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Heart Healthy Recipes: Day 7

Snack mix, creamy mac and cheese, roasted asparagus

En español | Diet is an integral piece of keeping your heart healthy. With this seven-day supply of heart-friendly meals (and snacks), you will be on your way.

Take-a-Break Snack Mix

Serves 10; 1/2 cup per serving

Whether your schedule is go-go-go or hurry-up-and-wait, you'll be glad you packed these tasty tidbits for healthy snacking.

Cooking spray

1/4 cup sliced almonds

1 tablespoon light brown sugar

2 teaspoons water

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

2 cups whole-grain oat cereal with yogurt-flavored coating

2 cups whole-grain wheat and bran flakes with raisins

1/2 cup dried unsweetened cranberries

1/2 cup dried unsweetened blueberries

Put a piece of aluminum foil about 12 inches square on a platter or baking sheet. Lightly spray with cooking spray. Set aside.

In a small nonstick skillet, dry-roast the almonds over medium heat for 2 to 3 minutes, or until lightly golden brown, stirring occasionally.

Stir in the brown sugar, water, cinnamon and nutmeg. Cook for 1 to 2 minutes, or until the liquid has evaporated and the almonds are coated with the mixture, stirring constantly. Transfer to the foil. Let cool completely, 15 to 20 minutes.

Meanwhile, in a medium bowl, stir together the remaining ingredients.

Add the cooled almonds to the cereal mixture, stirring to combine. Store in an airtight container for up to seven days.

Nutritional Analysis (per serving)

Calories                          139
Total Fat                         2.0 g
     Saturated                   0.5 g
     Trans Fat                    0.0 g
     Polyunsaturated           0.5 g
     Monounsaturated         1.0 g
Cholesterol                       0  mg
Sodium                           124 mg
Carbohydrates                   28 g
     Fiber                             4 g
     Sugars                         15 g
Protein                               2 g


From the American Heart Association's Food Certification Program. Recipe copyright © 2008 American Heart Association.

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