Light, tasty and fresh dishes to help your heart — and entice your taste buds
Each 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
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
Pineapple Zucchini Salsa
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
Combine all ingredients in a bowl and mix well. Add pepper to taste. Serve
with vegetables or tortilla chips.
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
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*
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.
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
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
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.
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
Elisabeth (Liz) Moore, RD, LDN, is our resident guru in heart-healthy
. 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