Does anyone have heart healthy soul food recipes and/or heart healthy authentic Mexican recipes?

Question

I am a cardiologist and given the population I work with, I really need palate pleasing low fat/low salt recipes for African Americans and Mexicans with heart disease. Patients ask for these all the time. Ideas?

Answer 1

Use ground turkey rather than beef. Use fresh hot peppers instead of canned. Promote spices like garlic, pepper, basil, oregano instead of salt. There are salt free herb blends that are wonderful! Using an outdoor grill keeps fat off food too!

Answer 2

MEXICAN BEEF AND CORNBREAD PIE

Meat Mixture
1 lb very lean ground sirloin
1 lrg onion chopped
2 lrg tomatoes chopped
1 10oz package frozen whole kernel corn
1 lrg green pepper chopped
1 teaspn cumin powder
1 teaspn chili powder, or to taste
1/2 salt (optional)
1 tblspn Worcestershire sauce
1 cup chicken or beef stock

Cornbread Mixture

1 1/2 cups yellow cornmeal
1/2 cup all purpose flour
1 teaspoon sugar (optional)
1/4 teaspoon salt (optional)
2 teaspon baking powder
3 lgr egg whites , lightly beaten
1/2 c skim milk
1 tble spoon acceptable vegetable oil

Preheat oven to 400 F

Heat a heavy non stick skillet, at least 10 inchezs in diameter, over medium-high heat. Add ground meat and saute, stirring occasionally, 4-5 min or until meat is no longer pink. Pour meat in colander lined with paper towels and allow to drain well. Return meat to pan and add onions, cook til translucent (abt 3 min)
Add tomatoess, corn , bell pepper, cumin, chili powder, salt Worcestershire sauce and stock. Simmer 20-25 minutes

In a bowl, mic together cornmeal, flour, sugar, salt and baking powder. In another bowl, combine egg whites, milk and oil; add to cornmeal mixture . Mix lightly

Place meat mixture in a 10x 10 x 2 inch baking dish. Spon cornbread mixture over meat and spread lightlly to cover surface. Bake, uncovered, 30-40 min or until cornbread is golden brown


Serves 6 1 3x 5 inch serviing

Calories370.70kcal
Protein 25.28 gm
Carbs 49.16 gm
Total Fat 8.66 gm
Saturated 2.09 gm
Poly unsat 1.30 gm
Mon unsat 3.36 gm
Cholesterol 49.98 mg
Sodium 478.57 mg

bases on Canola oil

Answer 3

do as I do, using recipes, simply omit the things I should not eat, such as salt, fat etc, I replace or add fresh and dry spices so the dish does not become bland