Food
HEART HEALTHY RECIPES
Submitted by Sharon Theofrastou-Health/Wellness Committee


Graham Pudding Sandwiches

1 small pkg sugar-free, fat-free instant chocolate pudding
2 cups 1% or skim milk
64 individual graham cracker squares (4 to a cracker sheet)
1/2 cup reduced fat creamy peanut butter

Prepare pudding per pkg instructions.  Add peanut butter.  Chill for a while, then spread 1 tbsp mixture on 1 graham square and top with another to make sandwich. Repeat with remaining graham squares.

Wrap each sandwich in freezer wrap or wax paper and freeze.  Serve slightly thawed.  Makes 32 sandwiches.

(Serving size 1 sandwich. Calories 81, Total fat 2 g, -Sat. fat 1 g. -Carbs 13 g.-sugar 4 g.

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Try something with your winter squash and apples.  This is a wonderful vegetable dish, especially for holidays, high in Vitamin A, a good source of Vitamin C.  Easy to make.  You can really put your heart into it. (Pardon my pun!)

Squash Apple Casserole

2 and 1/2 cups fresh winter squash (buy it in a bag and cut into 1/2 inch slices)
1 and 1/2 cup apples, pared and also cut into 1/2 inch slices
1 tsp cinnamon
1/2 tsp nutmeg

Alternate layers in an 8 x 8 in pan ending with apples on top.  Sprinkle spices over top layer.  Cover pan with foil and bake at 350 degrees for 45 to 60 minutes, until squash is tender.  Remove foil and bake another 10 to 15 minutes to remove any excess liquid that might have accumulated.  Cool slightly before serving.

For more heart-healthy recipes, you can e-mail Sharon at sharont@maine.rr.com



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Lemon Bread                   Submitted by:  Nancy Libby


350 Degrees                  50 minutes

Grease bread pan/line pan with greased brown paper. (I use cut up sandwich bag) Set aside.

3/4 cup shortening (1/2 of shortening oleo or butter)
1 cup sugar
2 eggs
Mix above ingredients

Add:  1-1/2 cups sifted flour (a bit at a time)
Grated rind of one lemon
1 tsp. baking powder
1/2 cup milk

Glaze:  Juice of one lemon
1/3 cup sugar

Let bread cool for 10 minutes.  Pour well mixed glaze over bread.  Carefully peel back brown paper from sides of bread.  When bread is completely cooled, remove all brown paper.  Enjoy.  (Freezes well)

Apple BrowniesSubmitted by Julie Renna

1 stick butter or margarine
1 cup sugar
1 egg
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 cup flour
2 large apples peeled and sliced
1/2 teaspoon cinnamon

Mix everything together and place in greased 8 x 8 pan.  Bake at 350 degrees for 30 to 40 minutes.

(This recipe was from Julie's grandmother, Claudia Johnson.  It was published in a local cookbook.)


Jordan Marsh Blueberry MuffinsSubmitted by Sharon Theofrastou

1/2  cup butter or marg.
1/2 cup sugar
2 eggs
1/2 cup milk
2cups flour
1/4 tsp. salt
2 tsp.baking powder
21/2 cups blueberries

Cream together butter and sugar.Add eggs 1 at a time.  Sift together dry ingredients, combine with wet ingredients alternating with milk.  Mash 1/2 cup berries and add to mixture. Fold in remaining berries. Grease 12 muffin tins including tops. Pile high and bake 30 min. at 375 degrees. Cool in pan 30 min.


Pumpkin Walnut Cake           Submitted by Carole Wakem

3 c flour             
2 tsp  baking soda          
2 tsp baking powder
1 tsp salt
31/2 tsp cinnamon
4 eggs
2 c sugar
11/2 c vegetable oil
1-1lb can pumpkin
1 c chopped walnuts

Sift together first 5 ingredients.  In large bowl beat eggs really well.  Gradually add sugar until lemon color, beating constantly, Pour in oil at low speed  Blend in dry ingredients. ,Alternate with pumpkin..  Beat until smooth.  Stir in walnuts.  Put in ungreased tube pan.  Bake in preheated oven at 350 degrees for one hour.. Cool and remove.

Glaze  Basic

2 cups sifted confectioners’ sugar
1 tbsp. Soft butter
1 tsp. Vanilla, rum, or almond extract
2-3 tbsp. Milk
In small bowl, combine sugar and butter.
Add extract; add milk gradually to achieve desired consistency
And stir until smooth.


Cooking for One or Two

These recipes are reprinted, with permission, from the magazine "Cooking for 2".
The magazine features recipes sent in from folks around the country.

Bacon Quesadilla
Kathy Kittell of Lenexa, Kansas

1 tablespoon butter, softened
2 bacon strips, cooked and crumbled
2 flour tortillas (6 inches)
1 tablespoon salsa
1/4 c shredded Colby-Monterey Jack cheese

Butter one side of one tortilla; place in a small skillet, buttered side down.  Top with cheese, bacon and salsa.  Butter remaining tortilla; place on top, buttered side up.

Cook over low heat for 1-2 minutes on each side or until cheese is melted.  Cut into wedges.  Serve with sour cream, guacamole and additional salsa if desired.
Yield:  1 serving

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Meat Loaf in a Mug
Ruby Matt of Garnavillo, Iowa

2 tablespoons 2% milk
1 tablespoon ketchup
2 tablespoons quick-cooking oats    
1 teaspoon onion soup mix
1/4 pound lean ground beef

In a small bowl, combine the milk, ketchup, oats and soup mix.  Crumble beef over mixture and mix well.  Pat into a microwave-safe mug or custard cup coated with cooking spray.

Cover and microwave on high for 3 minutes or until meat is no longer pink and a meat thermometer reads 160 degrees, drain.  Let stand for 3 minutes. 
Yield:  1 serving   (This recipe was tested in a 1100 watt microwave.

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Quarter of a Pound Cake
Lee Bremson of Kansas City, Missouri

1/4 c butter softened
1/8 tsp baking powder
3/4 c sugar
dash salt
1 egg    
dash ground mace
1/4 tsp vanilla extract
1/4 c 2% milk
3/4 cup all-purpose flour

In a small mixing bowl, beat butter and sugar until crumbly, about 2 minutes.  Beat in egg and vanilla.  Combine the flour, baking powder, salt and mace; add to egg mixture alternately with milk.

Pour into a 5-3/4-in x 3-in x 2-in loaf pan coated with cooking spray.  Bake at 350 degrees for 45-50 minutes or until a toothpick inserted near the center comes out clean.  Cool for 10 minutes before removing from pan to a wire rack to cool completely.  Cut into 8 slices. 
Yield:  4 servings

Honey Dijon ChickenSubmitted by Carole Wakem

3 cups uncle Ben's natural whole grain brown rice
1/2/tsp salt
nonstick spray
1 clove garlic, minced
1 lb.boneless chicken breast
1tbsp honey
3 tbsp. dijon mustard
1 tbsp. balsamic vinegar
1 tsp. tarragon
2 cups mushrooms, chopped
3 cups broccoli, chopped
1 onion medium sized, chopped

Cook rice according to package instructions.  Heat large skillet with cooking spray over medium high heat and then add chicken.  Cook chicken 3-5 min. or until brown and partially cooked.  Add broccoli, mushrooms, onion and garlic cook 4-5min. or until vegetables are tender yet still crisp. Stir in rice, mustard, honey, vinegar, tarragon, salt and pepper.  Cook 2-3 additional minutes or until well-blended.
Yield:   4 servingsPrep time 35 minutes
Easy 10-Minute Summer Salads
Submitted by Julie Renna


Santa Fe Chicken Salad

2 cups salad greens
1/3 cup Southwestern Chicken Breast strips
1/4 cup canned corn, drained
1 tbsp. salsa
1 tbsp. ranch dressing

Top greens with chicken, corn, and salsa.  Drizzle with ranch dressing. Serves 1



Quick Shrimp Salad

2 cups salad greens
3oz. cooked shrimp
1/2 cup snow peas
2 tbsp. Catalina dressing
1/4 cup chow mein noodles

Top greens with shrimp and snow peas, drizzle with dressing and sprinkle with noodles.  Serves 1
Banana Bread
Submitted by Julie Renna


1 egg
1 cup sugar
1/4 cup butter
1tsp. baking soda
1/2 tsp. salt
1- 1/2 cup flour
4 medium bananas (mashed)

Cream together butter and sugar.  Add egg and mashed bananas.  Add flour,  salt and soda.  Spray pan to prevent sticking. Mix well and place in loaf pan.  Bake at 350 for 1 hour.  This is another recipe from the pages of my Nana Johnson’s cook book.

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