The New American Heart Association Cookbook, Centennial Edition

The American Heart Association celebrates its 100th birthday with 100 all-new recipes in the fully revised and updated 10th edition of its classic cornerstone cookbook.

If you want to improve your health or simply maintain it, <The New American Heart Association Cookbook, Centennial Edition<, is for you. This comprehensive resource provides information on grocery shopping strategies, stocking a healthy kitchen, preparing delicious recipes, eating well, meal planning, and much more.

This revised edition of the American Heart Association''s flagship cookbook offers not only more than 800 recipes&mdash;100 of which are all new and 100 refreshed&mdash;to satisfy every palate but also provides the&nbsp;most current dietary and lifestyle recommendations. It is the one-stop guide that should be in everyone&rsquo;s kitchen.

The new and revised recipes are based on today&rsquo;s flavor profiles; eating preferences, such as Mediterranean and vegetarian; family favorites; and diverse cultural cuisines, as well as popular appliances including the air fryer, slow cooker, and Instant Pot&reg;. This edition includes more than 13 categories of scrumptious recipes, including:

<lMexican Noodle Soup</l<lKorean Cucumber Salad</l<lSeared Jerk Fish with Broiled Asparagus</l<lSheet Pan Chicken, Sweet Potatoes, and Green Beans</l<lSlow Cooker Pulled Pork Tostadas</l<lPressure Cooker Five-Spice Beef with Hoisin Sauce</l<lRoasted Vegetable Macaroni and Cheese</l<lAir Fryer Plantains with Lime Crema</l<lWhole-Wheat Sourdough Bread</l<lMixed Berry Cobbler</l

<The New American Heart Association Cookbook, Centennial Edition<&mdash;by the most recognized and respected name in heart health&mdash;is a trusted resource for everyone who wants to eat well without sacrificing the joy of eating....

Auteur
The mission of the American Heart Association is to be a relentless force for a world of longer, healthier lives. Its bestselling library of cookbooks includes Healthy Slow Cooker Cookbook, 2nd edition; Instant & Healthy, and Low-Salt Cookbook, 4th Edition.

Échantillon de lecture
Healthy Eating, Healthy You

In this new edition of the American Heart Association’s cornerstone cookbook, you’ll find more than 800 recipes, with heart-healthy dishes covering every meal, plus snacks, beverages, and desserts, designed to provide you with a variety of delicious options each and every day. More than 100 of the recipes are new and 100 of them have been refreshed from the previous edition, offering you current and updated choices among many of the classics from previous editions. In many of the headnotes throughout, you’ll find suggestions for complementary recipes to help you easily plan a meal. For some recipes, we suggest pairing entrées with side dishes or desserts that bake at the same temperature or that both use the grill, so that putting together a meal can be convenient and timesaving. Also new to this edition are recipes that use popular cooking devices, including the pressure cooker and air fryer.

As you plan your meals at home—and when you make food choices away from home—what matters most is establishing an overall healthy eating pattern that:

Emphasizes

• A wide variety of fruits and vegetables
• Whole grains and products made up mostly of whole grains
• Healthy sources of protein:
• Mostly from plant sources, such as legumes and nuts
• Fish and seafood
• Lean skinless poultry
• Lean meat
• Fat-free and low-fat dairy products
• Liquid nontropical vegetable oils
• Minimally processed foods

Minimizes

• Beverages and foods high in added sugars
• Foods high in sodium
• Ultra-processed foods
• Processed meats
• Tropical oils
• Alcohol intake (if any)

A heart-healthy eating plan includes balancing what you eat with the energy that you burn. The AHA recommendations that follow are based on a 2,000-calorie daily eating plan.

Fruits and Vegetables

Fruits and vegetables are beneficial sources of potassium, magnesium, and fiber.

• Make fruits and vegetables your go-to snack and dessert choices.
• Choose entrées that include fruits and/or vegetables.
• Try fresh, frozen, and canned vegetables. If buying canned, choose the no-salt-added or reduced-sodium varieties. Rinse them to further reduce the sodium you consume.
• Enjoy fresh, frozen, canned, and dried fruits. If buying canned or dried, choose the no-sugar-added options.

The AHA recommends this daily amount: 2 cups of fruits and 2 1/2 cups of vegetables.

Whole Grains

Grains are a major source of energy and fiber. Any food made of wheat, rice, oats, corn, or other cereal is a grain product. There are two main types of grains: whole and refined. A whole grain is a healthier choice than a refined grain because a whole grain contains the bran, germ, and endosperm—where many of the grain’s nutrients are stored.

• Eat whole-grain products for at least half of the grains you eat.
• Get your day started with a healthy breakfast that includes whole grains.
• Choose side dishes that include a whole grain, such as brown rice, quinoa, amaranth, wild rice, barley, bulgur, farro, couscous, grits, and corn.

The AHA recommends this daily amount: 6 ounces of grains (at least half of the servings from whole grains).

Protein: Legumes, Nuts, and Seeds

Legumes, nuts, and seeds are beneficial sources of energy, magnesium, protein, and fiber. They are excellent alternatives to animal sources of protein that contain saturated fat.

• Create meatless meals that include dried and no-salt-added canned legumes. Enjoy green peas, black-eyed peas, chickpeas, split peas, kidney beans, navy beans, black beans, edamame, and lentils, among others.
• Include unsalted varieties of nuts and seeds in your eating plan. Try almonds, pecans, walnuts, peanuts, pistachios, hazelnuts, pumpkin seeds, sunflower seeds, and low-sodium peanut butter.
• Enjoy a small handful as a snack or yogurt topping as well as in side dishes, breads, and desserts.

The AHA recommends this weekly amount: 5 ounces of unsalted nuts, legumes, and seeds. A healthy serving size is a small handful or 1 1/2 ounces of whole nuts, or 2 tablespoons of nut butter.

Protein: Fish and Seafood

Fish and seafood are good sources of protein, magnesium, and omega-3 fatty acids. Omega-3s have positive cardiovascular benefits, so they’re important to include in your diet.

• Choose fish rich in omega-3s, such as salmon, lake trout, herring, sardines, mackerel, and albacore tuna.
• Eat seafood and fish that’s been prepared with a healthy cooking technique, such as air fried, grilled, or broiled, rather than battered and fried.
• When buying the frozen or canned varieties, read the Nutrition Facts panel and choose lower-sodium options.

The AHA recommends this daily amount: 5 1/2 ounces of healthy sources of protein, which may include fish and seafood. An entrée serving size is 3 ounces cooked (4 ounces raw), which is about equal to the size of a deck of playing cards. Eat fish (particularly fatty, or oily) at least twice a week.

Protein: Lean Skinless Poultry

Lean skinless poultry is a source of essential protein, which helps you feel full and satisfied until your next meal.

• Read the front packaging labels and choose poultry that hasn’t been injected with broth, salt, or seasonings.
• Trim away any visible fat before cooking.
• Remove the skin before eating.

The AHA recommends this daily amount: 5 1/2 ounces of healthy sources of protein, which may include lean s…