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The American Heart Association Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in the Diet
By Mary Winston
Clarkson Potter
Paperback 352 pp $22.95

Around the World Cookbook: Low-Fat Cooking With International Flavor
By the American Heart Association
Times Books
Paperback 320 pages $17

When I was a child, one of my mother's favorite snacks was to sprinkle salt on an apple. She considered this as a healthy snack, since it wasn't fried -- and relatively speaking, it was. Among Filipinos, living without salt was like living without water. Almost everything that we ate, including desserts, was fried or steeped in a heavy dose of salt. Perhaps not surprisingly, both my parents later developed high blood pressure and have to take medication for hypertension.

Scientists now know that too much salt can worsen high blood pressure, and for decades, they've advised people with heart conditions to lay low on the salt and cut out fatty foods. In May 2001 the American Heart Association released a second edition of its 1990 classic, the Low-Salt Cookbook, complete with 50 new recipes.

Its no-salt directive isn't as draconian as I expected. The low-salt version of Carrot Cake (see below) was only 150 calories a serving, used only 2 tablespoons of oil, and tasted just as good as a version I got from a friend years ago that had a half-cup of oil.

If you've grown up on a diet of salty foods, cheese, or whole milk, it may not be easy to adopt this spartan a diet. Fortunately, there are a number of other cookbooks, such as the AHA's Around the World Cookbook that make low-fat cooking easier on the palate. In addition to recipes, each book contains special sections on choosing food at the supermarket and eating out.

I was especially pleased to find a low-fat recipe for fettucine alfredo, a dish that the Center for Science in the Public Interest once described as "a heart attack on a plate." Although it's been difficult to abandon the salt shaker, these recipes have made it easier to eat the foods I like -- as long as they're good for my heart.

-- Psyche Pascual is articles editor of Consumer Health Interactive.

Carrot Cake

1 cup honey
2 tablespoons acceptable vegetable oil
4-ounce jar baby-food carrots (about = cup)
Egg substitute equivalent to 1 egg, or whites of 2 large eggs
1 teaspoon vanilla extract
2 cups shredded carrots (3 to 4 medium)
1 cup all-purpose flour
1 cup whole-wheat flour
1/4 cup nonfat dry milk
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg

Topping

2 cups frozen fat-free or light whipped topping, thawed (optional)
1/2 teaspoon ground nutmeg or cinnamon (optional)

Preheat oven to 350 degrees F. Lightly spray a 13x9x2-inch baking pan with vegetable oil spray.

For cake, in a medium bowl, stir together honey and oil until smooth. Stir in baby-food carrots, egg substitute, and vanilla. Stir in shredded carrots.

In a large mixing bowl, stir together remaining cake ingredients. Stir in carrot mixture. Mix well. Pour into baking pan.

Bake for 25 minutes, or until toothpick inserted in center comes out clean. Remove from oven and let cool in pan. Cut into 16 slices.

For topping, in a small bowl, stir together whipped topping and nutmeg. Dollop about 2 tablespoons onto each piece of cake.

Nutritional information (per serving):
Calories: 150
Protein: 3 grams
Carbohydrates: 32 g
Cholesterol: 0 mg
Total fat: 2 g
Saturated: 0 g
Polyunsaturated: 1 g
Monounsaturated: 1 g
Fiber: 2 g
Sodium: 91 mg
Potassium: 129 mg
Calcium: 63 mg

This lightened version of fettucine alfredo comes from the American Heart Association's Around the World Cookbook.

Fettuccine Alfredo
Serves 6; 1/2 cup per serving

1 cup evaporated skim milk
1 teaspoon acceptable margarine
1/4 cup reduced-fat cream cheese
8 ounces dried fettuccine
2/3 cup grated Parmesan cheese
Black pepper (freshly ground preferred)

In a large saucepan or Dutch oven, combine milk and margarine. Cook over medium heat until milk mixture simmers, about 7 minutes. Add cream cheese. Cook and stir with a wire whisk until cream cheese melts and mixture is smooth, about 3 to 4 minutes. Cover and remove from heat.

Meanwhile, cook fettuccine in a large stockpot of boiling water according to package directions or until desired doneness. Do not add salt and oil. Drain thoroughly.

Add fettuccine to pan with milk mixture. Cook over low heat, tossing fettuccine until well coated, about 1 minute. Add Parmesan cheese and season with pepper. Toss lightly to combine.

Remove from heat; cover and let stand 1 to 2 minutes (this gives liquid a chance to slightly absorb into the pasta). Serve immediately.

Nutritional information (per serving):
Calories: 242
Protein: 14 g
Carbohydrates: 30 g
Total Fat: 7 g
Saturated Fat: 4 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 46 mg
Sodium: 327 mg

Reprinted with permission. Copyright 1996 by the American Heart Association. For information on other books with low-fat recipes, see the AHA's Web site.

First published May 22, 2001
Last updated January 17, 2007
Copyright © 2001 Consumer Health Interactive

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