time serves


10 min 3-4 hours on 4
high
6-8 on low

things you need


1 lb 2 medium
Garlic cloves
Boneless, skinless chicken breast

2 cups 1/4 tsp


Frozen whole kernel corn Salt

2 cups 26 in
Fat free, no salt added chicken breast Corn tortilla (cut into 14 in wide strips)

14.5 oz can 16 in
No salt added, diced tomatoes (undrained) Corn tortillas (torn into pieces)

1/4 cup 2-4 tbsp


Finely chopped onion Fresh cilantro

1 tsp 1/4 cup


sugar Finely chopped avocado

1 tsp 1/4 medium


Ancho powder
Red bell peppers (thinly cut)
here’s how
1 In a 3-4 1/2-quart round or oval slow cooker, stir together the
chicken, corn, broth, tomatoes with liquid, onion, sugar, ancho
powder, garlic, and salt. Cook, covered, on low for 6 to 8 hours
or on high for 3 to 4 hours.
2 Meanwhile, preheat the oven to 350 degrees F.

3
Arrange the tortilla strips in a single layer on a baking sheet.
Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet
to a cooling rack. Let the strips stand for about 15 minutes, or
until cool. Transfer to an airtight container and set aside.
4 When top surface of eggs is thickened and no visible liquid egg
remains, Place 1/2 of the filling on one side of the omelet. Fold
omelet in half with turner and Slide onto plate; keep warm. Re-
peat with remaining canola oil, egg mixture and filling to make
second omelet. Serve immediately.

helpful notes
115 calories per serving

17
Dinner
Cashew Chicken Stir Fry
from my favorite cookbook

prep time cook time serves


10 min 10 min 4

things you need


1 tbs 4
Olive oil Green onions

1 lb Sauce
Boneless skinless chicken breasts, cut into 1-inch
pieces
4 tbs
1 pinch Soy sauce
Of both salt and pepper, or to taste
3 tbs
3 cloves All-natural peanut butter
Garlic, minced
2 tbs
2 cups Honey
Broccoli florets
1 tsp
1 medium Grated ginger
Bell pepper, Julienned

2 or 3 tbs
1 cup Water
Sugar snap peas

1/2 cup
Carrots, Julienned

1/3 cup
Unsalted cashews
here’s how
1 To make the sauce, whisk together tamari (or soy sauce), pea-
nut butter, honey, sesame oil, and grated ginger in a small bowl.
Whisk in 2 or 3 tablespoons of water, depending on the con-
sistency you prefer, and set aside.
2 In a large skillet over medium heat, drizzle olive oil and add
chicken. Season with salt and pepper and sauté until lightly
browned, about 4 to 5 minutes. Add the garlic and sauté for
about 30 seconds, mixing it with the chicken

3 Add broccoli, bell pepper, snap peas and carrots to the skillet,
incorporating everything together. Cook an additional 5
minutes, until veggies are tender and chicken is cooked
through, then add cashews and green onions and drizzle the
peanut sauce over top.
4
Mix everything together with the sauce, coating well, and cook

helpful notes
Serve hot

20
Grilled salmon
from my favorite cookbook

prep time cook time serves


10 min 20 min 4

things you need


Salmon Stir fry
4 1 tbs
Salmon filets Vegetable oil

1 pinch 1/2 cup


Kosher slat and ground black pepper Carrots peeled and sliced

4 tbs 1 cup
All-purpose flour Broccoli florets

4 tbs 3/4 cup


Honey Bell peppers, sliced

2 tbs 2 tsp
Olive oil Garlic minced

1 medium 1 tsp
Lime zested Ginger minced

1 Pinch
Salt and pepper
here’s how
Vegetable stir fry:
1 Heat the oil in a large pan over medium high heat. Add the carrots and cook
for 4-6 minutes or until tender.

2 Add the broccoli, bell peppers, and 2 tablespoons of water to the pan.

Cook for an additional 3-5 minutes or until vegetables are tender and water
3 has mostly cooked off.

4 Add the garlic and ginger and cook for 30 seconds. Season the vegetables
with salt and pepper to taste

Salmon:
1 Preheat oven to 400 degrees F.

2 To make the browned butter lime sauce, melt butter in a medium saucepan
over medium heat. Cook, whisking constantly, until the foam subsides and the
butter begins to turn a golden brown, about 3 minutes. Stir in garlic, honey and
lime juice, salt and pepper, to taste; set aside.

3 season salmon with salt and pepper, to taste. Dredge each salmon filet with 1
tablespoon flour and drizzle with 1 tablespoon honey.

Heat olive oil in a large oven-proof skillet over medium high heat. Working in
4 batches, add salmon to the skillet and sear both sides until golden brown,
about 1-2 minutes per side.

5 Place into oven and bake until completely cooked through, about 8-10
minutes.

6 Serve immediately with browned butter lime sauce and lime zest, if desired

helpful notes
Serve hot

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Dessert
Vegan Brownies
prep time cook time serves Ready in
15 min 25 min, plus 16 50 min
an extra 5
min to cool

things you need


2 Cups 1Cup
All-purpose flour
Avocado oil

2 Cups 1 tsp
White sugar Vanilla extract

3/4 Cup
Unsweetened cocoa
powder

1 tsp
Baking powder

1 tsp
Salt

1 Cup
Water
here’s how
1 Preheat the oven to 350 degrees F (175 degrees C).

2 In a large bowl, stir together the flour, sugar, cocoa powder,


baking powder and salt. Pour in water, vegetable oil and vanil-
la; mix until well blended. Spread evenly in a 9x13 inch baking
pan

3 Bake for 25 to 30 minutes in the preheated oven, until the top is


no longer shiny.

helpful notes
Let cool for at least 10 minutes before cutting into squares

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Snack
Granola Bars
prep time cook time serves
15 min 25 24

things you need


2 Cups 1/3 cup
honey
Rolled oats

1 cup 1
Whole weat flour Egg beaten

1/2 cup 1/4 cup


Ground flax seeds Vegetable oil

1/3 cup 1/4 cup


Packed brown sugar Applesauce

1 tsp 1 tsp
Ground cinnimon Vanilla exstract

1 cup
Rasins

1/2 cup
Sunflower seeds
here’s how
1 Meanwhile, preheat the oven to 350 degrees F. Oil a 9x13 in baking pan

2 In a large bow, mix together oats, flour, flax seed, brown sugar, cinnamon, raisins, and sun-
flower seeds. Make a well in center, set aside

3 Step three in a small bowl combine honey eggs, vegetable oil, applesauce and vanilla. Add
liquid ingredients to the well and mix. Pat mixture evenly into prepared pan.

Bake for 20-25 minutes or until the bars become golden around the edges. Coll for five minutes then
4 cut into bars while still cold

helpful notes
Do not allow bars to cool completely before cutter, otherwise they will be too hard

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