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Pam's Heart Healthy Cookbook

Pam's Heart Healthy Cookbook

After suffering a heart attack in Dec. 2013, I had to drastically change the way I eat. I've been on the hunt for low sodium, low cholesterol recipes ever since. I also have some recipes on my Pinterest page (pamh35). I hope you enjoy this collection as much as I've enjoyed putting it together!!

(27 Recipes) Created by PAMH35

Recipes in this Collection

Easy Zucchini Parmesan
Very Good 4.4/5
(1031 ratings)

This quick and healthy side dish takes just minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.

Submitted by MATCM81

Carbs: 7.3g | Fat: 1.6g | Fiber: 2.5g | Protein: 3.2g | Calories: 51.6
Stuffed Portobello Mushrooms on the Grill
Very Good 4.4/5
(236 ratings)

These cheesy stuffed mushrooms are a light vegetarian meal or a hearty side dish.

Carbs: 10.1g | Fat: 3.9g | Fiber: 2.6g | Protein: 6.9g | Calories: 93.7
Applesauce Oatmeal Muffins
Very Good 4.3/5
(2567 ratings)

A yummy way to start the day with very little fat and lots of flavor!

Submitted by JOJOMKE

Carbs: 23.6g | Fat: 0.5g | Fiber: 1.7g | Protein: 3g | Calories: 93.2
Sweet Potato Custard
Very Good 4.2/5
(152 ratings)

Sweet potatoes and bananas combine to make a flavorful low fat custard.

Carbs: 21.8g | Fat: 5.3g | Fiber: 1.1g | Protein: 4.4g | Calories: 150.2
Chicken Marsala
Very Good 4.3/5
(260 ratings)

Wine, lemons, and mushrooms flavor this chicken recipe the lower salt and lower fat way.

Carbs: 10.2g | Fat: 5.8g | Fiber: 0.5g | Protein: 42.8g | Calories: 282.9
Waldorf Salad
Very Good 4.4/5
(140 ratings)

Using low-fat yogurt makes this classic salad healthier than other recipes.

Carbs: 22.6g | Fat: 4.9g | Fiber: 3.5g | Protein: 2.8g | Calories: 132.8
Quinoa with Spinach and Feta Cheese
Very Good 4.4/5
(361 ratings)

Quinoa is similar to brown rice, with a higher protein content. This is a delicious side dish or light meal.

Submitted by SLIMKATIE

Carbs: 32.1g | Fat: 8.5g | Fiber: 3.4g | Protein: 7.6g | Calories: 232.8
(no ratings)

Cookbook creator says: This is to die for!! It's so buttery and hearty. One serving is about 2 cups!! I will make this over and over!!

Submitted by PAMH35

Carbs: 30.9g | Fat: 3.1g | Fiber: 5.8g | Protein: 16.5g | Calories: 210.9
(no ratings)

Used low sodium Pomodoro sauce and soy cheese to control the sodium

Submitted by PAMH35

Carbs: 27.4g | Fat: 2.9g | Fiber: 5g | Protein: 6.5g | Calories: 141.8
Mini Egg Muffins with Cheesy Rice and Broccoli
Very Good 4.3/5
(13 ratings)

Rice and broccoli is baked into muffin tins, giving each portion crispy edges and a cheesy top.

Submitted by SPARK_RECIPES

Carbs: 7.8g | Fat: 3.1g | Fiber: 1.5g | Protein: 5.6g | Calories: 79.8
(no ratings)

Cookbook creator says: As a casserole its not a bad side dish.

Submitted by PAMH35

Carbs: 9.9g | Fat: 2.2g | Fiber: 1.2g | Protein: 4.6g | Calories: 75.4
Crustless Spinach, Onion and Feta Quiche
Very Good 4.5/5
(1025 ratings)

Cookbook creator says: This is really good! I'll make it again for sure.

Submitted by JENNLOVE

Carbs: 13.7g | Fat: 4.6g | Fiber: 2.2g | Protein: 10.3g | Calories: 134.1
Low-Sodium Breakfast Sausage
Very Good 4.2/5
(62 ratings)

Cookbook creator says: These came out like hockey pucks even tho I cooked them for way less than the 10 minutes required. Also, the seasoning was too strong. Might make them again.

Submitted by CHEF_MEG

Carbs: 0.6g | Fat: 11.1g | Fiber: 0.2g | Protein: 10.1g | Calories: 147.7
Very Good 4.0/5
(1 rating)

Keeps well stored in a glass jar in the fridge

Submitted by FUZZY2LOSE

Carbs: 2.2g | Fat: 0g | Fiber: 0g | Protein: 0g | Calories: 11
Very Good 4.5/5
(31 ratings)

Cookbook creator says: This was tasty but a bit bland. I don't care for heat so didn't load it up with spices. I might add just a bit of crushed red peeper next time.


Carbs: 23.8g | Fat: 11.7g | Fiber: 8.4g | Protein: 19.4g | Calories: 272.7
Pam's Yummy Green Smoothie
(no ratings)

I saw a version of this on "B Organic" on Create and was amazed you could use an apple with the skin on in a smoothie!! If you want it to be greener than the picture, add more spinach and/or kale. I probably could have added a full serving of the flax and hemp seed but was erring on the side of low fat.

Submitted by PAMH35

Carbs: 88.4g | Fat: 2.5g | Fiber: 12.9g | Protein: 8.7g | Calories: 384.6
(no ratings)

Cookbook creator says: This recipe is from (c)Taste of Home 2014

Submitted by PAMH35

Carbs: 27.5g | Fat: 2.7g | Fiber: 3.4g | Protein: 10.2g | Calories: 170.3
(no ratings)


Submitted by PAMH35

Carbs: 19.2g | Fat: 6g | Fiber: 2.4g | Protein: 30.6g | Calories: 253.7
Mom's slow-cooker pork chops and sweet potatoes
Very Good 4.0/5
(47 ratings)

This recipe is delicious and easy!

Submitted by JENNIW70

Carbs: 49.7g | Fat: 7.9g | Fiber: 3.1g | Protein: 24.9g | Calories: 368.6
Cranberry-Almond Oatmeal Cookies
Good 3.6/5
(161 ratings)

Cookbook creator says: I think one cookie = 1 serving

Submitted by CMWELLS83

Carbs: 14.4g | Fat: 1.2g | Fiber: 1.3g | Protein: 1.6g | Calories: 64.3
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