Healthy Heart Foods.

Lima Bean Ragout With Tomatoes And Thyme​
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Ingredients:

4 pounds fresh lima beans, shelled, or 2 packages frozen lima beans, thawed
2 tablespoons olive oil
1 tomato, peeled and seeded, then diced
1/2 yellow onion, chopped
3 cloves garlic, minced
1 bay leaf
1 1/2 teaspoons chopped fresh thyme
1/4 teaspoon salt
1 cup vegetable stock or broth
2 tablespoons chopped fresh flat-leaf (Italian) parsley
Method:
Bring a large saucepan 3/4 full of water to a boil. Add the lima beans and cook until just tender-crisp, about 6 minutes.

Transfer with a slotted spoon to a bowl of ice water to stop the cooking. Drain and set aside.

In a saucepan, heat 1 tablespoon of the olive oil over medium heat.

Add the tomato, onion, garlic, bay leaf, thyme and salt. Saute until the vegetables soften, about 5 minutes.

Add the stock and bring to a boil over medium-high heat. Reduce the heat to low, add the cooked lima beans and simmer, uncovered, until heated through, 2 to 3 minutes.

Discard the bay leaf and transfer to a serving bowl.

Drizzle with the remaining 1 tablespoon olive oil and sprinkle with the chopped parsley.

Cream Of Wild Rice Soup​
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Ingredients:

1 1/2 cups diced yellow onion
1 cup diced carrot
1 cup diced celery
2 cloves garlic, minced
1/2 tablespoon canola oil
1 1/2 cups diced kale
1 tablespoon minced parsley
2 cups reduced-sodium vegetable stock
1 teaspoon fennel seeds
1 teaspoon black pepper
1 cup unsalted white beans, prepared
2 cups 1 percent milk
1/2 cup wild rice, cooked
Method:
Saute onion, carrot, celery and garlic in canola oil in a soup pot until lightly brown.

Add kale, parsley, stock and spices.

In blender, puree beans with milk.

Add bean mixture to soup, bring to simmer and add rice.

Cook for 30 minutes. Serve in warmed bowls.

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Chili Soup​
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Ingredients:

1 pound extra-lean ground beef
1/2 cup chopped onion
2 large tomatoes (or 2 cups canned, unsalted tomatoes)
4 cups canned kidney beans, rinsed and drained
1 cup chopped celery
1 teaspoon sugar
1 1/2 tablespoons chili powder or to taste
Water, as desired
2 tablespoons cornmeal
Jalapeno peppers, seeded and chopped, as desired
Method:
In a soup pot, add the ground beef and onion. Over medium heat saute until the meat is browned and the onion is translucent. Drain well.

Add the tomatoes, kidney beans, celery, sugar and chili powder to the ground beef mixture.

Cover and cook for 10 minutes, stirring frequently. Uncover and add water to desired consistency. Stir in cornmeal.

Cook for at least 10 minutes more to allow the flavors to blend.

Ladle into warmed bowls and garnish with jalapeno peppers, if desired. Serve immediately.

Roasted Potatoes​
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Ingredients:

1 pound large red or white potatoes with skins, cut into wedges 1/4-inch thick
1 tablespoon olive oil
1 teaspoon rosemary or oregano
Method:
Preheat the oven to 400 F. Lightly coat a baking sheet with cooking spray.

Soak the potato wedges in ice water for 5 minutes. Drain the potatoes and rinse thoroughly under cold water.

Press between paper towels to dry. Transfer potatoes to a large bowl, pour the olive oil over the potatoes and toss to coat evenly.

Arrange the potatoes in a single layer on the prepared baking sheet. Bake for 15 minutes. Turn the potatoes over and bake another 5 minutes.

Sprinkle the herbs over the potatoes.

Return the potatoes to the oven and bake until they're brown and crispy, about 5 minutes. Serve immediately.

Vegetarian Chili Soup

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Ingredients:

2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
2 cloves garlic, minced
2 tablespoons water
2 Fresno peppers, diced
2 quarts crushed tomatoes (no salt added)
2 cups cooked pinto beans (no salt added; if canned, rinse under water)
2 tablespoons cumin
1 tablespoon chipotle pepper
1 tablespoon black pepper
1 tablespoon balsamic vinegar
1 tablespoon oregano
Method:
In a stockpot over low heat, cook onion, celery, bell pepper and garlic in 2 tablespoons of water until onions become translucent, about 10 minutes.

Add the remaining ingredients.

Cover and simmer for 1-2 hours, stirring occasionally.

If chili becomes too thick, thin with a little water.

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Wild Rice Mushroom Soup



Ingredients:

1 tablespoon olive oil
Half a white onion, chopped
1/4 cup chopped celery
1/4 cup chopped carrots
1 1/2 cups sliced fresh white mushrooms
1/2 cup white wine, or 1/2 cup low-sodium, fat-free chicken broth
2 1/2 cups low-sodium, fat-free chicken broth
1 cup fat-free half-and-half
2 tablespoons flour
1/4 teaspoon dried thyme
Black pepper
1 cup cooked wild rice
Method:
Put olive oil in stockpot and bring to medium heat.

Add chopped onion, celery and carrots. Cook until tender.

Add mushrooms, white wine and chicken broth. Cover and heat through.

In a bowl, blend half-and-half, flour, thyme and pepper. Then stir in cooked wild rice.

Pour rice mixture into hot stockpot with vegetables.

Cook over medium heat. Stir continually until thickened and bubbly.

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Ingredients:

1/2 cup dark honey
1/2 cup fresh lime juice
1/2 cup firmly packed fresh mint leaves
2 cups fresh grapefruit juice, chilled
2 cups fresh orange juice, chilled
2 teaspoons grated lime zest
1 lime, cut into 6 slices
Method:
In a small saucepan, combine the honey and lime juice.

Bring to a boil over medium heat. Add the mint leaves and remove from the heat.

Steep the honey mixture for 5 minutes, then pass the mixture through a fine-mesh sieve placed over a bowl, pressing down lightly on the leaves with the back of a wooden spoon.

Refrigerate the syrup until cold.

In a large pitcher, combine the mint syrup, grapefruit and orange juices, and lime zest. Stir until the syrup is dissolved.

Pour into tall, chilled glasses and garnish each glass with a lime slice.
Morning Mojito

Sauteed Fresh Corn​
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Ingredients:

1 teaspoon olive oil
1/2 cup prosciutto, cut into strips
2 cups fresh corn kernels (cut from about 4 medium ears of corn) or frozen corn
1 green bell pepper, seeded, cored and diced
1 teaspoon minced garlic
Method:
In a large skillet, heat the olive oil over medium heat. Add the prosciutto and saute until the meat is crisp, about 5 minutes.

Stir in the corn, bell pepper and garlic. Saute, stirring occasionally, until the kernels are tender, 5 to 7 minutes. Serve immediately.

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Ingredients:

6 cups water
1/4 cup peeled and chopped fresh ginger
1/3 cup fresh lemon juice
1/2 cup firmly packed fresh mint leaves
6 tablespoons dark honey
1 lemon, cut into 6 wedges
Method:
In a large saucepan over high heat, combine the water, ginger and lemon juice.

Bring to a boil, then reduce the heat to low and simmer for 5 minutes.

Remove from the heat, add the mint, and let steep for 5 minutes.

Pass the mixture through a fine-mesh sieve, placed over a pitcher, pressing down lightly on the ginger and mint.

Discard the mint and ginger.

Stir the honey into the tisane. Serve hot or iced, garnished with a lemon wedge.

Sweet Ginger Tisane


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Southwestern Cornmeal Muffins


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Ingredients:

1 cup all-purpose (plain) flour
1/4 cup sugar
2 teaspoons baking powder
1 cup fat-free milk
4 tablespoons trans-free margarine, melted
1/2 cup egg substitute
1 1/4 cups stone-ground cornmeal
1 cup fresh or cream-style corn
1/2 green bell pepper, chopped
Method:
Preheat the oven to 400 F. Line a muffin pan with paper or foil liners.

In a large bowl, add the flour, sugar and baking powder. Stir to mix evenly.

In a separate bowl, combine the milk, margarine, egg substitute, cornmeal, corn and green pepper.

Add to the flour mixture and blend just until moistened but still slightly lumpy.

Spoon the batter into muffin cups, filling each cup about 2/3 full. Bake until golden brown, about 20 to 25 minutes.

Let cool for 5 minutes, then transfer the muffins to a wire rack and let cool completely

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