In my quest to prepare healthier meals – and I’ve always tried to be conscious of that – I’m incorporating more and more of the foods from the Ten Best Foods For Our Hearts list and trying to avoid those on the Ten Worst Foods List that I posted on Monday.
I even started feeling so guilty on Monday evening that I actually did bake my okra rather than fry it and decided to save the fried green tomatoes for another day. Now…I will tell you that I do like my okra better when it’s fried, but it was tasty nonetheless.
TEN BEST FOODS FOR OUR HEARTS
1. Salmon– a good source of protein, lots of Omega 3 and relatively low in calories (tuna, mackerel, halibut are also good choices)
2. Olive Oil – excellent alternative to butter, helps lower LDL, use in moderation. Do not use olive oil for frying as it has a low smoke point.
3. Beans – great source of fiber and protein without the fat
4. Oatmeal – helps to lower LDL, good source of fiber. Use coarse or steel cut oats, not instant. Instant oatmeal does not provide the same benefits. I often grind up oatmeal and add it in to replace part of the flour whenever I am baking.
5. Spinach – fiber, foliate with minimum calories. (kale, arugula, collards, turnip greens – other dark green leafy vegetables – are good choices) I love a good fresh spinach salad with strawberries and blueberries, feta cheese and red onions. Yum!
6. Blueberries – good fiber source, lots of antioxidants, low in calories. Use as a snack food, in salads, pancakes, and with cereal.
7. Walnuts – good source of Omega 3, a monounsaturated fat. Eat small serving each day as a snack. Be aware that not all nuts are the same:( Toss some toasted walnuts on the top of that fresh spinach salad.
8. Soy – great lean protein source (tofu, soy milk, edamame, roasted soybeans as a snack)
9. Quinoa – a complete protein with a nice, nutty flavor. Use as a hot cereal, side dish, or salad.
Give this Summer Corn Salad a try. I use it as a side dish and often as a meal for lunch. It’s really full of good stuff
Summer Corn Salad
3 cups whole kernel corn (2 cans) – I prefer frozen or fresh
1 can rinsed black beans (kidney, cannellini, garbanzo, edamame or pinto work well also)
3/4 cup chopped celery
3/4 cup chopped bell pepper (red or yellow add some extra nice color)
1/2 cup chopped red onion
1 can rinsed black beans (kidney, cannellini, garbanzo, edamame or pinto work well also)
3/4 cup chopped celery
3/4 cup chopped bell pepper (red or yellow add some extra nice color)
1/2 cup chopped red onion
Mix all of the vegetables together in a bowl and add the dressing after it is mixed. Chill well before serving. I sometimes add chopped cucumber and cherry tomatoes. I’ve even been known to throw in a minced jalapeno for extra kick.
Dressing:
1 cup rice (or white) vinegar
1/3 cup olive oil
1/2 teaspoon cracked black pepper
1 teaspoon salt (or to taste) 2 Tablespoons sugar (I usually omit this.)
1 cup rice (or white) vinegar
1/3 cup olive oil
1/2 teaspoon cracked black pepper
1 teaspoon salt (or to taste) 2 Tablespoons sugar (I usually omit this.)
Thanks for joining me for What’s On the Menu Wednesday. One of these days I’m gonna’ get around to designing a badge…well, maybe.
I look forward to what you have to say:)
I love a good corn salad!! Thanks!
If you make a button, I’ll put it om my blog, as a reminder to link up each Wednesday! Otherwise I tend to forget! I don’t even know how to make buttons so I don’t blame you, thanks!
Love corn! I’m going to really try to eat more this season now that it’s back. We made some the other night and it was so good!
Great info, Debbie. Thanks for sharing. I’m glad to see some of my favorite foods on the list…spinach & blueberries.
Corn salad sounds wonderful. ‘Tis the season! Thanks for hosting today Debbie.
e-Mom @ Susannah’s {Kitchen}
You can’t go wrong with a good corn salad and this one sounds delicious! Thanks for listing those heart healthy foods. : )