Macaroni and Cheese with Tuna and Vegetables - hM NUTRITION JOURNAL Healthy Recipes http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Macaroni and cheese with tuna and vegetables. A different and healthy recipe Mon, 25 Oct 2010 15:03:10 GMT Web Easy by Avanquest Software Heart Health, Cardiac Care Diets / Notes When it comes to making a recipe for the purpose of heart disease care or coronary heart disease reversal, you may want to lower the total fat content and keep the saturated and trans-fat content to an absolute minimum. This is to prevent or decrease the synthesis of the bad LDL-Cholesterol by the liver. People who strictly follow Dr Caldwell B Esselstyn's, Dr Dean Ornish's or Dr Lance K Gould's diet (to reverse heart disease) may want to skip the use of any oil and may want to replace the fish by the chickpeas. They may also want to use a plant-based (soy or rice-based type of cheese-like product). The same goes for vegan and strict vegetarian recipes. The featured recipe uses fat-free (milk-based) cheese and resorts to an oil sprayer (a canola and extra-virgin olive oil mix, the best in hM's opinion) to keep the fat content low. We have used Albacore (white) tuna for protein: Albacore tuna is richer in the good n-3 an n-6 (omega) polyunsaturated fatty acids. We have used Campbell's "reduced-in-fat" (98% fat-free) cream of chicken and fat-free cheese to replace the traditional roux that would have been made with cholesterol-rich butter and saturated fat-laden cheese. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#1 Nutrition Facts summary : Total Calories % of Calories from Fat % of Calories from Carbohydrate % of Calories from Protein http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#2 for Heart Health Diets  488 K Cal    11.0 % cal  54.0 % cal  36.0 % cal]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#3 Nutrition Facts summary : Total Calories % of Calories from Fat % of Calories from Carbohydrate % of Calories from Protein http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#4 Nutrition Facts summary : Total Calories % of Calories from Fat % of Calories from Carbohydrate % of Calories from Protein http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#5 for Diabetes Diets  574 K Cal   14.0 % cal  44.0 % cal  43.0 % cal]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#6 Weight Loss - Management Diets   504 K Cal    10.0 % cal  47.0 % cal  43.0 % cal]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#7 Healthy Recipes This recipe can be entered in and easily edited with: either Cook'n or MasterCook (recipe software with nutritional analysis and menu planning features) http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#8 Diabetes Care Diets / Notes http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#9 Weight Loss and Management Diets / Notes The heart healthy recipe version was used as a template. The ingredients list is the same with a few variations. The differences are pointed out in the next table. The carbohydrate content was decreased a little by reducing the amount of macaroni. The oil content was kept very low. Reducing the overall fat content below the 20 to 22% level, will favor weight loss. In order to procure a feeling of satiety, the amount of vegetables has been maximized. Vegetables will restore volume, increase the fiber content, provide a feeling of satiety and slow down the absorption of carbohydrate. This seeks to keep you from being hungry despite the restriction in calories. - Any suitable vegetable would do ( NOT a potato ! ) as long as it is low in carbohydrate and high in fiber. Only the calories are restricted, not the nutritional quality. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#10 hM Cranberry and Blueberry Mix You may want to serve this dish with a blend of healthy juices such as cranberry and blueberry (unsweetened), icy french pancakes with field berries and a blend of artery taming teas. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#11 Cooking Directions 1 - Spray a fine mist of oil at the bottom of a pot. Place the chopped onion, green pepper, 1/2 of the garlic flakes and 1/2 of the spices, spray again with oil. 2 - Warm very gently. 3 - Add 1/4 cup of water, the fat-free dry milk powder and the balance of the spices or condiments. 4 - Stir and heat gently, until the veggies are half done. Do not bring to a boil. 5 - Add the tuna and the chickpeas, stir a little. 6 - Add the fat-free cheese while stirring, it will melt in the warm mix. 7- Add the vegetable mix 8 - In a separate pot, bring the whole wheat macaroni to a boil, until cooked to your liking. 9 - Mix the cooked wholewheat macaroni and the sauce Optional: 10 - Cover with a bit of cheese and bread crumbs, spray a mist of oil and bake few minutes 11 - Serve in a deep plate, as the sauce is a little more liquid than the traditional or classic mac' and cheese roux (adjust to your own preferences) http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#12 Cooking Variations On your next trip to the store, you could visually scan the veggies counters and the frozen veggies freezers. Also scan the spices displays. You will be amazed at the ideas that come to your mind. Do not be afraid of trying things. If you set your mind on it, you can create your own very healthy recipes and start cooking delicious and very nutritious variations of this macoroni recipe. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#13 <![CDATA[Cook'n, High End Recipe & Cooking Software with nutritional analysis and menu planning features by DVO]]> Just Drag and Drop your optimized recipes to quickly assemble and instantly analyze daily, weekly or monthly menu plans http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#14 Is there a way to Quickly edit and optimize your favorite recipes to suit your very own dietary needs, save them into your personal healthy cookbook, drag and drop them in your daily, weekly or monthly menu plan http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#15 Heart Health  
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 1 12.5  10  9  ounces  Macaroni, wholewheat, uncooked  boiled  any whole grain pasta   2 1  2  1  teaspoon  Canola oil  spray     3 1  2  1  teaspoon  Olive oil  spray     4 1  1  1  whole  Onion  chopped     5 1/2  2/3  3/4  cup  Green pepper  chopped     6 3  4  6  cups  Frozen California vegetable mix  half cooked  non starchy vegetables   7 1  1  1  can  White (albacore) tuna in water       8 4  7  6  slices  Fat-free mozarella cheese       9  1/4 1/3  1/4  cup  Fat-free dry milk powder      10  1/3 1/2  1/2 
can 
Garbanzo beans (chick peas) canned  drained  freeze balance for later  11  1 1  1  can  Campbell's low-fat cream of chicken    or plant-based thickener  12  1 1  1  pinch  Garlic flakes    your favorite herbs  13  1 1  1  pinch  Poultry seasoning      14  1 1  1  pinch  Nutmeg      15  1/2 1/2  1/2  cup  Bread crumbs  if baking at the end    16  0 1/4  1/4  teaspoon  Fibersure or Psyllium (Metamucil fiber)    to slow absorption  17               18               19               20              ]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#16 Per person, % Daily Values based on a daily 2000 KCalorie diet WARNING ! The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, the results may vary slightly according to the actual brands of products that you use. Discuss with your MD or RD regarding which nutritional values you should be aiming for. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#17 Macaroni and Cheese with Tuna and Vegetables Casserole  
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TOTAL K Calories 488  574  504   % from fat  11  14  10  % % from carbohydrate  54  44  47  % % from protein  36  43  43  %]]> http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#18 Links to full-text articles on the hM NewsWire are provided at the bottom of this page Wish to comment on this topic? Use one of the blogging platforms below http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#19 Category: Diabetic Meal Planning "The Ultimate Diabetes Meal Planner A Complete System for Eating Healthy with Diabetes By Jaynie Higgins http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#20 Healthy Macaroni Casserole Category : Health Care Books and Guides - Weight loss http://heartmonitron.blogspot.com/2010/02/modified-macaroni-and-cheese-recipe.html Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://heartmonitron.blogspot.com/2010/02/modified-macaroni-and-cheese-recipe.html#21 About some of the Ingredients - Whole Wheat or Whole Grain Pasta: Provides 3 to 4 times the amount of vitamins, minerals and beneficial phytonutrients that pasta made with refined flour can provide. It also has more fiber. - Canola and Olive Oil: The mix is very low in saturated fat and provides a desirable ratio of omega 3 and 6. Use very little. - White Tuna (also called Albacore): Provides close to three times the amount of beneficial fatty acids when compared to red (or other) tuna. - Garbanzo Beans: All legumes contain lean protein (amino acids), fiber and complex carbohydrate. They are cholesterol-free. - Campbell's Cream of Chicken: Try to choose the 98% fat-free version. - Fat-free Cheese: a word of caution. While it is fat-free and cholesterol-free, it has lot of salt in it. Use in moderation. http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm Mon, 25 Oct 2010 15:03:10 GMT heartmonitron 2009 http://www.heartmonitron.com/hm_meddigest_journals_on_nutrition-_heart_and_diabetes-_cholesterol_and_healthy_weight_048.htm#22