A hearty brunch; Diet strategy: these brunch recipes are high in "good" fats, fiber and folate—for a slim waist and a healthy heart

Shape, Feb, 2005 by Bethany Gumper

You're probably too worried about your waistline to be concerned about your heart. But you should make heart health a priority, since cardiovascular disease claims the lives of nearly half a million women each year in the United States alone.

Taking care of your heart and watching your weight are two goals that go hand in hand, since being overweight can raise your blood pressure (a major risk factor for heart problems). The key? Exercising regularly and eating a diet high in fiber, folate and good-for-you fats (see "Heart-Smart Shopping List" on page 158) and low in cholesterol-boosting saturated and trans fats.

In honor of American Heart Month, we've created a delicious Valentine's Day brunch menu with ingredients that help keep your ticker in top shape. So spread the word about preventing heart disease while you're young: Invite your best girlfriends over and toast each other's good health.

Garlicky Tomatoes With Ricotta and Arugula on Multigrain Toast

Serves 4

Prep time: 10 minutes

Cook time: 5 minutes

  1 tablespoon olive oil
  1 tablespoon minced garlic
Salt and ground black pepper to taste
  4 plum tomatoes, quartered lengthwise
1/2 cup nonfat ricotta cheese
1/2 teaspoon grated lemon peel
  4 slices multigrain bread, toasted until crisp
3/4 cup fresh arugula, coarsely chopped

Preheat the broiler.

Whisk olive oil, minced garlic, salt and pepper in a medium bowl. Add tomatoes and toss to coat. Place tomatoes, cut side up, on a baking sheet and broil until tender and beginning to brown, about 5 minutes.

Meanwhile, stir ricotta, lemon zest, salt and pepper in same bowl. Spoon this mixture over toast, then top with arugula. Cut the toasts in half and arrange roasted tomatoes on top.

Nutrition score per serving (2 toast halves): 150 calories, 29% fat (5 g; 1 g saturated), 20% protein (8 g), 51% carbs (20 g), 3 g fiber, 172 mg calcium, 1.5 mg iron, 233 mg sodium.

Spinach and Feta Strata With Walnuts

Serves 4

Prep time: 5 minutes

Cook time: 23 minutes

  2 teaspoons olive oil
  8 large scallions, thinly sliced
  2 teaspoons minced garlic
 10 ounces frozen chopped spinach, thawed and squeezed dry
  3 tablespoons chopped fresh parsley
  2 ounces feta, crumbled
  1 cup nonfat milk
2/3 cup nonfat cottage cheese
Salt and ground black pepper to taste
  1 large whole egg
  5 large egg whites
  2 large slices whole-wheat sourdough bread, toasted and cut into
    1-inch squares (you may substitute regular whole-wheat bread)
  2 tablespoons chopped walnuts

Preheat oven to 400[degrees]F.

Heat oil in a 9 1/2-inch nonstick ovenproof skillet over medium-high heat. Add scallions and minced garlic and saute until scallions are almost tender, about 3 minutes. Remove skillet from heat. Stir in the spinach and parsley, then feta. Set aside.

In a blender, puree milk, cottage cheese, salt and pepper until smooth. Add egg and egg whites, pulsing a few times to incorporate. Pour mixture over spinach, then stir in the toasted bread. Bake, uncovered, for 12 minutes. Sprinkle nuts over strata and continue baking until just set in center and pale golden on top, approximately 8 minutes longer.

Nutrition score per serving (1/4 of strata): 271 calories, 33% fat (10 g; 3 g saturated), 36% carbs (25 g), 31% protein (21 g), 5 g fiber, 314 mg calcium, 4 mg iron, 612 mg sodium.

Smoked Salmon Salad With Grapefruit and Avocado

Serves 4

Prep time: 7 minutes

  3 tablespoons balsamic vinegar
  2 teaspoons grated orange peel
  2 teaspoons honey
  2 teaspoons olive oil
Salt and ground black pepper to taste
  6 cups mixed baby greens
2/3 cup thinly sliced red onion
  4 ounces sliced smoked salmon (lox)
 16 peeled ruby grapefruit segments (available prepared in produce
    department, or use 1 1/2 grapefruits)
1/4 avocado, peeled, pitted and cut into thin wedges

Whisk vinegar, orange peel and honey in a large bowl to blend. Gradually whisk in oil, then add salt and pepper. Add baby greens and onion and toss to coat with dressing.

Arrange salmon on one half of a platter and mound greens on other half. Arrange grapefruit segments and avocado wedges around edges of platter.

Nutrition score per serving (1/4 of salad): 169 calories, 28% fat (5.5 g; 1 g saturated), 55% carbs (24 g), 17% protein (7.5 g), 4 g fiber, 61 mg calcium, 1 mg iron, 582 mg sodium.

Maple-Glazed Apples With Spiced Yogurt and Granola

Serves 4

Prep time: 10 minutes

Cook time: 20 minutes

  4 Golden Delicious apples, cored, and each cut into 8 slices
  5 tablespoons pure maple syrup
1/2 tablespoon unsalted butter, melted
1/2 cup plain nonfat yogurt
1/4 teaspoon ground cinnamon
Pinch of ground cloves
Pinch of nutmeg
1/2 cup lowfat granola

Preheat oven to 400[degrees]F.

Place apples, 3 tablespoons of syrup and melted butter in a 13-by-9-by-2-inch baking dish and toss until well coated. Roast, stirring occasionally, until apples are crisp-tender and thickly coated with maple syrup, about 20 minutes.

Meanwhile, whisk yogurt, spices and remaining 2 tablespoons maple syrup in a small bowl to blend. Spoon roasted apples into wide, shallow bowls. Sprinkle with granola, then drizzle with spiced yogurt.