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Baked chicken parma with sweet potato mash

Makes 4 serves

Ingredients

- 400g can no-added-salt diced tomatoes with basil, onion and garlic
- 2 small skinless chicken breasts, fat trimmed
- 20 basil leaves
- 270g jar 97% fat free sundried tomatoes, drained
- 270g jar char-grilled capsicum or roasted pepper strips, drained
- 2 cups baby spinach leaves
- 1 cup reduced-fat mozzarella cheese
- 800g sweet potato, peeled and cut into 1 ½cm dice
- ¼ - ½ cup low-fat milk
- basil leaves, extra, to serve
- ½ red chilli, chopped (optional)

Method

1. Preheat oven to 200°C (180°C fan forced).

2. Spread ¼ cup diced tomato in the base of a large ovenproof dish.

3. Halve each chicken breast lengthways to form 4 thin breast steaks. Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange chicken on tomatoes in pan base; layer each with basil leaves, sundried tomatoes pieces and capsicum. Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and melted cheese has browned.

4. Place sweet potato in a steaming basket over a medium saucepan of boiling water; steam for 10-15 minutes or until tender. Discard water and return potato to the hot dry saucepan. Add ¼ cup milk and mash with a potato masher until smooth, adding additional milk if required for desired consistency.

5. Divide sweet potato and chicken between serving plates, sprinkle with basil.

6. Serve with fresh chilli for extra heat.

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Raspberry nice cream with homemade granola

Serves 4 – 6

Ingredients

Granola
1 tablespoon coconut oil
A handful of coconut flakes
A handful of coconut chips
2 cups mixed nuts, roughly chopped.
(Walnuts, Brazil nuts, Pepitas, Chia seeds,
Sunflower seeds – equal portions)
Ground cinnamon to taste
Rice malt syrup (optional)

Nice cream

4 bananas, peeled, thickly sliced and frozen
250g frozen raspberries
¼ cup of coconut water or water
Fresh seasonal fruits

Method

Granola

1. Preheat oven to 120ºC

2. Combine all ingredients, then spread evenly on the tray.

3. Bake for about 20–25 minutes until golden, turning halfway through the cooking time. The darker it is, the crunchier it will be.

4. Remove from the oven and allow to cool.

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100 Exercise Tips

1. Determine your purpose of working out.

When it comes to the level of intensity that you want to go through in working out, you need to determine your purpose for it first. You have to decide if you want to simply get fitter or you want to build more muscles in exercising. On top of that, different forms of exercise may also be involved if you want to excel in a certain sport. By determining your purpose, you can easily decide on what kind of routines you want to do.

2. Losing weight.

If you want to lose weight, one of the best things that you can do is to exercise. However, in order for it to be effective, you have to properly determine your goals for it. On top of that, you should also set a timeframe in achieving them. For example, you can set your goal as losing 5 to 10 pounds in a period of 1 week.

3. Think of an event that you want to get ready for.

Getting excited for a certain occasion can help you a lot when it comes to your motivation for exercising. With that, it is best if you can think of an event in the future that you want to prepare yourself for. One example is a high school reunion, in which you want to impress your previous schoolmates, that you are able to remain fit.

4. When you exercise, you can become more energetic.

If you are constantly feeling sleepy at work, then you should get some exercise soon. Exercising can actually make you more energetic. Thus, thinking about how much energy you can gain from it, should make you more motivated in hitting the gym and start working out.

5. Building your abdominal muscles.

Lots of people think that the best way to build their abdominal muscles fast is to work them out each day. However, this is actually untrue, since you should also let them get enough rest. If you want to achieve better abs in lesser time, then you should just work them out for about 2 to 3 times in a week.

6. The relation between limbering and your age.

As you age, especially reaching the age of 40, your muscles would become less pliable. In other words, you have to limber or stretch them longer. When you are under the age of 40, you can stretch your muscles and hold them for just 30 seconds. At the age of 40 and above though, it is best to hold your stretches at 60 seconds.

7. Preventing neck strain.

Whenever you work out your abs, you have to make sure that you are putting the pressure on the abdominal muscles. This would ensure that your neck would be protected properly. On top of that, you can also place your tongue on your mouth’s roof whenever you do your crunch exercises, since it can align your head the right way and prevent neck strain.

8. Think about rewarding yourself after every workout session.

If you want to motivate yourself more in exercising, then you should think about a reward to give to yourself for completing each workout session. It can be watching a movie, eating your favorite meal, or
simply going out for a relaxing day at the mall. By doing this, you would become more excited each time you are headed for the gym.

9. Build more muscles to lose weight.

If you want to lose weight fast, then you should go through exercise routines that can build more muscles. This is because, muscles require lots of calories to maintain. Thus, the more muscles you have, the more calories and fats you would be burning, which would result to faster weight loss.

10. Don’t spend too much time in building muscles.

When it comes to going through exercise routines to build muscles, you should not go beyond the one hour mark for it. This is because, your body can produce the stress hormone called cortisol when you do that. This hormone can block testosterone and prevent your muscles to get developed.

11. How to stay committed in exercising.

There may be times when you don’t want to go through the exercise routines, just because you don’t feel like it. However, if you skip one or two sessions just because of that, it can become a habit, which is not good. Whenever you feel like not going through the workout session, remind yourself of your goals, as well as the benefits you can enjoy from exercising, so that you can proceed.

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Muesli bars

Makes 15

Ingredients

3 cups (350g) organic raw muesli with coconut
½ cup (50g) LSA (ground linseed+almonds+sunflower seed)
3 eggs
1 teaspoon vanilla essence
½ teaspoon ground cinnamon
? cup olive oil
¼ cup honey
2 juicing apples, skin off & grated

Method

1. Preheat oven to 160? Celsius.

2. Combine muesli, LSA, eggs, vanilla essence, cinnamon, olive oil, honey and grated apple in one large bowl until mixed through.

3. Line square baking tray with baking paper.

4. Spoon mixture into tray, making sure mixture is flat and even.

5. Cut off overlapping baking paper.

6. Cover with a piece of greaseproof paper, use the bottom of a ¼ cup to flatten the surface

7. Evenly sprinkle a few pumpkin & sesame seeds on top, repeat step 6.

8. Bake for 25 min until lightly golden.

9. Cool, then cut into 15 rectangular pieces.

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Honey pannacotta with tropical fruit salsa

Makes 4 serves

Ingredients

- 1 ½ tsp powdered gelatine
- 1 ½ tbs water
- 1 cup low-fat milk
- 1 ½ tbs caster sugar
- 1 ½ cups honey-flavoured yoghurt
- 1 mango, peeled and stoned
- 2 kiwi fruit, peeled
- 300g pawpaw, peeled and seeded
- ¼ pineapple, peeled and cored
- pulp of 2 passionfruit

Method

1. Sprinkle gelatine over water in a cup and set aside.

2. Place milk and sugar into a small saucepan over medium heat. Stir occasionally and heat until hot but not boiling. Remove from heat and stir through gelatine until dissolved. Set aside to cool slightly then add yoghurt and mix well until smooth.

3. Divide yoghurt mixture among four 150ml capacity individual jelly, pannacotta or dariole moulds. Cover each mould with plastic wrap and refrigerate for 4 hours or overnight until set.

4. To prepare salsa, cut all fruit into 1cm dice and combine in a medium sized bowl with passionfruit.

5. Just prior to serving, break the seal by running the blade of a knife around the edge of each pannacotta. Upturn mould onto serving plate and shake to release.

6. Divide fruit salsa between plates and serve immediately.

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Homestyle baked beans

Makes 4 serves

Ingredients

- olive or canola oil spray
- 1 medium brown onion,peeled and diced
- 2 cloves garlic, crushed
- 1 tbs no-added-salt tomato paste
- 1 tsp smoked paprika
- 400g can no-added-salt diced tomatoes
- 1 tbs salt-reduced tomato sauce
- 1 tbs Worcestershire sauce
- 420g can no-added-salt cannelini or butter beans, drained and rinsed
- 3 tbs parsley, finely chopped
- 4 slices wholegrain bread, toasted
- freshly ground or cracked black pepper, to taste

Method

1. Spray oil in a medium saucepan and cook onion and garlic over medium heat until softened.

2. Add the tomato paste and smoked paprika. Stir through and cook for 1 minute.

3. Add the can of tomatoes, including juice, tomato sauce and Worcestershire sauce.

Mix well and bring to the boil.

4. Reduce the heat and simmer uncovered for 10 minutes until slightly thickened.

5. Add in the cannellini beans and stir until heated through.

6. Remove from heat, mix in the parsley, pepper and serve on toast.

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Introduction

Good food is one of life’s great joys. And good meals are a shared pleasure at the heart of African American family life and special celebrations. This recipe book brings together many African American favorite recipes, prepared in a heart healthy way, lower in saturated fat, cholesterol, and sodium! It shows how to prepare dishes in ways that help protect you and your family from heart disease and stroke. This is important because heart disease and stroke are the first and the third leading cause of death for African Americans. By making small changes in the way you and your family eat, you can help reduce your risk for heart disease and stroke.

This updated recipe book includes new recipes, along with some of your old favorites. New information on heart healthy food substitutions and food safety is also included.

So, make a start today. Give those old favorites a new, tasty, heart healthy makeover. And help keep the heart of your family strong!

Salads, Vegetables, and Side Dishes

Good-for-You Cornbread

Homestyle Biscuits

Savory Potato Salad

Candied Yams

Smothered Greens

Limas and Spinach

Vegetable Stew

Classic Macaroni and Cheese

Autumn Salad

Flavorful Green Beans

Caribbean Casserole

Spicy Okra

Good-for-You Cornbread

This is not only good for you, but good in you—making it a healthy comfort food.

1 cup cornmeal
1 cup flour
¼ cup sugar
1 teaspoon baking powder
1 cup low-fat (1%) buttermilk
1 egg, whole
¼ cup margarine, regular, tub
1 teaspoon vegetable oil (to grease baking pan)

Preheat oven to 350 degrees Fahrenheit. Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 Preheat oven to 350 degrees Fahrenheit.Preheat oven to 350 degrees Fahrenheit.