This month we are cooking heart healthy recipes from Stacy Moretz, Registered Dietitian with WakeMed’s Corporate & Community Health Department.  These recipes are good for you and they include lots of fresh North Carolina vegetables.  After the holidays and all the celebrating we all know we need to eat better and take better care of ourselves but that doesn’t mean we have to sacrifice on variety.  So open your mind and step out of the box and give these fresh alternatives a try.  You will be glad you did and so will your heart.

• 2 lbs. collards, washed, tough veins removed
  
• 6 cups water
  
• 1 cup red wine vinegar
  
• 1 cup chopped onion
  
• 1 Tbsp. extra virgin olive oil
  
• 1 Tbsp. chopped garlic

Heat olive oil in a pot. Add onions and garlic; sauté'. Add collards. Add water and red wine vinegar. Cook until tender. - Chef Daniel Schurr, Second Empire Restaurant in Raleigh

• Serving Size – 6
  
• Calories – 53
  
• Fat (g): 2.57
  
• Sat Fat: .348
  
• Polyunsaturated Fat: .294
  
• Monounsaturated Fat: 1.76
  
• Cholesterol: 0
  
• Sodium (mg): 8.94
  
• Carbohydrate (g): 7.77
  
• Dietary Fiber (g): 1.94
  
• Sugar (g): 0
  
• Protein (g): 1.94
  
• Vitamin C (mg): 15

• ½ yellow pepper, julienne
  
• ½ red pepper, julienne
  
• 1 cucumber, skin julienne only
  
• ½ red onion, julienne
  
• 1/4 cup cilantro, leaves chopped
  
• 1/4 cup frozen edamame (soybeans) cooked & cooled according to package
  directions.
  

Combine all ingredients. Makes 4 servings.

• Single serving size - .8 cup
  
• Calories – 106
  
• Total Fat – 2 grams
  
• Total Carbohydrates – 22 grams
•  Dietary Fiber – 5.6 grams
  
• Protein – 4 grams
  
• Sodium – 37 mg

• 1 Tbsp olive oil
  
• 1 cup onion, diced in large pieces
  
• 1 stalk celery, diced in large pieces
  
• 4 cups butternut squash, peeled and diced in large pieces
  
• 1 pear, peeled and diced in large pieces
  
• 1 granny smith apple, peeled and diced in large pieces
  
• 1 cup apple juice
  
• 3 cups reduced-sodium vegetable or chicken stock
  
• salt and pepper
  
• 3 Tbsp fat-free sour cream

Prep Time: 25 minutes - Cook Time: 45 minutes
(Total time will vary with appliance and setting.)
Level of Difficulty: Quick & Easy

Pour olive oil into a large stockpot. Add onion, celery, butternut squash, pear and apple. Cook 10 minutes, stirring occasionally. Add apple juice and stock. Bring to a boil, and then simmer 30 minutes. Season with salt and pepper. Puree soup, taste, and adjust seasoning as necessary. Ladle soup into serving bowls and spoon in sour cream.

Per serving:

• Calories = 171
  
• Total fat = 3 grams
  
• Total carbs = 35 grams
  
• Sodium = 275 mg
  
• Fiber = 7 grams