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'heart health' posts

Baked Sweet Potato Wedges

There’s no simpler recipe that offers such hearty praise, so plan to serve this often to small and large groups. Cutting the potatoes into thick slices will keep the ends from burning. For variety, sprinkle parmesan cheese over the potatoes 5 minutes before they are done.

Ingredients

  • 1 large sweet potato, peeled (approximately 1 pound)
  • canola oil spray

Directions

  1. Preheat oven to 400º.
  2. Cut potato in half lengthwise and each half into 4 wedges.
  3. Place wedges onto baking sheet and spray with oil all over.
  4. Bake for 20-25 minutes or until done. Serve immediately.

Per serving (1 wedge, or 1/4): 48 calories, 1 gm protein, 10 gm carbohydrate, 1 gm fat, 0 gm sat fat, 0gm mono fat, 0 mg cholesterol, 2 gm fiber, 16gm sodium

Healthy Hot Cereal

Of course oatmeal can stand alone on its heart-healthy merits. But in this easy new recipe—and with a couple of nutritionally charged ingredients—our old favorite gets an impressive makeover. Serves 4.

Ingredients

  • 3 cups water
  • 1½ cups rolled oats
  • ¼ cup wheat germ
  • 2 tablespoons ground flax seeds
  • ½ cup raisins
  • 1 teaspoon cinnamon

Directions

  1. In a heavy saucepan, bring the water to boil
  2. Stir in oats, wheat germ, and flax.
  3. Reduce heat to medium and cook uncovered 10 minutes, stirring occasionally.
  4. Remove from heat, stir in raisins, and cinnamon. Cover and let stand 5 minutes.

Per serving: 235 calories, 8 gm protein, 43 gm carbohydrate, 5 gm fat, 1 gm sat fat, 1 gm mono fat, 0 mg cholesterol, 7 gm fiber, 10 mg sodium

THE SEASONED COOK Double the hot cereal recipe on the weekend and microwave portions weekdays. Flax seed is a great source of Omega-3 fatty acids and helps boost the HDL cholesterol level. Put a freshly ground tablespoon on any morning breakfast. 

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