Heart Healthy Meals

Leeanna McKamey, SNAP-Ed Program Assistant

OSU Extension/Highland County

When planning meals, think of ways to make them healthy without giving up great taste.

  1. Dairy – Look for low-cal choices. Skim milk, light low-fat yogurt and nonfat ricotta provide the best sources of calcium while being low in saturated fat and sodium.  Watch for specials and buy in bulk when you can.
  2. Grains – Buying whole grains gives a lot of B vitamins, minerals, and fiber for a low price. Remember that a slice of bread or one roll is a serving.
  3. Fruits and Vegetables – Fresh, frozen, or canned. Always look for the best deals.  If canned, look for low sodium for vegetables.  If you can’t find it, no problem.  Just rinse the vegetables before you cook them.  If canned fruits, buy in their natural juices.
  4. Protein – Don’t forget that beans are a protein as well as a vegetable. Beans are an inexpensive way to add protein, iron, and fiber to any dish.  Lean poultry and fish are great proteins also.

Here is a great recipe to try:

Chili with Rice


1 can pinto beans, rinsed and drained (1 ½ cups)

1 cup of frozen corn or a can of corn, rinsed.

2 cups fresh veggies, chopped or 2 cans of veggies, rinsed.

1 can stewed diced tomatoes, no added salt

1 tsp chili powder

1 tsp garlic powder

½ tsp cumin

2 cups instant brown rice

Nonfat plain yogurt



Place chili ingredients in a large saucepan and bring to a boil over medium-high heat.  Reduce to a simmer and cook until vegetables are tender, about 5 minutes.

Cook rice according to package directions.

Serve chili over rice with a tablespoon of nonfat plain yogurt over each serving.

  • If you like a spicy chili, then add more spices to your liking.
  • Add vegetables and beans that your family likes.
  • Mix rice in with your chili.
  • Add a can of tomato sauce if needed.
  • If adding a meat, try ground turkey instead of hamburger.


For more great recipes, go to celebrateyourplate.org


Does an apple-a-day really keep the doctor away?

Leeanna McKamey, SNAP-Ed Program Assistant

OSU Extension/Highland County


As more is learned about nutrition, it seems there may be a lot of truth in this old saying.  An apple is a good source of fiber, and provides vitamin C, several B vitamins, as well as potassium, iron, magnesium and phosphorous.

Great Ways to Enjoy Apples

  1. Add chopped apples to pancakes or waffle batter
  2. Add chopped apples to chicken or tuna salad.
  3. Dip apples wedges in low fat vanilla yogurt or peanut butter.
  4. Add grated apple to any bread recipe.
  5. Substitute apple slices for jelly on peanut butter sandwiches.
  6. Mix apple chunks to cereal or oatmeal.
  7. Freeze apple juice for a naturally sweet juice pop.
  8. Add apple slices to your salad.
  9. Freeze individual serving boxes of apple juice and put in a lunch bag to keep other food cool. The juice will thaw by lunchtime.

Microwave Baked Apples

Makes: 4 servings

Here is a sweet apple treat that you can prepare in minutes in the microwave.



4 apple (large, baking)

1/2 cup brown sugar

1 teaspoon cinnamon



  1. Wash apples and remove core.
  2. Cut a thin slice o bottom of each apple to form a flat surface. Place apples in a microwave safe baking dish.
  3. Mix brown sugar and cinnamon in a small dish. Spoon mixture into center of apples.
  4. Cover wax paper and microwave on high power 6 to 10 minutes or until apples are so.



One pound apples = 3 medium = 3 cups sliced. This is good information to know at the grocery store.

Favorite varieties of apples for baking are Jonathan, Granny Smith, Braeburn and Golden Delicious.

Any tart apple works well.

Arrange the apples around the outside edge of the dish for more even cooking in the microwave.

Safety Tips: Wash the apples in clear running water before coring. If you have apples le, keep in the

fridge for a handy snack later on.


For more recipes, go to celebrateyourplate.org