Recipes

On a website about eating for heart and diabetes health, you might expect lots of recipes. We definitely offer some to get you started, and we will add at least one more each week in our blog. Meanwhile, we hope to teach you strategies that you can vary for your tastes. You might like more olive oil, or twice as much red pepper as we do, or maybe you want to use brussels sprouts instead of broccoli, or turkey instead of chicken.

Adjustments: In addition to the recipes below, remember that you can adjust any recipe to your specific needs, and adjust old favorites to eliminate sodium, reduce starchy carbs and saturated fat, etc. Sometimes your old recipe might need a complete makeover!

For example, let’s say you want to make Collard Greens. Maybe your Mom and Grandma always made theirs with bacon grease and ham trimmings. You might look at the adjustments section of this website and discover that we did a makeover on our recipe too. Then you run a search online for “Low sodium collard greens recipe.” Up pops a list of recipes. These inspire you to maybe add some garlic, caramelize some onion before you add the greens, or whatever suits you. But if you would rather just start with instructions, you can look at our recipe!

Blog: You might have noticed in the blog that our journey began in December, 2018. We are learning as we go, and we will continually post new recipes. We hope you will join in this journey with us!

Core Meals

We urge you to start your new lifestyle with a group of Core Meals and core ingredients that are easy to prepare and will get you started with healthy habits. You are unlikely to go wrong with these recipes and strategies.

  • Heart-healthy Chili

    This version of chili is loaded with flavor, yet with minimal saturated fat and sodium. It’s a hearty dish by itself, or even better with our no-carb cheese “crackers” (but watch the fat and sodium content of the “crackers”).

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  • Heart-healthy Meat Loaf

    This delicious meat loaf is made without beef, using only lean ground turkey and chicken, yet the addition of sauteed, finely chopped celery, onions and green peppers makes it moist and juicy. Bruschetta makes a great addition to this recipe, but in a pinch, you could also just use no-salt tomato sauce. Between the seasonings…

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  • Quinoa Bowl

    This dish is a very healthy labor of love. It does require some advance prep, unless you have a free afternoon to pull everything together. But if you already have the red sauce and green sauce made, and your produce is mostly trimmed and ready to go, it doesn’t take long at all to assemble….

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  • Easy Broccoli Steak Salad

    This delicious and hearty salad is a great option for summer meals, especially when you have steak left over from a grill-out or a special night out! It pairs well with our Japanese Ginger Dressing, which gives it an Asian flair. The nutritional information assumes two lunch-size servings, but the whole recipe could serve one…

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  • Chicken and Vegetable Stir Fry

    This recipe is completely customizable to include the vegetables you prefer and the meats you are permitted. When prepared as described, it contains only minimal amounts of sodium and saturated fat, and no starchy carbs or sugars. We eat it at least twice a week, sometimes more.

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  • Homemade chicken broth

    Until we began reading labels closely, homemade stock or broth was never a priority. We believed the commercial products were completely acceptable, but that was before we tasted what homemade is like. There is simply no commercial substitute for the wholesomeness, the taste, and the freedom from unwanted ingredients that you can enjoy with homemade…

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  • Tomato Soup

    When you start reading labels, you’ll find that most canned soups are off limits due to very high sodium content. Canned low-sodium soups are no match for homemade, which offers much more flavor and is made with ingredients you choose.

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  • Vegetable Soup

    Few things are more healthy than a bowl of vegetables. When they’re simmering in a flavorful soup, they make a great meal. This is an easy way to make a delicious homemade soup, with or without homemade broth (though we believe homemade makes this a better soup!). You can add cooked meat, if you want…

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  • All-purpose sauce

    In the old days, before we knew heart disease was an issue in Wayne’s life, we topped our fresh, steamed vegetables with a little butter, a dash of lemon juice and Penzey’s seasonings (our favorite was Fox Point, which includes salt). It’s easy to cook great meals when you have no limitations, right? This easy…

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  • Sauteed Chicken Thighs

    We love chicken thighs because it is hard to mess them up. This is a simple recipe for preparing them that can be used as a foundation for several other recipes, like Chicken Fried “Rice,” Vegetable Soup with added chicken, Chicken Tacos, and Chicken Salad.

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Meals that use allowances

You will need and want more options beyond your Core Meals. The meals that follow use very  limited amounts of ingredients with some saturated fat or sodium, such as mayonnaise,  cheese, pickles, etc..  Depending on your doctor’s recommendations, we expect you may be able to use these recipes without straying from your allowances. We would also suggest looking for ingredients like pickles with no salt, mayonnaise made with olive oil, and so on, as necessary.

No-carb cheese “crackers”

These “crackers” are delicious and contain no starchy carbs, but they come with a caution. Anytime we remove a food or food group from our plan, we replace it with something else. In creating a “cracker” to replace the starchy carbs that are saltines, we can exclude all the carbs, but we end up with…

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Chicken Vegetable Soup

One of the easiest ways to create a healthy diabetic and heart-friendly meal without sodium, starchy carbs or saturated fat or added sugar is with homemade soups. This recipe is in our “meals with adjustments” category only because it calls for a small amount of optional pasta. However, if you don’t (or your diabetic loved…

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Chicken Salad

This dish is great for lunches and for using up chicken left from other meals. You can serve it on whole grain bread or a wrap, but we have also enjoyed it in cucumber “cups” and on wedges of sweet peppers. As with all our recipes, you can choose from many different no-sodium seasonings to…

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Chicken fried “rice”

We were shocked when we looked at how much sodium is in most soy sauce. Between that and the reliance on white rice, we decided to remake one of our favorite dishes to use a low-sodium soy sauce and “cauliflower rice” instead of the traditional kind. The very small amount of sodium in Chinatown Soy…

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