As we've heard time and again, heart disease is the No. 1 killer of women in the United States. Feb. 2 marks the 10th Annual National Wear Red Day to help raise awareness about this silent killer, and to dispel myths surrounding it. One easy way to take care of your heart is by eating healthier. Susan Levy is the founder of The Well-Fed Heart, a site dedicated to heart-healthy recipes. She says good food doesn't have to taste bland. She shows us how to make two Super Bowl soups that are both delicious and heart-friendly.
Mac’s Hearty Beef Stew
YIELD: serves four
2 tablespoons whole wheat unbleached flour
1 teaspoon each of dried rosemary, sage and thyme, chopped finely
1 teaspoon ground black pepper
1 tablespoon olive oil
8 ounces lean beef steak in ¾ inch cubes
1 cup beef broth, low-sodium
3 medium carrots, sliced ½ inch thick
1 medium onion, chopped
2 stalks celery, sliced ½ inch thick with leaves
1 medium potato in ¾ inch cubes
3 cloves garlic, finely chopped
1 cup mushrooms, quartered
1 14.5 ounce can diced tomatoes, low-sodium
¼ cup nonfat milk
2 tablespoons cornstarch
Combine flour, rosemary, sage, thyme, and pepper in a plastic bag. Add beef and shake to coat. Reserve any excess flour mixture.
Heat oil in stew pot at medium heat and brown beef on all sides, about 5 minutes. Remove beef from pot.
Deglaze pot with ¼ cup of beef stock. Add carrots, onions, celery, potato, garlic, mushrooms and remainder of stock. Simmer 15 minutes.
Return beef to pot with vegetables, add tomatoes and simmer 10 minutes or until vegetables are cooked, but still firm.
Combine milk, reserved flour and cornstarch. Add mixture to pot and simmer until sauce thickens, about 5 minutes. Serve.
Per serving: 319 calories, 26 gm protein, 34 gm carbohydrate, 9 gm fat, 3 gm sat fat, 5 gm mono fat, 56 mg cholesterol, 6 gm fiber, 211 mg sodium
Tangy Beet Soup
YIELD: Serves four, with leftovers
1 pound beets
1 tablespoon olive oil
1½ cups onions, chopped
2 cloves garlic, minced
1½ cups red cabbage, shredded
1 14.5-ounce can tomatoes, diced
1½ cups chicken broth, fat free
2 cups water
¼ cup balsamic vinegar
1 tablespoon sugar
1 teaspoon dill weed
½ teaspoon salt
½ teaspoon pepper
¼ cup yogurt, low-fat
Roast beets in 400° oven for 40 minutes or until easily pierced with a knife. Cool, peel, and quarter.
In large skillet heat oil and sauté onions, garlic and cabbage until cabbage is wilted (about 10 minutes).
Add rest of ingredients except yogurt, cover and simmer for 30 minutes. Let cool.
Process in food processor or blender until fairly smooth but retaining some texture.
Garnish with a dollop of yogurt and a pinch of dill weed. Serve warm or chilled.
Per Serving: 111 calories, 3 gm protein, 20 gm carbohydrate, 3 gm fat, 0 gm sat fat, 2 gm mono fat, 1 mg cholesterol, 4 fiber, 530 mg sodium
The American Heart Association is hosting a community event on Saturday, Feb. 2., from 11 a.m. to 3 p.m. at the Center Court in Alderwood Mall. There will be health screenings, mini massages, and even CPR lessons (hands-only). Everything is FREE and open to the public.
For tips on how to throw your own Soup-er Bowl party, read the post on Susan’s website.