Cooking for the Heart

cooking for the

Healthy Recipes & Lifestyle Information for LVAD Patients

Tanya Ohnmeiss

Cooking for the Heart

Healthy Recipes & Lifestyle Information for LVAD Patients Tanya Ohnmeiss

Published December 2018 issuu.com issuu.com/tanyaohnmeiss/docs/cookingfortheheart Book design by Tanya Ohnmeiss Printed by peecho.com Collected information, photos and recipes are credited to the following sites: mylvad.com inrtracker.com drgourmet.com allrecipes.com recipes.sparkpeople.com google.com/imghp metrocreativeconnection.com pexels.com All recommendations are made without guarantee on the part of the author or publisher. The author and publisher disclaim any liability in connection with the use of this information. Nutrition data is gathered primarily from the USDA Food Composition Database via Nutrifox, whenever available, or otherwise other online calculators. Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, or the source of nutrition data. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.

Please consult your healthcare provider regarding any health related decisions.

For my dad, Barry.

Tips..................................................................... 10

Daily Maintenance................................................................11-12

Driveline Management.........................................................13-14 Diet.......................................................................................15-23

Physical Activity.....................................................................24-25 Sleeping/Showering.............................................................26-27 Travel...................................................................................28-29

Do’s & Dont’s.............................................................................30

Recipes................................................................ 31 Snacks.......................................................................................32

Small Bites.............................................................33-36 Breakfast...................................................................................37 Grains...................................................................38-41 Eggs......................................................................42-47 Meals.........................................................................................48 Chicken.................................................................48-53 Turkey...................................................................54-58 Pork......................................................................59-64 Fish.......................................................................65-72 Desserts.....................................................................................73 Cakes....................................................................74-76 Cookies.................................................................77-79

Notes.................................................................. 80

Important information regarding daily life, health & diet for LVAD patients

10

DAILY MAINTENANCE For healthy living with your LVAD, you’ll need to make sure that • • • • • •

Your equipment is working properly You have sufficient power sources at all times Your driveline exit site is clean and dry You’re following a healthy diet You’re exercising regularly, as you’re able to tolerate it You’re taking your medications and supplements as directed by your doctor.

Your LVAD team will give you detailed instructions on what you need to do on a daily basis for your specific device and medical condition. They will also most likely give you a chart customized for your specific device to fill out daily.

GENERAL DAILY CHECKLIST Check your driveline & driveline exit site • Make sure your driveline is not twisted or kinked, and is secured close to your body • Check the driveline regularly for signs of damage (cuts, holes, tears).

If you see any damage, let your LVAD team know immediately. Do not try to repair it yourself • Change your exit site dressing as instructed by your LVAD Team.

When examining the exit site, make sure it’s clean and dry • Notify your LVAD Team immediately if you see any signs of injury, trauma or infection. Signs of infection may include redness, drainage, tenderness/pain, fevers and/or shaking chills Monitor your device settings, alarms & power sources • Follow the device self-check instructions your LVAD team has given you or as explained in your device patient handbook • Note device settings and numbers on your flowsheet if you have one • Document any unusual alarms and the circumstances around them (such as what your activity was at the time of the alarm, any symptoms you had at the time of the alarm, etc). Remember to bring this information with you to your clinic visits to share with your LVAD team • If your controller or other components are dirty, clean them carefully with a damp cloth 11

DAILY MAINTENANCE

Monitor your device cont.

• Be careful not to splash liquids on your equipment and do not submerge them in water. Most equipment display screens (such as on bedside monitors or controllers, depending upon your device) should only be cleaned with a dry, soft cloth • Consult your device manual or handbook for additional details Take your medications as directed It’s very important to take your medications and supplements according to your doctor’s instructions, at the same times each day. It may help to keep a chart of all of your medications to organize what is taken each day.

Check your weight You measure your weight to help detect if you are retaining fluid. Try to weigh yourself around the same time every day, as your weight can fluctuate throughout the day. The ideal time is when you first wake up and get out of bed. If possible, zero your scale before stepping on it. Notify your LVAD team with any concerns you have about weight gain or loss.

Be aware of what and how much you are eating • While you were in the hospital, you may have needed to take dietary supplements because of poor nutrition related to your disease. If your clinicians direct you to keep taking them after you leave the hospital, be sure to continue them as instructed • Some of the fluid and dietary restrictions that you had before your LVAD implant may change once you leave the hospital. Work with your LVAD team to make sure you understand any new diet or fluid instructions • Contact your LVAD team if you have any significant changes in your ability to tolerate food or beverages (e.g., stomach or gastrointestinal flu, nausea, vomiting, or diarrhea). It’s important not to become dehydrated and under-nourished, as this could cause significant problems with your pump or your overall health

12

DRIVELINE MANAGEMENT You can still move freely and do many routine activities if you have an LVAD. But you’ll need to take some precautions to protect the driveline that exits your body and connects your LVAD to your controller. Depending on which device you have, you may need to wear a stabilization belt or band around your abdomen to keep the driveline from moving around too much.

• Be careful not to twist, kink or pull on the driveline • Be sure that your controller is secure, so there’s no risk of it falling and pulling on your driveline • Make sure the driveline doesn’t get pulled or snagged • If you’re keeping your controller inside a zippered bag, make sure the driveline doesn’t get caught in the zipper • Carefully wipe any dirt or grime off the driveline with a damp cloth • Avoid getting the driveline wet, especially right at the exit site • Be careful around pets and children so they don’t accidentally damage the driveline or other equipment Caring for the driveline exit site It’s extremely important to keep your driveline exit site clean and free of infection.

While you’re in the hospital, the LVAD team will teach you and/or your caregiver how to change the driveline exit site dressing. Depending on your hospital’s policy, you may need to change the dressing every day, or two or three times a week.

Guidelines for dressing changes Every hospital or clinic has its own specific directions and recommendations for exit site care, which you should follow. But these are some general guidelines: • Always wash your hands before starting the dressing change • Never put ointments, powders or lotions on or around the exit site unless you’re instructed to do so • Follow your LVAD team’s directions on how often to change the dressing • Follow strict “sterile technique” every time you change the dressing or touch the exit site area • Let your LVAD team know right away if there is any redness, swelling or drainage around the exit site, or if you’re experiencing pain or a fever.

All of these are signs of possible infection 13

DRIVELINE MANAGEMENT

Sterile Technique To prevent infection, you or your caregiver will need to use sterile technique when changing your driveline dressings. (“Sterile” means free from germs.)

The general rules of sterile technique are: • Always wash your hands before and after the procedure • Remove all rings and jewelry from your hands and wrists • Wet your hands and wrists • Apply soap and vigorously rub your hands together for 15 seconds or more. Wash around the backs of both hands as well as between your fingers, around cuticles and under fingernails • Rinse your hands thoroughly • Dry your hands thoroughly with paper towel • Keep your sterile supplies dry. Remember: if the outer wrapper of the supplies is not sealed, it’s not sterile • Prepare a work area by washing a counter or table with a disinfectant spray. Make sure the surface is dry before you begin • Take special care when you handle your supplies to keep them sterile.

Do not touch the sterile supplies inside the wrapper without wearing sterile gloves • Wear a hat and mask if you’ve been instructed by your hospital to do so • Try not to reach over the sterile supplies while changing the dressings.

It’s usually best to have your work surface off to the side If you are ever in doubt, reference the information packet provided by your hospital or contact your LVAD team.

14

DIET 9 TIPS FOR HEALTHY EATING 1. Eat more fruits and vegetables. Try for at least 5 – 6 servings a day.

Do be mindful of your intake of foods high in Vitamin K, which can interfere with the effectiveness of your Coumadin/Warfarin. (More about nutrition and Coumadin as you read ahead.)

2. Increase your fiber intake. The American Heart Association recommends at least 25 grams. Choose whole grain breads and cereals, brown rice, beans, oat bran, oatmeal, fruits and vegetables.

3. Limit fried foods. Use oil in small amounts and choose monounsaturated oils like olive and canola oil. Use lean cooking methods like baking, grilling, roasting, broiling and braising.

4. Eat lean meats. Choose the leanest cut, trim fat and remove skin.

Limit red meats to two 3 oz servings a week. A 3 oz portion is the size of a deck of cards.

5. Eat fish twice a week. Be sure to choose a lean cooking method, and avoid fish that’s fried or cooked in butter.

6. Limit egg yolks to no more than 3 per week. Try egg whites or an egg substitute.

7. Choose low-fat dairy products. Skim and 1% milk are considered low fat. You can use low-fat soy or lactose-free milk if you have milk intolerance.

8. Avoid saturated and trans fats.

• Saturated fats are found in animal foods (dairy products and fatty meats) and non-animal foods (like palm and coconut oil).

• Trans fats are found in snack foods, baked goods, shortening, some fried foods, and stick margarines. They raise LDL (bad) cholesterol and lower HDL (good) cholesterol.

9. Limit your sodium intake. Choose foods containing less than 140 mg per serving and aim for less than 600 mg sodium per meal.

Read more about sodium below.

15

DIET

READING FOOD LABELS Labels are an excellent source of information about how much of any given food you should eat, and whether or not it’s a healthy choice.

Serving size/number of servings: Serving size and number of servings in the package are the first places to look.

Calories: Focus on serving sizes, healthy cooking methods and getting a variety of healthy foods each day.

Fat: Total fat should be less than 5 grams per serving (for a daily total of 50-75 grams). Try to use foods with mono-unsaturated fats and polyunsaturated fats. Saturated fats should total less than 3 grams per serving (up to 15 grams per day on a typical diet). Limit trans fats.

Fiber: 5 grams or more is a high-fiber food. The goal is at least 25 grams of fiber per day.

Sodium: The goal is 2,000 mg or less daily. Less than 140 mg per sodium per serving is a low-sodium choice.

Carbohydrates and Sugars: If you have high triglycerides, choose foods with less than 30 g total carbohydrate and less than 15 g sugars per serving. If you’re diabetic, pay attention to total carbohydrates.

(15 g is considered 1 carb serving).

16

DIET

SODIUM & FLUID INTAKE 1. Less than 2,000 mg sodium per day 2. Stay as close to your fluid restriction level as possible (if you have one).

Read food labels carefully and keep a daily journal of your sodium and fluid intake. In addition: • Choose foods with less than 140 mg sodium per serving, and only eat one serving, as indicated on the label. Keep measuring cups handy to determine the right amount.

• Don’t eat foods with more than 300 mg sodium per serving • Try to aim for meals with less than 600 mg sodium total • Be careful when eating out. Restaurant food can be high in sodium.

Ask for sauces and dressings on the side and specify no seasoning (or just pepper).

• Don’t add salt or seasonings with salt in them to foods when cooking or before you eat your food.

Low-sodium foods don’t have to be boring! Try any of these to add flavor: • Herbs, spices, and spice blends that don’t contain sodium • Hot pepper sauce or red pepper flakes • Worcestershire sauce (1 tsp/day) • Prepared horseradish • Vinegar • Pepper and lemon pepper (without sodium) • Simple salad dressings, like oil and vinegar (Read labels on bottled dressings carefully; they can be high in sodium.)

Also, keep in mind that salt is largely a programmed taste.

Low-sodium foods may taste bland to you at first, but usually, within a week or two your taste buds will begin to change and high-sodium foods you used to like will taste too salty.

17

DIET

PORTION/SERVING SIZE It’s good to get in the habit of keeping track of portions and serving sizes within your daily intake. Understanding the different foods that belong to the various parts of your meal helps maintain a healthy diet.

Dairy Meat/ Protein Non-Starchy Vegetables Fruit Starch

Non-Starchy Vegetables: Serving Size: 1/2 cup cooked, 1 cup raw • Spinach/Greens • Tomatoes • Celery • Carrots • Vegetable Juices • Snow Peas • Lettuce • Onion • Yellow Squash • Beets • Cucumber • Zucchini • Cabbage • Okra • Radishes • Green Beans • Mushrooms • Brussel Sprouts • Broccoli • Peppers • Cauliflower • Turnip • Asparagus Meat/Proteins: Serving Size: 3 to 5 ounces • Chicken • Shrimp • Turkey • Clams • Tuna • Beef (90% Lean) • Salmon • Pork Loin • Trout • Lamb 18

• Bison • Tofu • Eggs • Low-Fat Cheese • Nuts

DIET

Portion/Serving Size cont.

Dairy: Serving Size: 1 cup or 8 oz • Non-Fat or 1% Milk • Almond • Soy • Low-Fat Yogurt Fruits: Serving Size: Tennis Ball Size (fresh), 1/2 to 1 cup canned or frozen depending on the fruit, 2 tablespoons dried • Apples • Plums • Watermelon • Bananas • Pears • Cantaloupe • Blueberries • Pomegranate • Honeydew • Strawberries • Kiwi • Papaya • Raspberries • Cranberries • Guava • Apricots • Mangoes • Raisins • Oranges • Pineapples • Figs/Dates • Peaches • Grapes • Prunes Starches: Serving Size: 1/2 to 1 cup (fist size) Grains Legumes (Seed/Pods) • Bread • Lentils • Pasta • Kidney Beans • Rice • Cannellini Beans • Hot/Cold Cereal • Pinto Beans • Crackers • Northern Beans • Chips • Black Beans • Pretzels • Lima Beans • Pita • Butter Beans • Wraps • Black-Eye Peas • Pie Crust • Split Peas • Crumb Topping • Chickpeas • English Muffin • Edamame • Bagel • Muffin • Waffle • Pancake • Granola • Popcorn • Barley • Quinoa

Starchy Vegetables • Potatoes • Sweet Potatoes • Corn • Peas • Winter Squash • Acorn Squash • Butternut Squash • Pumpkin

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DIET

Portion/Serving Size cont.

There are lots of easy ways to keep portion sizes under control, it just takes a little forethought and a handful of tricks that will help out a lot.

FOOD

SYMBOL

COMPARE

SERVING

Cheese (String Cheese)

Pointer Finger

11/2 oz

Milk & Yogurt (Glass of Milk)

One Fist

1 cup

Cooked Carrots

One Fist

1 cup

Salad (Bowl of Salad)

Two Fists

2 cup

Apple

One Fist

1 medium

Canned Peaches

One Fist

1 cup

Dry Cereal (Bowl of Cereal)

One Fist

1 cup

Noodles, Rice, Oatmeal (Bowl of Noodles)

Handful

1/2 cup

Flat Hand

1 slice

Chicken, Beef, Fish, Pork (Chicken Breast)

Palm

3 oz

Peanut Butter (Spoon of Peanut Butter)

Thumb

1 Tbs

Dairy: Milk, Yogurt, Cheese

Vegetables

Fruits

Grains: Breads, Cereals, Pasta

Slice of Whole Wheat Bread Protein: Meat, Beans, Nuts

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DIET

Carbohydrate Counting Importance of Counting Carbohydrates • Eating about the same amount of carbohydrates per meal makes it easier to control your blood sugars, so that you feel better • The balance between carbohydrate and insulin will control what your blood sugar level will be after eating • Carbohydrate counting can help with meal planning, keep you healthy, and allow you to make food choices easier Food Groups Containing Carbohydrates

Dairy

Fruit

Grains/Beans/ Starchy Vegetables

Foods you need to limit or have on special occasions: • Juices • Pies • Sweet BBQ Sauces • Sweets • Danish • Marinades • Cakes • Ice Cream • Dressings • Cookies • Jam/Jelly Carbohydrate Serving Size/Choice • When reading the food label, start at the top to find the serving size.

Remember the grams for the serving size is a weight measurement.

• Find the total grams of carbohydrate, divide the total grams by 15 to find the number of servings/choice (ex. 45÷15=3 carb servings) • It is helpful to measure foods with measuring cups, spoons or food scale.

21

DIET

Carbohydrates cont.

EXAMPLES OF 1 SERVING/CHOICE = ABOUT 15 GRAMS OF CARBOHYDRATES Gains/Beans/Starchy Vegetables • 1 Slice of Bread • 1 c Broth Soup • 6-in Tortilla Shell • 4 to 6 Crackers • 1/2 Pita Pocket • c Cooked Pasta • 1/4 Large Bagel • c Cooked Rice • 1/2 Hamburger Roll • 1/2 c Cooked Beans • 1/2 Hot Dog Bun • 1/2 c Cooked Peas • 3/4 c Unsweet Cereal • 1/2 c Cooked Corn • 1/2 c Hot Cereal • 1/2 c Mashed Potatoes

• 1/2 c squash • Palm Size Baked Potato • 3/4 oz Pretzels • 3/4 oz Chips • 1 DVD Size Waffle/ Pancake • 3 c Popcorn

Fruit • 1 Small Fruit (3/4 to 1 c) • 1/2 c Canned or Frozen Fruit

• 2 Tbs Dried Fruit (Unsweetened) • 15-17 Small Grapes (3 oz) • 1 c Melon or Berries

Dairy • 1 c Non-Fat or 1% Milk • 2 c Unsweetened Soy or Almond Milk

• 1 c Soy Milk • c Non-Fat Yogurt Artificially Sweetened

Sweets/Desserts • 2 in Square Unfrosted Cake • 2 Small Cookies • 1/2 c Ice Cream/Frozen Yogurt

• 1/2 c Pudding • 1 Tbs Jam/Jelly/Honey • 2 Tbs Lite Syrups

Alcohol: FIRST CHECK WITH YOUR DOCTOR • 2 Drinks for Men, 1 for Women • 1 1/2 oz Liquor • 12 oz Beer • Diet Mixers • 5 oz Wine Be responsible! Drink alcohol with food and carry identification about your health situation in case of emergency. Remember that alcohol makes your blood thinner, DO NOT exceed more than 1 or 2 drinks in a day.

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DIET

COUMADIN/WARFARIN Most patients on an LVAD are prescribed Coumadin (Warfarin) to minimize the potential for blood clotting, which can affect the pump.

If you’re taking Coumadin, you’ll need to be careful about how much Vitamin K you’re getting from foods and dietary supplements, as it can interfere with the Coumadin, and keep it from being as effective.

Here are some things you can do to keep your Vitamin K levels within limits: • Limit high Vitamin K foods to one ½ cup serving per day. These include cooked greens like kale, spinach, turnip greens, collard greens, Swiss chard, and mustard greens • Limit medium Vitamin K foods to 1-cup servings no more than 3 times per day. These include raw spinach, turnip greens, green leaf lettuce, broccoli, endive, romaine lettuce, and Brussels sprouts (½ cup serving) • Use caution with multivitamins, herbal supplements, and Vitamin K supplements. Ask your doctor before taking any of these supplements.

ANEMIA After heart surgery, you may be at risk for becoming anemic—a condition in which your blood count is low, possibly because your body isn’t getting enough iron. Anemia can cause you to feel tired or run down.

Most men and women (who aren’t pregnant, breastfeeding or menstruating) need 10 mg of iron per day. Some good sources of iron are: • Enriched and fortified grain products. Some breakfast cereals will meet many adults’ daily iron needs (including Total, 100% Bran Flakes and Grape Nuts).

• Meat, fish, and poultry • Beans and soybeans • Spinach and kale (limited amount) • Dried prunes, apricots and raisins Be sure also to eat foods high in Vitamin C—like oranges, grapefruits, bell peppers, and strawberries—to aid in iron absorption.

23

PHYSICAL ACTIVITY Golfing, gardening, walking— they’re just a few of the many activities LVAD patients enjoy. In fact, physical activity is an important part of your recovery from surgery and your ongoing health and wellbeing—whether it’s structured exercise or just enjoying your favorite pastimes. You may even find that you’re able to be more active with your LVAD than you were before.

You will, however, need to be careful to protect your LVAD driveline and controller. You’ll also need to be careful not to push yourself too hard.

Follow your VAD team’s recommendations and guidelines, and if you feel pain, or if you start to feel dizzy or short of breath during any activity, stop.

During your recovery Right after your surgery, your nurses and physical therapist(s) will help you gradually rebuild your strength, stamina and independence. They’ll give you exercises to do on your own, both in the hospital and when you’re at home. They’ll also give you guidelines on what kinds of activities and exercise you should and shouldn’t do, and strategies for safely building your endurance.

For the first six weeks after your surgery, you’ll need to be careful to protect your sternum (also called the breastbone) so it can heal.

What you can & can’t do If you’re not sure about whether or not an activity is safe, ask your LVAD team. Every patient is different, and VAD centers have different guidelines about what patients should and shouldn’t do All LVAD patients are told to avoid: • Contact Sports — Soccer, basketball, martial arts, hockey or any other sport that involves contact with other players • Activities with a High Risk of Injury / Falls — Downhill skiing, horseback riding, roller blading, etc.

• Water Sports — This includes swimming, diving, snorkeling, etc.

Your device equipment cannot be submerged in water

24

Physical Activity cont.

Intimacy and Relationships Being intimate with your spouse or partner is a normal and important part of a healthy relationship. You should be able to resume sexual activity six to eight weeks after your surgery, but be sure to consult with your LVAD team beforehand.

You may have to make some changes to account for the driveline and external equipment. It’s important that the driveline doesn’t get pulled, caught or kinked. But most couples find that with patience, good communication and a little creativity, they’re able to have a satisfying intimate life.

Pregnancy Women who have an LVAD must NOT become pregnant: a growing fetus could dislodge the pump, resulting in internal bleeding or even death. So it’s extremely important to use birth control if you are sexually active and of childbearing age. If you do become pregnant, tell your LVAD team immediately.

25

SLEEPING/SHOWERING While you’re recovering from surgery, an occupational therapist or other members of your LVAD team can help you adjust to changes with your sleeping habits and hygiene.

Sleeping with an LVAD Many LVAD patients actually find that they’re able to sleep more comfortably with their LVAD than they did before because they’re feeling better and breathing more easily. There are, however, two major ways that having an LVAD affects your sleep routine: • You may not be able to sleep on your stomach. Stomach sleeping can compress or pull on the driveline. Sleeping on your back is the best option, although some LVAD patients find it comfortable to sleep on their sides. You’ll also need to make sure that the driveline doesn’t get tangled in clothing or blankets. At first, sleeping with the LVAD may feel awkward, but most patients get used to it after a few days.

• You’ll need to be connected to an electrical power source while you sleep. This is very important, because you may not hear the controller’s low-battery alarms when you’re asleep. Before bed, you’ll need to connect your device to an AC power source (a wall outlet). This may mean you’ll have to move your bed closer to an outlet, or sleep on a different side of the bed than you normally do.

Check all electrical connections before you go to sleep to make sure they’re tight. Make sure that the controller is stable beside you, so it won’t risk falling out of the bed and pulling on the driveline.

You should also keep a backup controller, charged batteries and a flashlight near you while you sleep, in case of a power outage.

26

SLEEPING/SHOWERING

Showering & Hygiene Washing up is a little bit of a challenge at first, but most LVAD patients and caregivers say they get it “down to a science” fairly quickly. The main issue is that you can’t get the external components of your device wet, which means you won’t be able to take baths (or otherwise submerge your body in water). You’ll have to be careful when washing, too.

Here are some tips for washing: • Avoid getting the driveline exit site dressing wet, and consider planning bathing times around exit site dressing changes • Put your controller and batteries within reach so they’re not pulling on the driveline, but are at a safe distance from any water. Putting them on a towel can help keep them from slipping off the side of the tub or sink vanity • Sit on a chair or bathing stool in the bathtub or shower stall, and use a basin of warm water and washcloth or sponge to wash. Or, wash at the sink while standing on a towel, so as not to get the floor or bath rug wet • To wash your hair, try using a hand-held shower wand or sprayer while standing over the kitchen sink or bathtub • Be sure that all floor surfaces are dry when walking around after bathing, to avoid slipping • Do not use powder around the exit site dressing Depending on your device and your VAD Center’s guidelines, you may be able to take a shower once your exit site heals and your LVAD team approves. Your LVAD may have a special shower bag that protects the driveline and device components. Your LVAD team will show you how to use your shower bag and also give you their recommendations for protecting the driveline exit site while showering. In this case, too, it may be best to schedule your shower around your exit site dressing changes.

27

TRAVEL Once you’ve recovered from your surgery and settled into life with your LVAD, you may want to take a vacation or visit friends and family. Traveling with an LVAD will involve some extra planning and preparation.

When scheduling a trip, discuss your plans ahead of time with your LVAD team. They‘ll help you be as independent as possible, and still stay safe and healthy. They can also provide you with the necessary travel documents, as well as helpful tips.

You should also identify the VAD centers nearest to your travel destination.

Check the travel map on MyLVAD.com to locate centers throughout the world.

Remember that shorter “trips” take planning too: Any time you leave your home—whether it’s a one-hour drive to visit friends or a ten-minute walk to get groceries—you will need to bring your backup controller and power sources with you, plus any medications you’re scheduled to take.

Traveling by Car Depending on your VAD center’s guidelines, your local laws and your medical condition, you may be allowed to drive short distances starting six to eight weeks after your surgery. Whether you’re driving or are a passenger in a car, take care that the seatbelt doesn’t press or chafe against the driveline exit site. And, of course, always have your emergency backup equipment with you.

Some devices come with an adapter that lets you plug your LVAD into the car’s DC power jack. It may not work with all cars, though, as DC power varies from vehicle to vehicle. Use of DC power is for convenience only and meant to be temporary. Never assume that DC power will be available. Always have fully charged backup batteries with you.

28

TRAVEL

Air Travel Air travel is perfectly safe for patients with LVADs—there are no issues with pressurization or altitude. Before making any travel arrangements, always consult your LVAD team.

When traveling by plane, you will need to keep all of your device equipment, including backup power and an extra controller, with you at all times. In addition to your LVAD equipment, you will need to be sure to have all necessary medications and dressing change supplies with you. Do not put any of these items in your checked luggage; always keep them with you.

Note that some flights may be too long, given the battery life of your device, and you will have to break your trip into shorter legs. There are also some destinations that aren’t safe or recommended for patients with LVADs. Airport Security Your LVAD team will provide a medical necessity letter for security checkpoints to allow you keep all LVAD-related equipment with you on the plane. Or, you can give the letter template below to your doctor or other member of your LVAD team to customize and sign for you. Be sure to leave extra time for security, in case there are any issues or problems.

To avoid interference with your LVAD, you will not be able to go through the security scanners, but will probably require a manual pat-down check. Inform the security agent of the location of your driveline to avoid accidental pulling at the exit site.

29

DO’S & DON’TS Having an LVAD means that you have to change some things in your life.

There are some things that you will not be able to do, like swimming.

Other than a few things, you should be able to, and do try to do the things that you did before you became ill. This list is a general guideline. This is not intended to be a complete list of all the things you should or shouldn’t do with an LVAD. As always follow your doctor and LVAD Team’s guidelines and instructions.

DO • • • • • • • • • •

Contact your LVAD team with any questions or concerns you have Clean and inspect your equipment daily Take your medications at the same times every day Keep necessary backup equipment with you at all times Change your exit site dressings according to instructions Report any signs of exit site infection to your LVAD team immediately Eat a low-sodium, heart-healthy diet Check your weight daily Get exercise, in accordance with your doctor’s recommendations Enjoy the company and support of family, friends, and neighbors

DON’T • • • • • • • •

Kink, bend or pull your driveline Disconnect the driveline from the controller (under normal circumstances) Sleep on your stomach Take a bath or swim Play contact sports Have an MRI (CT Scans or X-Rays are OK) Attempt to repair LVAD equipment yourself Leave the house without backup equipment

• Lose hope or feel like you’re alone. Your LVAD team, family & friends are there for you!

30

Healthier snacks, meals & desserts

32

SNACKS

SMALL BITES

Turkey Vegetable Roll-Ups Ingredients

Prep Time: 20 min

• 8 slices deli roasted turkey • ½, 8 oz package reduced-fat cream cheese (softened) • 2 tsp chopped fresh dill weed (or ½ tsp dried dill weed) • 1 medium carrot (coarsely shredded)

• ½ c zucchini (coarsely shredded) • ½ c red sweet pepper (finely chopped)

Directions

• On each slice of turkey, spread cream cheese.

• Sprinkle with dill weed. Top with carrot, zucchini and sweet pepper.

• Tightly roll up turkey slices.

• Cover and chill for 1 hour or until ready to serve.

• Cut rolls crosswise into 1-inch slices.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

51 3g 2g 1g 2g 3g

Serving Size: 3, 1 in slices, about 2.5 servings

Cholesterol 15 mg Sugars 2g Sodium 154 mg Vitamin A 5% Vitamin C 3% Calcium 9%

Iron 2% Potassium 100 mg Magnesium 80 mg Vitamin K 5 mcg *Based on one serving 33

SNACKS

SMALL BITES

Preheat: 275°F Prep Time: 10 min Cook Time: 2 hrs

Parmesan Tomato Chips

Ingredients

• 10 beefsteak tomatoes (sliced about 1/4 in thick) • 2 Tbs extra-virgin olive oil • Salt & fresh ground pepper (to taste) • Dried basil (to taste) • Dried oregano (to taste)

• 1/4 c grated Parmesan cheese

Directions

• Preheat oven to 275°F. • Set a cooling rack over a foil lined jelly roll pan.

• Generously spray cooling rack with cooking spray.

• Slice tomatoes and, using a paper towel, gently press out the tomato juices.

• Place tomatoes on prepared cooling rack.

• Brush each tomato slice with extra virgin olive oil.

• Sprinkle each tomato slice with salt, pepper, and dried herbs.

• Bake for 2 to 3 hours, or until tomatoes are dried out. Check every 30 minutes so to make sure the tomatoes do not burn.

• Remove from oven and sprinkle tomatoes with Parmesan cheese.

• Place back in the oven for 4 to 5 more minutes, or until cheese is melted and tops are lightly browned.

• Remove from oven and let completely cool on cooling rack. Serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 34

96 4g 2g 2g 5g 3g

Serving Size: About 6 chips, 10 servings

Cholesterol 2 mg Sugars 6g Sodium 55 mg Vitamin A 57% Vitamin C 56% Calcium 6%

Iron 5% Potassium 400 mg Magnesium 20 mg Vitamin K 14 mcg *Based on one serving

SNACKS

SMALL BITES

Preheat: 400°F Prep Time: 10 min Cook Time: 25 min

Crispy Oven Baked Sweet Potato Fries Ingredients

• 4 large sweet potatoes (cut into 1/4 in wedges) • 1 Tbs water • 2 tsp garlic powder • Salt (to taste) • Fresh ground black pepper (to taste)

• 2 Tbs olive oil

Directions

• Position rack in upper third of oven and preheat oven to 400°F. Spray baking sheet with non-stick spray.

• Wash and scrub sweet potatoes if you plan on keeping the skin on, if not peel your sweet potatoes • Toss with Italian seasoning, garlic powder, salt, pepper, and olive oil.

Arrange fries on a baking sheet in a single layer.

• Bake for 25 minutes, turning once, or until fries are crispy on the outside.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

174 7g 1g 4g 26 g 2g

Serving Size: About 10 fries, 4 servings

Cholesterol 0 mg Sugars 5g Sodium 130 mg Vitamin A 6% Vitamin C 6% Calcium 48%

Iron 1% Potassium 451 mg Magnesium 35 mg Vitamin K 3 mcg *Based on one serving 35

SNACKS

SMALL BITES

Preheat: 350°F Prep Time: 10 min Cook Time: 20 min

Artichoke & Parmesan Stuffed Mushrooms

Ingredients

• 24 medium white mushrooms • 4 tsp extra-virgin olive oil (divided) • 2 Tbs shallot (minced) • 2 cloves garlic (minced) • ½ c marinated artichoke hearts (drained & chopped)

• 3 Tbs panko breadcrumbs (divided) • 2 Tbs grated parmesan cheese • 2 Tbs low-fat mayonnaise • 1/4 tsp dried thyme • ¼ tsp salt & pepper

Directions

• Position rack in upper third of oven, preheat to 350°F; Coat a 9-by-13-inch metal baking pan with cooking spray.

• Remove and finely chop mushroom stems. Heat 1 teaspoon oil in a medium skillet over medium heat. Add the stems, shallot and garlic and cook, stirring, until the liquid is evaporated, about 5 minutes. Transfer to a bowl and stir in artichoke hearts, 2 tablespoons breadcrumbs, Parmesan, mayonnaise and thyme.

• Toss the mushroom caps in another bowl with 2 teaspoons oil, salt and pepper.

Stuff each with filling and place in the prepared pan. Combine the remaining 1 tablespoon breadcrumbs and 1 teaspoon oil and sprinkle on the mushrooms.

• Bake filled caps for 15-20 minutes or until breadcrumbs golden.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 36

64 3g 1g 1g 7g 3g

Serving Size: 3 mushrooms, 8 servings

Cholesterol 2 mg Sugars 3g Sodium 173 mg Vitamin A 2% Vitamin C 2% Calcium 15%

Iron 2% Potassium 284 mg Magnesium 10 mg Vitamin K 4 mcg *Based on one serving

37

BREAKFAST

GRAINS

Pumpkin Oatmeal

Prep Time: 10 min Cook Time: 2 min

Ingredients

• 1 c quick-cooking rolls oats • 3/4 c milk, or as needed • 1/2 c canned pumpkin puree • 1/4 tsp pumpkin pie spice • 1 tsp cinnamon sugar

Directions

• Mix together oats and milk in a microwave-safe bowl.

• Cook on high for 1 to 2 minutes, stirring once.

• Add more milk or oats to achieve the desired consistency, and cook for another 30 seconds.

• Stir in pumpkin puree, pumpkin pie spice, and cinnamon sugar.

• Heat through, and serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 38

229 5g 2g 7g 37 g 10 g

Serving Size: 1

Cholesterol 7 mg Sugars 7g Sodium 43 mg Vitamin A 8% Vitamin C 1% Calcium 14%

cups, 2 servings

Iron 1% Potassium 285 mg Magnesium 66 mg Vitamin K 1 mcg *Based on one serving

BREAKFAST

GRAINS

Preheat: 350°F Prep Time: 5 min Cook Time: 20 min

Easy Granola Bars

Ingredients

• 3 c quick cooking oats • 1, 14 oz can sweetened condensed milk • 2 Tbs butter (melted) • 1 c flaked coconut • 1 c sliced almonds

• 1 c miniature semisweet chocolate chips • 1/2 c dried cranberries

Directions

• Preheat oven to 350°F. Grease a 9x13 inch pan.

• In a large bowl, mix together the oats, sweetened condensed milk, butter, coconut, almonds, chocolate chips and cranberries with your hands until well blended. Press flat into the prepared pan.

• Bake for 20 to 25 minutes in the preheated oven, depending on how crunchy you want them. Lightly browned just around the edges will give you moist, chewy bars.

Let cool for 5 minutes, cut into squares then let cool completely before serving.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

179 8g 4g 3g 24 g 4g

Serving Size: 1 bar, 24 servings

Cholesterol 8 mg Sugars 16 g Sodium 38 mg Vitamin A 1% Vitamin C 1% Calcium 4%

Iron 10% Potassium 165 mg Magnesium 39 mg Vitamin K <1 mcg *Based on one serving 39

BREAKFAST

GRAINS

Buttermilk Cornbread Muffins Ingredients

• 1 c yellow corn meal • 2 Tbs white flour • 2 tsp baking powder • 1/4 tsp baking soda • 1 tsp sugar • 1 lg egg

Preheat: 375°F Prep Time: 15 min Cook Time: 25 min

• 1 c buttermilk (reduced fat) • 2 tsp canola oil

Directions

• Preheat oven to 375°F. • Mix all of the ingredients together.

• Pour into a 6 muffin pan. Place in oven and bake for 20-25 minutes.

• If not brown enough after the 20 minutes, turn on broiler until muffins are browned to your liking, no longer than 3-5 minutes.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 40

135 3g <1 g 2g 23 g 5g

Serving Size: 1 muffin, 6 servings

Cholesterol 40 mg Sugars 3g Sodium 155 mg Vitamin A 3% Vitamin C 0% Calcium <1%

Iron 5% Potassium 3 mg Magnesium 0 mg Vitamin K 0 mcg *Based on one serving

BREAKFAST

GRAINS

Preheat: 350°F Prep Time: 10 min Cook Time: 20 min

Banana Muffins

Ingredients

• 1 c all-purpose flour • 1 Tbs baking powder • 1/2 tsp baking soda • 1/4 tsp salt • 1 c mashed ripe banana • 1/4 c white sugar

• 1/4 c nonfat plain yogurt or applesauce • 1 lg egg • 1/2 tsp vanilla extract

Directions

• Preheat oven to 35°F. Grease muffin cups or line with paper muffin liners.

• Mix together flour, baking powder, baking soda and salt. In a separate bowl, beat together banana, sugar, egg and vanilla. Stir in the yogurt (can substitute applesauce).

• Stir banana mixture into flour until just combined. Scoop batter into prepared muffin cups.

• Bake in preheated oven for 15 to 20 minutes, or until a toothpick inserted into center of a muffin comes out clean.

• Let cool before serving.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

82 <1 g 0g 1g 18 g 2g

Serving Size: 1 muffin, 12 servings

Cholesterol <1 mg Sugars 8g Sodium 192 mg Vitamin A <1% Vitamin C 3% Calcium 6%

Iron 4% Potassium 83 mg Magnesium 20 mg Vitamin K <1 mcg *Based on one serving 41

BREAKFAST

EGGS

Prep Time: 5 min Cook Time: 10 min

Zucchini & Eggs Ingredients

• 1 egg (beaten) • 2 tsp olive oil • 1 small zucchini (sliced) • Salt (to taste) • Fresh ground black pepper (to taste)

Directions

• Heat a small skillet over medium heat.

• Pour in oil and sauté zucchini until tender.

• Spread out zucchini in an even layer, and pour beaten egg evenly over top.

• Cook until egg is firm. Season with salt and pepper to taste.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 42

184 16 g 3g 2g 5g 7g

Serving Size: 1/2 c, 1 servings

Cholesterol 138 mg Sugars 3g Sodium 76 mg Vitamin A 20% Vitamin C 9% Calcium 12%

Iron 1% Potassium 362 mg Magnesium 32 mg Vitamin K 5 mcg *Based on one serving

BREAKFAST

EGGS

Preheat: 325°F Prep Time: 10 min Cook Time: 30 min

Garlic Mushroom Frittata

Ingredients

• 2 tsp. olive oil • 1/2 lb. crimini mushrooms (sliced) • 3 medium green onions (thinly sliced crosswise) • 2 cloves garlic (minced) • 4 large eggs

• Fresh ground black pepper (to taste) • Salt (to taste)

Directions

• Place a small skillet in the oven and preheat the oven to 325°F. • When the oven is hot add the olive oil to the pan and swirl.

• Add the mushrooms to the pan and return the skillet to the oven.

• At five minutes toss the mushrooms in the pan and return the skillet to the oven.

• At 10 minutes, add the garlic to the pan, toss well and return the skillet to the oven.

• At fifteen minutes add the white part of the green onions to the pan, toss well and return the skillet to the oven.

• Whisk the eggs until frothy. Add the green part of the green onions, salt and pepper. Whisk.

• At 20 minutes add the eggs to the pan, shake the pan gently, and return to the oven.

• Bake for 10 minutes. Serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

112 8g 2g 2g 4g 9g

Serving Size: 1/4 pie, 4 servings

Cholesterol 186 mg Sugars 2g Sodium 221 mg Vitamin A 18% Vitamin C 6% Calcium 7%

Iron 10% Potassium 337 mg Magnesium 19 mg Vitamin K 2 mcg *Based on one serving 43

BREAKFAST

EGGS

Healthy Egg Muffin Cups Ingredients

• 1 Tbs olive oil • 1 c red pepper (chopped) • 1 c green pepper (chopped) • 1 c yellow onion (chopped) • 2 c baby spinach (chopped) • 1 c mushrooms (chopped)

Preheat: 350°F Prep Time: 10 min Cook Time: 15 min

• 2 cloves garlic (minced) • Fresh ground black pepper (to taste) • Salt (to taste) • 4 whole eggs • 4 egg whites • Hot sauce (optional for on top)

Directions

• Preheat oven to 350°F. • Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.

• Heat a large non stick skillet over medium heat.

• Once hot, add in oil, red pepper, green pepper, and onion.

• Sauté 5-7 minutes, or until peppers are tender.

• Add in spinach and mushrooms and cook for an additional 2 minutes.

• In the last 30 seconds, add in minced garlic.

• Season with salt and remove from heat.

• Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.

• Stir in cooked veggies.

• Pour the egg/veggie mixture evenly into the prepared muffin pan.

• Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.

• Cool slightly and serve immediately.

• Can be frozen and reheated in the microwave for later.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 44

50 2g 1g 2g 3g 4g

Serving Size: 1 egg muffin, 12 servings

Cholesterol 62 mg Sugars 1g Sodium 47 mg Vitamin A 20% Vitamin C 34% Calcium 2%

Iron 3% Potassium 161 mg Magnesium 56 mg Vitamin K 12 mcg *Based on one serving

BREAKFAST

EGGS

Prep Time: 5 min Cook Time: 5 min

Egg in a Pepper

Ingredients

• 1 large egg • 1, 1/4 in thick ring bell pepper • Fresh ground black pepper & salt (to taste)

Directions

• Heat a non-stick skillet or pan over medium heat.

• Place bell pepper ring in the hot skillet.

• Crack egg into bell pepper ring; cook until bottom holds together and corners are browned, 2 to 3 minutes.

• Flip and cook until desired doneness is reached, 2 to 3 minutes more.

• Season with salt and fresh ground black pepper.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

74 5g 2g 1g 1g 7g

Serving Size: 1 egg in pepper, 1 serving

Cholesterol 186 mg Sugars 1g Sodium 70 mg Vitamin A 28% Vitamin C 8% Calcium 28%

Iron 1% Potassium 85 mg Magnesium 7 mg Vitamin K 3 mcg *Based on one serving 45

BREAKFAST

EGGS

Mushroom Scrambled Eggs Ingredients

• 2 large egg whites • 1 large egg yolk • 2 Tbs 2% milk • 1 tsp unsalted butter • 8 oz fresh crimini mushrooms

Prep Time: 10 min Cook Time: 15 min

• Fresh ground black pepper (to taste) • Salt (to taste)

Directions

• Place the egg whites, egg yolk & water in a small mixing bowl and whisk until frothy.

• Melt the butter in a small non-stick skillet pan over medium-high heat.

• Gently sauté the mushrooms until browned. Toss frequently. Cook the mushrooms until they are a dark caramel brown.

• You can either add egg mixture and stir the eggs cooking until firm or cook eggs separately, placing sautéd mushrooms on top of eggs.

• Add fresh ground black pepper & salt to taste and serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 46

96 5g 2g 1g 4g 10 g

Serving Size: about 1 cup, 2 servings

Cholesterol 110 mg Sugars 2g Sodium 190 mg Vitamin A 4% Vitamin C 4% Calcium 2%

Iron 5% Potassium 447 mg Magnesium 16 mg Vitamin K 0 mcg *Based on one serving

BREAKFAST

EGGS

Prep Time: 10 min Cook Time: 10 min

Light Asparagus & Tomato Omelet

Ingredients

• 1 lg egg • 4 lg egg whites • c tomatoes • 1/4 c asparagus • c cheddar cheese or preferred cheese of choice

Directions

• Scramble egg and egg whites together in a bowl or cup.

• Peel and thinly slice asparagus stalk.

• Dice up an 1/8 cup of tomatoes.

• Shred 1/8 cup of cheese or use pre-packaged shredded cheese.

• In a hot pan or skillet, cook eggs until cooked about half way though.

• Add vegetables and cheese to the eggs in pan, evenly distribute.

• Cook for about a minute, for the egg to firm a little, but not all the way.

• Carefully fold the omelet in half and cook for about a minute.

• Flip over omelet and cook again for about a minute.

• Serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

106 5g 2g 1g 2g 14 g

Serving Size: 1/2 omelet, 2 servings

Cholesterol 114 mg Sugars 0g Sodium 186 mg Vitamin A 9% Vitamin C 6% Calcium 7%

Iron 4% Potassium 117 mg Magnesium 23 mg Vitamin K 12 mcg *Based on one serving 47

meals

48

MEALS

CHICKEN

Stuffed Chicken with Garlic, Spinach & Tomato Ingredients

• 4 boneless skinless chicken breasts • 1 Tbs olive oil • 1/2 yellow onion (chopped) • 3 cloves garlic (minced) • 1 c fresh spinach • 2 tomatoes (chopped)

Preheat: 375°F Prep Time: 20 min Cook Time: 25 min

• 1/2 c shredded part-skim mozzarella or crumbled feta

Directions

• Preheat oven at 375°F. • Flatten and butterfly cut boneless, skinless chicken breasts.

• Sauté garlic in onions in olive oil until golden in a pan or skillet.

• Add the tomatoes and spinach, cook until spinach is wilted.

• Divide the vegetables among the chicken evenly, fold/roll over top of the stuffing to make a pocket.

• Place chicken breasts in a baking dish and bake uncovered for about 25 minutes or until chicken is baked through.

• Serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

403 12 g 4g 3g 10 g 60 g

Serving Size: 1 stuffed chicken breast, 4 servings

Cholesterol 153 mg Sugars <1 g Sodium 280 mg Vitamin A 43% Vitamin C 53% Calcium 21%

Iron 22% Potassium 1,046 mg Magnesium 335 mg Vitamin K 25 mcg *Based on one serving 49

MEALS

CHICKEN

Preheat: 400°F Prep Time: 15 min Cook Time: 35 min

Parmesan Crusted Chicken

Ingredients

• 2, 4oz boneless, skinless chicken breasts • 2 Tbs bread crumbs • 2 Tbs grated parmesan cheese • 1 tsp garlic (minced) • 1 tsp dried oregano

• tsp salt • Fresh ground black pepper (to taste) • Olive oil

Directions

• Preheat oven at 400°F. • Beat the chicken breasts with a mallet until they are flat. This is best done between cling-film.

• Mix the rest of the ingredients together and then put them into a large bowl.

• Dip the chicken schnitzels in the seasoned crumbs and then place the onto a non-stock baking tray.

• Bake at °F for between 20 and 25 minutes or until the chicken is cooked and the crumb coating is crisp and golden.

• Serve immediately with a lemon wedge, some grilled tomatoes and seasonal greens.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 50

218 5g 2g 1g 12 g 30 g

Serving Size: 1 chicken breast, 2 servings

Cholesterol 80 mg Sugars 1g Sodium 318 mg Vitamin A 3% Vitamin C 7% Calcium 11%

Iron 6% Potassium 418 mg Magnesium 35 mg Vitamin K 5 mcg *Based on one serving

MEALS CHICKEN

Prep Time: 15 min Cook Time: 15 min Ready In: 45 min

Chicken Salad Ingredients

• 12 oz cooked, diced chicken • 3 celery ribs, about 1 1/2 c (finely chopped ) • 1/2 c onion (diced) • 1/4 tsp black pepper • tsp salt

• 1/2 c fat-free Greek yogurt • Juice of 1/2 lemon

Directions

• Combine all ingredients in a large mixing bowl, by folding with a spatula.

• Cover and chill for 30 minutes before serving.

• Refrigerate for up to four days.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

179 3g <1 g 3g 8g 29 g

Serving Size: About 1 1/2 cups, 4 servings

Cholesterol 70 mg Sugars 2g Sodium 178 mg Vitamin A 2% Vitamin C 20% Calcium 7%

Iron 7% Potassium 468 mg Magnesium 114 mg Vitamin K 10 mcg *Based on one serving 51

MEALS

CHICKEN

Prep Time: 15 min Cook Time: 30 min

Pumpkin Seed Crusted Chicken

Ingredients

• 2, 4 oz boneless skinless chicken breasts • 1 tsp ground cumin • ½ tsp ground cinnamon • ½ tsp nutmeg • tsp cayenne pepper • ¼ tsp salt

• 2 Tbs 2% milk • ¼ c pumpkin seeds • 2 tsp olive oil

Directions

• Place the cumin, cinnamon, nutmeg and cayenne pepper together in a blender or mini chopper with the pumpkin seeds.

• Process until well blended and the pumpkin seeds are the texture of coarse corn meal. Place in a small mixing bowl.

• Place the milk in a second bowl. Dredge the chicken breasts in the milk and then the pumpkin seed coating. Dredge a second time in the milk and then the pumpkin seed coating until well coated.

• Place the olive oil in a non stick skillet over medium-high heat. When the oil is hot, add the coated chicken breasts. Cook for about 8 minutes and turn. Cook for another 8 minutes and serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 52

273 15 g 3g 1g 5g 31 g

Serving Size: 1-4 oz chicken, 2 servings

Cholesterol 378 mg Sugars 1g Sodium 378 mg Vitamin A 3% Vitamin C 3% Calcium 6%

Iron 23% Potassium 477 mg Magnesium 131 mg Vitamin K 12 mcg *Based on one serving

MEALS

CHICKEN

Prep Time: 10 min Cook Time: 15 min

Simple Lemon Herb Chicken Ingredients

• 2 skinless, boneless chicken breasts • 1 lemon • 1 tsp olive oil • 1 pinch dried oregano • 2 sprigs fresh parsley (garnish) • Fresh ground black pepper (to taste)

• Salt (to taste)

Directions

• Cut lemon in half, and squeeze juice from 1/2 lemon on chicken.

• Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.

• When oil is hot, put chicken in skillet.

• As you sauté chicken, add juice from other 1/2 lemon, pepper to taste, and oregano.

• Sauté for 5 to 10 minutes each side, or until juices run clear.

• Serve with parsley for garnish.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

212 8g 1g 4g 8g 29 g

Serving Size: 1 chicken breast, 2 servings

Cholesterol 68 mg Sugars 0g Sodium 94 g Vitamin A 6% Vitamin C 8% Calcium 2%

Iron 6% Potassium 543 mg Magnesium 55 mg Vitamin K 2 mcg *Based on one serving 53

meals

54

MEALS

TURKEY

Prep Time: 15 min Cook Time: 15 min Ready In: 45 min

Turkey Salad

Ingredients

• 3/4 lbs cooked turkey meat • 2 stalks celery • 2 green onions • 1/2 red bell pepper • 3 Tbs mayonnaise • 2 Tbs dijon mustard

• Fresh ground black pepper (to taste) • Salt (to taste)

Directions

• Place cooked turkey meat, celery, green onions and red bell pepper in a blender or food processor. Finely chop using the pulse setting.

• Transfer the turkey mixture to a medium bowl. Mix in mayonnaise, prepared Dijon-style mustard, pepper and salt.

• Cover and refrigerate 30 minutes before serving, or overnight if a colder temperature is preferred.

• Can be served as a sandwich, on crackers, in a wrap or over greens.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

240 5g 1g 1g 5g 24 g

Serving Size: about 1 cup, 4 servings

Cholesterol 66 mg Sugars 1g Sodium 290 mg Vitamin A 8% Vitamin C 13% Calcium 18%

Iron 2% Potassium 360 mg Magnesium 30 mg Vitamin K 10 mcg *Based on one serving 55

MEALS

TURKEY

Preheat: 350°F Prep Time: 30 min Cook Time: 20 min

Turkey Fajita Stuffed Peppers Ingredients

• 16 oz turkey breast (cut into strips) • 1 Tbs no-salt fajita mix • 1 tsp olive oil • 1 lg yellow onion (diced) • 4 bell peppers • 1/2 c fresh corn

• 1 c black beans (rinsed) • 16 cherry tomatoes (sliced) • Shredded cheese (optional)

Directions

• Preheat oven to 350°F. • Boil water in a pot, slice the top portion off of your bell peppers and place in water once brought up to a boil. Blanch for roughly 3 minutes.

• Lift peppers out of boiling water with tongs and place them in a bowl of ice water for 3 minutes to stop the cooking process.

• Combine fajita mix and olive oil, pour over your turkey meat. Cover and refrigerate for about 1 hour.

• In a pan or skillet, sauté onions until light golden brown in color, remove from pan and set aside.

• Add turkey to the same pan and sauté until cooked through.

• Add cooked onions, corn, beans, and tomatoes to the pan. Stir and cook for about one minute. Remove from heat.

• Place peppers on a baking dish, fill with one cup of chicken and vegetables, sprinkle shredded cheese on top (if desired), place in oven until cheese is melted. Serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 56

339 10 g 2g 7g 30 g 32 g

Serving Size: 1 stuffed pepper, 4 servings

Cholesterol 73 mg Sugars 7g Sodium 137 mg Vitamin A 13% Vitamin C 41% Calcium 6%

Iron 14% Potassium 544 mg Magnesium 15 mg Vitamin K 5 mcg *Based on one serving

MEALS

TURKEY

Prep Time: 15 min Cook Time: 15 min

Turkey Burgers

Ingredients

• 3 lbs ground turkey • 1/4 c seasoned bread crumbs • 1/4 onion (diced) • 2 egg whites (lightly beaten) • 1/4 fresh parsley (chopped) • 1 clove garlic (minced)

• 1 tsp salt • 1/4 tsp fresh ground black pepper

Directions

• In a large bowl, mix ground turkey, seasoned bread crumbs, onion, egg whites, parsley, garlic, salt, and pepper.

• Form into 12 patties.

• Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180°F.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

183 9g 3g 1g 3g 21 g

Serving Size: 1 burger, 12 servings

Cholesterol 90 mg Sugars 0g Sodium 350 mg Vitamin A 11% Vitamin C 2% Calcium 23%

Iron 2% Potassium 292 mg Magnesium 24 mg Vitamin K <1 mcg *Based on one serving 57

MEALS

TURKEY

Prep Time: 20 min Cook Time: 60 min

Spicy Turkey Chili with Black Beans & Corn

Ingredients

• 20 oz. ground turkey • 1 medium onion (chopped) • 1 medium red bell pepper (chopped) • 2 Tbs chili powder (or to taste) • 1 Tbs cumin • 1 tsp oregano

• 1 Tbs red pepper flakes (or to taste) • 1 can diced tomatoes with juice • 1 small can tomato sauce • 11/2 c yellow corn • 1 can black beans (rinsed) • 1 can seasoned chili beans

Directions

• Brown turkey in large skillet or large, but shallow pot.

• After 1 minute, add onion, red bell pepper, and spices.

• Cook until turkey is no longer pink.

• Add canned ingredients and bring to a boil.

• Reduce heat, cover, and simmer 30-45 minutes or until onions and peppers are soft.

• Can garnish with shredded cheese or light sour cream.

• Serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 58

212 6g 2g 6g 21 g 20 g

Serving Size: 1 1/2 cups, 6 servings

Cholesterol 80 mg Sugars 2g Sodium 360 mg Vitamin A 41% Vitamin C 76% Calcium 5%

Iron 20% Potassium 339 mg Magnesium 91 mg Vitamin K 6 mcg *Based on one serving

meals

59

MEALS

PORK

Preheat: 425°F Prep Time: 15 min Cook Time: 30 min

Pork Chops with Garlic Sauce Ingredients

• 2, 4 oz pork chops (boneless) • 2 tsp olive oil • 2 cloves garlic (thinly sliced) • 4 cloves roasted garlic • 1/4 c white wine • 3/4 c low sodium chicken broth

• 1/4 tsp salt • Fresh ground black pepper (to taste) • 2 tsp unsalted butter • Spray olive oil

Directions

• Place the olive oil in a small skillet over medium heat. Add the sliced garlic.

Cook slowly for about 5 minutes.

Reduce the heat to low to keep the garlic from turning brown.

• Add the roasted garlic, white wine, chicken stock, salt and pepper. Adjust the heat to medium so that the sauce is at a simmer.

• Place a large skillet in the oven and preheat to 425°F. • Simmer for about twenty minutes. Lightly mash the roasted garlic while the sauce is simmering. Cook until the sauce is reduced to about 1/3 cup. Add the butter and reduce the heat to low.

• Lightly spray the skillet in the oven with oil. Add the pork chops and return the pan to the oven. Cook on the first side for about 10-15 minutes and turn.

Cook for another 10-15 minutes.

• Serve topped with the garlic sauce.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 60

302 17 g 8g 0g 5g 27 g

Serving Size: 4 oz pork chop & sauce, 2 servings

Cholesterol 72 mg Sugars 0g Sodium 275 mg Vitamin A 3% Vitamin C 5% Calcium 3%

Iron 7% Potassium 613 mg Magnesium 31 mg Vitamin K 4 mcg *Based on one serving

MEALS

PORK

Preheat: 400°F Prep Time: 20 min Cook Time: 30 min

Spicy Southwestern Baked Pork Chops

Ingredients

• 6, 4 oz pork chops • 4 tsp chili powder • 1 1/2 tsp dried oregano • 3/4 tsp ground cumin • 4 cloves fresh garlic (minced) • Fresh ground black pepper (to taste)

Directions

• Preheat oven to 400°F. (Or can be prepared on the grill) • Mix together chili powder, oregano, cumin, black pepper and minced garlic.

Rub over the surface of pork.

• Place pork in baking dish and cook for 30 minutes or until pork is fully cooked.

• Optional: Broil pork until outside has a crispy coating

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

170 5g 2g 1g 2g 28 g

Serving Size: 4 oz pork chop, 6 servings

Cholesterol 78 mg Sugars <1 g Sodium 76 mg Vitamin A 12% Vitamin C 3% Calcium 2%

Iron 11% Potassium 480 mg Magnesium 82 mg Vitamin K 2 mcg *Based on one serving 61

MEALS

PORK

Peppered Pork Tenderloin with Dill Oil

Preheat: 325°F Prep Time: 20 min Cook Time: 30 min

Ingredients

• 1/4 tsp salt • 4 tsp fresh ground cracked pepper • 16 oz pork tenderloin • 2 tsp olive oil • 4 tsp dill oil

Directions

• Preheat the oven to 325°F. • Combine the salt and pepper on an empty plate.

• Cut the pork tenderloin into four 4 ounce sections. Roll each section in the pepper mixture until well coated.

• Place the olive oil in a large skillet over medium high heat.

• Add the pork tenderloin and sear about 30 seconds on each side.

• Place the pan in the oven and roast for about 30 minutes. Turn at least once during the roasting time.

• Serve with 1 teaspoon dill oil on top of each serving.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 62

215 8g 2g 1g 1g 32 g

Serving Size: 4 oz pork, 4 servings

Cholesterol 98 mg Sugars 0g Sodium 275 mg Vitamin A 1% Vitamin C 2% Calcium 1%

Iron 13% Potassium 624 mg Magnesium 44 mg Vitamin K 5 mcg *Based on one serving

MEALS

PORK

Preheat: 375°F Prep Time: 20 min Cook Time: 30 min

Pork Chops with Bourbon Pecan Sauce

Ingredients

• 1 tsp olive oil • 1/2 c chopped pecans • 3/4 c low sodium chicken or vegetable broth • 1/4 c bourbon • 1 tsp rubbed sage

• 1/2 tsp salt • 4 tsp light brown sugar • spray oil • 4, 4 oz center cut pork chops (boneless)

Directions

• Place the olive oil in a small sauce pan over medium heat. Add the pecans and cook slowly, stirring frequently. Do not allow the pecans to burn.

• After the pecans have browned slightly, add the chicken stock, bourbon, sage, salt and brown sugar. Reduce the heat to medium-low and simmer the sauce, swirling frequently. Reduce by about 1/3.

• While the sauce is reducing, preheat the oven to 375°F. • Place a large skillet in the oven.

• When the sauce is reduced, turn the heat to low.

• Spray the pre-heated skillet lightly with oil and add place the pork chops in the pan. Return the pan to the oven and cook for about 10-15 minutes on the first side. Turn and cook for another 10-15 minutes until done.

• Serve topped with about 3 tablespoons of sauce.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

333 19 g 4g 1g 7g 27 g

Serving Size: 4 oz pork with 3 Tbs sauce, 4 servings

Cholesterol 62 mg Sugars 5g Sodium 357 mg Vitamin A 0% Vitamin C 1% Calcium 2%

Iron 8% Potassium 589 mg Magnesium 44 mg Vitamin K 3 mcg *Based on one serving 63

MEALS

PORK

Preheat: 375°F Prep Time: 15 min Cook Time: 30 min

Roasted Pork Tenderloin with Caramelized Onion

Ingredients

• 1 tsp olive oil • 2 large red onions (thinly sliced) • 1/4 tsp salt • 16 oz pork tenderloin • Fresh ground black pepper (to taste) • Spray oil

Directions

• Place a large skillet in the oven and preheat to 375°F. (Or prepare the grill.)

• Place the olive oil in a large skillet over medium high heat.

• Add the sliced onions and salt. Cook, stirring frequently, until the onions are completely browned and limp.

• When the oven is ready sprinkle the pork with pepper.

• Spray the pan in the oven with oil and add the pork tenderloin.

• Cook, turning at least twice, for about 30 minutes. Remove from the oven and let rest about 2 minutes.

• Slice and serve topped with the caramelized onion.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 64

170 3g 1g 1g 9g 25 g

Serving Size: 4 oz pork with onions, 4 servings

Cholesterol 74 mg Sugars 6g Sodium 214 mg Vitamin A 0% Vitamin C 8% Calcium 4%

Iron 8% Potassium 587 mg Magnesium 41 mg Vitamin K 1 mcg *Based on one serving

meals

65

MEALS

FISH

Open Face Tuna Melt Ingredients

• 1, 6 1/2 oz can light tuna in water (drained) • 1 small shallot • 1 rib celery (diced) • 2 Tbs low fat mayo • tsp hot sauce

Preheat: 400°F Prep Time: 15 min Cook Time: 30 min

• Fresh ground pepper (to taste) • Slices of whole wheat bread • 1 medium tomato (thinly sliced) • 3 oz reduced fat cheese (swiss or mozzarella shredded)

Directions

• Preheat oven to 400°F • Mix together the tuna, shallot, celery, mayonnaise, hot sauce and pepper.

• Divide the tuna evenly between the 6 slices of bread.

• Top with the tomatoes and then the cheese.

• Place the open faced sandwiches in the oven and cook until the cheese is melted.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 66

138 2g 1g 2g 15 g 15 g

Serving Size: 1 open face sandwich, 6 servings

Cholesterol 13 mg Sugars 3g Sodium 305 mg Vitamin A 7% Vitamin C 7% Calcium 17%

Iron 10% Potassium 249 mg Magnesium 40 mg Vitamin K 15 mcg *Based on one serving

MEALS

FISH

Preheat: 400°F Prep Time: 10 min Cook Time: 15 min

Lemon Garlic Tilapia

Ingredients

• 4, 3.5 oz tilapia fillets • 1 Tbs olive oil • 1 Tbs unsalted butter • 1 lemon (juiced) • 1 tsp garlic salt • 1 tsp dried parsley flakes

• Dash of salt • Cayenne pepper (to taste)

Directions

• Preheat oven to 400°F. • Spray a baking dish with nonstick cooking spray.

• Melt butter in microwave.

• Add olive oil, lemon juice, garlic powder, salt and parsley and sauté for a few minutes.

• Pour over tilapia fillets in baking pan.

• Sprinkle some cayenne pepper on top of fish.

• Bake in preheated oven for about 13 minutes, and broil for an additional 2-3 minutes.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

175 7g 2g <1 g 2g 26 g

Serving Size: 1 fillet, 4 servings

Cholesterol 57 mg Sugars <1 g Sodium 117 mg Vitamin A 6% Vitamin C 10% Calcium 3%

Iron 3% Potassium 411 mg Magnesium 50 mg Vitamin K 4 mcg *Based on one serving 67

MEALS

FISH

Creamy Baked Halibut

Preheat: 350°F Prep Time: 10 min Cook Time: 25 min

Ingredients

• 4, 4 oz halibut fillets • 1/2 c light or fat free sour cream • 1/2 c parmesan cheese • 1 tsp fresh dill • Salt and pepper (to taste)

Directions

• Preheat oven to 350°F. • Spray glass baking dish with no-stick spray.

• Rinse Halibut fillet(s), pat dry with paper towel and place in dish.

• Chop up chives and dill.

• Mix together sour cream, dill, and 1/3 cup of the parmesan cheese.

• Spoon mixture over the Halibut and bake in oven for 15-25 minutes depending on thickness of fillet.

• If it looks like there is a lot of water around the fish, (can happen depending on which sour cream you use), using a turkey baster suction out excess water around the fish.

• Sprinkle remaining parmesan cheese over the top of the sauce and broil until browned, about 5 minutes.

• Makes 4, 4oz. servings.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 68

127 6g 3g 0g 1g 17 g

Serving Size: 4 oz fish, 4 servings

Cholesterol 30 mg Sugars <1 g Sodium 286 mg Vitamin A 4% Vitamin C 0% Calcium 21%

Iron 3% Potassium 252 mg Magnesium 127 mg Vitamin K 3 mcg *Based on one serving

MEALS

FISH

Preheat: 425°F Prep Time: 20 min Cook Time: 30 min

Seared Halibut with Basil Oil

Ingredients

• ¼ c extra virgin olive oil • ½ c fresh basil leaves • 2, 4 oz fillets halibut • ¼ salt • Fresh ground pepper (to taste) • Spray olive oil

Directions

• Place the olive oil and basil in a blender or mini chopper and process until smooth.

• Preheat the oven to 425°F. Place a medium sized skillet in the oven.

• While the oven is heating rinse the halibut fillets with cold water and pat dry. Place them on a cutting board skin side up. Cut shallow slits in the skin about 1/4 inch apart. Sprinkle the skin side of the fish with the salt and pepper.

• When the oven is hot spray the pan lightly with oil. Place the fish in the pan skin side down. Return the pan to the oven and cook for about 10-12 minutes.

• Serve the fish skin side up and top with 1 1/2 teaspoons of basil oil.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

183 9g 1g 1g 1g 23 g

Serving Size: 4 oz fish, 2 servings

Cholesterol 36 mg Sugars 0g Sodium 275 mg Vitamin A 5% Vitamin C 2% Calcium 6%

Iron 6% Potassium 509 mg Magnesium 94 mg Vitamin K 10 mcg *Based on one serving 69

MEALS

FISH

Preheat: 325°F Prep Time: 15 min Cook Time: 30 min

Fish Cakes Ingredients

• 2 slices whole wheat/gluten free bread • 1 lb white fish (cod, tilapia or halibut) • 2 tsp worcestershire sauce • 2 tsp dijon mustard • 1 lg egg • 1 rib celery (diced)

• ½ tsp grated lemon peel • 2 Tbs reduced fat mayonnaise • ½ tsp dried thyme • tsp salt • Fresh ground pepper to taste • 2 Tbs extra virgin olive oil

Directions

• Toast bread until lightly browned.

• Let cool and process in mini chopper or blender.

• Coarsely chop the fish. This can be done in the food processor, but with care or the fish will quickly turn into paste.

• Fold the fish together with the breadcrumbs. Add Worcestershire sauce, mustard, egg, celery, lemon peel, mayonnaise, thyme, salt and pepper.

• Fold together gently until well blended.

• Form into 8 cakes and chill. This can be made up to 12 hours in advance.

• Preheat the oven to 325° F. • Place the oil in a large non-stick skillet over high heat until the oil is almost smoking.

• Place cakes in the hot oil and cook over medium-high heat for about three minutes until brown. Turn and cook for about 2 minutes. Place in hot oven.

Cook for another 9 – 10 minutes.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 70

239 12 g 2g 2g 9g 24 g

Serving Size: 2 fish cakes, 4 servings

Cholesterol 104 mg Sugars 2g Sodium 342 mg Vitamin A 3% Vitamin C 4% Calcium 6%

Iron 9% Potassium 590 mg Magnesium 55 mg Vitamin K 23 mcg *Based on one serving

MEALS

FISH

Preheat: 425°F Prep Time: 25 min Cook Time: 30 min

Roasted Whitefish with Garlic Mayonnaise

Ingredients

• 2, 4 oz cod fillets (or other white fish) • 2 cloves garlic • 1 Tbs olive oil • 2 Tbs reduced fat mayonnaise • ¼ tsp salt

• Fresh ground black pepper (to taste) • Spray olive oil

Directions

• Press the garlic through a garlic press into a small dish. Add the olive oil, mayonnaise and salt.

• Using a fork whisk together until smooth. Refrigerate (an hour or more is better but this can be made immediately before use).

• Place a large skillet in the oven and preheat oven to 425°F. • When the oven is hot spray the pan lightly with oil. Add the fish fillets and spread them lightly with the garlic mayonnaise. Return the pan to the oven and cook for 8 to 12 minutes. Serve.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

206 12 g 2g 1g 2g 20 g

Serving Size: 4 oz whitefish, 2 servings

Cholesterol 53 mg Sugars 1g Sodium 235 mg Vitamin A 2% Vitamin C 4% Calcium 2%

Iron 3% Potassium 483 mg Magnesium 37 mg Vitamin K 28 mcg *Based on one serving 71

MEALS

FISH

Spicy Pumpkin Seed Fish Ingredients

• 1 Tbs pumpkin seeds • 1 tsp smoked paprika • ¼ tsp cumin • ¼ salt • Fresh ground black pepper to taste • 2, 4 oz fish fillets (halibut or cod)

Preheat: 325°F Prep Time: 20 min Cook Time: 30 min

• 1 tsp olive oil • ¼ c white wine • 1 tsp unsalted butter

Directions

• Preheat the oven to 325°F. • Place the pumpkin seeds, paprika, salt and pepper on a small plate. Stir well with a fork.

• Place the fish fillets on the plate pressing down so that the pumpkin seeds stick to the fish. Turn the fillets and coat well with the seasoning and pumpkin seeds.

• Place a medium sized skillet over medium high heat. Add the olive oil to the pan.

• When the oil is hot add the fish to the pan. Press down on the fish with a spatula firmly.

• Cook for about one minute and then transfer the pan to the oven.

• Roast for about 6 minutes on one side and then turn the fish. Roast for another 4 to 7 minutes.

• Remove the pan from the oven and transfer the fish to plates.

• Place the pan over medium heat and add the white wine and butter. Cook, stirring with a whisk, for about 3 minutes until the sauce has reduced by about half.

• Serve the fish topped with the sauce.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 72

186 7g 2g 1g 4g 22 g

Serving Size: 4 oz whitefish, 2 servings

Cholesterol 54 mg Sugars 0g Sodium 210 mg Vitamin A 13% Vitamin C 1% Calcium 1%

Iron 15% Potassium 594 mg Magnesium 89 mg Vitamin K 5 mcg *Based on one serving

73

DESSERTS

CAKES

No-Bake Graham Cracker Cheesecake Ingredients

• Low-Fat Graham Crackers • 8 oz. fat free cream cheese (softened) • 1 c cold skim milk • 2 Tbs lemon juice • 1 small box instant vanilla pudding (sugar free)

Prep Time: 10 min Cook Time: 20 min

• 8 oz fat free Cool Whip • 1 can lite cherry pie filling (or any flavor)

Directions

• Line the bottom of a 9 x 13 pan with whole graham crackers. Beat the cream cheese until smooth. Add milk and lemon juice to the cream cheese and beat until smooth. Stir in pudding mix, then fold in Cool Whip.

• Spread 1/2 of cream cheese mixture over graham crackers. Repeat with another layer of graham crackers and cream cheese mixture. Spread pie filling over top.

• Refrigerate overnight for graham crackers to soften.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 74

89 <1 g 0g <1 g 17 g 3g

Serving Size: 11/2 in square, about 20 servings

Cholesterol 3 mg Sugars 4g Sodium 183 mg Vitamin A 5% Vitamin C 3% Calcium 10%

Iron 2% Potassium 53 mg Magnesium 90 mg Vitamin K 2 mcg *Based on one serving

DESSERTS

CAKES

Preheat: 350°F Prep Time: 10 min Cook Time: 30 min

Black Bean Brownie Cakes

Ingredients

• 15 oz can black beans (drained & rinsed well) • 4 large eggs • 1/2 c granulated Splenda • 3 Tbs cocoa powder • 1 tsp baking powder

• 2 Tbs strong coffee • 2 Tbs canola or olive oil • 1 tsp vanilla

Directions

• Preheat oven to 350°F. • Prepare an 8x8 baking pan by spraying it with cooking spray.

• Mix all ingredients in a food processor or blender.

• Add the beans last and make sure you blend very well (or purée prior to adding) • Bake for 30 minutes, or until toothpick comes out clean.

• Allow to cool before slicing.

• Brownies are approx. 2”x2”.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

79 4g <1 g 3g 9g 4g

Serving Size: 2 in square, about 16 servings

Cholesterol 53 mg Sugars <1 g Sodium 46 mg Vitamin A 2% Vitamin C 0% Calcium 3%

Iron 5% Potassium 126 mg Magnesium 63 mg Vitamin K 1 mcg *Based on one serving 75

DESSERTS

CAKES

Preheat: 325°F Prep Time: 10 min Cook Time: 30 min

Light Apple Crisp Ingredients

Topping: • 1 c quick oats • 1 tsp cinnamon • 1/4 c brown sugar • 2 Tbs unsalted butter

• 3 medium baking apples (cored & sliced thin) • 1 tsp cinnamon • 2 Tbs sugar • 2 Tbs flour

Directions

• Mix apples, cinnamon, sugar and flour in a large bowl and place into 9-inch (square or round) baking dish.

• In small bowl, mix topping ingredients until crumbly.

• Sprinkle topping over the apples.

• Bake at 325°F until apples are soft and topping is golden brown (about 30 minutes).

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 76

127 4g 1g 3g 25 g 2g

Serving Size: 3 in square, about 9 servings

Cholesterol 0 mg Sugars 15 g Sodium 34 mg Vitamin A 3% Vitamin C 5% Calcium 2%

Iron 5% Potassium 80 mg Magnesium 20 mg Vitamin K 2 mcg *Based on one serving

SNACKS

COOKIES

Preheat: 350°F Prep Time: 15 min Cook Time: 20 min

Banana Date Cookies

Ingredients

• 3 ripe bananas • 2 c rolled oats • 1 c dates (pitted, chopped) • c vegetable oil • 1 tsp vanilla extract

Directions

• Preheat oven to 350°F. • In a large bowl, mash the bananas.

• Stir in oats, dates, oil, and vanilla.

• Mix well, and allow to sit for 15 minutes.

• Drop by teaspoonfuls onto an ungreased cookie sheet.

• Bake for 20 minutes in the preheated oven, or until lightly brown.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

56 3g 0g 1g 8g 1g

Serving Size: 1 cookie, 36 servings

Cholesterol 0 mg Sugars 4g Sodium <1 mg Vitamin A 7% Vitamin C 10% Calcium 4%

Iron 1% Potassium 78 mg Magnesium 11 mg Vitamin K <1 mcg *Based on one serving 77

DESSERTS

COOKIES

Soft Oatmeal Cookies Ingredients

• 1 c butter (softened) • 1/2 c white sugar • 3/4 c packed brown sugar • 2 eggs • 1 tsp vanilla extract • 1 c all purpose flour

Preheat: 375°F Prep Time: 15 min Cook Time: 10 min

• 1 c whole wheat flour • 1 tsp baking soda • 1 tsp salt • 2 tsp ground cinnamon • 1 c raisins or dates • 3 c rolled oats

Directions

• Beat butter, white sugar, and brown sugar with an electric mixer in a large bowl until smooth. Add eggs, one at a time, allowing each egg to blend into the butter mixture before adding the next. Beat in vanilla extract. Combine all-purpose flour, whole wheat flour, baking soda, salt, and cinnamon in a separate bowl; stir into butter mixture.

Fold in oats and dates. Cover and chill dough for at least one hour.

• Preheat oven to 375°F. Grease two baking sheets.

• Roll dough into walnut-sized balls and place 2 inches apart onto baking sheets.

Flatten each cookie with a large fork.

• Bake in preheated oven until cookies are golden brown, 8 to 10 minutes. Allow cookies to cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein 78

209 8g 4g 3g 29 g 4g

Serving Size: 4 cookies, 24 servings

Cholesterol 36 mg Sugars 14 g Sodium 200 mg Vitamin A 20% Vitamin C 1% Calcium 22%

Iron 1% Potassium 121 mg Magnesium 26 mg Vitamin K 2 mcg *Based on one serving

DESSERTS

COOKIES

Preheat: 350°F Prep Time: 10 min Cook Time: 10 min

Peanut Butter Protein Cookies

Ingredients

• 1 sm ripe banana • 1/4 c golden flax seeds • 2 tsp chia seeds • 2 scoops vanilla protein powder • 1 Tbs powdered peanut butter • 2 Tbs mini chocolate chips

Directions

• Preheat oven to 350°F. • Line a clean baking sheet with parchment paper.

• Mash banana in a bowl with an electric mixer until creamy.

• Blend in flax seeds and chia seeds.

• Mix in protein powder and powdered peanut butter.

• Fold in chocolate chips using a spatula.

• Drop 6 cookies onto the baking sheet using an ice cream scoop. Flatten each cookie with the palm of your hand.

• Bake until cookies are firm in the center for about 8-10 minutes.

Nutrition Information Calories Fat Sat. Fat Fiber Carbs Protein

116 4g 1g 3g 8g 14 g

Serving Size: 2 cookies, 6 servings

Cholesterol 4 mg Sugars 3g Sodium 79 mg Vitamin A 11% Vitamin C 2% Calcium 23%

Iron 0% Potassium 114 mg Magnesium 31 mg Vitamin K 1 mcg *Based on one serving 79

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