The authors of WomenHeart’s ALL HEART Family Cookbook will be  on our forums throughout February to address your concerns and fears, from what to eat to prevent the disease to how to cope with a heart-disease diagnosis.   Take Control of Your Heart Health   Eating for a healthy heart has never been easier or more delicious. The WomenHeart’s ALL HEART Family Cookbook focuses on 40 key foods scientifically proven to promote heart health, presented in a range of 175 delicious, family-friendly recipes. From dark chocolate and beans to salmon and yogurt, you’ll find the 40 heart-smart foods featured in healthier twists of tried-and-true, crowd-pleasing dinner favorites, desserts, side dishes, soups, breakfasts and more.   Complete with before-and-after recipe makeover information, easy and practical heart-healthy nutrition tips, and insightful bits of cardio-health wisdom, this cookbook demonstrates that having heart disease, or a family history of heart disease, doesn’t mean you have no control over your heart health. Using these tips and incorporating them into an overall healthier lifestyle and diet may even help you lower your risk and prevent heart disease altogether.   WomenHeart, the National Coalition for Women with Heart Disease, is dedicated to helping women fight heart disease, including those who are unaware of their risk. Heart disease is the leading cause of death among women, yet too few women realize the risk they face. Through an extensive support group network, WomenHeart helps women who have heart disease to live normal lives, and because dietary changes are often an important part of the recovery process, the conversation naturally turns to food. WomenHeart created this cookbook to help you take heart-healthy control over your life. Learn how to makeover your favorite meals using these easy and quick heart-healthy nutrition tips.       Try a featured recipe from WomenHeart’s ALL HEART Family Cookbook tonight!

    Excerpt from WomenHeart’s ALL HEART Family Cookbook reprinted with permission by Rodale, Inc. Copyright 2008 by Rodale. Buy the book now.  

Green Tea and Oatmeal Pancakes

This makes a big batch of pancakes, which may be more than you’ll need. But prepare the whole recipe anyway and freeze leftovers for a delicious breakfast in a hurry. Simply remove from the freezer and pop into the toaster. Top with fresh fruit and yogurt, and in minutes you’ve got a healthful way to start the day.   Ingredients 11⁄2 cups vanilla soy milk 2 flavored green tea bags, such as pomegranate or acai berry 2 cups old-fashioned rolled oats 1 cup buttermilk 1 tablespoon light olive oil 2 eggs 1⁄2 cup whole wheat pastry flour 1 teaspoon baking powder 1 teaspoon baking soda 1⁄4 teaspoon salt  

  1. Bring the milk to a simmer in a small saucepan over medium heat. Remove from the heat, add the tea bags, and steep for 3 minutes. Discard the tea bags. Cool the milk to room temperature. Stir in the oats and let stand for 15 minutes.  
  2. In a large bowl, whisk together the buttermilk, oil, and eggs until well blended. Stir in the milk mixture. Add the flour, baking powder, baking soda, and salt. Stir until well blended.  
  3. Coat a large nonstick griddle or nonstick skillet with cooking spray and place over medium-high heat. Drop the batter by scant 1⁄4 cups onto the griddle and cook for 3 minutes, or until bubbles appear on the top. Turn and cook for 3 minutes longer, or until lightly browned.   Serves 6  

Quick Vegetable Mac ’n’ Cheese

Your kids will never know this rich, creamy dish is good for them! You can use the cornstarch/fat-free milk combination as the base of any cheese sauce that typically starts with butter and flour. Calories from fat: 66 Carbohydrate: 34 grams Sugar: 7 grams Protein: 11 grams Fat: 7 grams Saturated Fat: 2 grams Monounsaturated fat: 3 grams Polyunsaturated fat: 1 gram Cholesterol: 74 milligrams Sodium: 478 milligrams Fiber: 4 grams INGREDIENTS: 5 Soy milk Green tea Rolled oats Olive oil Whole wheat pastry flour   Ingredients: 8 ounces shells or elbow pasta 3 cups mixed vegetables such as broccoli and cauliflower florets, sliced carrots, and chopped bell pepper 11⁄4 cups fat-free milk 2 tablespoons cornstarch 2 tablespoons extra-virgin olive oil 1 medium onion, chopped 1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese 2 ounces reduced-fat cream cheese  

  1. Prepare the pasta according to package directions, adding the vegetables to the water during the last 5 minutes of cooking time. Drain and place in a serving bowl.  
  2. Meanwhile, in a measuring cup, whisk together the milk and cornstarch. Heat the oil in a medium saucepan over medium heat. Add the onion and cook, stirring frequently, for 5 minutes. Add the milk mixture and bring to a boil, stirring constantly. Reduce the heat to medium-low and add the Cheddar and cream cheese. Stir until melted. Pour over the pasta mixture and toss to coat well.This makes a big batch of pancakes, which may be more than you’ll need. But prepare the whole recipe anyway and freeze leftovers for a delicious breakfast in a hurry. Simply remove from the freezer and pop into the toaster. Top with fresh fruit and yogurt, and in minutes you’ve got a healthful way to start the day.   Serves: 4    

Corn Salsa

For the tastiest salsa, cover and refrigerate for a few hours or overnight before serving. Calories: 427 Calories from fat: 107 Carbohydrate: 60 grams Sugar: 11 grams Protein: 20 grams Fat: 12 grams Saturated Fat: 4 grams Monounsaturated fat: 6 grams Polyunsaturated fat: 1 gram Cholesterol: 14 milligrams Sodium: 311 milligrams Fiber: 5 grams INGREDIENTS: 3 Mixed vegetables Olive oil Onion   Ingredients: 1 tablespoon red wine vinegar 1 tablespoon lime juice 1 tablespoon extra-virgin olive oil 1 teaspoon mashed canned chipotle chile in adobo sauce with 2 teaspoons sauce 2 packages (10 ounces each) frozen corn kernels, thawed 2 large tomatoes, seeded and finely chopped 1 orange bell pepper, finely chopped 6 scallions, chopped   In a large bowl, whisk together the vinegar, lime juice, oil, and chipotle and adobo sauce. Stir in the corn, tomatoes, pepper, and scallions.   Serves 8    

Soy Delicious Guacamole

Here’s a brilliant green blend of two nutritional powerhouse ingredients–avocado and edamame. Calories from fat: 23 Carbohydrate: 17 grams Sugar: 4 grams Protein: 3 grams Fat: 3 grams Saturated Fat: 0 grams Monounsaturated fat: 1 grams Polyunsaturated fat: 0 gram Cholesterol: 0 milligrams Sodium: 304 milligrams Fiber: 3 grams INGREDIENTS: 6 Lime juice Olive oil Chipotle sauce Tomatoes Bell pepper Scallions   Ingredients: 1 cup fresh or frozen shelled edamame (green soybeans) 1⁄4 cup low-fat plain yogurt 2 cloves garlic 1 avocado, halved and pitted 1 large tomato, seeded and chopped 1⁄4 cup chopped cilantro 2 tablespoons fresh lime juice  

  1. Cook the edamame according to package directions. Drain and cool completely.  
  2. Place the edamame, yogurt, and garlic in a food processor and pulse until almost smooth.  
  3. Scoop the avocado from the shell and place in a medium bowl. Mash with a fork until almost smooth. Stir in the edamame mixture, tomato, cilantro, and lime juice.   Serves 6  

Spiced Salmon Tacos

These slightly messy tacos are bursting with heart healthy avocado. It’s ironic that avocado, the fattiest of all vegetables, helps lower cholesterol levels: The phytochemical beta-sitosterol literally blocks the absorption of cholesterol from foods. Calories from fat: 56 Carbohydrate: 10 grams Sugar: 4 grams Protein: 4 grams Fat: 6 grams Saturated Fat: 1 grams Monounsaturated fat: 3 grams Polyunsaturated fat: 1 gram Cholesterol: 1 milligrams Sodium: 98 milligrams Fiber: 4 grams INGREDIENTS: 6 Edamame Yogurt Garlic Avocado Tomato Lime juice   Ingredients: 8 (6") corn tortillas 1 Hass avocado, halved and pitted 1⁄4 cup cilantro, chopped 1 medium tomato, seeded and finely chopped 1 clove garlic, minced 1⁄2 teaspoon grated lime peel 1 tablespoon lime juice 1⁄2 teaspoon salt 1 teaspoon ground cumin 1 teaspoon chili powder 1⁄4 teaspoon ground red pepper 1 1⁄2 pounds salmon fillets, skinned 2 cups shredded romaine lettuce  

  1. Preheat the oven to 425°F. Coat a baking pan with cooking spray. Wrap the tortillas in foil.  
  2. Using a spoon, remove the avocado flesh from the shell. Place in a shallow bowl and mash with a fork. Add the cilantro, tomato, garlic, lime peel, lime juice, and 1⁄4 teaspoon of the salt. Stir until well blended. Cover the surface with plastic wrap and set aside.  
  3. In a small bowl, combine the cumin, chili powder, pepper, and the remaining 1⁄4 teaspoon salt. Rub over the salmon. Place in the prepared baking pan and bake for 7 minutes, or until opaque. Remove and turn off the oven. Place the tortillas in the oven for 3 minutes, or until warmed.  
  4. Unwrap the tortillas. Flake the salmon into a bowl. Divide the lettuce evenly among the tortillas. Divide the salmon and place over the lettuce. Top with the avocado mixture.   Serves 4  

  Calories from fat: 185 Carbohydrate: 36 grams Sugar: 2 grams Protein: 37 grams Fat: 21 grams Saturated Fat: 3 grams Monounsaturated fat: 9 grams Polyunsaturated fat: 5 gram Cholesterol: 94 milligrams Sodium: 488 milligrams Fiber: 6 grams INGREDIENTS: 8 Avocado Tomato Garlic Lime juice Chili powder Ground red pepper Salmon Romaine lettuce

Turkey Cutlets with Avocado Salsa

Because avocados are so high in fat, recipes often use just half of one. To keep the remaining half from browning, remove the seed and spray the flesh with cooking spray, then wrap in plastic wrap and refrigerate for up to 3 days.   Ingredients: 1 cup grape tomatoes, halved 1⁄2 avocado, halved, pitted, and chopped 4 scallions, chopped 1 tablespoon extra-virgin olive oil 1 tablespoon lime juice 1⁄2 teaspoon ground cumin 1 pound turkey breast cutlets 1⁄4 teaspoon salt 1⁄4 teaspoon ground black pepper  

  1. In a small bowl, combine the tomatoes, avocado, scallions, oil, lime juice, and cumin. Set aside.  
  2. Season the cutlets with the salt and pepper. Heat a large nonstick skillet coated with cooking spray over medium heat. Add half of the cutlets and cook, turning once, for 3 minutes, or until browned and no longer pink. Remove to a plate and repeat with remaining cutlets. Top with the reserved avocado mixture.   Serves 4  

  Calories from fat: 69 Carbohydrate: 4 grams Sugar: 1 grams Protein: 29 grams Fat: 8 grams Saturated Fat: 1 gram Monounsaturated fat: 5 grams Polyunsaturated fat: 1 gram Cholesterol: 45 milligrams Sodium: 250 milligrams Fiber: 2 grams INGREDIENTS: 5 Grape tomatoes Avocado Scallions Olive oil Lime juice    

Peach-Blueberry Shortcakes

Here’s a nice variation of strawberry shortcake, using the delicious combination of peaches and blueberries. Any fruits will work: Try nectarines and raspberries or, for a tropical twist, mango and kiwifruit.   Ingredients: 6 peaches, peeled, pitted, and sliced 2 cups blueberries 2 tablespoons brown sugar 2 1⁄2 cups whole wheat pastry flour 1⁄3 cup granulated sugar 1 tablespoon baking powder 1⁄8 teaspoon salt 1⁄3 cup cold butter, cut into small pieces 1 cup fat-free milk 3 cups low-fat vanilla yogurt  

  1. Heat the oven to 400°F. Line a baking sheet with parchment paper. In a medium bowl, toss the peaches, blueberries, and brown sugar until well combined. Set aside.  
  2. In a large bowl, combine the flour, granulated sugar, baking powder, and salt. Cut in the butter until it resembles coarse meal. Add the milk and stir just until blended. Place on a lightly floured surface and knead 7 times or until a soft dough forms. Pat the dough 1⁄2" thick and cut out 12 rounds with a 21⁄2" cutter.  
  3. Place the rounds on the prepared baking sheet. Bake for 12 minutes, or until golden brown. Transfer the sheet to a cooling rack for 15 minutes.  
  4. Split the shortcakes in half. Place 1 shortcake bottom on each of 12 plates. Evenly divide the peach mixture over the shortcakes. Top each with 1⁄4 cup of the yogurt and the other half of the shortcake.   Serves 12   Heart healthy ingredients: 3    

  Calories from fat: 57 Carbohydrate: 44 grams Sugar: 23 grams Protein: 7 grams Fat: 6 grams Saturated Fat: 4 grams Monounsaturated fat: 2 grams Polyunsaturated fat: 0 gram Cholesterol: 17 milligrams Sodium: 254 milligrams Fiber: 5 grams INGREDIENTS: 3 Blueberries Whole wheat flour Yogurt     Makeover Magic! Traditionally, shortcakes are full of butter and topped with whipped cream, adding a lot of artery-clogging fats. Using a small amount of butter for flavor and substituting yogurt for the whipped cream reduces the calories by half and the fat by 80 percent!  

SHORTCAKE Calories from fat: 497 Fat (g): 32 Percent calories from fat: 58 SHORTCAKE

Calories: 257 Fat (g): 6 Percent calories from fat: 58