Light, tasty and fresh dishes to help your heart — and entice your taste buds

Hungry Heart CookbookEach issue of Heartmail features a collection of heart-healthy recipes developed by Elisabeth (Liz) Moore, RD, LDN. Liz has worked as a registered dietitian at BIDMC for the past 12 years, providing medical nutrition therapy for patients with heart disease, as well as those with diabetes, gastrointestinal disorders, food allergies, celiac disease and other conditions.

Liz has been featured in Shape Magazine, Men’s Health Magazine, TheBostonChannel.com and RedSox.com.

As the author of the CardioVascular Institute’s Hungry Heart Cookbook, Liz has developed a bounty of recipes that are not only good for your heart — but are also great for your taste buds. We asked Liz to select three of her favorite Hungry Heart spring recipes, and here’s what she picked!


Pineapple Zucchini Salsa

Serves 6

Pineapple Zucchini Salsa

Ingredients

2 cups zucchini, diced
2 cups fresh or canned pineapple, drained and diced
1 cup white beans (drained, if canned)
2 Tbsp fresh cilantro
1 Tbsp lime juice

Directions

Combine all ingredients in a bowl and mix well. Add pepper to taste. Serve with vegetables or tortilla chips.

Nutrition Facts: Total calories per serving: 140; total fat: 0g; saturated fat: 0g; total cholesterol: 0mg; sodium: 10mg; total carbohydrates: 28g; total fiber: 5g; sugar: 6g; protein: 9g


Beet and Blue Cheese Salad

Serves 6

Beet and Blue Cheese Salad

Ingredients

10 red beets
2 Tbsp olive oil
2 Tbsp dried rosemary
6 cups arugula
Juice of 1 lemon
2-oz. block of blue cheese, frozen*

Directions

Preheat oven to 300°F. Coat beets with olive oil, place in a pan, and sprinkle with rosemary. Bake for about 30 minutes to 2 hours, or until beets are tender.

Peel skin off beets and slice into piece about 1/4-inch thick. Place arugula in a bowl, top with warm beet slices, and add lemon juice. Using a cheese grater, grate blue cheese over top and serve.

*freezing the blue cheese creates a harder consistency, which is easier to grate. Grating the cheese allows a smaller portion but still provides a lot of flavor.

Nutrition Facts: Total calories per serving: 135; total fat: 7g; saturated fat: 2g; total cholesterol: 7mg; sodium: 195mg; total carbohydrates: 13g; total fiber: 4g; sugar: 9g; protein: 5g


Baked Salmon with Dill

Serves 4

Ingredients

16-oz. salmon, about 1 inch thick
1/2 cup plain, non-fat yogurt
2 cloves garlic, minced
2 Tbsp lemon juice
2 Tbsp fresh dill, chopped

Directions

Preheat oven to 350°F. Cut salmon into four evenly-sized portions. Place on an aluminum lined baking sheet, skin side down.

Combine yogurt, garlic, lemon juice and dill. Spread mixture evenly over each piece of salmon.

Bake about 10-15 minutes, until opaque. Season with pepper to taste.

Nutrition Facts: Total calories per serving: 177; total fat: 9.3g; saturated fat: 1.9g; total cholesterol: 0mg; potassium: 403mg; sodium: 74mg; total carbohydrates: 3.6g; total fiber: 0g; sugar: 2.6g; protein: 19g


LizMoore 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.

May 2017

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