Nutrition & Healthy Lifestyles

Healthnetwork has long been an advocate of healthy living and preventive health care. Knowing that your diet is inextricably tied to your health, we will from time to time, provide you with various articles on nutrition, exercise or healthy recipes from our Healthnetwork affiliated hospitals. Healthy habits start with a single step and our intention is to publish a few of these steps to help you stay or get on the healthy lifestyle path. 

The following recipes are examples of some of the many healthy recipes found in the new Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook by authors  Bonnie Sanders Polin and Frances Towner Giedt.   For more information on the book click here.  Information and photos are made possible through: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (c) 2007, published by Broadway Books, available wherever books are sold.

Tuscan Bean Spread TuscanBean_DG-013.jpg

 

This bean spread is perfect for either a sandwich or a party. Make it the day before and store it in an airtight container. Serve with grated carrot, radish sprouts, and chopped tomatoes on whole wheat bread for sandwiches or with a basket of interesting breads – lavosh, pappadam, and small sesame breadsticks – or crudités for a party.

 

Make 3 cups (16 servings) 

6 ounces dried white beans or two 15-ounce canned cannelloni beans, drained
Olive oil cooking spray or ½ teaspoon extra virgin olive oil
4 large shallots, chopped
4 garlic cloves, minced
1 ½ tablespoons chopped fresh oregano
½ tablespoon fennel seed
3 ¾ cups fat-free, reduced-sodium chicken broth or vegetable broth
1/3 to ½ cup fresh lemon juice

1. If using dried beans, put the beans in a large pot with water to cover. Bring to a boil, remove from heat, cover, and let stand at room temperature for 1 hour. Drain beans and set aside.
2. Lightly coat the bottom of a nonstick pot with cooking spray. Add the shallots and garlic and cook, stirring, over medium heat until the shallots are wilted, about 5 minutes. Add the rosemary, oregano, and fennel. Cook, stirring, for 1 minute more. Add the beans and broth, and bring to a boil. Reduce the heat and simmer on low heat for 30 to 40 minutes, until the beans are tender. Remove from heat.
3. When the bean mixture is cool, transfer it to a food processor or blender. Puree, adding lemon juice as needed for the desired consistency.

 

Per serving ( 3 tablespoons): 55 calories (3% calories from fat), 0 g total fat (0 g saturated fat), 3 g protein, 11 g carbohydrate, 3 g dietary fiber, 0 mg cholesterol, 116 mg sodium, 245 mg potassium

 

Layered Tabbouleh and Vegetable Salad

 

This is a terrific salad to take to a party because it doesn’t require refrigeration. It can sit at room temperature for hours. Be sure to use your prettiest glass salad bowl (preferably one on a pedestal) to show off every layer.

 

Makes 8 servings

6 cups Lemon and Fresh Herb Tabbouleh
3 large jarred roasted red bell peppers (about 3 ounces), julienned
One 15-ounce can chickpeas, rinsed and drained
One 10-ounce package frozen artichoke hearts, thawed and cut in half
½ English cucumber, very thinly
3 ounces reduced-fat Chedder cheese, cubed
1 large fennel bulb, trimmed
6 cups (about 6 ounces) mixed greens, such as mesclun
8 radishes, very thinly sliced
1 tablespoon red wine vinegar
½ teaspoon Dijon mustard
1 tablespoon extra virgin olive oil

 

1. Place the tabbouleh in the bottom of a 3-quart clear salad bowl. Place the peppers on the tabbouleh. Layer the chickpeas, artichoke hearts, cucumber, and cheese. Cut the fennel bulb in half from top to bottom. Cut the halves into paper-thin slices crosswise. Add the fennel to the salad and top with the greens and radishes.
2. Whisk together the vinegar, mustard, and oil. Drizzle evenly over the salad. Cover tightly with plastic wrap and refrigerate for 6 to 24 hours. When ready to serve, toss lightly to coat evenly.

 

Per serving: 240 Calories (305 calories from fat), 8 g total fat (2 g saturated fat), 10 g protein, 33 g carbohydrate, 9 g dietary fiber, 10 mg cholesterol, 420 mg sodium, 716 mg potassium

 

Dietitian’s Note: This dish is a powerful source of potassium and dietary fiber and a great way to meet your vegetable goals!

 

Vegetables, Tofu, and Soba Noodles in Sweet Ginger Sauce

 

We love to stir-fry the freshest vegetables in the market, but many recipes of this type are very high in fat and salt. The fresh ginger sauce disguises the lack of both. Make sure that you purchase soba noodles that are low in sodium. The ones we use have 15 milligrams per serving and are widely available. If you have difficulty finding them, substitute wide whole wheat noodles, which are also low in salt and are available in most supermarkets. Hoison is a sweet sauce made from soybeans and spices that is used in many Asian dishes. Refrigerate after opening. Thai chili sauce is also available in most supermarkets and adds heat and more spices to the sauce. Like most stir-fries, this can be made in minutes if you have all the ingredients chopped and ready to go.

 

Makes 4 servings

 

Sweet Ginger Sauce

½ cup fresh orange juice
2 tablespoons hoisin sauce
2 teaspoons reduced-sodium soy sauce
2 tablespoons minced fresh ginger
½ to 1 teaspoon Thai chili sauce
3 ounces buckwheat soba noodles
1 teaspoon sesame oil
1 teaspoon peanut oil
6 ounces water-packed light extra-firm tofu, frozen, prepared for cooking (page), and cut into ½ -inch cubes
4 scallions, white parts and 3 inch of the green, sliced on the diagonal in 1/2-inch slices
2 garlic cloves, thinly sliced on the diagonal
2 carrots, grated
¼ pound snow peas, sliced lengthwise into thirds
½ red bell pepper, seeded and thinly sliced
6 ounces mushroom, sliced
4 ounces baby spinach (about 2 cups)
8-ounces mung bean sprouts
¼ cup chopped fresh cilantro
Lime wedges


1.  Combine all ginger sauce ingredients in a small pan, using chili sauce to taste. Heat to a simmer and cook for 1 minute. Set aside. Cook the soba nobles 1 minute less than directed on the package, Drain and set aside.

2.  Heat the sesame and peanut oils in a nonstick skillet or wok over high heat until hot. Stir in the tofu, scallion, garlic, carrots, snow peas, bell peppers, and mushrooms. Stir-fry for 2 minutes.

3.  Lower the heat to medium; add the Sweet Ginger Sauce. Stir in the spinach, bean sprouts, and reserved soba noodles. Cook just until the spinach wilts, then add the cilantro.

4.  Serve immediately garnished with lime wedges.

Per serving: 220 calories (13% calories from fat), 3.5 g total fat (0.5 g saturated fat), 12 g protein, 40g carbohydrate, 6 g dietary fiber, 0 mg cholesterol, 590 mg sodium, 660 mg potassium

 

 

Thai Swordfish in Red Curry Sauce

 

This Thai recipe can be adapted for many kinds of fresh or frozen seafood. You can use any firm fish as well as scallops, the meat of lobster tails, or shrimp. This dish easily becomes a stunning vegetarian entrée, use firm tofu instead of seafood and you’ll convert any undecided guests into fans of this healthy plant protein.

 

Makes 4 servings 

Olive oil cooking spray
1 garlic clove, minced
1 shallot, minced
¼ cup light unsweetened coconut milk
1 ½ to 2 teaspoons red curry paste
1/8 teaspoon sugar substitute
1 teaspoon grated lime zest
1 pound swordfish, skin removed, cut into 1-inch cubes
2 teaspoons Thai fish sauce (nampla)
1 small zucchini (about 4 ounces), cut into thin 3-inch matchsticks
½ small red bell pepper, seeded and thinly sliced
10 ounces baby spinach
2 cups hot cooked brown basmati rice
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh cilantro or mint
1 lime, quartered 

1.  Coat a large nonstick skillet with cooking spray. Add the garlic and shallot, and sauté for about 5 minutes over medium heat, until they begin to wilt. Add 1/3 cup of the coconut milk and continue to cook for 2 to 3 minutes, until it begins to thicken slightly.
2.  Add the curry paste to taste, sugar substitute, and lime zest; stir to combine. Add the swordfish and cook for 1 minute, stirring constantly. Stir in the remaining coconut milk, fish sauce, zucchini, and bell pepper. Cook, stirring, for a few minutes, until the vegetables are crisp-tender and the swordfish is cooked through. Add the spinach and cooked just until it wilts. Remove from heat.
3.  Lightly coat a 1/2 –cup mold with cooking spray. Spoon a fourth of the hot rice into the mold and press down firmly. Unmold onto a shallow soup bowl or dinner plate. Spoon a fourth of the curried swordfish over the rice; garnish with basil and cilantro and top with lime. Repeat with the remaining servings.

 

Per serving: 340 calories(25% calories from fat), 9 g total fat (4 g saturated fat), 31 g protein, 33 g carbohydrate,6 g dietary fiber, 50 mg cholesterol, 480 mg sodium, 590 mg potassium

 

 

Chicken Skewers, San Francisco-Style, with Asian Slaw

 

This recipe illustrates the influence of the Pacific Rim on San Franciscan cuisine. Here, we’ve marinated cubes of boneless chicken breasts chicken breasts in an Asian-style marinade, then thread them into skewers with the snow peas and cherry tomatoes. After grilling, serve over our slaw, a crunchy mix of cabbage, bean sprouts, and daikon (Japanese radish). Hoisin sauce is a sweet, spicy sauce sold in the Asian food section of most large supermarkets and Asian markets. You could substitute tomatoes based chili sauce with good results.

 

Makes 4 servings

 

Marinade

¼ cup hoisin sauce
¼ cup rice wine vinegar
2 tablespoons reduced-sodium soy sauce
¼ teaspoon sesame oil
¾ pound boneless, skinless chicken breasts
36 fresh snow peas, about 6 ounces
20 cherry tomatoes, about
1 ¼ pounds Asian Slaw (recipe follows)  

1.  In a medium bowl, whisk together the marinade ingredients. Set aside. Remove and discard any visible fat from the chicken. Rinse and pat dry. Cut into ½ -inch cubes.
2.  Place in the marinade, cover, and refrigerate for at least 30 minutes or up to 2 hours. If using a wooden rather than metal skewers, soak them in warm water for 30 minutes to prevent burning.
3.  Light a grill or preheat the broiler. Blanch the snow peas in boiling water to cover for 1 minute. Drain. Thread the chicken cubes, snow peas, and cherry tomatoes onto 4 skewers.
4.  Grill over medium-high heat for 3 to 4 minutes per side. Serve hot over bed of crunchy Asian Slaw.

 

 

Per serving: 240 calories (41% calories from fat), 1 g total fat 11 g (1 g saturated fat), 23 g protein, 1,114 g carbohydrate, 3 g dietary fiber, 50 mg cholesterol, 220 mg sodium, 665 mg potassium

 

Asian Slaw

 

Makes 4 servings

1 cup shredded red cabbage
1 cup shredded green cabbage
1 cup shredded carrots
2 cups mung bean sprouts
½ cup shredded daikon radish 

Dressing

 1 tablespoon canola oil
1 tablespoon rice wine vinegar
1 teaspoon honey
¼ teaspoon sesame oil
½ teaspoon sesame seeds, toasted 

In a large bowl, combine the red and green cabbage, carrots, bean sprouts, and radish. In a small bowl, whisk together the dressing ingredients. Drizzle over the slaw and lightly toss. Serve at once as a bed for the grilled chicken skewers. 

 

Per serving:  80 calories (50% calories from fat), 4.5 g total fat (0 g saturated fat), 3 g protein, 10 g carbohydrate, 3 g dietary fiber, 10 mg cholesterol, 39 mg sodium, 265 mg potassium

 

 

 

Beef Chili with Butternut Squash

 

With a perfect flavor balance between the sweetness of the squash and the heat of the chili, this one-pot meal will please adults and children alike. To peel the butternut squash quickly and easily, use a sharp paring knife or a vegetable peeler.

 

Makes 6 servings  

1 pound ground sirloin
1 medium onion, chopped
1 red bell pepper, seeded and chopped
One 14 ½ -ounce can no-salt-added diced tomatoes with juice
1 small butternut squash chopped into ½ -inch dice (about 3 ½ cups)
1 ½ tablespoons tomato paste
2 teaspoons dried oregano
1 tablespoon ground cumin
1 tablespoon chili powder
Two 15-ounce cans black beans, rinsed and drained
3 garlic cloves, minced
½ jalapeno, seeded and minced, optional
½ cup chopped fresh cilantro, plus 6 sprigs for serving
3 scallions, white parts and 3 inches of the green, thinly sliced
1/3 cup light sour cream
½ cup shredded low-fat Cheddar cheese

1.  Sauté the beef, onion, bell pepper, and tomatoes in a large Dutch oven over medium-high heat, stirring to break up the meat.
2.  Drain the meat and vegetables in a colander and return to the pot. Add the squash, 2 cups of water, tomato paste, oregano, cumin, chili powder, beans, and garlic. Bring to a simmer. Continue to cook for about 20 minutes, stirring occasionally, until the squash is tender. Add the jalapeno, if using, and the cilantro; simmer for 10 minutes. Add more water if needed.
3.  Ladle the chili into soup bowls. Garnish each bowl with a cilantro sprig. Pass the scallions, sour cream, and cheese.

 

Per serving: 300 calories (18% calories from fat), 6 g total fat (2.5 g saturated fat), 26 g protein, 44 g carbohydrate, 14 g dietary fiber, 46 mg cholesterol, 518 mg sodium, 996 mg potassium

 

VARIATION: The chili is equally good made with white meat turkey, chicken or buffalo.

 

Lemon and Fresh Herb Tabbouleh

 

We’ve been making tabbouleh for years, but when Fran’s Iranian friend Parvine Latimore made it for a special party, we both changed our recipes. Parvine used extra lemon juice and more fresh herbs than we were used to. The result was incredible-a delicious taste of lemon with every bite of grain and a burst of freshness from the blend of fresh herbs with every mouthful.

Makes 8 servings


½ cup medium-or-fine-grain butter
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
2 cups finely chopped fresh flat-leaf parsley (about 3 bunches)
¼ cup diced red onion
2 medium tomatoes, seeded and diced
1/3 cup finely chopped fresh mint
¼ cup finely chopped fresh basil
3 tablespoons finely chopped fresh dill
3 tablespoons finely chopped fresh cilantro
1/3 cup fresh lemon juice

Bring kettle of water to a boil. Stir together the bulgur and 1 tablespoon of the olive oil in a heatproof bowl. Add boiling water to cover. Cover the bowl tightly with plastic wrap and let stand for 15 minutes. Drain in a sieve, pressing on the bulgur to remove any excess liquid. Transfer the bulgur to a large bowl and toss with the remaining 1 tablespoon olive oil and the rest of the ingredients until everything is well mixed. Cover and refrigerate for at least 3 hours. Serve cold.

 

Per serving: 80 calories (45% calories from fat), 4 g total fat (0.5 g saturated fat), 2 g protein, 12g carbohydrate, 3 g dietary fiber, 0 mg cholesterol, 15 mg sodium, 237 mg potassium

 

Dietitian’s Note: Although high in the percentage of calories from fat, this salad is low in total calories and a good source of dietary fiber and monounsaturated fat.

 

Thai Green Beans

 

We love Thai food with its sweet and hot sauces and flavors of cilantro or Thai basil. Here we add the tastes of Thailand to our favorite green beans to make a side dish that pleases people of all ages. We also use this sauce over grilled white fish and chicken.

Makes 4 servings 

1 pound green beans
1 teaspoon sesame oil
1 tablespoon rice wine vinegar
1 teaspoon reduced-sodium soy sauce
¼ teaspoon sugar substitute
1/8 to ¼ teaspoon crushed red pepper flakes, optional
1 garlic clove, minced
Juice of 1 lime
2 tablespoons chopped fresh cilantro or Thai basil
2 tablespoons crushed or chopped unsalted dry roasted peanuts

 

1.  Cook the green beans in boiling water to cover until just crisp. Drain and return to the pot.
2.  Combine the sesame oil, rice vinegar, soy sauce, sugar substitute, red pepper flakes, garlic, and lime juice. Toss with the green beans. Just before serving, stir in the cilantro and top with the peanuts.

 

Per serving: 80 calories (37% calories from fat), 3.5 g total fat (0.5 g saturated fat), 3g protein, 11 g carbohydrate, 4 g dietary fiber, 0 mg cholesterol, 50 mg sodium, 285 mg potassium

 

 

Sweet Potato Mousse

 

A mousse can be sweet or savory, like this lighter-than-air side dish. It makes a lovely accompaniment to simple meals but will also become a tradition at holiday festivities. It can be made ahead of time and reheated in the microwave at 50 percent power for a minute or two. Here we use sweet potatoes and bake them in a 6-ounce soufflé cups, but you can use a gratin or casserole and bake for about 30 minutes. Well-drained cooked shredded zucchini, spinach, or any combination of leftover cooked vegetables you can have in the refrigerator will make a mousse that makes simple grilled chicken an occasion.

Makes 4 servings

Refrigerate butter-flavored cooking spray
One 8-ounce sweet potato, peeled and quartered
1 shallot, minced
½ teaspoon grated fresh ginger
¼ cup egg substitute, plus 1 egg white
¾ cup evaporated skim milk
Freshly ground pepper
¼ teaspoon freshly grated nutmeg

1.  Preheat the oven to 375F. Spray four 6-ounce soufflé dishes with cooking spray. Bring a kettle of water to a boil and a separate pot of enough water to cover the sweet potatoes to a boil.
2.  Cook the sweet potato in boiling water until very tender, 15 to 20 minutes. Drain. Place in a blender or food processor.
3.  While the potato is cooking, coat a nonstick skillet with cooking spray. Add the shallot and ginger and sauté over medium heat until the shallot is very soft, 10 to 12 minutes. Place in the food processor with the potato. Add the remaining ingredients and process until smooth.
4.  Pour the sweet potato mixture into the soufflé cups and set inside a larger baking pan positioned on the center rack of the oven; pour boiling water halfway up the sides. Bake for about 20 minutes, until a knife inserted in the center comes out clean. Remove from the water bath and allow to rest for 10 minutes. Serve warm.

 

Per serving: 110 calories (7% calories from fat), 1 g total fat (0 g saturated fat), 6 g protein, 18 g carbohydrate, 1 g dietary fiber, 0 mg cholesterol, 125 mg sodium, 401 mg potassium

 

Rustic Fresh Blueberry Tart

 

Frozen puff pastry comes to the rescue for a quickly assembled dessert that canBlueberryTart_DG-166.jpg be adapted as various seasonal fruits arrive at the market.

Makes 12 servings

 

Refrigerated butter-flavored cooking spray
1 quart fresh blueberries
2 tablespoons cornstarch
1 tablespoon grated lemon zest
1/3 cup sugar substitute
Unbleached all-purpose flour, for dusting
1 sheet frozen puff pastry (1/2 of a 17.3 package), thawed
1 tablespoon fresh lemon juice
Frozen light whipped topping, thawed, optional

1.  Preheat the oven to 400F. Coat a nonstick baking sheet with cooking spray. 2.  Place the berries in a bowl. Stir in the cornstarch, lemon zest, and sugar substitute, making sure that all berries are well coated.
3.  On a lightly floured board, roll the puff pastry to a 12 x 14 –inch rectangle. Place on the prepared baking sheet.
4.  Mound the berries on the pastry, leaving a 1 ½ inch border. Fold in the four corners. Using wet fingers, bring up the border of the dough over the edge of the berries, pleating as you go to form a rustic free-form oval or rectangle. Sprinkle the berries with lemon juice. Generously coat the top of the tart with cooking spray and bake 40 to 45 minutes, until the berries are cooked and the pastry is golden.
5.  Serve warm or at room temperature with a dollop of light whipped topping, if desired.

Per serving: 140 calories (36% calories from fat), 6 g total fat (1.5 g saturated fat), 2 g protein, 20 g carbohydrate, 3 g dietary fiber, 0 mg cholesterol, 70 mg sodium, 40 mg potassium

 

VARATION: Apple Currant Tart. Substitute 3 large peeled, thinly sliced Granny Smith apples for the berries. Add ¼ cup dried currants that have been macerated in 2 tablespoons dry sherry. Reduce the sugar substitute to 2 tablespoons. Add ½ teaspoon ground cinnamon. Bake according to the master recipe.

 

Per serving: 130 calories (36% calories from fat), 6 g total fat (1.5 g saturated fat), 2 g protein, 20 g carbohydrate, 2 g dietary fiber, 0 mg cholesterol, 70 mg sodium, 65 mg potassium

 

 

 These recipes can all be found in the new Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook by authors  Bonnie Sanders Polin and Frances Towner Giedt.   For more information on the book click here.  Information and photos are made possible through: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (c) 2007, published by Broadway Books, available wherever books are sold.