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Heart Healthy Recipes

10:00 AM, Feb 7, 2013   |    comments
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Greensboro, NC -- In an effort to promote heart health and living healthier lives, the Good Morning Show featured heart healthy recipes in the News 2 Kitchen Thursday.

Registered Dietitian Katelyn Hedrick with Triad Adult and Pediatric Medicine, Inc. prepared the recipes. She showed how to make a fruit drink and oatmeal dark chocolate chip cookies. She used flaxseed meal in both recipes which she recommends to increase your intake of fiber, Omega-3 fatty acids, and other nutrients.

The recipes Hedrick made are listed below, along with an additional recipe, as provided by Triad Adult and Pediatric Medicine..

Flaxseed Meal Frozen Fruit Drink


Minutes to Prepare: 10

Minutes to Cook: 5

Number of Servings: 1

*Diabetics: Only use ½ banana or omit to reduce the carbohydrate content (see nutrition facts).


1 small banana

1/2 c. frozen wild blueberries
1 c. frozen strawberries
1 T. Whole Ground Flaxseed Meal
8 oz. light vanilla soy milk
1 T. Honey

1/2 c. low-fat plain yogurt


Place banana, blueberries and strawberries in blender. Pour in soy milk. Blend on high setting. While blending, add honey, yogurt, and flaxseed meal. Continue to blend until smooth. Enjoy!

Nutritional Info

Servings Per Recipe: 1

  • Calories: 416.7
  • Total Fat: 6.1 g
  • Cholesterol: 7.4 mg
  • Sodium: 284.9 mg
  • Total Carbs: 80.4 g ------80.4grams/15grams (1carb choice) = 5.3 carb choices  (omit the banana (30g) = 3.3 carb choices)
  • Dietary Fiber: 9.6 g
  • Protein: 17.2 g



Oatmeal dark chocolate chip cookies (with flax meal)
By Nourish Network

Provided by:  Amanda; "".

Makes about 30 cookies

3/4 cup whole wheat flour
1/4 cup ground flaxseed
1/2 cup oats
1 teaspoon baking soda
1/4 teaspoon cinnamon
1/4 teaspoon allspice
1/4 teaspoon ginger
1/2 teaspoon sea salt
4 ounces butter, softened
2/3 cup packed light brown sugar
1 large egg
1 teaspoon vanilla extract
1 1/2 cup dark chocolate chips


1. Preheat oven to 350 degrees F.
2. In a medium bowl, whisk together flour, flax, oats, baking soda, spices and salt.
3. Cream together butter and brown sugar until light and fluffy. Add egg and vanilla and combine.
4. Add dry ingredients 1/2 cup at a time until incorporated but not over-mixed. Stir in chocolate chips.
5. Drop rounded scoops onto a lined cookie sheet and bake for 9-10 minutes.

Nutritional Information:
calories: 90, fat: 5g, cholesterol: 12mg, sodium: 39mg, carbs: 11.24g, fiber: 1g, sugar: 7.8g, protein: 1.15g.


Whole Wheat Pancakes with Flaxseed Meal (Egg replacement)

Submitted by: YIAYIA-THALIA

Minutes to Prepare: 10

Minutes to Cook: 15

Number of Servings: 8


1 1/4 Cups Whole Wheat Flour
1 Tbsp of Flaxseed Meal Soaked in 3 Tbsps of Water for 2 mins
2 Tbsp Oat Bran
1 1/2 tsp of Baking Powder
1/4 tsp Salt Substitute
1 1/2 Cups 1% Milk
1 tsp Vanilla


Makes 8- 5" pancakes
Soak Flaxseed Meal in water.
Mix all other dry ingredients. Add milk, vanilla, and soaked flaxseed meal.
Cook on hot griddle until golden brown.


Nutritional Info

  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 80.0
  • Total Fat: 0.8 g
  • Cholesterol: 0.8 mg
  • Sodium: 91.8 mg
  • Total Carbs: 15.7 g
  • Dietary Fiber: 2.6 g
  • Protein: 3.5 g



Triad Adult and Pediatric Medicine

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