Monday, June 12, 2006
Make a meal for Dad's heart
Father’s Day is a great time to tell your dad that you hope he’ll be around for many years to come. Making him a heart-healthy meal on his special day may help jumpstart a lifestyle of healthy eating.
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Spinach is full of vitamins and minerals, including folate and iron. For a low-fat version, use low-fat or fat-free ranch dressing and sour cream.
Spinach Dip
1 10-ounce package frozen chopped spinach
3 tablespoons grated Parmesan cheese
3 tablespoons ranch salad dressing
1/2 cup sour cream
1/2 teaspoon dried basil
1/2 teaspoon garlic powder
Cook spinach according to package directions; drain well and chill. Combine all ingredients in a bowl and mix well. Chill before serving. Serve with cut-up vegetables or snack crackers. Makes about 1-3/4 cups of dip.
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Salmon is loaded with heart-healthy omega-3 fatty acids.
Maple Salmon
1/4 cup maple syrup
2 tablespoons soy sauce
1 clove garlic, minced
1/4 teaspoon garlic salt
1/8 teaspoon ground black pepper
1 pound salmon
In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt and pepper. Place salmon in a shallow metal baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
Preheat oven to 400 degrees. Place the baking dish in the preheated oven, and bake salmon until easily flaked with a fork, about 15 to 20 minutes. Makes 4 servings.
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Blueberries are filled with antioxidants that are good for the heart. This recipe utilizes fresh blueberries, and because it is made with only one crust it contains less fat than traditional double-crust recipes.
Topless Blueberry Pie
3/4 cup granulated sugar
3 tablespoons cornstarch
1 pinch salt
1 cup water
4 cups fresh blueberries
1 tablespoon butter
1 9-inch pie crust, baked
In a saucepan, combine sugar, cornstarch and salt. Stir in water and 1 cup of blueberries. Cook and stir over medium heat, until thick, approximately 8 to 10 minutes. Add butter and let cool about 5 minutes. Stir in remaining blueberries. Pour into baked pie shell and cool in the refrigerator for 2 to 4 hours. Makes 8 servings.
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Pantry Pointers
After surprising Dad with a heart-healthy meal, consider going on a nice heart-healthy walk with him. The exercise is beneficial to everyone, and also gives the family a chance to talk without distractions such as television. Just do it around his favorite televised sports because it is, after all, his day.
The Practical Pantry ©2006 Tammy P. Olson
http://www.practicalpantry.com
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