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The Heart Healthy Pantry Julie Kennel, PhD, RD, CSSD, LD Program Director, Dietetic Internship Department of Human Nutrition OSU Extension
Learning Objectives Describe a heart healthy food plan. Identify foods to stock in the pantry to support a heart healthy food plan. Outline recipes of heart healthy dishes that can be assembled in 15 minutes or less.
Heart Healthy Plan Whole grains Low-fat dairy Vegetables Fruits Lean protein Oils, nuts, seeds
Heart Healthy Nutrients Fiber Potassium Magnesium Calcium Phytonutrients Omega-3 fats Challenges: keeping sodium, and saturated and trans fat within limits
Go-to Whole Grains Oatmeal Brown rice and whole grain pasta Quinoa Whole grain cereals Low-fat popcorn Whole grain bread Whole grain tortillas Low-fat granola Kick to the curb: High sugar, low fiber breakfast cereals and cereal bars
Go-to Low-fat dairy Low-fat yogurt and cheeses (refrig) UHT treated milk and soymilk Fat-free evaporated milk – Use in place of cream or full fat milks Macaroni and cheese Mashed potatoes Casseroles and soups
Go-to Vegetables & Fruit Dried blueberries, cranberries, and raisins Sweet potatoes Roasted red peppers Winter squash and pumpkin Vegetable soups/broths Tomatoes Canned fruit (packed in juice) Dried mushrooms Kick to the curb: banana chips, fruit roll ups
Go-to Pantry Proteins Canned fish – Salmon – Tuna – Trout – Sardines Canned or dried beans and lentils Canned chicken, low-fat
Go-to Oils, Nuts, Seeds Peanut butter Flaxseed, ground Almonds and walnuts Olive, Canola, and Safflower Oils Cooking spray Kick to the curb: Chips, cookies, and crackers A little goes a long way!
A few additional items… Red wine Dark chocolate Tea Balsamic vinegar Dried herbs and spices Low-fat cream of mushroom and chicken soups
Power Breakfasts Reinvent your oatmeal Add 2-3 of the following: -Dried fruit -Sliced almonds -Chopped walnuts -Flaxseed -Peanut butter -Applesauce (no sugar added) Banana Wrap -1 six in. whole grain tortilla -1 banana -2 T. peanut butter -Touch of honey -2 T. raisins (optional) -Lay tortilla flat. Spread peanut butter and honey on tortilla. Place banana in the middle and sprinkle in the raisins. Wrap, and serve. Prep time: 5 min Ready in: 5 min Prep time: 5 min Ready in: 5 min
Refueling at Lunch Salmon Pasta Salad -4 oz whole grain rigatoni, cooked and drained -1 c. canned salmon -1 c. cherry tomatoes, quartered -1/2 small red onion, sliced -1-2 marinated artichoke hearts -1/4 cup olive or canola oil -1/4 cup lemon juice -1 teaspoons dill weed -1 garlic clove, minced -Salt and pepper In a large bowl, toss the first 5 ingredients. For dressing, combine the oil, lemon or lime juice, dill, garlic, salt and pepper; mix well. Pour over pasta. Cover and chill. Prep time: 15 min Ready in: 15 min Recipe courtesy of Allrecipes.com on 1/12
Quick Dinner Options Chicken Enchiladas Red beans and rice Spaghetti squash marinara Crockpot lentil stew Salmon burgers Chili topped baked potatoes What are your ideas?
The Heart Healthy Pantry Have a variety of whole grains stocked to form the base of your meal Build on the base with vegetables and fruits and lean proteins For baking, whole-wheat flour or spelt flour can often be substituted in for white flour. Cornmeal is a great option for muffins, pancakes, etc. Portion sizes are still important
More Information Heart Healthy Recipes, Food Network 20 Cheap Heart Healthy Dinners Stocking a Heart Healthy Kitchen Eat for a Healthy Heart, OSU Extension Chow Line Modifying a Recipe to be Healthier American Heart Association