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Heart healthy recipes for the new year

Healthy stewVickie Sherwood from Falcon sent in these heart-healthy recipes. Her husband suffered a heart attack last March, and he enrolled in a rehab program at Penrose-St. Francis Medical Center on Woodmen Road; the program was created by Dr. Dean Ornish. These recipes are from the Dean Ornish cookbook.Spinach and cucumber RaitaRaita is a creamy yogurt-based salad that is used to accompany spicy dishes.†It can be used as a dressing for greens or sliced tomatoes, or as a dip for pita bread or fresh vegetables.†It will keep in the fridge for a couple of days.Peel cucumber, halve it lengthwise, and scrape out seeds with a small spoon. Cut cucumber in 1/4-inch dice. You should have about 1 cup. In a bowl, combine cucumber, spinach, yogurt, garlic, cilantro, and lemon zest. Season to taste with salt and pepper.TIP: Of course you can make this raita with fresh spinach. Start with one 12-ounce bunch of fresh spinach, stems removed; blanch the washed leaves in a large pot of salted water over high heat just until they wilt, about 1 minute. Drain in a sieve and cool under cold running water. Squeeze dry, then chop. You should have about 1/2 cup.Serving Size: 1/2 cup. Calories: 36 Fat: 0.15g Cholesterol: 10 mgCarbohydrate: 5.2 g Protein: 3.6 g Sodium: 49.0 mg (with no salt added)Corn lovers vegetable stew Serving Size: 42 1/2 cups vegetable broth, homemade or store boughy1 onion, thinly sliced2 garlic cloves, minced4 cups 1-inch cubes peeled butternut squash1 (16-ounce) can diced peeled tomatoes1 1/4 cups fresh or thawed frozen corn kernels or 1 (15 1/4-ounce) can whole corn kernels (drained)1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme1 teaspoon salt1/4 teaspoon pepper1 (14 1/2-ounce) can golden or white hominy1 red or green bell pepper, seeds and ribs removed, in 1-inch squaresIn a Dutch oven or 4-quart saucepan, bring 1/2 cup of broth to a boil over moderate heat. Add onion and garlic and cook until onion softens, about 5 minutes. Add squash, tomatoes, corn, thyme, salt, pepper and remaining two cups of broth. Stir to combine. Bring to a boil, then cover, reduce heat to maintain simmer, and cook 10 minutes. Add the hominy and the bell pepper and return to a simmer. Cover and simmer until the squash and bell pepper are tender when pierced but not mushy, about 10 minutes.TIP: Canít find butternut squash? Substitute acorn, kabocha, delicata, banana, or any other hard-skinned, orange-fleshed sweet winter squash. Butternut is preferable because its skin is thin and easy to peel, but others will work in this dish.Serving Size: 2 cups. Calories: 201 fat, 1.5g, 0 mg cholesterolCarbohydrate: 47g, protein: 5.8g, sodium: 916.0mg

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