Coleslaw, cornbread on the side
Wednesday, May 3, 2017
Here are two heart-healthy recipes that can accompany a wide range of main dishes. They are drawn from traditional African American recipes.
African Americans have a higher risk of stroke and heart disease than other Americans because high blood pressure, obesity and diabetes are more prevalent among African Americans. A healthy diet is one way to address some of those issues and reduce the risk of stroke.
Fresh Citrus and Ginger Coleslaw
2/3 cup per serving
½ teaspoon grated orange zest
¼ cup plus 2 tablespoons fresh orange juice
2 tablespoons fresh lemon juice
1 tablespoon plus 2 teaspoons sugar
2 teaspoons canola or corn oil
1 teaspoon grated, peeled ginger root
3 cups packaged shredded cabbage-and-carrot coleslaw mix
¼ cup finely chopped red onion
- In a large bowl, whisk together orange zest, orange juice, lemon juice, sugar, oil and ginger root.
- Add coleslaw mix and onion, tossing to coat. Let stand for 5 minutes before serving so the flavors blend.
Nutrition analysis (per 2/3 cup serving)
Total fat 2.5 g
Saturated fat 0 g
Trans fat 0 g
Polyunsaturated fat 0.5 g
Monounsaturated fat 1.5 g
Cholesterol 0 mg
Sodium 15 mg
Carbohydrates 12 g
Fiber 1 g
Sugars 9 g
Protein 0 g
Dietary exchanges: 1 carbohydrate
Source: “Healthy Soul Food Recipes,” the American Heart Association.
Makes 10 servings
1 cup cornmeal
1 cup flour
¼ cup sugar
1 teaspoon baking powder
1 cup low-fat (1%) buttermilk
1 egg, whole
¼ cup margarine, regular, tub
1 teaspoon vegetable oil (to grease baking pan)
- Heat oven to 350 F.
- Mix together cornmeal, flour, sugar, and baking powder.
- In another bowl, combine buttermilk and egg. Beat lightly.
- Slowly add buttermilk and egg mixture to dry ingredients.
- Add margarine and mix by hand or with mixer for 1 minute.
- Bake for 20 to 25 minutes in an 8 x 8-inch, greased baking dish.
- Cut into 10 squares.
Nutrition analysis (per 1 square serving)
Total fat 6 g
Saturated fat 1 g
Cholesterol 22 mg
Sodium 94 mg
Total fiber 1 g
Protein 4 g
Carbohydrates 27 g
Potassium 132 mg
Source: “Heart-Healthy Home Cooking African American Style,” U.S. Department of Health and Human Services, National Institutes of Health, NIH Publication No. 08-3792, revised May 2008.