Heart Month

Ingredients:
2 (15 oz.) cans low-sodium black beans, rinsed and drained
1 (15 oz.) can low-sodium corn, rinsed and drained
1 cup diced jicama
¾ cup chopped seeded tomato (1 medium tomato)
½ cup sliced carrots
½ cup chopped red bell pepper
2 finely sliced green onions

Dressing:
¼ cup red wine vinegar
2 tbsp. olive oil
½ tsp. chili powder
¼ tsp. ground cumin
1 crushed garlic clove

Instructions:
In a large glass or plastic bowl, toss together black beans and vegetables.In a small bowl stir together all ingredients for dressing. Add dressing to bean mixture and blend well. Cover and chill. Makes 10 servings.

Nutrition Facts per serving:
½ cup serving: 110 calories, 3g fat, 0gm saturated fat, 4.5g protein, 16g carbohydrate, 12g sodium, 5g fiber

Ingredients:
1 (12 oz.) can undiluted frozen apple juice
2 tbsp. cornstarch
1 tbsp. heart-healthy spread like Smart Balance or I Can’t Believe It’s Not Butter
1 tsp. lemon juice
1 tsp. cinnamon
6 cups fresh or frozen blueberries

Crumb topping:
1/4 cup heart-healthy spread
1/3 cup honey
1/3 cup chopped pecans
1/2 cup all-purpose flour
2 cups quick-cooking oats

Instructions:
In a small saucepan, combine apple juice concentrate and cornstarch. Whisk together and cook over medium heat until thick. Add spread, lemon juice and cinnamon. Pour over blueberries and set aside. For crumb topping, mix spread with honey. Add nuts, flour and oats. Mix well, coating all dry ingredients with the honey mixture. Coat a 9 x13-inch baking dish with no-stick cooking spray. Pour blueberry filling into prepared dish and sprinkle evenly with crumb topping. Bake at 350° for 30–40 minutes or until crumb topping is golden brown. Makes 16 servings. To make a smaller serving of this recipe, cut all the ingredients in half and bake in an 8 x 8-inch baking dish.

Nutrition facts per serving:
193 calories, 5g fat, 0g saturated fat, 3g protein, 35g carbohydrate, 42mg sodium, 3g fiber

Ingredients:
1 ½ lb ground turkey
2 egg whites
1 chopped onion
1 cup 1% milk
1 cup crushed wheat crackers
Salt and pepper to taste
2 tbsp. brown sugar
2 tbsp. prepared mustard
1/3 cup low-sodium ketchup
1 cup chopped veggies: bell peppers of any color, chopped mushrooms or shredded zucchini

Plant-based substitutions:

1. Replace meat with a meat substitute, like Beyond Beef®.
2. Use a vegan egg substitute, like JUST egg, Neat egg, or of Follow Your Heart® egg,
3. Replace dairy milk with non-dairy, unsweetened/unflavored nut or oat milk.

Instructions:
Preheat oven to 350 degrees. Combine the turkey, egg whites, onion, milk and crackers. Season with salt and pepper and place in a lightly greased loaf pan OR form into a loaf and place into a larger baking dish. In a separate bowl, combine the brown sugar, ketchup and mustard. Mix and pour over the meatloaf. Bake at 350 degrees for one hour.

Nutrition facts per serving:
269 calories, 12.2 g fat, 2.4 g saturated fat, 89 mg cholesterol, 348 mg sodium, 17 g carb, 1.9 g fiber