Foodie Fridays: Second Edition
Foodie Fridays: Second Edition
This past week we observed World Heart Day by spreading awareness and offering tips to improve heart health!
How much do you know about your heart? It’s a pretty amazing part of your body! The heart is the hardest working muscle in the body, pumping about 2,000 gallons of blood and beating about 100,000 times every day. To keep your heart healthy and strong, we created this three-day recipe challenge to give your heart a little tender loving care. Don’t fret if you’re not the best chef or can’t spare much time for cooking. We’ve made this guide specifically for you to be fast and simple!
DAY 1 MEAL PLAN
Breakfast: 310 calories
- Orange juice shelf stable (4 oz.)
- Nonfat milk (ultra-high temperature – 8 oz.)
- Cinnamon oatmeal or high-fiber cereal (6 oz.)
- Raisins (1 tbsp.)
- Crackers (6)
- Coffee or tea (8 oz.)
Lunch: 470 calories
- Minestrone soup (6 oz.)
- Chicken salad (4 oz.)
- Unsalted saltine crackers (12)
- Peaches (4 oz.)
Afternoon snack: 80 calories
- Low-salt popcorn
Dinner: 455 calories
- Beef tips stew (6 oz.)
- Mashed potatoes (4 oz.)
- Mixed vegetables (4 oz.)
- Pineapple chunks in water (4 oz.)
- Milk (8 oz.)
Evening snack: 70 calories
- Nonfat milk (ultra-high temperature – 8 oz.)
- Can of fruit cocktail in water (4 oz.)
DAY 1 DIRECTIONS
Minestrone soup
Ingredients:
- 6 oz. can low sodium minestrone soup
Directions:
Open can, pour i pot and heat to 165 degrees. Serve.
Chicken salad
Ingredients:
- 4 oz. can white chicken breast (fat free)
- 1 oz. light mayonnaise
- 1 pkg. Mrs. Dash
Directions:
Pour can, mayonnaise and Mrs. Dash in a bowl. Mix well. Refrigerate leftovers for later use.
Beef tips
Ingredients:
- 6 oz. can beef tips stew with vegetables
Directions:
Open can, pour in pot and heat to 165 degrees. Serve.
Mashed Potatoes
Ingredients:
- 4 oz. instant mashed potatoes
- 1 cup hot water
- 1 tbsp. dehydrated milk
Directions:
In a bowl combine water, milk, Mrs. Dash and slowly add dehydrated potatoes. Whisk vigorously. Serve hot.
Mixed vegetables
Ingredients:
- 4 oz. low sodium mixed vegetables
- 1 pkg. Mrs. Dash
Directions:
Open can, pour in pot, and add package of Mrs. Dash. Stir and heat up to 165 degrees and serve.
DAY 2 MEAL PLAN
Breakfast: 310 calories
- Apple juice (shelf stable – 4 oz.)
- Nonfat milk (Ultra-high temperature – 8 oz.)
- Peanut butter wrap (1 medium/large high fiber tortilla – 100 calories or less)
- Peanut butter (1 tbsp.)
- Granola (1 tbsp.)
- Coffee or tea (8 oz.)
Lunch: 470 calories
- Vegetable soup (6 oz.)
- Tuna salad on two slices of wheat bread (4 oz.)
- Pineapple chunks in water (4 oz.)
Afternoon snack: 80 calories
- Almonds (1 oz.)
- Raisins (golden – 2 tbsp.)
Dinner: 455 calories
- Macaroni and cheese (6 oz.)
- Green beans (4 oz.)
- Crackers (6)
- Fruit cocktail in water (4 oz.)
- Milk (8 oz.)
Evening snack: 70 calories
- Nonfat milk (Ultra-high temperature – 8 oz.)
- Peach cup (4 oz.)
DAY 2 DIRECTIONS
Vegetable soup
Ingredients:
- 6 oz. can low sodium vegetable classic with barley soup
Directions:
Open can, pour in pot and heat to 165 degrees. Serve.
Tuna salad
Ingredients:
- 4 oz. can Chicken of the Sea light tuna in water
- 1 oz. light mayonnaise
- 1 pkg. Mrs. Dash
Directions:
Open can and put in bowl, combine mayonnaise and Mrs. Dash. Mix well. Refrigerate leftovers for later use.
Macaroni and cheese
Ingredients:
- 8 oz. dry elbow macaroni
- 32 oz. water
- 1 cup Knorr cheese sauce mix
- 1 cup water
- 1 pkg. Mrs. Dash
Directions:
Bring water to a boil, add elbows and cook until tender. Drain noodles and set aside. Heat water, pour over dehydrated cheese and stir. Combine noodles, cheese sauce and Mrs. Dash. Serve hot.
Green beans
Ingredients:
- 4 oz. can low sodium green beans
- 1 pkg. Mrs. Dash
Directions:
Open can, pour in pot, add package of Mrs. Dash. Stir and heat up to 165 degrees. Serve hot.
DAY 3 MEAL PLAN
Breakfast: 310 calories
- Fruit cup (can) in water (4 oz.)
- Nonfat milk (Ultra-high temperature – 8 oz.)
- Oatmeal (6 oz.)
- Hummus (2 oz.)
- Whole wheat crackers (12)
- Coffee or tea (8 oz.)
Lunch: 470 calories
- Chicken noodle soup (6 oz.)
- Peanut butter and diet jelly sandwich on wheat bread (1)
- Fruit cocktail (4 oz.)
Afternoon snack: 80 calories
- Granola bar (1)
Dinner: 455 calories
- Chicken and gnocchi (8 oz.)
- Alfredo sauce (2 oz.)
- Carrots and peas (4 oz.)
- Peaches in water (4 oz.)
- Milk (8 oz.)
Evening snack: 70 calories
- Nonfat milk (Ultra-high temperature – 8 oz.)
- Can fruit cocktail in water (4 oz.)
DAY 3 DIRECTIONS
Chicken noodle soup
Ingredients:
- 6 oz. can light chicken noodle soup
Directions:
Open can, pour in pot and heat to 165 degrees. Serve hot.
Chicken and gnocchi
Ingredients:
- 3 oz. potato gnocchi
- 5 oz. can white chicken breast (fat free)
- 1 cup hot water
- 1 tbsp. dehydrated milk
- 1 pkg. Mrs. Dash
- 1 tbsp. all purpose flour
Directions:
Open can of chicken and drain. Heat water and combine milk and Mrs. Dash. Combine milk, gnocchi and chicken. Stir, slightly sift flour over mixture to thicken. Serve warm.
The most important thing to remember when cooking for a healthy heart is to keep the salt content low, and be sure to mix in plenty of fruits, veggies and high fiber foods. Your heart will thank you. Happy cooking!
