Without warning, my mother died of a massive heart attack 23 years ago. As devastating as it was to lose her, our family realized very quickly that women die of heart disease, sometimes at a very young age. We are often so busy taking care of our kids, husbands, friends and extended-family that we may neglect our own health. It's important for women to realize the need to take care of the one person that has an impact on all these folks, and that's us. In this Heart Health month, I'd like to honor women for every single thing they do for everyone they touch.
A special cookbook Betty Crocker Cookbook for Women, published last year, can be a huge help. Many have said they've found it inspirational. The book covers women's health needs by decade, 20's, 30's, 40's, all the way through the 90's. At every age, the best foods, recipes, nutrient needs, wellness tips and exercises are shared. The recipes contain ingredients that benefit women, with a special listing at the top of each recipe page the nutrient/s the recipe contains a significant amount of. And of course, the foods also appeal to men and kids.
In the cookbook, co-author and cardiologist Rita Redberg, San Francisco Medical Center, has a special message called Keep Your Heart Healthy. She outlines the symptoms of a woman's heart attack, which can be very different from a man's heart attack. Rita also discusses the risk factors you cannot control and the ones you can control, including the best ways to live with them.
There are so many wonderful recipes in this book! Since I can't mention them all, a couple of my very favorites are: Three-Seed Flatbread, with flaxseeds, black and white sesame seeds and whole wheat bread dough. Dark Chocolate Fondue, a wonderful, low-fat fondue with semisweet chocolate, (You can try dark now that that it's more available) and fat-free sweetened condensed milk. Served with fruit, you're getting all the goodness of the fruit, along with the richness and yumminess of the chocolate.
Here's to our hearts!
Three-Seed Flatbread
Prep Time: 10 Minutes ; Start to Finish: 1 Hour 15 Minutes
6 frozen unbaked large whole wheat rolls (from 48-oz package)
2 teaspoons olive oil
3 cloves garlic, finely chopped
1 teaspoon ground flaxseed or flaxseed meal
1/2 teaspoon black sesame seed or poppy seed
1/2 teaspoon white sesame seed
1/2 teaspoon salt
1/4 teaspoon dried basil leaves
2 tablespoons shredded Parmesan cheese
1. On microwavable plate, place frozen rolls. Cover with microwavable plastic wrap; microwave on High 25 seconds. Turn rolls over; rotate plate 1/2 turn. Microwave on High 25 seconds longer to thaw.
2. Spray 13x9-inch pan with cooking spray. On lightly floured surface, knead roll dough together. Pat dough in bottom of pan; brush with oil. Sprinkle with remaining ingredients.
3. Cover; let rise in warm place about 40 minutes or until slightly puffy.
4. Heat oven to 350°F. Bake 20 to 22 minutes or until golden brown. Cut into 12 squares.
12 servings
1 Serving: Calories 70 (Calories from Fat 20); Total Fat 2g (Saturated Fat 0.5g, Trans Fat 0g, Omega‑3 0g); Cholesterol 0mg; Sodium 230mg; Total Carbohydrate 10g (Dietary Fiber 2g, Sugars 2g); Protein 3g
% Daily Value: Potassium 2%; Vitamin A 0%; Vitamin C 0%; Calcium 4%; Iron 4%; Folic Acid 2%
Exchanges: 1/2 Starch, 1/2 Fat
Carbohydrate Choices: 1/2
Dark Chocolate Fondue
Start to Finish: 30 Minutes
8 cups assorted fresh fruit (sliced kiwifruit, sliced bananas, strawberries, Bing cherries, cut-up pineapple, dried apricot halves, green grapes)
1 can (14 oz) fat-free sweetened condensed milk (not evaporated)
1 cup semisweet chocolate chips (6 oz)
1/4 cup dark chocolate syrup
1/4 cup boiling water
2 teaspoons instant espresso coffee granules
1 teaspoon vanilla
1. Prepare fruits; set aside.
2. In 2-quart saucepan, cook milk, chocolate chips and chocolate syrup over low heat 5 to 8 minutes, stirring frequently, until chips are melted.
3. In small bowl, stir boiling water and coffee granules until granules are dissolved. Stir into chocolate mixture. Cook over low heat 5 minutes, stirring frequently. Stir in vanilla. Remove from heat; pour into fondue pot.
4. Using fondue forks, dip fruit into chocolate mixture.
16 servings (2 tablespoons fondue and 1/2 cup fruit each)
1 Serving: Calories 210 (Calories from Fat 30); Total Fat 3.5g (Saturated Fat 2g, Trans Fat 0g, Omega‑3 0g); Cholesterol 0mg; Sodium 30mg; Total Carbohydrate 41g (Dietary Fiber 3g, Sugars 35g); Protein 3g
% Daily Value: Potassium 11%; Vitamin A 6%; Vitamin C 40%; Calcium 8%; Iron 6%; Folic Acid 4%
Exchanges: 1 Starch, 1 Fruit, 1/2 Other Carbohydrate, 1/2 Fat
Carbohydrate Choices: 3
For more great Cookbook for Women recipes, go to