Heart-healthy foods/recipes?

I'm almost 19 years old and I would like to incorporate more heart-healthy foods into my diet. I'm quite healthy as it is, but I had an ASD repair when I was 6 years old, so I would prefer to improve my diet even more. My heart is very healthy, and there is only a minimal chance that I will need another surgery when I am 40-50 to repair another leakage. I have very minimal leakage as it is, and that is normal. I go for checkups every six months; my next appointment is in August.





I know the heart-healthy foods pretty well -- berries, vegetables (especially spinach, carrots, etc.), olive oil, nuts, fish... etc. but I would like some recipes, too. I would also like some options for when I go back to college in the fall (preferably foods that can be reheated in the microwave after being frozen, etc.). I will have a microwave and fridge, but there isn't a stove in my dorm room (obviously) and I absolutely refuse to go to the resident cafeteria... it's all processed food anyways. Last year, I made and froze plenty of individual portions of homemade, low-sodium soups, and I brought plenty of fruits and some vegetables to school with me. What else can I bring?





Finally, please keep in mind that I sometimes have difficulty swallowing particular foods due to my hyperthyroidism. I am getting the iodine treatment when I come back from Ireland in late July, but I still want to be careful about the foods that I eat so that I don't choke.





Thanks so much for the help!Heart-healthy foods/recipes?
http://www.nhlbi.nih.gov/hbp/prevent/h_e鈥?/a>Heart-healthy foods/recipes?
http://eatingwell.com/recipes/collection鈥?/a>


http://hearthealthyonline.com/healthy-re鈥?/a>





eatingwell also has a healthy heart cookbook.
Vegetarian Times.com
Basic Microwave Risotto --











INGREDIENTS


3 tablespoons butter


1 clove garlic, minced


1 onion, chopped


1 1/2 cups vegetable broth


1 cup uncooked Arborio rice


3/4 cup white wine


1/4 cup grated Parmesan cheese











DIRECTIONS


In a 3 quart, microwave safe casserole dish combine butter, garlic and onion. Place dish in microwave and cook on high for 3 minutes.


Place vegetable broth in a microwave safe dish. Heat on microwave until the broth is hot but not boiling (approximately 2 minutes).


Stir the rice and broth into the casserole dish with the onion, butter and garlic mixture. Cover the dish tightly and cook on high for 6 minutes.


Stir wine into the rice. Cook on high for 10 minutes more. Most of the liquid should boil off. Stir the cheese into the rice and serve.








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Brown Rice, Broccoli, Cheese and Walnut Surprise --











INGREDIENTS


1/2 cup chopped walnuts


1 tablespoon butter


1 onion, chopped


1/2 teaspoon minced garlic


1 cup uncooked instant brown rice


1 cup vegetable broth


1 pound fresh broccoli florets


1/2 teaspoon salt


1/8 teaspoon ground black pepper


1 cup shredded Cheddar cheese











DIRECTIONS


Preheat oven to 350 degrees F (175 degrees C). Place walnuts on small baking sheet, and bake for 6 to 8 minutes or until toasted.


Melt butter in a medium saucepan over medium heat. Cook onion and garlic in melted butter for 3 minutes, stirring frequently. Stir in the rice, add the broth, and bring to a boil. Reduce heat to medium-low. Cover, and simmer until liquid is absorbed, about 7 to 8 minutes.


Place broccoli in a microwave-safe casserole dish, and sprinkle with salt and pepper. Cover, and microwave until tender.


Spoon rice onto a serving platter, and top with broccoli. Sprinkle walnuts and cheese on top.








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Quick and Easy Stuffed Peppers --











INGREDIENTS


2 large red bell peppers, halved and seeded


1 (8 ounce) can stewed tomatoes, with liquid


1/3 cup quick-cooking brown rice


2 tablespoons hot water


2 green onions, thinly sliced


1/2 cup frozen corn kernels, thawed and drained


1/2 (15 ounce) can kidney beans, drained and rinsed


1/4 teaspoon crushed red pepper flakes


1/2 cup shredded mozzarella cheese


1 tablespoon grated Parmesan cheese











DIRECTIONS


Arrange pepper halves in a 9 inch square glass baking dish. Cover dish with plastic wrap. Poke a few holes in the plastic wrap for vents, and heat 4 minutes in the microwave, or until tender.


In a medium bowl, mix tomatoes and their liquid, rice, and water. Cover with plastic, and cook in the microwave for 4 minutes, or until rice is cooked.


Stir green onions, corn, kidney beans, and red pepper flakes into the tomato mixture. Heat in the microwave for 3 minutes, or until heated through.


Spoon hot tomato mixture evenly into pepper halves, and cover with plastic wrap. Poke a few holes in the plastic to vent steam, and heat in the microwave 4 minutes. Remove plastic, sprinkle with mozzarella cheese and Parmesan cheese, and allow to stand 1 to 2 minutes before serving.
Microwave Chicken a la King


Prep: 10 min, Cook: 10 min.


2 cups celery, diced


2/3 cup green or red bell pepper, chopped


2 cups sliced mushrooms


2 cans condensed cream of chicken soup


2 Tbs. chopped pimentos


2 tsp. Worcestershire sauce


1 tsp. black pepper


2 cups milk


2 cups cooked chicken, chopped or cubed





Microwave first three ingredients on high for 2 minutes.


Stir in next five ingredients.


Microwave on high for 2 more minutes.


Stir in cooked chicken. Microwave on high for 5 minutes.


Serve with rice if desired.





Microwave Fish Teriyaki


Prep: 5 min, Cook: 10 min.


4 flounder or sole fillets, about 1/4 lb. each


2 Tbs. dry white wine


1 Tbs. plus 1 tsp. teriyaki sauce


1/3 cup scallions, thinly sliced


3/4 tsp. dried basil





Arrange fillets in a shallow glass casserole.


Combine wine and teriyaki sauce in a bowl.


Pour over fillets.


Sprinkle with scallions and basil.


Cover loosely with heavy-duty plastic wrap.


Microwave on high 8-9 minutes


or until fillets flake with a fork,


giving dish half turn after 4 minutes.





Microwave Salmon with Orange Sauce


Prep: 5 min, Cook: 5 min.


1 lb. skinless and boneless salmon


1 Tbs. unsalted butter, melted


2 Tbs. orange juice


2 tsp. orange zest


1/8 tsp. nutmeg


1/8 tsp. pepper





Place fillets in microwave-proof baking dish.


Combine remaining ingredients in a bowl and pour over fish.


Cover with plastic wrap and microwave on rotating dish on HIGH 3-5 minutes, or until fish flakes with a fork.


Let stand for 2 minutes before serving.








Quick Microwave Pepper Pork


Prep: 5 min, Cook: 5 min.


1 lb. boneless pork leg, cut in 1/4x1/2 inch strips


1 medium onion, thinly sliced


1 tsp. chili powder


1/2 tsp. ground cumin


1/4 tsp. garlic powder (optional)


1 red bell pepper, seeded and thinly sliced


1 green bell pepper, seeded and thinly sliced





Combine first 5 ingredients in a microwave-safe casserole.


Cover with waxed paper.


Microwave on high 3-4 minutes, or until pork is no longer pink,


stirring well after each minute.


Add pepper strips and re-cover.





Microwave on high 30-60 seconds


or until peppers are of desired doneness











Microwave Sausage, Beer and Sauerkraut Casserole


Prep: 10 min, Cook: 40 min.


3 Tbs. unsalted butter


2 slices of bacon, cut into 1 inch pieces


2 onions, quartered and cut into 1/8 inch pieces


1 tsp. caraway seeds


3 lbs. sauerkraut, drained


1 cup beer


2 lbs. cooked kielbasa sausage, pricked with a fork





Combine butter and bacon in a microwave safe casserole dish. Microwave uncovered 1 minute on high, or until butter is melted.


Stir in onions and caraway seeds.


Cover and microwave 5 minutes on high, or until onions are softened. Add sauerkraut and beer and stir with a fork to separate sauerkraut.





Cover and microwave on high 20 minutes,


or until most of the liquid is absorbed.


Bury kielbasa into sauerkraut mixture.


Cover and microwave 15 minutes on high or until hot.











Microwave BBQ Beef


Prep: 10 min, Cook: 20 min.


2 Tbs. sesame seeds


2 Tbs. vegetable oil


1-3/4 lbs. boneless beef short ribs, trimmed and cut into 1/2 inch strips


1/2 cup soy sauce


1/2 cup dry white wine


2 Tbs. sugar


1 Tbs. chili powder


1 dried hot pepper


4 cloves garlic, crushed


6 scallions, trimmed and cut into 2 inch pieces


1/4 cup fresh cilantro





Spread sesame seeds on a plate and microwave 4-5 minutes on high, uncovered, until toasted.


Press seeds with the back of a spoon to crush slightly and set aside. Heat oil in a heavy nonstick skillet over medium high heat.


Saut茅 meat 2 minutes, in batches if necessary, until browned on all sides. T


ransfer to a microwave safe dish and set aside.


Add soy sauce, wine and sugar to same skillet and stir to bring up browned bits.


Pour liquid over meat.


Sprinkle with sesame seeds and chili powder.


Add next 3 ingredients and stir to mix thoroughly.


Cover and microwave 10-12 minutes on high,


or until meat is tender.


Serve sprinkled with cilantro.