February is Heart Month

Snacks, for most people, are a reality of life. These are some tips for choosing the right ones to help your heart health.


Fresh fruits and veggies – carrots, berries, oranges, grapes and apple slices are just a few.

Pass on trans fats – found in cookies, pies, cakes and breads. Raise bad cholesterol.

Skip saturated fats – come from animal sources. Found in cheese, dairy products and baked goods.

Keep it low-sodium – check for sodium content, opt for lower salt content.

Watch drinks – drink water, coffee, soy milk, watch sodium and sugar content in beverages.

Look for baked chips and crackers, yogurts, nuts, protein and granola bars, and fresh fruits and vegetables.




2 egg whites

1/2 c. 1% milk

3 slices whole wheat bread, torn into pieces

1/4 c. finely chopped onion

1/4 tsp. onion powder

1 tsp. Worcestershire sauce

1/4 tsp. pepper

1/4 tsp. garlic powder

1/4 tsp. ground mustard

1/4 tsp. rubbed sage

1 lb. lean ground beef

3 Tbsp. ketchup

In large bowl beat egg whites. Add milk and bread; let stand for five minutes. Stir in onion, Worcestershire sauce and seasonings. Crumble beef over mixture; mix well. Shape into loaf in an 11×7” baking pan coated with nonstick cooking spray. Bake, uncovered, at 350° for 35 minutes; drain. Spoon ketchup over meat loaf. Bake 10-20 minutes longer or until meat thermometer reads 160°. Let stand for 10 minutes before slicing.




3 1/2 lbs. russet potatoes (about 5 large), peeled and quartered

1/8 tsp. paprika

3 garlic cloves, peeled

2 Tbsp. minced chives

1 1/2 c. (12 oz) fat-free sour cream

1 c. reduced-sodium chicken broth, warmed

1 tsp. salt

1/4 tsp. pepper

Place potatoes, garlic and paprika in large saucepan or Dutch oven; cover with water. Bring to boil. Reduce heat; cover and cook for 15-20 minutes or until potatoes are tender. Drain. In large mixing bowl, beat potatoes and garlic. Add sour cream, broth, chives, salt and pepper. Beat until smooth. Makes 10 servings.




2 (10 oz) pkgs. frozen chopped broccoli, thawed and drained 2 tsp. lemon juice

1/2 c. crushed seasoned stuffing

1 (10 3/4 oz) can reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

1 Tbsp. reduced-fat margarine, melted

1/4 c. shredded reduced-fat Cheddar cheese

Place broccoli in eight-inch square baking dish coated with nonstick cooking spray. Combine soup and lemon juice; pour over broccoli. Toss stuffing and margarine; sprinkle over soup mixture. Cover and bake at 350° for 25-30 minutes. Uncover; sprinkle with cheese. Bake five minutes longer or until cheese is melted. Makes seven servings.




1 (8 oz.) can unsweetened crushed pineapple, divided

2 medium firm bananas, sliced

1 (8”) reduced-fat graham cracker crust

1 (8 oz.) pkg. fat-free cream cheese

1 1/2 c. pineapple sherbet, softened

1 (1 oz.) sugar-free instant vanilla pudding mix

4 maraschino cherries, divided

1 (8 oz.) carton frozen reduced-fat whipped  topping, thawed, divided

1 Tbsp. chocolate syrup

1 Tbsp. chopped pecans

1 Tbsp. caramel ice cream topping

Drain pineapple, reserving juice. In small bowl, combine bananas and 2 Tbsp. reserved juice; let stand for five minutes. Drain bananas, discarding juice. Arrange bananas over bottom of crust; set aside. In large mixing bowl beat cream cheese and two tablespoons reserved pineapple juice. Gradually beat in sherbet. Gradually beat in pudding mix; beat two minutes longer. Refrigerate 1/3 cup pineapple until serving; fold remaining pineapple into cream cheese mixture. Fold in two cups whipped topping; spread evenly over banana slices. Cover and freeze until firm. Remove from freezer 10-15 minutes before serving. Chop three maraschino cherries and pat dry; arrange cherries and reserved pineapple around edge of pie. Drizzle with chocolate syrup and caramel topping. Dollop remaining whipped topping onto center of pie. Sprinkle with pecans; top with remaining cherry.




2 c. boiling water

1 pint orange sherbet

2 small pkgs. orange gelatin

1-2 (8 oz. ) cans mandarin oranges, drained

Combine all ingredients and place in mold. Refrigerate until set.  (Recipe from Brenda Jarvi)

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