MORE HEALTHY HEART RECIPES
Noodle Pancakes with Asparagus
1 pound soba noodles
1/2 pound fresh asparagus
2 Tbsp olive oil
2 garlic cloves, minced
1 tsp fresh ginger, minced
1 cup water or vegetable stock
1 Tbsp Kudzu
2 Tbsp Chinese rice wine, sherry, or sake
2 Tbsp low sodium soy sauce
1 Tbsp unrinsed fermented black beans (optional)
8 oz fresh spinach
2 tsp dark sesame oil or hot chile sesame oil
salt and pepper to taste
Cook noodles according to package directions. Drain and rinse well with cold water, until they are cool. Break off the tough ends of the aparagus and cut the rest of the spears into 2 inch lengths. In a large skillet, heat 1 Tbsp of the oil over medium heat. Add the garlic and ginger and saute for 1 minute, making sure not to brown. Add the asparagus and 1/2 cup of the water or stock. Simmer for 2 minutes. Put the kudzu in a bowl, and stir in the remaining water or stock and add the rice wine or sherry. Stir well. Add this mixture, the soy sauce, and the fermented black beans, to the simmering vegetables. Let the sauce boil for a few seconds, then add the spinach, and stir until it wilts. Remove the skillet from the heat. Add the sesame oil, salt and pepper, just before serving.
Fry the noodle cakes. Heat the remaining oil in your largest skillet over high heat. Divide the noodles into four mounds, and place the mounds of noodles on the hot skillet. Place 2 or 3 plates over the mounds, so that more surface area will brown. reduce the heat to medium-high, and fry the cakes for at least 5 minutes, untilthey develop a golden brown crust on the bottom. Turn the cakes over , and fry for 3 more minutes. Place the noodle cakes on a plate, spoon the sauce and vegetables over the cakes, and serve.
Lentil Loaf
2 medium onions, diced
2cups cooked brown rice
2 cups cooked lentils
1 cup unsweetened ketchup
1/3 cup firm tofu
1/2 cup low-sodium tamari sauce
2 Tbsp. granulated onion
1 tsp. granulated garlic
2 eggs equivalent Egg Replacer mixed with water
1 cup rolled oats
2 large carrots, grated
1/2 cup quinoa flakes
1 Tbsp chopped fresh tyme or 1/4 tsp. dried
1/2 tsp. sea salt
ground black pepper to taste
Spray the sides and bottom of a 8 x 12″ glass baking dish with oil. Preheat oven to 350 Degrees F.
Saute onions in an oil sprayed skillet until tender. In food processor, combine onions, rice, lentils, 1/4 cup ketchup, tofu, tamari, granulated onion and garlic and process until smooth. Add egg replacer and process again. Transfer to a large bowl. Mix in oats, carrots,quinoa flakes, thyme, salt, and pepper. Place mixture in the prepared pan and smooth the top. Spread remaining ketchup over the top. Bake until firm, about 1 1/2 hours. Cool completely, then cover and refrigerate over night – chilling gives the loaf the best texture.
To serve, spray baking sheet with cooking spray. Slice loaf and place slices on prepared baking sheet. Cover with foil and bake at 350 degrees F until heated through, about 15 – 20 minutes. If you have a microwave, they also heat up nicely in that. Serve with Golden Gravy recipe that follows.
Leftovers are also great cold, on a bed of lettuce or in a sandwich with veganaise!
Golden Gravy
1 Tbsp olive oil
1/2 cup oat or garbanzo bean flour
1/2 cup tahini
2 cups soymilk
1/4 cup low sodium soy sauce
2 tsp cumin
1/2 tsp cayenne pepper
1 tsp garlic powder
salt and pepper to taste
In a medium sauce pan, heat the oil at medium – high and brown the flour. Mix in the tahini. Stir in the soymilk and mix well. Add in the soy sauce, cumin, cayenne, garlic powder, salt and pepper. Stir continuosly, until heated through, over medium heat. Do not let the mixture boil. Add additional soymilk if the gravy is too thick. Note, the gravy will thicken as it sits! Serve over lentil loaf, veggie pot pie, seitan, potatoes, or whatever else you put gravy on!!
Spinach Pesto
1 bunch fresh spinach, washed
1/2 cup flax oil
2 Tbsp pine nuts
2 Tbsp walnuts
1/4 tsp sea salt
Pepper, to taste
Place spinach, garlic, pine nuts, walnuts, and salt and pepper in food processor. Gradually add oil; blend until it is the consistency of mayonnaise. Can be stored frozen in small portions.
Pumpkin Seed Butter Dressing
1 bunch Parsley
1 Tbspgrapeseed oil
2 Tbsp Pumpkin Seed Butter
1 1/2 Tbsp Organic lemon juice
1/4 tsp Sea salt
1/2 cup Water (optional)
Blend ingredients in blender and serve over rice or as salad dressing (use remaining 1/2 cup water for salad dressing).
Butter Substitute
6 Tbsp Coconut Oil (at room temperature)
2 Tbsp Flaxseed Oil
2 Tbsp grapeseed oil
Place ingredients in a blender and mix until integrated. Do not over mix. Place in an opaque container with lid to protect the delicate oils from the light.
Apple Oat Walnut Teacake
1/2 cup chopped walnuts
2 Tbsp sucanat
1 Tbsp cinnamon
2/3 cup soy milk
2 tsp fresh lemon juice
1 egg equivalent Egg Replacer, mixed with water
1/3 cup maple syrup
2 Tbsp walnut oil
2 medium apples, grated
1 3/4 cups oat flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp nutmeg
Preheat oven to 350 degrees F. Lightly grease a 8-inch square or 9-inch round baking pan.
In a small bowl, mix walnuts, sucanat and 1 tsp cinnamon. Set aside.
In a medium bowl, combine soy milk and lemon juice. Let stand until curdled, about 10 minutes.
In a large bowl, whisk together egg replacer maple syrup, and oil. Stir in grated apple and curddled soymilk mixture.
In another bowl, sift together oat flour, baking powder, baking soda, remaining 2 tsp of cinnamon, salt, and nutmeg. Add flour mixture to apple mixture and stir gently to combine. Scrape batter into a prepared pan and spred evenly. Sprinkle with thewalnut mixture.
Bake until a tootpick inserted in the center comes out clean, about 30 minutes. Transfer pan to a wire rack to cool. Serve warm or at room temperature.
Cinnamon Flax Scones
1 cup whole wheat pastry flour
3/4 cup oat flour
1/2 cup flax seed meal
1/3 cup sucanat
1/2 tsp baking soda
2 tsp baking powder
1/4 tsp salt
1 Tbsp cinnamon
1/4 cup coconut oil
1/8 cup grapeseed oil
3/4 cup soymilk
1 Tbsp lemon juice
1/2 cup raisins (optional)
Preheat the oven to 350 degrees F and lightly grease a cookie sheet. Sift together flours, baking soda, baking powder, and salt. Mix in sucanat, flax seed meal and cinnamon. Use a pastry blender or fork to blend the coconut and grapeseed oil into the dry mixture. Add the soymilk and lemon juice and mix gently. Fold in raisins, if desired.
Mound about 1/3 cup of the mixture onto the cookie sheet, leaving at least 2 inches between each scone. Makes approximately 8 servings. Bake for 20 – 25 minutes, until the center is firm to the touch. Cool on wire racks. Serve warm or at room temperature with fruit juice sweetened organic preserves or pumpkin seed butter (for more heart healthy omega-3 fatty acids!)
Pumpkin Seed Butter Brownies
1/3 cup Coconut Oil
1/2 cup sucanat
1/2 cup maple syrup
1/2 cup Omega Nutrition Pumpkin Seed Butter
3 eggs equivalent Egg Replacer, mixed in water
1 tsp Vanilla
1 cup Oat Flour
3/4 tsp Baking powder
1/4 tsp Baking soda
1/4 tsp Salt
Melt coconut oil in saucepan. Beat in sucanat and maple syrup, pumpkin seed butter, vanilla and egg replacer until well blended. Add flour, baking powder, soda, salt, and blend well. Pour into a 9″ x 12″ pan (oiled with Coconut Oil). Bake in oven preheated to 350F (180C) for 20-30 minutes until toothpick inserted in center comes out clean.
Vanilla Pudding
4 cups Water
1 Tbsp Agar powder (or 4 heaping Tbsp Agar flakes)
2 Tbsp Arrowroot
1/4 tsp Sea salt
1 Tbsp Lecithin granules
2 Tbsp Coconut Oil
1 Tbsp Stevia working solution (1 tsp white stevia powder dissolved in 3 Tbsp water)
4 Tbsp Vanilla
3 small Yellow squash, chopped, cooked, drained, and pureed
Dissolve agar in 2 cups water. Dissolve arrowroot in 2 Tbsp water. Combine agar and arrowroot and cook over low heat until thickened. Add sea salt, lecithin, coconut oil, stevia and remaining water. Simmer 10-15 minutes. Pour into a baking dish to cool and gel (this takes several hours, but can be done faster with refrigeration). When firm, place mixture in a blender and blend until smooth. Add pureed yellow squash and vanilla, and continue blending until very creamy. Serve.
Oatmeal Raisin Bars
Ingredients:
2 2/3 cups of oat meal
1/3 cup flax seed meal
1 medium banana, mashed
3/4 cup applesauce
1/3 cup ricebran oil or grapeseed oil
1/2 cup raisins
2/3 cup chopped nuts
1 tablespoon cinnamon
4 tablespoons xylitol
liquid egg replacer- equivalent to one egg
small amount of water if mixture isn`t moist enough
1. Combine all the dry ingredients and mix well.
2. Add mashed banana, liquid egg replacer, oil, and sweetener and mix until blended and mixture is sticky.
3. Shape dough into bars on a greased cookie sheet, making the bars about 1/3 inch thick. Bake for 15 minutes in a 350 degree oven.
(makes about 10 bars)
Why are these recipes heart healthy?
#1) No animal products are used in these recipes – that means that there is no cholesterol, and more importantly, minimal saturated fat (which is what really causes cholesterol to rise). Meat and dairy products are replaced with vegetarian sources of protein, such as legumes, such as lentils, nuts, grains, like quinoa, and soy. Tahini, which is sesame seed butter is also high in calcium.
#2) Omega-3 fatty acids, such as flax, pumpkin seed, and walnuts help to keep the blood vessel walls supple, preventing them from hardening.
#3) No butter or margarine are used in these recipes; instead, other oils, including coconut oil are used.
The benefits of using coconut oil include:
* Coconut Oil is predominantly made up of medium-chain triglycerides. (MCTs)
* MCTs are converted into energy, and do not store as fat.
* MCTs enable the body to metabolize fat efficiently.
* Coconut Oil contains beneficial lauric acid, which may be of particular benefit for immune-suppressed individuals.
* Coconut Oil is more heat stable than other plant based oils, and so does not create trans fatty acids when cooked at higher temperatures.
Dr. Anderson carries 16 oz jars of organic coconut oil by Omega Nutrition for $14.
* You can use this oil for all higher heat applications, including stir frying – Maximum temperature of 375F/190C.
* Excellent for bakingcan be substituted for butter in most recipes.
* Try as a butter replacement, spread on toast or topped over rice.
* Use in blender drinks to add fuel and energy in the morning.
#3) Antioxidants keeps free radicals from damaging the blood vessels walls. The best sources of antioxidants are fruits and vegetables. Grapeseeds and green tea are also excellent antioxidants. Supplements and foods containing vitamins A,C,& E, selenium, glutathione, and CoQ 10 are also high in antioxidants. Things that create free radicals include the natural metabolic processes of the body, exercise, and trans fatty acids in margarine and fried foods.
#4) Many vegetables, such as asparagus, contain folic acid. It has been found that a deficiency of folic acid raises homocystine levels in the blood, which is an indicator of heart disease.
What are some of these ingredients?
You should be able tofind the items listed below in a health food store.
Sucanat is SUgar CAne NATurally. Un processed sugar cane doesn`t cause the same effect on blood sugar levels as does white sugar.You can find it in the baking section with flours andother sweeteners.
Kudzu and Arrowroot are plants that have a thickening effect, like cornstarch (which is highly processed). Arrowroot is a white powder and can usually be found in the spice or cooking section. Kudzu usually comes in white chunks and is located in the asian section of the store.
Egg Replacer is made with tapioca and is found in the baking section ofthe store in a yellow box. You mix the powder with water to make up “egg equivalents”. It is excellent for baking. Eggs can also be substituted with tofuor flax meal mixed with water.
Agar is a seaweed that can be used as a vegetarian substitute for gelatin. It comes in flakes and bars and can be found in the asian section of the store.
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