Heart healthy recipes to try today
From Hearts & Health, Spring 2013
Yummy salmon dip
By Marian Smith, Warm Springs Indian Reservation, modified by Sara Lee Thomas, Registered Dietitian, Good Samaritan Regional Medical Center
14 oz canned Wild Alaskan red salmon
1/2 bunch green onions, chopped (Tip: use scissors to quickly cut green onions)
1/4 tsp liquid smoke
1 Tbsp lemon juice
1 Tbsp horseradish
8 oz fat-free cream cheese
Pinch of parsley flakes
• Drain salmon and remove any visible bones or skin
• Mix all ingredients in a small bowl
• Refrigerate until ready to eat
• Serve with Rye Krisp* crackers and baby carrots for a healthy no-cook meal or snack
Nutrition and percent daily value per1/4 cup serving (makes 12 servings)
• Excellent source of heart-healthy omega-3 fats: 500 to 600mg omega-3 fats (equal to 2 fish oil pills!)
• Lower saturated fat from 20% to 3% by using fat-free cream cheese instead of full-fat cream cheese.
• One serving: 70 calories, 3g fat (5%), 0.5g saturated fat (3%), 2g carb (1%), 0g fiber (0%), 9g protein, 250mg sodium (10%).
* Brand names are mentioned for educational purposes and do not imply endorsement.
No salt seasoning blend
Looking for a healthy way to add some flavor to your menu? Try this no-salt seasoning blend to spice up mealtime. Not only will your food taste delicious, these ingredients each boast incredible health benefits, including boosting immunity and circulation, improving blood pressure and digestion, and being anti-inflammatory, anti-bacterial and anti-oxidant. Bon appetit!
6 Tbsp dried oregano
2 Tbsp onion powder
6 Tbsp dried basil
2 Tbsp dried marjoram
2 Tbsp garlic powder
2 Tbsp dried thyme
1 Tbsp dried rosemary
1 1/2 tsp black pepper
Combine all ingredients. Blend is best when stored in a tightly closed container or shaker.Use in salads, salad dressing, soups or with chicken, fish or vegetables.