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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.

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INTRODUCTION

How can you serve healthy meals on a limited budget? It takes some time and planning, but you and your family can eat better for less. This booklet can help you save money as you prepare healthy meals. It contains

• Tips for planning, shopping, and cooking healthy meals on a tight budget

• Sample menus for 2 weeks for breakfast, lunch, dinner, and snacks

• Recipes for healthy, thrifty meals

• Lists of the foods needed for each weekly menu

TIPS FOR HEALTHY, THRIFTY MEALS

WHY PLAN MEALS?

To help you and your family be healthier. When you plan meals, you can make sure you include enough foods from each food group. Pay special attention to serving enough vegetables and fruits in family meals.

To help you balance meals. When you are serving a food with a lot of fat or salt, you can plan lowfat or low-salt foods to go with it. For example, ham is high in salt. If you have ham for dinner, you also can serve a salad or a vegetable that doesn’t need salt.

To save money. If you plan before you go food shopping, you will know what you have on hand and what you need. Also, shopping from a list helps you avoid expensive “impulse” purchases.

To save time and effort. When you plan meals, you have foods on hand and make fewer trips to the grocery store. Planning also helps you make good use of leftovers. This can cut your cooking time and food costs.

TIPS FOR PLANNING

Build the main part of your meal around rice, noodles, or other grains. Use small amounts of meat, poultry, fish, or eggs.

• For example, make a casserole by mixing rice, vegetables, and chicken. Or try Beef-Noodle Casserole (p. 22) or Stir-Fried Pork and Vegetables with Rice (p. 26).

Add variety to family meals. In addition to cooking family favorites, try new, low-cost recipes or food combinations.

• For example, if you usually serve mashed potatoes, try Baked Crispy Potatoes (p. 49) or Potato Salad (p. 58) for a change.

Make meals easier to prepare by trying new ways to cook foods.

• For example, try using a slow cooker or crock-pot to cook stews or soups. They cook foods without constant watching.

Use planned leftovers to save both time and money.

• For example, prepare a Beef Pot Roast (p. 21), serve half of it, and freeze the remaining half to use later. You also can freeze extra cooked meats and vegetables for soups or stews.

Do “batch cooking” when your food budget and time allow.

• For example, cook a large batch of Baked Meatballs (p. 20) or Turkey Chili (p. 39), divide it into family-size portions, and freeze some for meals later in the month.

Plan snacks that give your family the nutrients they need.

• For example, buy fresh fruits in season like apples or peaches. Dried fruits like raisins or prunes, raw vegetables, crackers, and whole wheat bread are also good ideas for snacks.

TIPS FOR SHOPPING

Before you go shopping

• Make a list of all the foods you need. Do this in your kitchen so you can check what you have on hand.

• Look for specials in the newspaper ads for the stores where you shop.

• Look for coupons for foods you plan to buy. But remember, coupons save money only if you need the product. Also, check if other brands are on sale, too. They may cost even less than the one with a coupon.