Cardiovascular

Disease
Heart disease describes a range of conditions that affect your heart. Diseases under the heart
disease umbrella include blood vessel diseases, such as coronary artery disease; heart rhythm
problems (arrhythmias); and heart defects you're born with (congenital heart defects), among
others.
The term "heart disease" is often used interchangeably with the term "cardiovascular disease."
Cardiovascular disease generally refers to conditions that involve narrowed or blocked blood
vessels that can lead to a heart attack, chest pain (angina) or stroke. Other heart conditions, such
as those that affect your heart's muscle, valves or rhythm, also are considered forms of heart
disease.
Treatment of cardiovascular disease
Lifestyle changes
Quit smoking
Follow a healthy diet
Be physical active
Maintain a healthy weight
Stay from stress and depression
Take medicines
Causes of cardiovascular disease
There are many risk factors that contribute to the development of cardiovascular disease. Some
people are born with conditions that predispose them to heart disease and stroke, but most people
who develop cardiovascular disease do so because of a combination of factors such as poor diet,
lack of physical activity and smoking, to name just three. The more risk factors you expose
yourself to, the higher the chance of developing cardiovascular disease.
Many of the risk factors for cardiovascular disease cause problems because they lead to
artherosclerosis. Artherosclerosis is the narrowing and thickening of arteries and develops for
years without causing symptoms. It can happen in any part of years without causing symptoms.
It can happen in any part of the body. Around the heart, it is known as coronary artery disease, in
the legs it is known as peripheral arterial disease.

The narrowing and thickening of the arteries is due to the deposition of fatty material, cholesterol
and other substances in the walls of blood vessels. The deposits are known as plaques. The
rapture of a plaque can lead to stroke or a heart attack.
Preventing Cardiovascular Disease
Keeping your heart healthy, whatever your age is the most important thing you can do, to help
prevent and manage heart disease.
Fortunately, there are many things you can do to prevent or reduce your chances of getting heart
disease
~Monitor your blood pressure
~Eat healthy diet
~Maintain a healthy weight
~Exercise regularly
~Dont Smoke
~Limit alcohol use

BREAFAST

Asparagus, Tomato, and Goat Cheese Omelet

Ingredients
pound asparagus, chopped into 1-inch pieces
1 large tomato, seeded and diced
teaspoon dried dill

vegetable cooking spray

1 cup egg substitute
teaspoon reduced sodium soy sauce
teaspoon freshly cracked black pepper
2 tablespoons crumbled, reduced-fat goat cheese
Instructions
Place asparagus, dill, and cup water in a large, non-stick skillet over medium-high heat.
Bring to a simmer, cover, and cook 2 to 3 minutes or until asparagus. Remove cover and
continue cooking until asparagus is slightly tender, about 2 minutes. Add tomatoes and
cook 30 seconds. Remove from heat and pour mixture into a bowl and set aside keeping
warm.
Wipe out pan, spray with vegetable cooking spray, and place over medium-low heat. In a
separate bowl, whisk together egg substitute, soy sauce and black pepper. Pour mixture
into pan and gently stir until curds just begin to form. Spread mixture into an even layer
and top one half of the eggs with the asparagus mixture and goat cheese. When eggs have
fully set, fold uncovered half over the asparagus and slide omelet from pan. Serve
immediately.
Nutrition
Serving size: omelet
Calories: 158; Total fat: 3.6 g; Saturated fat: 1.9 g; Cholesterol: 14 mg; Sodium: 383 mg;
Potassium: 902 mg; Carbohydrates: 11 g; Protein: 20 g

Low-fat Yogurt with Peach and Raspberry Compote

Ingredients
1 (16-ounce) bag frozen peach slices, thawed
cup water
cup light brown sugar
1 cups fresh or frozen raspberries
1 tablespoon fresh lemon juice
1 quart low-fat plain or vanilla yogurt
Instructions
In a large saucepan over medium-high heat, combine peaches, water, and sugar and bring
to a boil. Reduce heat and cook 5 minutes or until peaches are slightly tender. Add
raspberries and cook an additional 5 minutes. Remove from heat and allow to cool to room
temperature before refrigerating. Serve on top of yogurt.
Nutrition
Serving size: about 1 cups
Calories: 201; Total fat: 2.8 g; Saturated fat: 1.7 g; Cholesterol: 10 mg; Sodium: 118 mg;
Potassium: 687 mg; Carbohydrate: 40 g; Protein: 10 g

Fig and Golden Raisin Quick Bread

Ingredients
Vegetable baking spray with flour
cup low-fat buttermilk
teaspoon finely grated orange zest
teaspoon cinnamon
cup chopped dried figs
cup golden raisins
cup light brown sugar
2 tablespoons vegetable oil
2 large eggs
cup whole wheat flour
cup all-purpose flour
1 teaspoons baking soda
teaspoon salt
cup finely chopped toasted almonds
Instructions
Preheat oven to 350 degrees. Spray an 8x4-inch loaf pan with flour-infused baking spray
and set aside.

In a medium saucepan, combine buttermilk, zest, and cinnamon. Heat over medium-high
heat just until hot, but not boiling. Remove from heat, add figs and raisins, and set aside 10
to 15 minutes or until figs are softened and mixture cools to room temperature.
Meanwhile, whisk together sugar, oil, and eggs in a large bowl. Add fruit mixture and stir
to combine. Combine remaining ingredients in a large bowl. Add fruit mixture and stir just
until combineddont over-mix. Pour batter into prepared pan.
Bake 35 minutes or until a toothpick inserted in center comes out clean. Cool 10 minutes
before removing from pan. Let rest 10 more minutes before slicing.
Nutrition
Serving size: 1 slice
Calories: 181; Total fat: 4.8 g; Saturated fat: 2.2 g; Cholesterol: 31 mg; Sodium: 239 mg;
Potassium: 200 mg; Carbohydrate: 36 g; Protein: 5 g

Mint and Basil Fruit Salad

Ingredients
1 cup fresh mint leaves
cup fresh basil leaves
1 cup sugar
1 cup water
1 pint strawberries, sliced
pint raspberries
pint blueberries
1 large orange, peeled and segmented
mint sprigs, for garnish
Instructions

Combine first 4 ingredients in a medium saucepan over medium-high heat. Bring to a boil
and cook one minute or until sugar is dissolved. Remove from heat and set aside until
cooled to room temperature. Strain mixture, discarding mint and basil and refrigerate at
least 4 hours.
Combine remaining ingredients and cup of the sugar syrup, tossing to coat. Let stand at
least 30 minutes before serving.
Nutrition
Serving size: about cup
Calories: 82; Total fat; 0.5 g; Saturated fat: 0 g; Cholesterol: 0 mg; Sodium: 0.5 mg;
Potassium: 202 mg; Carbohydrate: 20 g; Protein: 1 g

Blueberry Whole Wheat Pancakes

Ingredients
1 cups whole wheat flour
1 tablespoon sugar
2 teaspoons baking powder
teaspoon salt
1 cup 1% milk
1 egg
1 teaspoon vanilla extract
1 cup fresh blueberries

vegetable cooking spray

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Instructions
Whisk together first 4 ingredients in a large bowl. In a small bowl, whisk together milk,
egg, and vanilla. Gently stir into flour mixture just until moistened. Add blueberries and
stir to combine.
Heat a large skillet or griddle sprayed with cooking spray over medium heat. Pour cup of
batter into the pan for each pancake. Cook until bubbly, about 2 minutes. Flip and
continue cooking until golden brown, about 1 minute.
Serve immediately.
Nutrition
Serving size: 2 pancakes
Calories: 208; Total fat: 2.5 g; Saturated fat: 0.9 grams; Cholesterol: 49 mg; Sodium: 290
mg; Potassium: 143 mg; Carbohydrate: 40 g; Protein: 9 g

Fruity Steel-Cut Oatmeal with Glazed Pecans

Ingredients
4 cups water
teaspoon salt

1 cup steel-cut oats

cup dried cranberries
cup dried apricots, coarsely chopped
2 Granny Smith apples, peeled, cored, and cut into chunks
2 tablespoons water
3 tablespoons real maple syrup
teaspoon ground cinnamon
Instructions
In large saucepan over medium-high heat, combine the water and salt and bring to a boil.
Stir in the oats and cranberries and bring back to a boil. Reduce heat to medium-low and
simmer uncovered, stirring occasionally until oats are done al dente, about 25 to 30
minutes.
In a large skillet set over medium-high heat, combine apples and water and cook, stirring
frequently, until heated through and starting to soften, about 3 minutes. Stir in maple
syrup and cinnamon and cook until liquid reduces slightly and coats the apples.
Serve oatmeal topped with apples and pecans.
Nutrition
Serving size: about 1 cup
Calories: 305, Total fat: 3.3 g; Saturated fat: 0.5 g; Cholesterol: 0 mg; Sodium: 148 mg;
Potassium: 226 mg; Carbohydrate: 71 g; Protein: 16.9 g

Mushroom and Red Potato Frittata

Ingredients
2 cups diced red potatoes
vegetable cooking spray
1 (8-ounce) package sliced button mushrooms
3 large egg whites
2 large eggs
cup shredded Parmigiano-Reggiano cheese
teaspoon chopped fresh rosemary
teaspoon freshly cracked black pepper
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Instructions
Preheat oven to 400 degrees. Place potatoes and enough water to cover them by 1 inch in a
large saucepan. Bring to a boil; reduce heat and simmer 15 minutes or until potatoes are
tender. Drain and set aside.
Heat a 9-inch ovenproof skillet over medium-high heat. Coat pan with cooking spray and
add mushrooms. Saut 10 minutes or until golden brown. Remove from heat and allow to
cool.
In a large bowl, whisk together eggs, cheese, rosemary, and pepper. Add cooled mushrooms
and set aside.

Return skillet to medium-high heat and coat with cooking spray. Add potatoes and cook 2
to 3 minutes or until they start to brown. Pour egg mixture over potatoes and gently stir to
combine. Reduce heat to medium-low and cook uncovered 10 minutes or until eggs are
almost set. Transfer skillet to oven and bake 5 to 10 minutes or until eggs are fully set.
Cut into four wedges and serve immediately.
Nutrition
Serving size: 1 wedge
Calories: 148; Total fat: 4.8 g; Saturated fat: 2.1 g; Cholesterol: 98 mg; Sodium: 208 mg;
Potassium: 459 mg; Carbohydrate: 15 g; Protein: 12 g

LUNCH

Kale and Apple Salad

Ingredients
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
Kosher salt
1 bunch kale, ribs removed, leaves very thinly sliced
1/4 cup dates
1 Honeycrisp apple
1/4 cup slivered almonds, toasted
1 ounce pecorino, finely grated (1/4 cup)
Freshly ground black pepper
Directions
Whisk together the lemon juice, olive oil and 1/4 teaspoon salt in a large bowl. Add the kale,
toss to coat and let stand 10 minutes.
While the kale stands, cut the dates into thin slivers and the apple into thin matchsticks.
Add the dates, apples, almonds and cheese to the kale. Season with salt and pepper and toss
well.
Main Ingredient Apple
Dish Salad
Cooking Style Healthy
Nutrition Diabetic Gluten Free Low Calorie Low Carbohydrate Low Cholesterol Low Fat
Low Sodium

Healthy Eggplant and Kale Parmesan

Ingredients
1 tablespoon olive oil
2 cloves garlic, minced
Kosher salt
One 28-ounce can no-salt whole tomatoes, crushed well by hand
1 small bunch curly kale, stripped from the stems and chopped (about 6 cups)
1 cup torn fresh basil leaves
1 cup almond flour
1/2 cup whole-wheat breadcrumbs
2 large egg whites
2 medium eggplants, sliced into 1/2-inch rounds, ends discarded (about 2 1/2 pounds)
Freshly ground black pepper
1 cup shredded part-skim mozzarella
1/4 cup grated Parmesan
2 tablespoons fresh parsley leaves, chopped
Directions
Special equipment: a broiler-safe 9-by-13-inch baking dish
Position 2 oven racks in the middle and upper third of the oven, and preheat to 425 degrees
F. Line 2 rimmed baking sheets with parchment.

Cook the oil, garlic and 1/2 teaspoon salt in a large skillet over medium heat, stirring, until
the garlic just starts to turn golden, 4 to 6 minutes. Add the tomatoes; rinse the can with
about 1 1/2 cups water, and add the tomato water to the skillet. Add the kale and basil,
bring to a simmer and cook until the sauce thickens, about 25 minutes.
Meanwhile, combine the almond flour and breadcrumbs in a medium bowl until evenly
mixed. Whisk the egg whites and 3 tablespoons water in another medium bowl until frothy.
Lay out the eggplant slices on a clean surface, and season with 1/2 teaspoon salt and a few
grinds of pepper. Dip the eggplant slices in the egg whites, then press into the almondbreadcrumb mixture to coat. Place the eggplant pieces on the baking sheets. Bake until the
eggplant is tender and the crust is golden brown, about 30 minutes. Rotate the baking
sheets if the top one is browning too quickly.
Turn the oven to broil. Spread a little of the sauce on the bottom of a broiler-safe 9-by-13inch baking dish. Arrange half the eggplant in the dish in as close to an even layer as you
can without overlapping too much. Spread half the remaining sauce on top, then 1/4 of the
mozzarella. Top with the remaining eggplant, sauce and mozzarella and the Parmesan.
Place the baking dish under the broiler until the cheese is melted and browned, about 1
minute. Serve immediately, while the cheese is still warm. Sprinkle the top with the parsley.

Ingredients
Bulgur:
2 cups low-sodium chicken stock
1 cup bulgur wheat
Cider Vinaigrette:
1 tablespoon apple cider vinegar
1 teaspoon minced shallot
1/2 teaspoon agave nectar
3 tablespoons olive oil
Kosher salt and freshly cracked black pepper

Salad:
1/2 cup toasted almonds
1/3 cup diced dried apricots
1/4 cup finely julienned kale
1/2 small red onion, shaved
2 teaspoons finely sliced fresh chives
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Directions
For the bulgur: In medium saucepot over medium-high heat, bring the chicken stock to a
boil. Add the bulgur, cover and reduce the heat to medium-low. Simmer the bulgur until
tender, about 15 minutes. Let stand 5 minutes, and then fluff with fork.
For the cider vinaigrette: Combine the vinegar, shallots and agave nectar in small glass jar
with a tightly fitted lid. Shake to combine. Add the oil and shake vigorously to emulse.
Season with salt and pepper. Set aside until ready for use.
For the salad: In a large mixing bowl, gently combine the bulgur, almonds, apricots, kale
and red onions. Add the vinaigrette and mix until thoroughly dressed. Season with salt and
pepper. Serve garnished with the chives.

Kale-Sesame Chicken Salad

ngredients
3 tablespoons low-sodium soy sauce
2 tablespoons maple syrup (preferably grade B)
1/4 teaspoon red pepper flakes
1/4 cup plus 2 tablespoons fresh lemon juice (from 2 to 3 lemons)
1 pound skinless, boneless chicken breasts
1 1/2 pounds sweet potatoes (about 2 large)
2 firm apples (such as Cortland or Pink Lady)
1 English cucumber
1 5 -ounce package baby kale (about 8 cups)
1 tablespoon sesame seeds
1 tablespoon toasted sesame oil
Kosher salt and freshly ground pepper
1 tablespoon chopped salted peanuts
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Directions
Bring the soy sauce, maple syrup, red pepper flakes, 1/4 cup lemon juice and 1 cup water to
a boil in a wide saucepan. Add the chicken in a single layer; reduce the heat to medium low.
Cover and simmer, turning occasionally, until just cooked through, 10 to 15 minutes.
Remove the chicken to a plate (reserve the liquid). Let cool, then shred.
Peel the sweet potatoes and cut into 1/2-inch cubes. Add to the liquid in the saucepan; cook
over medium heat, stirring occasionally, until just tender, about 15 minutes. Transfer to a
plate with a slotted spoon (reserve the liquid). Let the potatoes and liquid cool.
Cut the apples into matchsticks. Peel the cucumber, cut in half lengthwise and thinly slice.
Combine the apples, cucumber, kale, sesame seeds, chicken, sweet potatoes and sesame oil
in a large bowl. Toss with the reserved cooking liquid and the remaining 2 tablespoons
lemon juice. Season with salt and pepper; sprinkle with the peanuts.

Sesame Chicken Drumettes

Ingredients
1/3 cup teriyaki sauce
1 1/2 tablespoons dry sherry
1 1/2 tablespoons toasted sesame seeds
1 1/4 pounds chicken drumettes (about 12)
1 1/2 tablespoons barbecue sauce
1 1/2 tablespoons honey
1/4 teaspoon sesame oil
Directions
In a large resealable plastic bag, combine teriyaki sauce, sherry, and sesame seeds. Add
chicken drumettes, turning to coat. Seal bag and refrigerate for at least 30 minutes, or up
to 1 day.
Preheat oven to 400 degrees F.
Line a cookie sheet with foil. Using tongs, transfer drumettes to cookie sheet. Discard
marinade. Bake until drumettes are golden brown, about 15 minutes.
Mix barbecue sauce, honey, and sesame oil in a small bowl. Brush drumettes with half of
sauce mixture and bake for 5 more minutes. Using clean tongs, turn drumettes over, brush
other side with sauce mixture, and bake for 5 more minutes. Serve hot or at room
temperature.

Sweet 'n Sticky Sesame Chicken

Ingredients
10 ounces raw boneless skinless lean chicken breast, cut into nuggets
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup fat-free liquid egg substitute
1/4 cup whole-wheat flour
1/4 cup fat-free chicken broth
1 tablespoon cornstarch
2 tablespoons sugar-free pancake syrup
2 tablespoons seasoned rice vinegar
1 tablespoon ketchup
1/2 tablespoon reduced-sodium or lite soy sauce
1/2 teaspoon sesame oil
1/2 teaspoon crushed garlic
1 teaspoon sesame seeds
2 tablespoons thinly sliced scallions

Red pepper flakes, optional

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Directions
Preheat oven to 375 degrees F. Spray a baking sheet with nonstick spray and set it aside.
Season chicken with salt and pepper, and place in a bowl with egg substitute. Toss to coat
and set aside.
Put flour in another bowl. One at a time, use a fork or tongs to transfer chicken "nuggets"
to the flour bowl, allowing excess egg substitute to drain back into the egg bowl.
Thoroughly coat the chicken with flour and then transfer to the baking sheet. Repeat with
the remaining flour and chicken.
Bake the chicken in the oven until fully cooked, about 10 minutes.
Meanwhile, to make the sauce, combine broth with cornstarch in a nonstick skillet and
whisk to dissolve. Set stove to medium-low heat. Add syrup, vinegar, ketchup, soy sauce,
sesame oil, and garlic. Mix well. Stirring often, cook until it's thick enough to coat a spoon,
2 to 3 minutes.
Remove skillet from heat. Add chicken and toss to coat.
Plate and sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper
flakes.
Eat up!
PER SERVING (1/2 of recipe, about 1 cup): 288 calories, 4g fat, 815mg sodium, 24g carbs,
2.25g fiber, 6g sugars, 37g protein

Chicken Fingers With Curried Ketchup

Ingredients
Cooking spray
2 large eggs
1 tablespoon dijon mustard
2 teaspoons curry powder
1 teaspoon ground cumin

Kosher salt
2 cups panko (Japanese breadcrumbs)
3 skinless, boneless chicken breasts (1 1/2 to 1 3/4 pounds), cut into 1-inch-wide strips
1 bunch broccoli, cut into florets
3/4 cup ketchup
Juice of 1 lime
Directions
Preheat the oven to 400 degrees F. Set a rack on a baking sheet and mist with cooking
spray. Whisk the eggs, mustard, 1 teaspoon curry powder, the cumin and 1 teaspoon salt in
a shallow bowl. Mix the panko with 1/2 teaspoon curry powder in another bowl.
Dip the chicken strips in the egg mixture, letting the excess drip off, then coat with the
panko. Place the chicken on the rack and mist all over with cooking spray. Bake until
golden brown and cooked through, about 20 minutes.
Meanwhile, bring about 1 inch of water to a boil in a large pot with a steamer rack or
basket in place. Add the broccoli, cover and steam until crisp-tender, 8 to 10 minutes. Mix
the ketchup, lime juice and the remaining 1/2 teaspoon curry powder in a small bowl. Serve
the chicken strips with the curried ketchup and broccoli.
Per serving: Calories 330; Fat 5 g (Saturated 1 g); Cholesterol 155 mg; Sodium 1,190 mg;
Carbohydrate 34 g; Fiber 3 g; Protein 37 g

DINNER

Mche and Watermelon Radish Salad with Orange Champagne Vinaigrette

Ingredients
red onion, thinly sliced
2 tablespoons fresh orange juice
1 tablespoon extra virgin olive oil
1 tablespoon Champagne vinegar
1 teaspoon prepared mustard
pound (5 cups) Mche lettuce
4 watermelon radishes, ends trimmed, sliced into rounds
Fresh cracked black pepper
Instructions
Place onion slices in a small bowl filled with ice water and let stand 30 minutes. Drain and
set aside.
In a large bowl, whisk together orange juice and the next 3 ingredients until well-combined.
Add onion, Mche, and radishes and toss well to combine.
Divide among salad plates and serve immediately topped with black pepper.
Nutrition
Serving size: about 1 cups
Calories: 41; Total fat: 2.4 g; Saturated fat: 0.3 g; Cholesterol 0 mg; Sodium: 25 mg;
Potassium: 56 mg; Carbohydrate: 4 g; Protein: 1 g

Sea Bass la Provenale

Ingredients
Vegetable cooking spray
1 onion, chopped
2 green bell peppers, seeded and chopped
2 medium zucchini
4 large tomatoes, chopped
1 small eggplant peeled and diced into 1-inch pieces
1 tablespoon chopped fresh thyme
2 teaspoons chopped fresh rosemary
2 cups dry white wine
4 (5- to 6-ounce) sea bass fillets, each about 1-inch thick
2 lemons
? cup Nioise olives, pitted and roughly chopped
1 tablespoon capers, rinsed
Instructions
Preheat oven to 400 degrees. In a large, oven-proof skillet sprayed with vegetable cooking
spray, saut onion and peppers over medium-high heat until onions are translucent, about
3 minutes.
Add zucchini and cook an additional 2 minutes. Add tomatoes, eggplant, thyme, and
rosemary and cook, stirring occasionally, 5 to 7 minutes or until eggplant starts to soften.

Stir in white wine and bring to a simmer, reduce heat to medium-low and cook until liquid
reduces by half.
Place fish fillets on top of vegetables in skillet and squeeze 1 lemon over the top. Cover with
lid and place in oven. Cook 10 to 12 minutes or until fish is cooked to desired degree of
doneness.
Place fish fillets on warm serving plates. Squeeze remaining lemon over vegetables. Add
olives and capers and stir to combine. Adjust seasonings, as desired. Spoon over fish and
serve immediately.
Nutrition
Serving size: 1 fillet
Calories: 282; Total fat: 5.4 g; Saturated fat: 1.2 g; Cholesterol 75 mg; Sodium: 321 mg;
Potassium: 1364 mg; Carbohydrate: 23 g; Protein: 37 g

Vanilla Bean and Lavender Angel Food Cake

Ingredients
1 cups sugar, divided
1 vanilla bean
1 tablespoon organic lavender buds
1 cup sifted cake flour
12 large egg whites
teaspoon salt
1 teaspoon lemon juice
Garnish: Fresh blackberries, raspberries, or strawberries
Instructions
Preheat oven to 325 degrees. Place half the sugar in a small bowl. Scrape seeds from the
vanilla bean and add seeds to sugar along with the lavender. Whisk the sugar mixture until
well-combined. Add flour and whisk to combine.

In the bowl of an electric mixer, beat egg whites at high speed for 30 seconds. Add salt and
continue to beat until soft peaks form. Gradually add the remaining cup sugar and beat
until stiff peaks form. Add lemon juice.
Remove bowl from mixer. Gently sprinkle flour mixture over egg white mixture, cup at a
time and fold in after each addition, being careful to not deflate the egg whites. Once all the
flour is incorporated, spoon batter into an ungreased 10-inch tube pan. Gently swirl a knife
through the batter to break up any large air pockets.
Bake 50 minutes or until cake springs back when lightly touched. Remove from oven and
invert pan on a wire cooling rack. When cake is cooled completely, loosen it from the sides
of pan using a knife or spatula. Cut into 12 slices and serve with berries, if desired.
Nutrition
Serving size: 1 slice
Calories: 147; Total fat: 0.1 g; Saturated fat: 0 g; Cholesterol 0 mg; Sodium: 103 mg;
Potassium: 1 mg; Carbohydrate: 33 g; Protein: 5 g

Broccolini with Browned Garlic

Ingredients
1 tablespoon salt
1 pound broccolini, trimmed

1 teaspoon olive oil

3 garlic cloves, thinly sliced
Instructions
Bring a large stockpot of water to a boil. Add salt and broccolini and cook 5 minutes after
water comes to a boil again. Drain and set aside.
Meanwhile, in a large skillet over medium-high heat, saut garlic in olive oil, 2 minutes or
until golden brown. Add drained broccollini and toss to coat.
Nutrition
Serving size: about ? cups
Calories: 34; Total fat: 1.2 g; Saturated fat: 0.2 g; Cholesterol 0 mg; Sodium: 165 mg;
Potassium: 149 mg; Carbohydrate: 3 g; Protein: 2 g

Brown Rice Pilaf

1 tablespoon olive oil
1 small yellow onion, chopped
3 garlic cloves, minced
1 cup long grain brown rice (not instant)

2 12 cups fat-free low-sodium chicken broth or 2 12 cups vegetable broth

salt & pepper, to taste
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DIRECTIONS
In a small skillet, heat oil over medium-high heat. Add onion and garlic; cook, stirring,
until onion is golden, about 5 minutes.
Add rice and saut for 1 minute.
Add broth, and season with salt and pepper to taste; bring to a boil. Cover and reduce heat
to low.
Simmer until rice is tender and most of the liquid is absorbed, about 45-50 minutes. Check
rice occasionally and add water if necessary.
Uncover and let rice stand for 5 minutes before serving.

Oven Roasted Cauliflower

Ingredients
1 large cauliflower, about 2 pounds, cut into 1 1/2-inch flowerets
1/3 cup extra-virgin olive oil
2 1/2 tablespoons lemon juice
1 1/2 teaspoons finely chopped fresh rosemary leaves
1 1/4 teaspoons kosher salt
1/2 teaspoon fresh cracked white pepper
1 1/2 teaspoons minced garlic
ADD CHECKED ITEMS TO GROCERY LIST
Directions
Preheat the oven to 375 degrees F.

In a large bowl, combine all of the ingredients except the garlic. Toss to mix well and place
in a large baking dish or shallow roasting pan. Place the pan in the oven and roast the
cauliflower, turning once or twice, until tender and caramelized around the edges, 30 to 35
minutes. During the last 5 minutes of cooking, stir the garlic into the pan.