Tuesday, December 19, 2017

Holiday Eating for Cardiac Health

Mediterane – eggs
Be aware, these eggs are no lower in calorie than traditional deviled eggs. However, this festive twist on traditional deviled eggs are a great source of mono-unsaturated fats from olive oil and hummus, which are very cardio-protective! As well as lycopene from the tomatoes, which is a potent anti-oxidant that may reduce incidence of cardiovascular disease and certain cancers!
Ingredients:
          -4 eggs
          -1 heaping tbsp. hummus
          -2 tsp lemon juice
          -1 tbsp. garlic powder (or ½ tbsp. fresh minced garlic)
          -1 tbsp. paprika
          -olive oil
          -pepper to taste
          -goat cheese
          -chopped sun-dried tomato
Instructions:
-Boil 4 eggs (tip: a wedge of lemon or lime in the water makes the eggs easier to peel!)
-Place eggs in ice bath, and/or allow to cool
-Peel eggs, slice long ways, scrape yolk into a bowl
-Add hummus, lemon juice, garlic powder, and paprika to yolks and mix
-Begin slowly pouring olive oil, continuing to mix
-Stop mixing yolks with olive oil when you reach the consistency you want
-Add pepper to taste
-Place spoon full of yolk back in each egg, top with sun-dried tomatoes and crumbled goat cheese (tip: at Christmas can add a sprig of rosemary for garnish and added holiday color!)


Approximate Nutrition per 2 pieces: 200 calories, 28 g fat, 8 g protein, minimal carbohydrate



Pumpkin Chiffon Mini Dessert
This dessert is delicious for being completely sugar-free; yes, you read right! COMPLETELY sugar-free. It also provides a good source of Vitamin A, and some fiber – which can help remove bad cholesterol.
Ingredients:
-1 package Dream Whip (prepared per box instructions); can use Cool Whip as substitute
          -2 Cups Pumpkin (typically 1 whole can)
          -2/3 Cup 2% milk
          -1 package sugar free instant vanilla pudding mix
-1/4 tsp nutmeg
          -1/4 tsp cinnamon
-1/4 tsp ginger
Instructions:
          -Mix all ingredients
-Place in small, individual cup/bowl; garnish with extra cinnamon sprinkled over the top; garnish with a cinnamon stick
-Optional: lightly toast oats and chopped walnuts over the stove, serve chiffon alternately layered with oat and walnut mixture providing more texture, fiber, flavor, and anti-inflammatory omega-3’s to dessert!

Approximate Nutrition (should make ~16 servings): 44 calories, 2 g fat, 0 g protein, 3 g carbohydrate*
*Keep in mind since these are mini-desserts, if multiple small servings are eaten these values will add up!


Sparkling Holiday Salad
This holiday fruit salad really does sparkle, and is packed with VERY strong flavor without any added sugar! The fruits add a variety of vitamins, minerals, and anti-oxidants, and the cinnamon contains chromium; shown to promote blood glucose control. Keep in mind – since this recipe is all fruit, it is solely carbohydrate!
Ingredients:
-Sliced/diced fruits of choice – example: apple, orange, pomegranate, fresh cranberries, blackberries
          -1 tbsp. ground ginger
          -1 tbsp. ground cinnamon
          -1 ½ tbsp. crystallized ginger
-2 cinnamon sticks (optional: for decoration, and will mull and continue to flavor fruit)
          -1 can diet Gingerale
-optional: ½ tbsp. honey if sweeter flavor desired, unsweetened coconut flakes to make salad sparkling AND snowing!
Instructions:
-Chop all fruits into bite size pieces and place in large bowl
- Add ginger, cinnamon, crystallized ginger, cinnamon sticks
-Pour Gingerale over mixture and toss

Approximate Nutrition per ½ Cup: 80 calories, 0 g fat, 0 g protein, 15-20 g carbohydrate