Brown Rice & Broccoli - A Heart Healthy Side Dish

An easy & tasty side dish to have with any meal: Brown Rice & Broccoli delivering a 7:1 to 3:1 health ratio!

The Ingredients:

1. 1 cup (after cooked) Brown Rice - try any of the "10 minute boil in a bag" varieties for easy prep.
• 115mg potassium, 0mg sodium, 1g fat.
2. 1 cup steamed Broccoli.
• 261mg potassium, 20mg sodium, 0.2g fat.
3. [optional] 1 tbsp Heart Healthy Salsa.
• 40mg potassium, 40mg sodium, 0g fat.
4. [optional] 1/8 cup Low Fat (2%) Mozzarella.
• 20mg potassium, 90mg sodium, 2.5g fat.

The Results:

• Brown Rice & Broccoli: 376mg potassium, 20mg sodium, 1.2g fat
  19:1 health rating!
• Brown Rice, Broccoli & Salsa: 416mg potassium, 60mg sodium, 1.2g fat
  7:1 health rating!
• Brown Rice, Broccoli & Mozzarella: 396mg potassium, 110mg sodium, 3.7g fat
  4:1 health rating!
• Brown Rice, Broccoli, Salsa & Mozzarella: 436mg potassium, 150mg sodium, 3.7g fat
  3:1 health rating!

I like adding either mozzarella or salsa (or both) to the brown rice and broccoli mixture. While the straight rice & broccoli is a 19:1 health gem, I find I need the salsa and/or mozzarella flavoring to make this taste great.
Easy to make, tastes great and a potassium:sodium health rating worth adding to any meal. This 7:1 to 3:1 side can join with any healthy main dish to deliver a meal your heart will love!

Recipe for a Perfect "Warm Breakfast"

Fall is upon us, the temperatures are dropping and you want something warm for a heart healthy breakfast...

Combine oatmeal, banana & bran to make a high potassium, low sodium, low fat and tasty warm breakfast entree.


The base recipe:

• 1 serving Quaker Instant Oatmeal: 105mg potassium, 75mg sodium, 2g fat.
• 1 banana (sliced into the oatmeal): 540mg potassium, 2mg sodium, 0.5g fat.
• 1/4 cup Kelloggs All Bran (mixed into the oatmeal): 175mg potassium, 40mg sodium, 0.5g fat.
• Total: 820mg potassium, 117mg sodium, 3g fat [a 7:1 healthy meal!]

If the base recipe is too bland for your tastebuds, then you can upgrade to one of Quaker's many flavors of instant oatmeal (e.g. apples & cinnamon, maple & brown sugar, etc). Unfortunately, flavored oatmeals have a 1:1.5 to 1:2 potassium:sodium ratio - changing the recipe's nutrition as follows:

• 1 serving Flavored Quaker Instant Oatmeal: 105mg potassium, 160-200mg sodium, 2g fat.
• 1 banana (sliced into the oatmeal): 540mg potassium, 2mg sodium, 0.5g fat.
• 1/4 cup Kelloggs All Bran (mixed into the oatmeal): 175mg potassium, 40mg sodium, 0.5g fat.
• Total: 820mg potassium, 202-242mg sodium, 3g fat [a 4:1 healthy meal]

A 4:1 potassium:sodium ratio is still incredible for your heart; but suppose you are in love with 7:1 nutrition profile of the base recipe yet want more of the flavor of the 4:1 recipe? The answer: use honey instead of flavored oatmeal:

• 1 serving Quaker Instant Oatmeal: 105mg potassium, 75mg sodium, 2g fat.
• 1 banana (sliced into the oatmeal): 540mg potassium, 2mg sodium, 0.5g fat.
• 1/4 cup Kelloggs All Bran (mixed into the oatmeal): 175mg potassium, 40mg sodium, 0.5g fat.
• 1 tablespoon honey (mixed into the oatmeal): 11mg potassium, 0mg sodium, 0g fat. 
• Total: 831mg potassium, 117mg sodium, 3g fat [a 7:1 healthy meal!]

7:1 to 4:1 - pick one of these 3 recipes that tastes best to you. In any choice, you have a high potassium, low sodium & low fat warm option for your heart healthy menu through the chilly fall & winter months.