Green leaves & seeds for your heart - low-fat diet - includes recipes

Vibrant Life, July-August, 1989 by Georgia E. Hodgkin

This menu provides 2,000 calories, with 80 grams of protein and 60 grams of fat. The fat intake is controlled by using nonfat milk, limited servings of margarine, reduced fat recipes for the spread and dressing, and enjoying the flavors of the salad without added fat. The fat comprises only 27 percent of the total calories, and nearly one third of the fat is made up of polyunsaturated fatty acids. Linoleic acid is about 8 percent of the total calories. These percentages compare very favorably with the recommendations for a more healthful diet. A vegetarian diet can meet the essential fatty acid requirements as well as other nutritional needs.

Linseed, rapeseed, or soybean oils provide excellent alternatives to fish oils. They may be used in place of, but not in addition to, other oils being used. Remember that total calories are still of major concern. Most Americans need to cut their calories and total fat. Adding capsules of fish oil to the diet is unnecessary and could be detrimental.

BREAKFAST

3/4 cup hot cooked oatmeal

1 English muffin with 2 tsp.

soy oil margarine

1 sliced orange

8 ounces nonfat milk

LUNCH

1 cup split pea soup

1 apple

8 ounces nonfat milk

Sandwich:

2 slices whole-wheat bread

1 leaf lettuce

1/2 tomato

1/4 avocado

2 tsp. Soyannaise*

DINNER

3/4 cup Broccoli and Cheese

Casserole*

1 baked potato with 2 tsp.

soy oil margarine

2 Tbsps. our Cream

Substitute*

1/2 cup fresh salad, spinach,

mandarin orange, slivered almonds

1/3 cup carrot coins

1 whole-wheat roll with 1

tsp. soy-oil margarine

2 Aunt Hazel's Cookies

8 ounces herb tea

BROCCOLI AND CHEESE CASSEROLE

3 cups cottage cheese

1 10-ounce pkg. chopped,

frozen broccoli, thawed but not cooked

3 eggs, beaten

1/2 lb. low fat mozzarelia

cheese, diced

3 Tbsps. flour

1 tsp. salt

Minced onion or onion salt, if desired

Mix and pour into an oiled 9"x 13" pan. Cover pan and place in another pan of hot water. Bake at 350 deg. F for 1 hour or until set. Serves 12.

SOYANNAISE

1 cup water

3/4 cup soymilk powder

1 cup corn or other salad oil

1 tsp. salt

1/2 to 1/2 cup lemon or lime

juice 1/2 to 1/2 tsp. grated lemon or

lime rind

Blend the water and soymilk powder at high speed in a blender. Add the oil slowly. Quickly add the salt and lemon juice. You may need to assist the blender when mixing the lemon juice by pulling the soyannaise away from the sides toward the center with a rubber spatula. Soyannaise can be frozen and refrozen five or six times. Yield: 31/4 cups.

SOUR CREAM SUBSTITUTE

2 Tbsps. skim milk

1 Tbsp. lemon juice

1 cup low-fat cottage

cheese

1/4 tsp. salt

Blend all ingredients in blender at medium speed until smooth. Chopped chives,green onion, parsley,pimento, as well as other seasonings, such as dillweed, celery seed, etc., may be added.

AUNT HAZEL'S COOKIES

3 cups quick oats, dry

2 cups flour

1/2 cup sugar

1/2 cup oil

1/2 tsp. salt

1/4 tsp. vanilla

1/2 t0 3/4 cup water

Mix all ingredients together. Roll thin and cut into circles. Bake in moderate oven until light brown. Yield: 36.