Food for thought: simple ingredients make for heart-healthy treats - Healthy Lifestyles - Brief Article

Better Nutrition, Feb, 2002 by Marie Brulatour

If you think a heart-healthy diet relegates you to bland meals and sparse dinner plates, think again. Study after study shows that by simply cutting back on animal protein, upping your intake of fruits and vegetables and reaching for healthy fats found in foods like nuts and avocados you can reduce your risk of heart disease by almost half. More specifically, research has found that certain foods incorporated into a low-fat diet can help keep your ticker ticking. The good news is that three of these food superstars--oatmeal, soy and tea--are probably sitting in your cupboard right now. The even better news is that we have two recipes that turn this seemingly odd combination of ingredients into mouth-watering treats.

What's so special about these foods? Lots. Just three grams of the soluble fiber found in oatmeal can significantly reduce cholesterol levels. Soy protein, in addition to lowering cholesterol, is also low in saturated fat and contains compounds (isoflavones) believed to block the action of disease-causing free radicals--reducing the risk of blood dots, a major factor in strokes and heart attacks. Research has found that just 25 g. of soy protein daily--the amount found in less than 1 1/2 cups of tofu or 1 cup of tempeh--can help you reap these benefits. Tea, whether black, green or red, has emerged as the drink of choice for those concerned about heart health. All contain potent antioxidants called polyphenols. It's believed that these compounds are responsible for preventing blood clots, lowering cholesterol and blocking free-radical action.

But that's enough of the science. Let's move onto to the fun part--dessert! Take a break and enjoy a cup of tea with a muffin or a few cookies. Your heart will thank you for it.

Oatmeal Raisin Cookies

MAKES 50 TO 55 COOKIES

1/2 cup butter or
    margarine, softened
1/4 cup soft tofu
1/2 cup granulated sugar
1/2 packed brown sugar
  1 egg
  2 Tbs. water
  2 tsp. vanilla extract
1/4 cup unbleached flour
1/4 cup soy flour
  1 tsp. baking soda
  1 tsp. cinnamon
  3 cups rolled oats
1/2 cup raisins
  2 Tbs. ground roasted
    soynuts

1. Preheat oven to 350 [degrees] F.

2. In large bowl, using electric mixer or hand blender,
blend together butter, tofu, both sugars, egg, water and
vanilla until light and fluffy.

3. Gradually beat in flours, baking soda and cinnamon
until well blended. Stir in oats, raisins and soynuts.

4. Drop dough by small spoonfuls onto an ungreased or
parchment-lined, nonstick cooking sheet. Press flat for
crisp cookies, or leave mounded for chewy ones. Bake 12
to 15 minutes, or until golden brown. Remove from pan
and place on wire rack to cool. These cookies freeze well
for up to 2 months.

PER COOKIE: 62 CALORIES, 9 G CARB, 2 G TOTAL FAT (1 G SAT FAT, 1 G
MONO FAT, <.5 G POLY FAT), 8 MG CHOLESTEROL, 1 G DIETARY FIBER, 17 RE
VITAMIN A, 6 MCG FOLATE, <.5 MG VITAMIN C,.5 MG CALCIUM, <.5 MG IRON,
22 MG POTASSIUM, 22 MG SODIUM

Banana Oatmeal Muffins

MAKES 10 TO 12 MUFFINS

1 1/4 cups rolled oats
  1/4 cup soy flour
  3/4 cup unbleached flour
  1/2 cup sugar
1 1/2 tsp. baking powder
    1 tsp. baking soda
  1/4  tsp. salt
    1 egg, beaten
    2 cups mashed bananas
  1/4 cup soybean oil
  1/4 cup butter, melted
  1/4 cup raisins
  1/4 cup ground-roasted soynuts

1. Preheat oven to 375 [degrees] F.

2. Grease 10 to 12 medium muffin cups.

3. In large bowl, combine oats, both flours, sugar, baking
powder, baking soda and salt. Stir in egg, mashed bananas,
soybean oil and melted butter. Fold in raisins and nuts. Pour
into prepared muffin cups, and bake for 20 to 25 minutes, or
until toothpick inserted in center comes out clean. Let cool in
pan for at least 15 minutes. These muffins can be frozen for
up to one month.

PER MUFFIN: 238 CALORIES, 7 G PROTEIN, 33 G CARB, 10 G TOTAL FAT (3 G
SAT FAT, 1 G MONO FAT, <.5 G POLY FAT), 26 MG CHOLESTEROL, 4 G DIETARY
FIBER, 46 RE VITAMIN A, 22 MCG FOLATE, 4 MG VITAMIN C, 15 MG CALCIUM, 1
MG IRON, 180 MG POTASSIUM, 201 MG SODIUM

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Food for thought: simple ingredients make for heart-healthy treats - Healthy Lifestyles - Brief Article

Better Nutrition, Feb, 2002 by Marie Brulatour

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