Happy Heart's Recipes
Formerly Forbidden Foods
By Liz Moore, RD, LDN
This fall, the US. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) will release the 2015 Dietary Guidelines for Americans. Adopting a diet based on the new guidelines may help improve cardiovascular health and lower the risks for diabetes and obesity. The latest guidelines now encourage moderate consumption of coffee, eggs and shellfish — foods that were not recommended in previous guidelines.
According to the Dietary Guidelines Advisory Committee, foods that are high in cholesterol do not appear to increase blood cholesterol levels. However, saturated and trans fat can increase blood cholesterol, which is bad for cardiovascular health. The new dietary guidelines now say it’s okay to eat foods that are high in cholesterol but low in saturated fat, such as eggs and shrimp.
The committee also found that moderate coffee consumption does not lead to increased long-term health risks. In fact, coffee may even lower the risk of cardiovascular disease and type 2 diabetes, and may also protect against Parkinson’s disease. Aim to drink about three to five cups of java a day to get the antioxidants and health benefits.
Now that it’s acceptable — and beneficial — to indulge in coffee, eggs and shellfish, we’ve come up with some healthy recipes featuring these formerly forbidden foods. Try them out and enjoy!
Spicy Deviled Eggs
8 eggs, hard-boiled and cooled
2 Tbsp light mayonnaise
1/4 cup plain, non-fat yogurt
1/2 ripe avocado
1 tsp Dijon mustard
Black pepper (to taste)
Peel and cut eggs in half lengthwise. Remove yolks and combine with mayonnaise, yogurt, avocado, mustard and black pepper. Mix ingredients together until smooth.
Refill each egg half with the mixture, dividing evenly. Sprinkle with chili powder and refrigerate until ready to serve.
Nutrition Facts: Total calories per serving: 100; Total fat: 6g; Saturated fat: 1.5g; Total Cholesterol: 175mg; Sodium: 150mg; Total Carbohydrate: 1g; Total fiber: 0.5g; Sugar: 0.5g
Coffee Breakfast Smoothie
1/2 cup ice
1 cup brewed coffee (chilled or at room temperature)
1 cup non-fat plain Greek yogurt
2 tsp sugar
Cinnamon to taste
Place all ingredients in a blender and blend until smooth.
Nutrition Facts: Total calories per serving: 150; Total fat: 0g; Saturated fat: 0g; Total Cholesterol: 4mg; Sodium: 35mg; Total Carbohydrate: 21g; Total fiber: 1.5g; Sugar: 14g; Protein: 10.5g
Garlic Shrimp with Pasta
8 oz. whole wheat penne
12 oz. shrimp, peeled and deveined
2 Tbsp olive oil
4 cloves garlic, minced
3 Tbsp lemon juice
2 cups chopped tomatoes
Black pepper (to taste)
3 Tbsp parmesan cheese
Cook pasta according to directions on the package. In a separate pot, place the shrimp in boiling water for about three to five minutes, until they turn pink (time may vary with size).
In a sauté pan, heat 1 tablespoon olive oil and begin to sauté the garlic until soft. Add the lemon juice, chopped tomatoes and cooked shrimp. Sauté for a few minutes, until the tomatoes become slightly limp. Add in pasta and black pepper and mix all together.
When ready to serve, add 1 tablespoon olive oil and parmesan cheese, and mix before serving.
Nutrition Facts: Total calories per serving: 340; Total fat: 7.5g; Saturated fat: 1g; Total Cholesterol: 145mg; Sodium: 72mg; Total Carbohydrate: 45g; Total fiber: 7g; Sugar: 3g; Protein: 22g
Elisabeth (Liz) Moore, RD, LDN, is our resident guru in heart-healthy nutrition. She is a registered dietitian for BIDMC's CardioVascular Institute (CVI) and sees patients in BIDMC's outpatient nutrition clinic and the CVI's Cardiovascular Health and Lipid Center. Moore received her BS degree in human nutrition from the University of Massachusetts-Amherst.
Above content provided by the CardioVascular Institute at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.