BAKERSFIELD, CA- All month-long 17News is dedicated to highlighting women's heart health.
This week we focus on the important role a heart healthy diet can play in preventing disease.
Below you'll find a list of recipes for meals you and your family can enjoy from sunrise to sundown.
To maintain a healthy heart, the U.S. Department of Health and Human Services suggests avoiding these limiting these foods in order to have a healthier diet:
http://www.womenshealth.govWhen grocery shopping, the American Heart Association says you should have these items on your list:
http://checkmark.heart.org/If you have trouble finding heart healthy options when eating food on the go, this website has a list of healthy menu options at local restaurants:
http://www.healthydiningfinder.com/More diet and lifestyle tips are available here from the American Heart Association:
http://www.heart.org/1. Spinach & Mushroom Omelette
Ingredients:
Mushrooms
Baby spinach
Egg whites (2 eggs)
Preheat grill to 325 degrees F
Coat skillet with vegetable oil spray
Brown mushrooms in skillet
Place spinach in skillet and cook for a minute or until wilted
In separate skillet, coat with vegetable oil and pour egg whites
Once eggs are cooked, place spinach and mushrooms inside the eggs and fold
2. Roast Beef Sandwich on Multigrain Bun
Ingredients:
Multigrain bun
Beef top round, split
Lettuce-leaf green
Tomatoes
Layer roast beef on bottom piece of bun
Place tomato and lettuce on top of roast beef
Close with top piece of bun
3. Chicken Caesar Salad
Ingredients:
Chicken breast (baked with garlic and olive oil)
Mixed greens
Lite caesar salad dressing
Place mixed greens in bowl
Slice chicken breast and place on top of greens
Drizzle dressing on top of greens and chicken breast
4. Citrus Salmon, Couscous & Green Beans
Ingredients:
Salmon fillet
1 3/4 teaspoon of Orange Juice
7/8 teaspoon of Lemon Juice
1/8 ounce of garlic
Ground black pepper
Salt
Salmon:
Combine orange juice, lemon juice and garlic for marinade
Add salmon to marinade and let sit for 15 to 30 min
Sprinkle salmon with salt and pepper
Bake in preheated 375 degree oven for 5 to 7 minutes
Beans:
Canola oil
Fresh garlic
Salt
Black Pepper
Red pepper
Lemon zest
Clip beans and blanch in boiling water for 30 seconds to 1 minute, then shock in ice water
Heat sauce pan and add garlic and oil
Add beans, salt and black and red pepper
Saute for 3-5 minutes
Stir in lemon juice and lemon zest
Couscous
Couscous prepackaged box
Zucchini
Tomatoes
Green onions
garlic
Red & green peppers
Lemon juice
Oregano
Basil
Parsley
Vegetable stock
Prepare couscous according to box instructions
Combine vegetables with couscous
Pour 2 1/2 cups hot stock over mixture. Stir to combine
Add oil, lemon juice, oregano, basil and parsley
5. Angel Food Cake with Strawberries
Ingredients:
Angel food cake
Strawberries
0 trans fat whipped cream
Cut slice of preprepared angel food cake
Slice strawberries & place on side of cake
Add dollop of whipped cream