Coleslaw, cornbread on the side

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

Serves 4

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

1. In a large bowl, whisk together orange zest, orange juice, lemon juice, sugar, oil and ginger root.
2. 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)

Calories 70

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. 

Good-for-You Cornbread

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)

1. Heat oven to 350 F.
2. Mix together cornmeal, flour, sugar, and baking powder.
3. In another bowl, combine buttermilk and egg. Beat lightly.
4. Slowly add buttermilk and egg mixture to dry ingredients.
5. Add margarine and mix by hand or with mixer for 1 minute.
6. Bake for 20 to 25 minutes in an 8 x 8-inch, greased baking dish.
7. Cut into 10 squares.

Nutrition analysis (per 1 square serving)

Calories 178

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.