Heart-healthy Valentine's Day
ELLSWORTH AIR FORCE BASE, S.D. --
This Valentine's Day, Airmen, their families and friends can enjoy heart-healthy meals courtesy of the Health and Wellness Center.
The HAWC provides a year-round resource for Airmen looking to make healthy eating and lifestyle choices.
Some of the recipes included in the HAWC's Heart Healthy Valentine's Day are:
Winter Crisp
Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert, which is cholesterol free and low sodium.
Filling:
1/2 cup sugar
3 Tbsp all-purpose flour
1 tsp lemon peel, grated
3/4 tsp lemon juice
5 cups apples, unpeeled, sliced
1 cup cranberries
Topping:
2/3 cup rolled oats
1/3 cup brown sugar, packed
1/4 cup whole wheat flour
2 tsp ground cinnamon
1 Tbsp soft margarine, melted
1. To prepare filling, in a medium bowl combine sugar, flour, and lemon peel; mix well. Add lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.
2. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix.
3. Sprinkle topping over filling. Bake in a 375 degrees Fahrenheit oven for approximately 40 to 50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.
Yield: 6 servings - Serving Size: 1-3/4-inch by 2-inch piece
Each serving provides:
Calories: 284
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 56 mg
Tropical Fruit Compote
Fresh or cooked fruits make a great low-calorie dessert.
3/4 cup water
1/2 cup sugar
2 tsp fresh lemon juice
1 piece lemon peel
1/2 tsp rum or vanilla extract (optional)
1 pineapple, cored and peeled, cut into 8 slices
2 mangos, peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
to taste fresh mint leaves (optional)
1. In a saucepan combine 3/4 cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and add the fruit. Cook at a very low heat for 5 minutes.
2. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours.
3. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves.
4. Serve with Sour Cream
Yield: 8 servings - Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg
The HAWC also offers some healthy substitutions.
Instead of this - Use this
1 whole egg - 1/4 cup egg substitute or 1 egg white and 2 tsp. Oil or 2 egg whites
Cheddar, Colby, Swiss Cheese - Part skim Mozzarella, Ricotta, Farmer's Cheese or low fat processed cheese
1 cup shortening or lard - 2/3 cup preferred oil or 1 cup and 3 tbs. Preferred margarine
1 cup butter - 1 cup preferred margarine or 7/8 cup preferred oil
1 cup whole milk - 1 cup skim milk
1 cup light cream 20% - 3 tbs. Oil and skim milk to equal 1 cup or 1 cup evaporated skim milk
1 cup heavy cream 35% - 2/3 cup skim milk and 1/3 cup oil or 1 cup evaporated skim milk
1 cup ice cream - 1 cup non-fat frozen yogurt or 1 cup ice milk or 1 cup sherbet
1 oz peanuts or mixed nuts - 1 oz salt-free walnuts or 1 oz salt-free pecans
Bacon - Use lean Canadian Bacon
1 tablespoon baking powder - 1 TBSP low NA baking powder or 1 1/2 Tsp cream of Tartar and 1 tsp Baking Soda
Condensed Soups- Creamed - Use low fat/ low sodium version of Cream Soup add water or skim milk
1 oz. (1 sq.) baking chocolate - 2 TBSP. powdered cocoa + 1 TBSP. oil
1 Cup Buttermilk - 1 cup skim milk + 2 TBSP. vinegar (let sit 5 minutes) or 1 cup low fat yogurt
1 cup cream cheese - Light or Fat Free Cream Cheese will work with most recipes.
Cold dishes- 1 cup plain low fat yogurt or 1 cup low fat cottage cheese and 1/4 cup margarine
Hot dishes- 1 cup plain low fat yogurt + 1 scant tsp. Cornstarch
1 cup sour cream - 1/2 C. evaporated skim milk + 1 TBSP. vinegar (whip)
The HAWC provides a year-round resource for Airmen looking to make healthy eating and lifestyle choices.
Some of the recipes included in the HAWC's Heart Healthy Valentine's Day are:
Winter Crisp
Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert, which is cholesterol free and low sodium.
Filling:
1/2 cup sugar
3 Tbsp all-purpose flour
1 tsp lemon peel, grated
3/4 tsp lemon juice
5 cups apples, unpeeled, sliced
1 cup cranberries
Topping:
2/3 cup rolled oats
1/3 cup brown sugar, packed
1/4 cup whole wheat flour
2 tsp ground cinnamon
1 Tbsp soft margarine, melted
1. To prepare filling, in a medium bowl combine sugar, flour, and lemon peel; mix well. Add lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.
2. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix.
3. Sprinkle topping over filling. Bake in a 375 degrees Fahrenheit oven for approximately 40 to 50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.
Yield: 6 servings - Serving Size: 1-3/4-inch by 2-inch piece
Each serving provides:
Calories: 284
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 56 mg
Tropical Fruit Compote
Fresh or cooked fruits make a great low-calorie dessert.
3/4 cup water
1/2 cup sugar
2 tsp fresh lemon juice
1 piece lemon peel
1/2 tsp rum or vanilla extract (optional)
1 pineapple, cored and peeled, cut into 8 slices
2 mangos, peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
to taste fresh mint leaves (optional)
1. In a saucepan combine 3/4 cup of water with the sugar, lemon juice, and lemon peel (and rum or vanilla extract if desired). Bring to a boil, then reduce the heat and add the fruit. Cook at a very low heat for 5 minutes.
2. Pour the syrup in a cup. Remove the lemon rind and cool the cooked fruit for 2 hours.
3. To serve the compote, arrange the fruit in a serving dish and pour a few teaspoons of syrup over the fruit. Garnish with mint leaves.
4. Serve with Sour Cream
Yield: 8 servings - Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg
The HAWC also offers some healthy substitutions.
Instead of this - Use this
1 whole egg - 1/4 cup egg substitute or 1 egg white and 2 tsp. Oil or 2 egg whites
Cheddar, Colby, Swiss Cheese - Part skim Mozzarella, Ricotta, Farmer's Cheese or low fat processed cheese
1 cup shortening or lard - 2/3 cup preferred oil or 1 cup and 3 tbs. Preferred margarine
1 cup butter - 1 cup preferred margarine or 7/8 cup preferred oil
1 cup whole milk - 1 cup skim milk
1 cup light cream 20% - 3 tbs. Oil and skim milk to equal 1 cup or 1 cup evaporated skim milk
1 cup heavy cream 35% - 2/3 cup skim milk and 1/3 cup oil or 1 cup evaporated skim milk
1 cup ice cream - 1 cup non-fat frozen yogurt or 1 cup ice milk or 1 cup sherbet
1 oz peanuts or mixed nuts - 1 oz salt-free walnuts or 1 oz salt-free pecans
Bacon - Use lean Canadian Bacon
1 tablespoon baking powder - 1 TBSP low NA baking powder or 1 1/2 Tsp cream of Tartar and 1 tsp Baking Soda
Condensed Soups- Creamed - Use low fat/ low sodium version of Cream Soup add water or skim milk
1 oz. (1 sq.) baking chocolate - 2 TBSP. powdered cocoa + 1 TBSP. oil
1 Cup Buttermilk - 1 cup skim milk + 2 TBSP. vinegar (let sit 5 minutes) or 1 cup low fat yogurt
1 cup cream cheese - Light or Fat Free Cream Cheese will work with most recipes.
Cold dishes- 1 cup plain low fat yogurt or 1 cup low fat cottage cheese and 1/4 cup margarine
Hot dishes- 1 cup plain low fat yogurt + 1 scant tsp. Cornstarch
1 cup sour cream - 1/2 C. evaporated skim milk + 1 TBSP. vinegar (whip)
