Heart-healthy Valentine's Day Published Feb. 8, 2010 By Airman 1st Class Jarad A. Denton 28th Bomb Wing Public Affairs 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)