Mar 012014


This all started with a poached egg pan I bought on sale at Macy’s. I thought it was going to be an answers to my breakfast poaching problems, but it turned out to be a dud. I have since used it as a roasting pan for single chicken breasts and it does sauté garlic nicely.


Today I came up with this breakfast idea and it works like a dream for this recipe. Turn your egg poacher into a mini soufflé maker and enjoy the results.

Your will need an egg poacher – a glass lid is best- and:
1/2 Cup ReddiEgg or Egg Beaters
2T chopped scallions
1 T chopped tomatoes
1 T. low fat parmesan cheese
1/4 teas. fresh ground pepper
1 T. chopped pre-cooked turkey bacon


Fill poacher with water, place cups in pan holder. Heat to a boil.
Spray egg poacher cups with a sprits of canola spray.
Mix all of the ingredients together and pour into poacher cups filling only 2/3 full. (They will expand.)
Cover with lid and poach for 8-10 minutes until egg mixture has risen and bottom is cooked.
Turn out onto a plate and garnish with parsley, basil, fresh fruit, a dollop of low fat Heart Easy hollandaise or anything you choose. You can also serve the souflettes on a toasted English muffin. However your serve them, they are sensational.

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Oct 192013

This recipe is quick, easy to make and delicious.

It’s so versatile that you can add some chopped, roasted chicken or turkey

breast to make it a complete meal if you like.


1 red apple (such as Red Delicious, Fuji, Rome or Gala)
1 yellow apple (such as Golden Delicious)
1 green apple (such as Granny Smith)
1 cup chopped celery
1-cup pineapple tidbits or chunks
1-cup red or green seedless grapes
1/2 cup chopped pecans or walnuts
1/4 cup low fat mayonnaise


Drain pineapple tidbits and reserve juice for coating apples.
Remove core and seeds and cut the unpeeled apples into chunks.
As you cut the apples, place them in a small bowl with the pineapple juice to coat apple chunks and prevent browning. Drain just before combining all ingredients.
Combine all of the ingredients in a large bowl. Gently stir to coat mixture with the mayonnaise.
You can serve this salad on lettuce leaves or just by itself.

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Oct 022013

Harvest Pumpkin Tea Cake


Mr. Pumpkin’s Top Choice

Not just a cake for tea time, although it is a spectacular low-fat, heart-healthy treat, but you can enjoy this for breakfast, a snack or as a dessert. It’s so light and fluffy, you’ll never know you’re eating a vegetable!


2/3 cup all-purpose flour

2/3 cup whole-wheat flour ( you can also use white whole wheat)

1/2 teaspoon baking powder

1/4 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon salt

1/4 teaspoon ground allspice

1/4 teaspoon ground cloves

3/4 cup pumpkin (fresh or canned)

1/2 cup raw, organic sugar

1/4 cup honey

1/4 cup canola oil

1/2 cup Reddi Egg or Egg Beaters

1/2 cup chopped pecans, walnuts or almond slivers. (nuts are optional – your choice)


Preheat oven to 350°F. Lightly oil and flour a 9-by-5-inch loaf pan.

Blend together the flours and all dry ingredients set aside.

Put the pumpkin, sugar, honey and oil in a blender and process speed until smooth, about 1 minute. Add the egg mixture.

Pour the liquid into the dry ingredients and  stir together until you have an even batter – about 1 minute. Fold in nuts.

Pour the batter into your loaf pan.

Bake the bread until lightly browned and a toothpick inserted into the center comes out clean, 45 to 50 minutes.

Cool in the pan for 10 minutes, then turn out onto a wire rack and let cool for 30 minutes more. Dust with powdered sugar for a “frosted look.” Serve warm.

Cooked pumpkin: Cut your pumpkin in half, seed, and place, cut-side down, on a lightly greased baking sheet. Bake in a preheated 375°F oven until soft, about 50 minutes. Cool, then scrape out the flesh with a fork.



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Sep 302013

Heart Easy™ Pumpkin Crust Pizza with Veggies!

This recipe is easy to make with a counter top stand mixer. It is excellent if you have a dough hook for the second half of the preparation.




1 cup warm water
1 envelope active dry yeast
2 tablespoon honey
1/2 cup canned pumpkin
2 tablespoons olive oil (I used an herbed variety)
3/4 teaspoon coarse kosher salt
1-1/2 cups unbleached bread flour
2 cups white whole wheat flour
*1 teaspoon minced garlic (optional)


Place the yeast in a cup of warm water – not too hot or you’ll kill the yeast. Allow to sit until frothy — about 10 minutes.

Add the honey, olive oil, and pumpkin and mix gently on a low speed until combined and smooth. *(Sometimes I like to add minced garlic to the dough to give it a garlicky taste. If you enjoy that taste, add it now.)

Mix together the flour and salt in a large bowl. Add the dry ingredients to the mixer. Combine on low speed until moistened. Change mixer to a dough hook.

Mix for about 2 minutes. You can now knead by hand, or allow the mixer to keep needing for you about 3 more minutes on low. Hand knead for 5-7 minutes.

You want your ball of dough to be elastic, but not sticky. You may need to add extra flour.

Lightly oil a large bowl and place the dough ball inside it. Turn ball around in bowl to coat all sides with oil. Cover with a damp towel or plastic wrap and let rise for 2 hours.

Once the dough has risen, preheat your oven to 425 degrees F, put in a pizza stone (you may use a pan, too, but I like how it gets crispy with a stone), and divide the dough into two equal pieces.

If you’re planning to use the other half the next day, just put it in a large Zip-Lock bag and store in the fridge. The dough will freeze for up to three weeks.

Roll out dough into a round shape. Place on pizza paddle or on a pizza pan, as you choose.

When your pie is formed, use a coating low fat, low sodium pizza sauce, veggies, pre-cooked chicken or shrimp, broccoli, tomatoes, corn, SoySation® Three Cheese Blend, The Original Almond or Rice Cheeze Mozzarella flavor.


Pile the veggies on high. Pre-cooked butternut squash cubes or acorn squash turns this pizza into a heavenly, rich, delicious harvest delight. It’s a good idea to lightly pre-cook the broccoli and cauliflower before putting it on the pizza so the veggies are tender.

Reduce the heat in your oven to 400˚ . Bake pizza for 20-35 minutes depending on how high your veggies are. Check it after 20 minutes for golden doneness.

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Jul 272013

We’ve heard the warnings that too many eggs can cause an elevation in our cholesterol and lead to a stroke or a heart attack.  It has been thought that the high cholesterol contained in the yolk would elevate blood cholesterol and thereby increase the risk of cardio vascular disease.  What has come to light recently is that dietary cholesterol has very little effect on blood cholesterol in most people, but saturated and trans fats are the biggest culprits. Here are some of the worst offenders:

Hydrogenated oils – Commercially processed palm kernel and coconut oils are 93% saturated fat.

Dried Coconut – Coconut is often used in sweet confections like cakes and candy bars. Dried coconut can also be found in some Asian curries and soups.

Butter - Common in cakes, cookies, on bread, and vegetables, butter is everywhere

Animal Fats – These fats are typically used to make burgers, meatballs, sausages, gravy, or fried foods.

Milk Chocolate – A bar of milk chocolate in has 9.1 grams of saturated fat, but dark chocolate
is a nutrient and antioxidant packed food that is probably your best source of saturated fat, in moderation!

Fish Oil - Even though fish and fish oils do carry good omega 3 fats their quantity of saturated fats should not be ignored. The fish with the most saturated fats are Menhaden and Sardine.

Cheese – Hard goat cheese contains the most saturated fat followed by Cheddar,  Roquefort,  Fontina, Gruyere, Muenster, Monterey Jack, and Parmesan.

 Nuts and Seeds – Packed with vitamins, minerals, and heart healthy fats and fibers, nuts and seeds are a great snack food, particularly if they are dry roasted,  unsalted.  Pilinuts are the highest, followed by Brazil nuts  Macadamia nuts ,watermelon seeds, Cashews,  Pine nuts and Sesame Seeds.

 Processed Meats – Sausages and Pâté contain a lot of the animal fats mentioned in  #4 above.  Most sausages and pâtés are 15% saturated fat.

Whipped Cream – The classic topping to cakes, pies, and coffees, whipped cream is about 14% saturated fat.

Getting back to eggs.  A study published by BMJ  “found no relationship between one egg a day and heart disease or stroke.”  The exception was an increase of heart disease risk for those with diabetes who consumed an egg a day in the study.

The bottom line here seems to be that saturated fats are more harmful to the body than cholesterol found in foods. Moderation is the key and we probably want to limit ourselves to the one egg-a-day regime and not two or three.

According to the Harvard School of Public Health: “You also need to pay attention to the “trimmings” that come with your eggs. To your cardiovascular system, scrambled eggs, salsa, and a whole wheat English muffin are a far different meal than scrambled eggs with cheese, sausages, home fries, and white toast.” The best way to eat an egg is to poach it, hard or soft boil it, or fry it in 1/2 teaspoon Canola oil. Skip the butter and cheese and make a one-egg omelet you top with 1-2 Tbsp guacamole or salsa and be sure to use egg whites two to one per yolk. Get the heart healthy recipe for Eggs Benedict.

Eggs are easy, inexpensive and an  excellent source of protein, vitamins A&D some B vitamins, iron, zinc and choline – a terrific food for the brain.  Eggs beat pastries for breakfast 100-1 in terms of health and nutrition.

So you can have your egg and eat it too, as long as you keep to the one a day rule and keep it free of saturated fats. Yay chickens!!!!!!

Heart Easy ™Eggs Benedict

Enjoy this delicious breakfast or brunch treat with easy prep time and heart healthy low fat ingredients. You don’t have to sacrifice taste with this healthy meal.


 4 whole wheat, low fat, English muffins

4 eggs

4 slices of fat free, reduced sodium ham

1 Tablespoon Heart Easy Hollandaise Sauce (recipe below)

Fresh basil leaf or fresh parsley (garnish)


Prepare the Hollandaise sauce (below) and set aside.

Toast the English muffins and place on plates.

Grill the ham slices for 1-2 minutes or until ham is reduced a bit in size and warmed.

Poach the eggs.

Layer the ham on top of the English muffin, place the poached egg on top of the ham.  Dollop with Heart Easy Hollandaise Sauce  and garnish with fresh basil or parsley. Serve and enjoy.

The Heart Easy Hollandaise Sauce:

¼ cup light butter substitute. (I Can’t Believe it’s Not Butter or Smart Balance Light)

2 tablespoons  freshly squeezed lemon juice

Zest of half the lemon ( 3/4 to 1 tsp.)

pinch of cayenne pepper

¼ cup Reddi Egg or Egg Beaters

1/16 tsp. Kosher salt. (I omit this ingredient altogether)

Melt the light butter substitute in the microwave – about 15 seconds.  Add the rest of the ingredients to a small sauce pan and cook over low heat, stirring constantly until the egg product is cooked.  The sauce will thicken. Turn off heat and let stand.  It is important to stop the cooking while the egg is just barely cooked.  Use a stick blender to smooth out the sauce until it is like custard.  Set aside. (Left over sauce will last about 2 weeks in the coldest part of your refrigerator. Reheat in the microwave for 15 to 30 seconds until just warm.)






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Jul 032013

 Summer is the time for outdoor living and fun. Don’t let those cheeseburgers, fried chicken and fatty potato salads get the best of your waistline and your heart health. Instead, forego the beef burgers, KFC, soda pop and sugary drinks with umbrellas in them and opt for skinless chicken, shrimp, healthy whole grain salads, light fare, light beers, skinny margaritas and drink plenty of water while getting your exercise. Try this Heart Easy TM Garden Fresh German Potato Salad and give your heart a big summer break. 

Summer Salad With A  Heart Healthy Twist

Enjoy your summer foods and back yard barbecues and save your heart at the same time with this delicious salad.

Heart Easy™ Garden Fresh German Style Potato Salad

This side dish or salad is great for home or picnics. I serve it warm, room temperature and cold. It’s always a hit.


  • 3 cups diced unpeeled red or gold potatoes
  • 2 tablespoons imitation bacon bits
  • 1 small onion, diced or 1/2 cup chopped scallions
  • 1 teaspoon canola oil
  • 1/4 cup white vinegar
  • 2 tablespoons water
  • 2 tablespoons organic raw sugar
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 tablespoon chopped fresh parsley


  1. Place the potatoes into a pot, and fill with enough water to cover. Bring to a boil, and cook for about 10 minutes, or until easily pierced with a fork. Drain, and set aside to cool.
  2. Add onion to the canola oil, and cook over medium heat until browned.  If using scallions, skip this step. Add the vinegar, water, sugar, salt and pepper to the pan. Bring to a boil, then add the potatoes and parsley. Add the imitation bacon bits. Heat through, then transfer to a serving dish. You can serve this warm or at room temperature.  It’s also terrific cold. Any way you serve it the results are amazing.


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Jun 102013

Have a Heart to Heart With Dad on Father’s Day

by Kac Young PhD, ND, DCH  Tell Dad You Love Him.

How do you celebrate your dad on Father’s Day?  79.1 million people will celebrate dad with a barbecue.[1] There are two ways to show dad how much you love him: One is by grilling up a bunch of marinated steaks, baked potatoes packed with butter and sour cream and a big sugary cake and ice cream for dessert. The second is to prepare a heart-healthy backyard feast using a reduced sugar and salt barbecue sauce recipe, chicken and shrimp instead of red meat, baked potatoes with non-fat sour cream and butter substitute, a hearty green salad with low fat dressing and fresh fruit or frozen yogurt for dessert.  One way says, “Enjoy today, but there may not be a tomorrow;” and the other way says, “Dad, I love you and want you to be around for a long, long time.”  Which message will you send to your dad this coming June?

If you’ve never thought about food as a token of love, you’re not alone.  Generally, we don’t think about heart disease until it smacks us upside the head. From experience, I can tell you a heart attack is no fun and we can prevent 90% of all heart disease if we change the way we eat. Switch out red meat for white meat chicken or turkey breast, pork loin, fish or shrimp. Use low fat and low sugar sauces and dressings and stay away from the buttered biscuits, butter-drenched corn, and pies, cakes and ice cream desserts. Choose food that enhances the body and provides vitamins and nutrients instead of fats, sugars and salts.

Here are a few recipes you can choose to start moving in the right direction for better heart health, not only for Dad, but for yourself, too.

Bottled condiments, like barbecue sauce, are famously high in sugar and sodium. A little sugar and spice is definitely necessary, but some of the store-bought brands get carried away. If you do shop for BBQ sauce, check labels for ingredients you recognize. It’s best to use these homemade versions to add sizzle to chops, chicken, fish and veggies at your next cookout. The best part? You control the ingredients. You can make them ahead and refrigerate.

Quick Draw BBQ Sauce

This sauce is delicious and fast. That’s why I called it Quick Draw!  Make it and enjoy it in less than ten minutes if you chop fast.


Non fat Canola spray

1 small onion, diced
1 garlic clove, minced
1/4 cup apple cider vinegar
1/4 cup Dijon mustard
2 tbsp firmly packed brown sugar
2 tbsp cup honey
1 teaspoon black pepper
1 teaspoon Worcestershire sauce
1/4 teaspoon ground red pepper


Spray a pan with non-fat spray. Sauté onion and garlic about 3 minutes or until tender. Stir in vinegar, water, and remaining ingredients; bring to a boil. Reduce heat. Simmer, stirring occasionally for about 10 minutes.  You can store this in your refrigerator for up to 1 week. Perfect make-ahead recipe.
Easy Honey Mustard Barbeque Sauce


3/4 cup honey
1/2 cup yellow mustard
1/4 cup white vinegar
1/4 tsp salt
1/4 tsp black pepper


Combine the honey, mustard and vinegar in a heavy medium saucepan and bring to a boil. Simmer the sauce over moderate heat, stirring occasionally, until it is slightly thickened, about 5 minutes. Season the sauce with salt and pepper. Cook the sauce completely without burning.  Cool and then transfer barbecue sauce to a jar. Store for a week to 10 days in the refrigerator.

Peachy Mustard Barbeque Sauce


2 tablespoons neutral-tasting oil, such as grape seed, canola  or avocado

6 cloves garlic, smashed
2 tablespoons low sodium tomato paste
1 slightly heaping tablespoon chili powder
1 tablespoon paprika
1 teaspoon crushed red pepper
1/4 teaspoon ground allspice
Pinch ground cloves
2 cups low sodium ketchup
2 cups water
1/2 cup apple cider vinegar
1/4 cup dark molasses
1/8 cup firmly packed dark brown sugar
1 tablespoon kosher salt
1 tablespoon reduced sodium soy sauce
1 tablespoon Worcestershire sauce
2 teaspoons English-style dried mustard
1 teaspoon freshly ground black pepper
1 bay leaf


Heat the oil in a medium saucepan over medium heat. Stir in the garlic, tomato paste, chili powder, paprika, red pepper, allspice, and cloves and cook, stirring, until paste is dark red, about 3 minutes. Add the ketchup, water, vinegar, molasses, brown sugar, salt, soy sauce, Worcestershire, mustard, black pepper, and bay leaf. Adjust the heat to maintain a gentle simmer and cook until the flavors come together, about 30 minutes. Remove and discard bay leaf before using. This will keep for 2 weeks in the refrigerator.

Apricot Julep BBQ Sauce


3 tablespoons  butter substitute (I Can’t Believe It’s Not Butter Light, or Smart Balance Light)
2 tablespoons minced onion
2 cloves garlic, minced
3 tablespoons cider vinegar
1/2 cup whole-grain mustard
1/4 cup Dijon mustard
3/4 cup low sugar apricot jam or low sugar preserves
1 tablespoon bourbon
1/2 teaspoon kosher salt


Melt the butter substitute  in a saucepan over medium-low heat. Add the onion and garlic and cook until translucent, about 3 minutes. Add the vinegar and boil until almost completely reduced and the mixture looks like wet sand, about 4 minutes. Whisk in both mustards and the jam or preserves. Simmer, whisking, until jam melts, about 1 minute. Remove the pan from the heat and stir in the bourbon* and salt.

*The bourbon is added at the end—uncooked—to give a kick to the sauce. This blend goes well with pork but is also a good finisher for chicken or shrimp.

The best news of all is that this Father’s Day you could be one of the 79.1 million people who choose heart health and long life for your entire family.

Kac Young , a former television director and producer, has earned a PhD. in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and great taste. Traditional recipes are turned into heart-healthy meals that anyone can make. The health results are outstanding. 

 While earning her PhD. in Natural Health and a Doctorate in Naturopathy, she completed 36 courses in nutrition from Baylor University.

[1] Source: GFK Mediamark Research and Intelligence as cited in the Statistical Abstract of the United States: 2012, Table 1240

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May 302013

Heart Easy ™ Three Pepper, Three Cheese Chicken

Delicious Mediterranean Heart Healthy Meal

Delicious Mediterranean Heart Healthy Meal


I am so proud of this dish. It is full of Mediterranean flavor, color and spice. Whenever I cook this main dish, family and guest rave about it. You can cook this for your family or take it the dish to a pot luck. It has never failed to be a crowd-pleaser.


Non Fat butter spray
3 whole peppers: red, green yellow and/or orange, cored, seeded and sliced.
1 lb. chicken tenders, or 1 lb large shrimp, washed and deveined, or half of each.
2 cloves garlic, chopped
1/8 Cup cold pressed virgin olive oil
1/2 Cup white wine
1/2 Cup non fat, low sodium chicken stock
1/4 Cup scallions, chopped (white and green parts)
2 medium vine-ripened tomatoes, diced
2/3 cup fresh or frozen peas
1/2 Cup fat-free feta cheese
1/4 Cup veggie topping Parmesan flavor or low fat Parmesan shreds.
1/2 Cup SoySation ® 3 Cheese Blend, The Original Almond® Mozzarella Shreds
1/4 tsp. Kosher salt
1/2 tsp. fresh ground pepper
1/4 tsp. ground cumin
1/2 tsp. dill
Fresh parsley sprigs
8 oz linguine or spaghetti (whole grain or brown rice)


Preheat oven to 350˚.
In a large saucepan cook pasta according to directions, but remove from heat and drain after 5-6 minutes. Do not fully cook. (Cooking will continue in the oven with the wine and broth.) When drained, pour into a large casserole or baking dish.

In a large skillet add 1 tsp. olive or canola oil, brown chicken tenders and/or shrimp for 1 minute. Add garlic and cook for another minute. Place chicken tenders and/or shrimp and garlic onto the pasta, add scallions, peppers, peas and sprinkle with salt, pepper, dill and cumin.

Top the chicken or shrimp with the tomato. Crumble the feta, soy or almond cheese and Parmesan cheese over this mixture and pour the olive oil, chicken stock and wine over the top, evenly. Cover with foil and cook for 35-40 minutes. Remove the foil ten minutes before taking out of the oven. Spoon onto plates. Garnish with parsley sprigs.

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May 012013

Have a Heart Healthy Mother’s Day.
by Kac Young PhD, ND, DCH

For fun, I Googled “Mother’s Day Menus” and discovered that most of the recipes were highly unsupportive of heart health. One of the nicest things we can do to honor our mothers, and be honored if we are a mother, is to cook a heart healthy meal to show how much we value “Mom.”

Say “I love you,” with a meal that promotes heart health and tells her you want her to be around for a long, long time.

Part One of this article is filled with ideas for cooking for mom. Part Two contains suggestions for ordering heart healthy in a restaurant or at a brunch buffet. They can help you stay healthy.

Part One: Cooking with Love for Mom:
If you are making dinner or a brunch for Mom then please choose a meal that features a low fat main dish and sides that will keep her heart healthy.

Suggested menu: Heart Easy ™Roasted Citrus Chicken; Heart Easy™ Roasted Garlic, Grilled Avocado Mashed Potatoes; Heart Easy™ Fast & Easy Corn Pudding with Veggies. You’ll be too full for dessert, but if you insist, stick to fresh berries without the whipped cream.

Heart Easy Roasted Citrus Chicken Heart Easy ™Roasted Citrus Chicken

This entree roasts up beautifully moist and tenderly infused with four citrus flavors and garlic.


1, 5 lb whole, low sodium, hormone free, chicken.
1 lemon, cut into 8 pieces
1 lime, cut into 8 pieces
1 orange cut into 8 pieces
6 cloves of garlic, crushed
Tangerine infused olive oil*
Fresh ground black pepper


Wash chicken and remove giblets. Pat dry.
Using a chopstick or a small spatula gently lift and separate the chicken skin from the raw breast meat. Carefully spread 1/2 of the crushed garlic under the skin and then repeat for the other chicken breast.
Press the garlic evenly under the skin.
Mix the lemon, lime and orange pieces together and push them into the chicken cavity. Close the cavity and secure with a small skewer or a couple of toothpicks.
Rub the exterior of the chicken with 1 T of the tangerine olive oil.

Place in a roasting pan. Cover the chicken breast, wing tips and drumstick tips with foil. Bake at 375˚ for 90 minutes or until chicken reaches 165˚ . Remove foil coverings after 1 hour and allow chicken to continue cooking for another 1/2 hour. Remove from heat and allow chicken to rest for 10 minutes. Carve and place on a platter for serving.

Pasolivo™ makes the Tangerine Olive Oil.

You can also create your own version by grating the rind of a tangerine, adding 2 T of cold pressed virgin olive oil and let stand overnight. Drain the rind from the oil and use as directed.

Heart Easy™ Roasted Garlic, Grilled Avocado Mashed Potatoes Inspired by David LarkworthyHeart Easy Roasted Garlic Avocado Mashed Potatoes

This amazing side dish is fresh, festive and delicious. It adds flair to any meal and becomes a topic of conversation immediately. Dazzle your guests with this one.

Yields: 4 servings


1/2 lime,
1 1/2 Tablespoons of Smart Balance Light or I Can’t Believe It’s Not Butter Light
1 1/4 pounds Yukon or honey gold potatoes, scrubbed
1/2 cup non-fat milk
1 tablespoon olive or avocado oil
1/2 – 1 teaspoon white pepper
2 ripe avocados
1/2 teaspoon kosher salt
Fresh cilantro or parsley


Scrub potatoes and cut them into 2″ pieces. Place in a microwave-safe dish and microwave 7-10 minutes until potatoes are cooked through. Set aside to cool. When cooled, peel the potatoes and place them in a bowl.

Cut avocadoes in half, remove the seed. Brush the avocado face with avocado or olive oil and place face down on a grill pan. (Pan with raised grill ribs.) Place lime face down on grill pan. Cook the avocados on medium low heat for 3-5 minutes until heated through. Cook the lime half for 2-3 minutes. Remove from heat and set aside. When the avocados are cooled enough to handle safely, scoop out the flesh and add to the potatoes.

Heat the milk and butter substitute in the microwave for :30-1:00 until butter is melted and milk is warmed. Squeeze the lime over the potato and avocado mixture, add milk, butter substitute, pepper and salt. Whip with a hand mixer or food processor. When fully blended and fluffy, turn into a bowl and serve. Top with parsley or cilantro.

Heart Easy ™ Fast & Easy Corn Pudding With VeggiesHeart Easy Corn Pudding with Veggies
This dish is a one bowl wonder. Fix it and give yourself and your family the treat of comfort food without paying a high health price.

Non-fat butter spray
3 cups canned yellow corn, drained (or 16 oz. frozen and thawed roasted corn)
1 egg plus 2 egg whites, beaten well or 1/2 cup Reddi Egg
1 cup chopped broccoli florets
1/2 cup chopped onion
2/3 cup seeded and chopped multi-colored peppers
2 Tbs. raw sugar
1/2 cup non-fat milk
1/4 tsp. ground nutmeg
2 packages of powdered butter substitute – Butter Buds
1/4 cup SoySation® 3 Cheese Blend, or The Original Almond® Mozzarella Shreds, half reserved
1/4 tsp. fresh ground pepper
1/8 tsp. Kosher salt
For a little southwest flavor add one 6 oz. can green chilies.

Preheat oven to 350 degrees.

Spray an oven-proof casserole dish with non-fat butter spray. Beat the egg whites or Reddi Egg until fluffy (about 1 minute). Mix the rest of the ingredients together in a medium bowl and pour into prepared casserole dish.

Bake for 30 to 40 minutes or until casserole is firm. Top with the remainder of SoySation® 3 blend cheese or your choice of Lisanatti RiceCheeze® flavors or The Original Almond® Shreds. Allow cheese to melt for 1 minute before serving. Cut and enjoy.

Best Tip: You can order the cookbook Heart Easy, The Food Lover’s Guide to Heart Healthy Eating and give Mom the gift of heart health. Over 300 delicious recipes to help her stay young, healthy and fit.

Part Two: Ordering Heart Healthy in a Restaurant:
It’s Mom’s day so you want her to enjoy her outing. But remember that you’ll keep Mom around a lot longer if you follow a few heart healthy eating guidelines.

One excellent idea is to eat a healthy soup or salad before the entree. Healthy soups and salads can be filling and a good start for the meal. Avoid chowders such as clam, corn, split pea or potato and cheese. These are heavy on the butter and cream. Ask the waiter to describe what’s in the soup before ordering to check for saturated fats. Order a one cup serving and not a bowl.

If you’re choosing a salad remember that the salad isn’t usually the problem; the dressing is! Ask for a vegetable-heavy salad and the dressing on the side to control the amount you eat. Skip the creamy, fat-laden dressings and opt for the oil and vinegar, balsamic or fat free if they offer it. Stay away from sugary Asian dressings, unless you can check the ingredients, and avoid the staples like French, Blue Cheese, Thousand Island, or Ranch. You can also be heart-smart by mixing a small amount of olive oil and lemon juice yourself. Definitely skip the croutons, cheese toppings, crumbled bacon or tortilla chips.

If you are at a salad buffet choose lettuce and greens, such as spinach and vegetables like broccoli, cauliflower, carrots, celery, bean sprouts, fresh peppers, a sprinkle of peas or corn, and a handful or red or black beans.

Taking Mom out for international cuisine? Try these heart healthy ordering tips:
When eating Chinese food you want to avoid dishes with gravies, items that are fried or deep fried and dishes that are coated and then fried or wok fried. Avoid fried rice and order brown rice instead. Do not pour the sodium-heavy sauces over the rice. If you want to taste the sauces (Hoisin, plum, sweet and sour or soy) dip your fork or chopstick into the sauce then collect a portion of rice with it to achieve just a taste. This will help you to avoid ingesting too much sodium.

Don’t order the egg rolls, the fried won tons, or any deep fried appetizers. Order a Chinese chicken salad, dressing on the side and ask them to hold the crispy won tons. Skip dishes that feature fatty nuts like cashew, macadamia or sugared walnuts. Order all other dishes with nuts on the side and add only a small portion of the almonds, peanuts or walnuts.

Avoid dishes like Sweet and Sour Pork, Pork Ribs, Kung Pao Chicken, Moo Shu Pork, fried or coated shrimp items and dishes heavy with gravies or sauces. Order dishes with lean meats (preferably white meat chicken) or fish (not fried) make sure there are lots of vegetables in the dish and ask them to cook it or sauté with “light oil.” Always ask for your sauces on the side!

If you are taking Mom out for Mexican food, skip all cheeses, sour cream and tortilla chips.

Order chicken, fish or shrimp fajitas, ask for “light oil” and order only corn tortillas. Limit yourself to one or two tortillas because most commercial varieties contain lard and saturated fat.

Avoid flour tortillas and the creamy sauces such as enchiladas, burritos or chimichangas. Skip the re-fried beans because they are usually high in fat. (Fat free re-fried beans are available in the grocery store so you can enjoy them at home.) Enjoy the salsa (no chips please!) and the fresh verde and salsa fresco sauces. These contain simple ingredients with low or no fat.

Treat Mom to fish with a light, fresh sauce – a great way to enjoy Mexican cuisine. Be careful of the rice because it might be loaded with lard, butter and salt. The best advice is to ask your waiter what’s in a dish before ordering it. A light beer is a better alcoholic beverage choice than a sugar-packed, salt-rimmed margarita. Have beer or wine to avoid the high calories and high fructose corn syrup in the party drinks.

If Mom is craving Indian food there are many ways to eat healthy. When dining out order chicken or shrimp tandoori to avoid fatty marinades and sauces. You can also order dishes with half the sauce or simply ask for the sauce on the side. Avoid the ghee-drenched breads such as paratha or chapati and order your naan without the ghee.

Raita makes a great dip with yogurt and spices for your meal, and the rice dishes, if you ask for light oil or reduced ghee, ought to be okay. Order vegetable-heavy dishes and avoid the deep fried appetizers such as onion bhaji, papadums, pakoros and samosas. Dal is a good side dish and sauce because it is lentil-based and made with tomatoes, onions and spices. Curries can be made with ghee and coconut milk, ask about the sauce ingredients before ordering. You can request the kitchen to cook your dish with half the sauce or ask for the sauce on the side. Skip the deep fried desserts and stick with fruit.

If  Mom loves Italian food, the Mediterranean Diet provides foods that are heart healthy. Avoid the creamy, cheesey sauces like Alfredo and stick with the sauces made with fresh tomatoes and vegetables. Make sure to skip the fried, stuffed or “parmesaned” selections and stay away from the four-cheese ravioli and baked ziti. Your best bet is to order grilled chicken breast, baked fish or a pasta dish with marinara (no meat) sauce or go for the linguini and clams.
In general stay away from the steak houses and meat-oriented grills. Choose a restaurant that offers fish and chicken dishes or go vegetarian for a change.

Red wine or light beer is a good choice if you are celebrating with an alcoholic beverage. Otherwise stick with club soda.

Desserts can be a downfall if you’re not careful. Choose fresh berries and skip the cream or topping. If you want a taste, have a fork full of someone else’s desert. Avoid ordering your own unless it’s fresh fruit, berries or low fat heart healthy. It may be tough to pass up the desserts, but you can usually enjoy sharing a nice sorbet even though it contains sugar.

The words on menus you should definitely avoid are: fried, deep fried, sautéed, basted, breaded, coated, floured, fricassee, gratin, dusted, dredged, bisque, marinated * pan fried, wok fried, au jus, creamed, creamy, cream, cheesy, smothered**, mousse, chowder, buttered, encrusted, pastry. Commit those to memory and you’ll be on your way to eating heart-healthy.
* Marinated could mean high in oil, fat or sodium.
** Could mean smothered in anything. be careful of what the item is smothered in!

Heart Disease is 90% preventable according to the American Heart Association. What a wonderful way to tell Mom you care.

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Apr 292013

Ten Steps to a Heart Healthy Cinco de Mayo Fiesta.

by Kac Young PhD, ND, DCH

Mexican food is primarily made from simple, fresh ingredients. To make sure you have a heart healthy Mexican style fiesta, you can incorporate the following 10 things:

1) Make your own chips. This is easy and fun and avoids the highly saturated fats and salt of store-bought tortilla chips. Use low fat, corn tortillas, cut them in eighths, spray a cookies sheet or a pizza pan lightly with canola oil and bake at 400˚ for 6-8 minutes. (Watch carefully that you don’t burn them.)

2) Substitute highly saturated fat cheeses with alternatives like SoySation® 3 Cheese Blend, or SoySation® Mozzarella Shreds, The Original Almond® Cheddar or Mozzarella Shreds or Rice Cheeze®. These delicious substitutes won’t clog your precious arteries.

3) Guacamole is excellent for you. Make it with ripe avocados, fresh tomatoes, cilantro, chopped onions, lemon or lime juice and a teaspoon of white vinegar. Season with coarse sea salt, but not too much. Go lightly for your heart’s sake.

4) Salsa is another wonderful, fresh treat. Mix Roma tomatoes, cilantro, chopped onions, minced garlic, chopped jalapeno peppers, lime juice and you won’t need to add any salt.

5) Avoid high fat sour cream topping by using non-fat sour cream or substitute non-fat Greek Style Yogurt instead.

6) When making filling for tacos, taquitos and enchiladas, use ground turkey breast or chicken breast instead of beef or pork. Cut your meat by a third by adding cooked lentils for fiber and to reduce overall calories.

7) Avoid burritos, fried dishes and chimichangas at all costs. Instead, choose corn tortillas and fill them with lettuce, salsa, guacamole and black beans. You’ll be full and feel satisfied without damaging your heart. Also, be sure to avoid refried beans unless you cook them yourself or use the non-fat refried canned beans.

8) Substitute fish for red meat whenever you can. Grill, don’t fry and top with fresh salsa.

9) Nachos are heart bombs. They contain fatty meats, fat-saturated cheeses, lard-infused refried beans and fat-soaked fried chips. This is all bad news for your heart. Make a heart healthy version by using your own baked tortilla chips, veggies, Soy, Almond or Rice cheese substitutes, fresh tomatoes, low-fat black beans, cumin and cilantro.

10) Lighten up your drinks and lengthen your life. Use my recipe for Heart Easy ™Margarita- Lite recipe or the Heart Easy™ Beergarita-Lite.

Absolutely have a party, but be wise in your choices so your heart will be able to support decades and decades of Cinco de Mayo celebrations to come with your close friends and family.


Heart Easy™ Margarita-Lite

Makes: 4 servings, about 2/3 cup each, 181 calories.
This Lite Margarita recipe saves you 150-200 calories compared to traditional margarita recipes made with corn syrup-powered, bottled margarita mix. This is a fresher, healthier version. If you want to convince yourself of the health benefits, celebrate the vitamin C **you will get from the fresh limes. (Remember to celebrate with responsibility and have only one of these delicious treats!)

1/2 cup freshly squeezed lime juice
4 lime wedges and lime slices for garnish
1 cup seltzer or club soda
3/4 cup tequila (6 ounces) (I use white tequila)
6 tablespoons (3 ounces) Triple Sec or Cointreau
2 packets of Good & Sweet or Stevia

Rim Glaze:
1 Tablespoon grated lime zest
1 Tablespoon Kosher or sea salt

For the Rim Glaze, blend together 1 tablespoon finely grated lime zest with 1 tablespoon Kosher or sea salt (Adding lime zest to the salt rim gives great flavor and cuts the salt in half.)

For the Margarita, combine lime juice, seltzer (or club soda), tequila and Triple Sec (or Cointreau) with the sugar substitute sweetener in a pitcher.
Rub the rim of four 10-ounce glasses with the lime wedge and dip in the lime-salt.
Fill the glasses with ice and top with the margarita mixture. Garnish with a slice of lime.* I skip the salt entirely to control unwanted sodium. But, if you’re a traditional margarita-lover, have a little salt but please go lightly. Your heart will appreciate it.

**Nutrition bonus: Vitamin C (15% daily value).

Heart Easy™ Beergarita-Lite

Another fun way to cut calories and stay with fresh ingredients is to choose a light beer mix it with a ton of fresh lime juice – serve in a salt-lime zest* rimmed glass and it gives you a margarita feel at under 125 calories and some added vitamin C to boot.
*Use 1 tablespoon Kosher or sea salt mixed with 1 tablespoon lime zest. This cuts down on the salt, yet still gives you a festive feel.

Heart Easy™ Cinco de Mayo Fiesta Dip

Serves: 6

1 can (16 oz.) fat free refried beans
1 can black beans, rinsed and drained
2 medium avocados, peeled and coarsely chopped
1/2 teaspoon lemon or lime juice
1/4 cup fresh chunky salsa.
1/4 cup low fat mayonnaise
1/2 cup non fat sour cream
1/2 package (1.25 oz) low sodium taco seasoning mix
3 green onions, chopped
1 small can sliced black olives
2 medium tomatoes, chopped
1 cup shredded Lisanatti SoySation® 3 Cheese Blend or The Original Almond® Cheddar Shreds
12 corn tortillas cut into 6ths and baked.*


On a large serving plate, spread the refried beans. Top with the black beans.
In a large bowl, blend avocados, lemon juice and salsa. Spread the avocado mix on top of the beans.
Fold the mayonnaise, sour cream and taco seasoning together. Spoon the mixture onto the avocado dip.
One at a time, layer green onions, black olives, tomatoes, and top with cheddar shreds.
Serve with homemade tortilla chips.

*Use medium size (low fat) corn tortillas. Cut them into 8ths. Lightly spray a cookie sheet or a pizza pan with non stick canola spray. Bake for 6-8 minutes at 400˚ or until golden, crispy brown. Remove from oven and cool. Do not salt. Serve with the dip for a heart healthy Cinco de Mayo.

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