Heart Healthy Home Cooking African American Style - With Every Heartbeat is Life by National Institute of Health - HTML preview

PLEASE NOTE: This is an HTML preview only and some elements such as links or page numbers may be incorrect.
Download the book in PDF, ePub, Kindle for a complete version.

index-1_1.png

index-1_2.png

index-1_3.png

Heart Healthy Home Cooking

African American Style

With Every Heartbeat Is Life

index-2_1.png

index-2_2.png

index-3_1.png

index-3_2.png

Heart Healthy Home Cooking

African American Style

With Every Heartbeat Is Life

NIH Publication No. 08-3792

Revised May 2008

index-4_1.png

Special thanks to Wahida Karmal y, Dr.P.H., R.D.,

CDE, CLS, and her col eagues at the Irving Center

for Research at Columbia University for testing the

recipes with the African American community.

Recipes were analyzed using the Nutrition Data System for Research, 2005.

index-5_1.png

index-5_2.png

Table of Contents

Introduction

Salads, Vegetables, and Side Dishes

Good-for-You Cornbread ............................................................................. 4

Homestyle Biscuits ....................................................................................... 5

Savory Potato Salad....................................................................................... 6

Candied Yams................................................................................................ 7

Smothered Greens ......................................................................................... 8

Limas and Spinach ........................................................................................ 9

Vegetable Stew............................................................................................... 1 0

Classic Macaroni and Cheese .....................................................................11

Autumn Salad .............................................................................................. 12

Flavorful Green Beans ................................................................................ 13

Caribbean Casserole ....................................................................................14

Spicy Okra .................................................................................................... 1 5

Main Dishes

Crispy Oven-Fried Chicken ....................................................................... 18

Mouth-Watering Oven-Fried Fish ............................................................ 19

Finger-Licking Curried Chicken ............................................................... 20

Poached Salmon ...........................................................................................21

Jamaican Jerk Chicken................................................................................ 22

Baked Pork Chops ....................................................................................... 23

Jumpin’ Jambalaya...................................................................................... 24

Scrumptious Meat Loaf .............................................................................. 25

Spicy Southern Barbecued Chicken.......................................................... 26

index-6_1.png

index-6_2.png

Desserts

1-2-3 Peach Cobbler .................................................................................... 28

Mock-Southern Sweet Potato Pie .............................................................. 29

Southern Banana Pudding ......................................................................... 30

Summer Breeze Smoothie ...........................................................................31

Tangy Fruit Salad ........................................................................................ 32

Recipe Substitutions for Heart

Healthy Cooking.......................................................................... 34

Is It Done Yet? Temperature Rules

for Safe Cooking ......................................................................... 36

index-7_1.png

Introduction

Good food is one of life’s great joys. And good meals are a shared pleasure at the heart of African American family life and special celebrations. This recipe book brings together many African American favorite recipes, prepared in a heart healthy way, lower in saturated fat, cholesterol, and sodium! It shows how to prepare dishes in ways that help protect you and your family from heart disease and stroke. This is important because heart disease and stroke are the first and the third leading cause of death for African Americans. By making

small changes in the way you and your family eat, you can

help reduce your risk for heart disease and stroke.

This updated recipe book includes new recipes, along with some of your old favorites. New information on heart healthy food substitutions and food safety is also included.

So, make a start today. Give those old favorites a new, tasty, heart healthy makeover. And help keep the heart of your family strong!

index-8_1.png

index-8_2.png

Salads, Vegetables, and Side Dishes

Good-for-You Cornbread

Homestyle Biscuits

Savory Potato Salad

Candied Yams

Smothered Greens

Limas and Spinach

index-9_1.png

index-9_2.png

Vegetable Stew

Classic Macaroni and Cheese

Autumn Salad

Flavorful Green Beans

Caribbean Casserole

Spicy Okra

index-10_1.png

Good-for-You Cornbread

This is not only good for you, but good in you—making it a healthy comfort food.

n 1 cup cornmeal

n 1 cup flour

n ¼ cup sugar

n 1 teaspoon baking powder

n 1 cup low-fat (1%) buttermilk

n 1 egg, whole

n ¼ cup margarine, regular, tub

n 1 teaspoon vegetable oil (to grease baking pan)

1. Preheat oven to 350 oF.

2. Mix together cornmeal, flour, sugar, and baking powder.

3. In another bowl, combine buttermilk and egg. Beat lightly.

4. Slowly add buttermilk and egg mixture to dry ingredients.

5. Add margarine and mix by hand or with mixer for 1 minute.

6. Bake for 20–25 minutes in an 8 x 8-inch, greased baking dish.

Cool. Cut into 10 squares.

Yield: 10 servings

Serving size: 1 square

Calories 178

Total Fat 6 g

Saturated Fat 1 g

Cholesterol 22 mg

Sodium 94 mg

Total Fiber 1 g

Protein 4 g

Carbohydrates 27 g

Potassium 132 mg

4

Heart Healthy Home Cooking

index-11_1.png

Homestyle Biscuits

Update your homestyle biscuits with this easy, low-fat recipe.

n 2 cups all purpose flour

n 2 teaspoons baking powder

n ¼ teaspoon baking soda

n ¼ teaspoon salt

n 2 tablespoons sugar

n ⅔ cup low-fat (1%) buttermilk

n 3 tablespoons + 1 teaspoon vegetable oil

1. Preheat oven to 450 oF.

2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar.

3. In small bowl, stir together buttermilk and oil. Pour over flour mixture and stir until well mixed.

4. On lightly floured surface, knead dough gently for 10–12 strokes.

Roll or pat dough to ¾-inch thickness. Cut with a 2-inch round biscuit or cookie cutter, dipping cookie cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.

5. Bake for 12 minutes or until golden brown. Serve warm.

Yield: 15 servings

Serving size: 1 biscuit

Calories 99

Total Fat 3 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 72 mg

Total Fiber 1 g

Protein 2 g

Carbohydrates 15 g

Potassium 102 mg

Heart Healthy Home Cooking

5

index-12_1.png

Savory Potato Salad

Here’s a potato salad that’s both traditional and new—with great taste and a low-fat twist.

n 6 medium potatoes (about 2 pounds)

n 2 stalks celery, finely chopped

n 2 scallions, finely chopped

n ¼ cup red bell pepper, coarsely chopped

n ¼ cup green bell pepper, coarsely chopped

n 1 tablespoon onion, finely chopped

n 1 egg, hard boiled, chopped

n 6 tablespoons mayonnaise, light

n 1 teaspoon mustard

n ½ teaspoon salt

n ¼ teaspoon black pepper

n ¼ teaspoon dill weed, dried

1. Wash potatoes, cut in half, and place in saucepan of cold water.

2. Cook covered over medium heat for 25–30 minutes or until tender.

3. Drain and dice potatoes when cool.

4. Add vegetables and egg to potatoes and toss.

5. Blend together mayonnaise, mustard, salt, pepper, and dill weed.

6. Pour dressing over potato mixture and stir gently to coat evenly.

7. Chill for at least 1 hour before serving.

Yield: 10 servings

Serving size: ½ cup

Calories 98

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 21 mg

Sodium 212 mg

Total Fiber 2 g

Protein 2 g

Carbohydrates 18 g

Potassium 291 mg

6

Heart Healthy Home Cooking

index-13_1.png

Candied Yams

A bit of margarine and some orange juice make this dish sweet.

n 3 medium yams (1½ cups)

n ¼ cup brown sugar, packed

n 1 teaspoon flour, sifted

n ¼ teaspoon salt

n ¼ teaspoon ground cinnamon

n ¼ teaspoon ground nutmeg

n ¼ teaspoon orange peel

n 1 teaspoon soft tub margarine

n ½ cup orange juice

1. Preheat oven to 350 °F.

2. Cut yams in half and boil until tender, but firm (about 20 minutes).

When cool enough to handle, peel and slice into ¼-inch thickness.

3. Combine sugar, flour, salt, cinnamon, nutmeg, and grated orange peel.

4. Place half of sliced yams in medium-sized casserole dish. Sprinkle with spiced sugar mixture.

5. Dot with half the amount of margarine.

6. Add second layer of yams, using the rest of the ingredients in the order above. Add orange juice.

7. Bake uncovered for 20 minutes.

Yield: 6 servings

Serving size: ¼ cup

Calories 110

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 115 mg

Total Fiber 2 g

Protein 1 g

Carbohydrates 25 g

Potassium 344 mg

Heart Healthy Home Cooking

7

index-14_1.png

Smothered Greens

These healthy greens get their rich flavor from smoked turkey, instead of fatback.

n 3 cups water

n ¼ pound smoked turkey breast, skinless

n 1 tablespoon fresh hot pepper, chopped

n ¼ teaspoon cayenne pepper

n ¼ teaspoon cloves, ground

n 2 cloves garlic, crushed

n ½ teaspoon thyme

n 1 scallion, chopped

n 1 teaspoon ginger, ground

n ¼ cup onion, chopped

n 2 pounds greens (mustard, turnip, collard, kale, or mixture) 1. Place all ingredients except greens into large saucepan and bring to boil.

2. Prepare greens by washing thoroughly and removing stems.

3. Tear or slice leaves into bite-size pieces.

4. Add greens to turkey stock. Cook for 20–30 minutes until tender.

Yield: 5 servings

Serving size: 1 cup

Calories 80

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 16 mg

Sodium 378 mg

Total Fiber 4 g

Protein 9 g

Carbohydrates 9 g

Potassium 472 mg

8

Heart Healthy Home Cooking

index-15_1.png

Limas and Spinach

Your family will love vegetables cooked this way.

n 2 cups frozen lima beans

n 1 tablespoon vegetable oil

n 1 cup fennel, cut in 4-inch strips

n ½ cup onion, chopped

n ¼ cup low-sodium chicken broth

n 4 cups leaf spinach, washed thoroughly

n 1 tablespoon distilled vinegar

n ⅛ teaspoon black pepper

n 1 tablespoon raw chives

1. Steam or boil lima beans in unsalted water for about

10 minutes. Drain.

2. In skillet, saute onions and fennel in oil.

3. Add beans and broth to onions and cover. Cook for 2 minutes.

4. Stir in spinach. Cover and cook until spinach has wilted, about 2 minutes.

5. Stir in vinegar and pepper. Cover and let stand for 30 seconds.

6. Sprinkle with chives and serve.

Yield: 7 servings

Serving size:

½ cup

Calories 93

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 84 mg

Total Fiber 6 g

Protein 5 g

Carbohydrates 15 g

Potassium 452 mg

Heart Healthy Home Cooking

9

index-16_1.png

index-16_2.png

Vegetable Stew

Here’s a great new way to use summer vegetables.

n 3 cups water

n 1 15-ounce can sweet corn,

n 1 cube vegetable bouillon, low sodium

rinsed and drained

n 2 cups white potatoes,

(or 2 ears fresh corn, 1½ cups)

cut in 2-inch strips

n 1 teaspoon thyme

n 2 cups carrots, sliced

n 2 cloves garlic, minced

n 4 cups summer squash,

n 1 stalk scallion, chopped

cut in 1-inch squares

n ½ small hot pepper, chopped

n 1 cup summer squash,

n 1 cup onion, coarsely chopped

cut in 4 chunks

n 1 cup tomatoes, diced

Note: You can add other favorite vegetables, such as broccoli and cauliflower.

1. Put water and bouillon in large pot and bring to a boil.

2. Add potatoes and carrots and simmer for 5 minutes.

3. Add remaining ingredients, except for tomatoes, and continue cooking for 15 minutes over medium heat.

4. Remove 4 chunks of squash and puree in blender.

5. Return pureed mixture to pot and let cook for 10 minutes more.

6. Add tomatoes and cook for another 5 minutes.

7. Remove from heat and let sit for 10 minutes to allow stew to thicken.

Yield: 8 servings

Serving size: 1¼ cup

Calories 119

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 196 mg

Total Fiber 4 g

Protein 4 g

Carbohydrates 27 g

Potassium 524 mg

10

Heart Healthy Home Cooking

index-17_1.png

Classic Macaroni and Cheese

This recipe proves you don’t have to give up your favorite dishes to eat heart healthy meals. Here’s a lower-fat version of a true classic.

n 2 cups macaroni

n 2 cups onions, chopped

n 2 cups evaporated fat-free milk

n 1 medium egg, beaten

n ¼ teaspoon black pepper

n 1¼ cups low-fat cheddar cheese, finely shredded

n nonstick cooking spray, as needed

1. Cook macaroni according to directions—but do not

add salt to the cooking water. Drain and set aside.

2. Spray casserole dish with nonstick cooking spray.

3. Preheat oven to 350 oF.

4. Lightly spray saucepan with nonstick cooking spray.

Add onions to saucepan and saute for about 3 minutes.

5. In another bowl, combine macaroni, onions, and the rest of the ingredients and mix thoroughly.

6. Transfer mixture into casserole dish.

7. Bake for 25 minutes or until bubbly. Let stand for

10 minutes before serving.

Yield: 8 servings

Serving size: ½ cup

Calories 200

Total Fat 4 g

Saturated Fat 2 g

Cholesterol 34 mg

Sodium 120 mg

Total Fiber 1 g

Protein 11 g

Carbohydrates 29 g

Potassium 119 mg

Heart Healthy Home Cooking

11

index-18_1.png

Autumn Salad

This fresh and tasty salad will delight all.

n 1 medium Granny Smith apple, sliced thinly (with skin) n 2 tablespoons lemon juice

n 1 bag (about 5 cups) mixed lettuce greens

(or your favorite lettuce)

n ½ cup dried cranberries

n ¼ cup walnuts, chopped

n ¼ cup unsalted sunflower seeds

n ⅓ cup low-fat raspberry vinaigrette dressing

1. Sprinkle lemon juice on the apple slices.

2. Mix the lettuce, cranberries, apple, walnuts,

and sunflower seeds in a bowl.

3. Toss with ⅓ cup of raspberry vinaigrette dressing,

to lightly cover the salad.

Yield: 6 servings

Serving size: 1 cup

Calories 138

Total Fat 7 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 41 mg

Total Fiber 3 g

Protein 3 g

Carbohydrates 19 g

Potassium 230 mg

12

Heart Healthy Home Cooking

index-19_1.png

Flavorful Green Beans

The seasonings are perfect companions to the green beans.

n 2 pounds fresh green beans

n ½ cup water

n ⅓ cup onions, chopped

n 4 cloves garlic, chopped

n nonstick cooking spray

n ½ teaspoon black pepper

n ½ teaspoon dried basil

n ½ teaspoon oregano

1. Rinse green beans and snap off tips.

2. Place green beans in a large pot and add ½ cup of cold water.

3. Cook green beans on stovetop over medium heat for 10 minutes.

4. In a separate pan, saute chopped onions and garlic, using the cooking spray, for 5 minutes or until they are tender and very lightly browned.

5. Add onions, garlic, and black pepper to green beans. Spray the cooking spray over mixture, and cook on medium heat for another 20 minutes or until green beans are tender, but not soft.

Stir occasionally.

6. Sprinkle dried basil and oregano over green beans. Mix and serve.

Yield: 7 servings

Serving size:

1 cup

Calories 40

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 12 mg

Total Fiber 4 g

Protein 2 g

Carbohydrates 9 g

Potassium 179 mg

Heart Healthy Home Cooking

13

index-20_1.p			</div>
		</div>
		<div class=