American Association Heart - American Heart Association Go Fresh: A Heart-Healthy Cookbook with Shopping and Storage Tips

American Heart Association The Go Red For Women CookbookAmerican Heart Association Eat Less SaltAmerican Heart Association Healthy Slow Cooker CookbookAmerican Heart Association Quick & Easy Cookbook, 2nd EditionAmerican Heart Association Low-Salt Cookbook, 4th EditionAmerican Heart Association No-Fad Diet, 2nd EditionThe New American Heart Association Cookbook, 8th EditionAmerican Heart Association Quick & Easy MealsAmerican Heart Association Complete Guide to Womens Heart HealthAmerican Heart Association Healthy Family MealsAmerican Heart Association Low-Fat, Low-Cholesterol Cookbook, 4th EditionAmerican Heart Association Low-Calorie CookbookAmerican Heart Association One-Dish Meals Copyright 2014 by the American Heart Association All rights reserved.
Published in the United States by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House LLC, a Penguin Random House Company, New York.
www.crownpublishing.com
www.clarksonpotter.com CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House LLC. Your contributions to the American Heart Association support research that helps make publications like this possible. For more information, call 1-800-AHA-USA1 (1-800-242-8721) or contact us online at www.heart.org. Library of Congress Cataloging-in-Publication Data is available upon request. ISBN 978-0-307-88806-8
eBook ISBN 978-0-307-88808-2 Design by La Tricia Watford
Interior and cover photography by Ben Fink v3.1 AMERICAN HEART ASSOCIATION CONSUMER PUBLICATIONSDirector: Linda S. Ball Managing Editor: Deborah A.

Renza Senior Editor: Robin P. Loveman Assistant Managing Editor: Roberta W. Sullivan RECIPE DEVELOPERS Ellen Boeke Janice Cole Nancy S. Hughes Amelia Levin Diane A. Welland, M.S., R.D. DEDICATED TO
Kelly Chapman Meyer Passionate activist for childrens health and family wellness
Cofounder of the American Heart Associations Teaching Gardens
National champion of the American Heart Associations Fruit and Vegetable Initiative The American Heart Association has planted hundreds of AHA Teaching Gardens across America.

If you want to enjoy good health, then it makes sense to focus on the wholesome, nutritious foods that support your goal and to limit the overly processed ones. If you want to enjoy good health, then it makes sense to focus on the wholesome, nutritious foods that support your goal and to limit the overly processed ones.

In fact, the more you include minimally processed, fresh-from-the-farm food in your diet, the easier it is to meet the American Heart Associations recommendations for good nutrition. Having grown up on a farm in Michigan myself, Im pleased that our American Heart Association guidelines, based on a review of the best available science, support the importance of eating a wide variety of vegetables, fruits, whole grains, and other nutrient-dense foods that help keep your heart healthy. Although many factors influence your well-being, scientific research has clearly established that what you eat affects your overall health. At the American Heart Association, we understand how eating an unbalanced dietone that is high in sodium, added sugar, or harmful fats, or is higher in calories than you needcan increase your risk of developing cardiovascular disease, while eating a heart-healthy varied diet can actually reduce your risk and increase your chances for a longer, disease-free life. Having that diet be delicious is a great bonus! As a nation, recent concerns about where our food comes from and how it is produced, along with a growing interest in better nutrition and healthier food, are changing the way we think about what we eat. People are asking more questions and shopping smarter.

From the vegetable garden at the White House to the American Heart Associations Teaching Gardens at schools across the country, we can see that the spotlight is shining more brightly than ever on the benefits and importance of fresh-off-the-vine or plucked-from-the-earth foods. Not everyone can grow fresh vegetables in their backyard, of course, but the renewed focus on fresh and healthy food has led to many options you can explore. We encourage you to shop frequently at your local farmers market and the fresh produce section in your favorite grocery store. Try a new heirloom vegetable or fruit, experiment with a sustainable but unfamiliar fish, and ask the butcher for unadulterated, lean meat and skinless poultry. Visit a pick-your-own farm to experience a harvest of fruits and vegetables from the field, or take part in a local community gardening project. We hope you take advantage of the great variety of nutritious and delicious foods available to you.

Using the recipes in our Go Fresh cookbook is the perfect fresh start to eating well and keeping your heart healthy. Rose Marie Robertson, M.D., FAHA
Chief Science and Medical Officer
American Heart Association/American Stroke Association

If youre looking to move away from heavily processed foods that rely on preservatives, salt, and sugar and to take advantage of natures bounty of flavor and nutrition, this is the book for you. Well show you how to easily combine fresh ingredients with fast cooking techniques to create delicious and healthy meals. Why focus on fresh? First, because fresh is healthy. The less time spent to move food from the farm to the table, the less time for important nutrients to be lost. When you buy local produce in season, chances are better that those vegetables and fruits have been left to ripen on the plant longer and are at their flavor peak.

Fresh also can be economical. Building menus around in-season foods allows you to take advantage of the best buys on produce at your local markets. Foods that are easily available and plentiful cost less than produce that must be shipped halfway around the globe. Fresh food can be fast food, too. Fresh vegetables, fruits, and herbs inherently taste good, so you dont need to spend a lot of time or add much to get them ready for the table. In a few easy steps, you can prepare a nutritious, delicious meal every night of the week in less time than it takes to pick up takeout.

In fact, most of the recipes in this book take less than 20 minutes to put together and less than 30 minutes to cook. If minimal prep formaximum flavor is your goal, youll find just what youre looking for in our Go Fresh cookbook. Fresh also means flavorful. Compare the flavor of fresh green beans with that of canned cut beans, for example, and it may seem as if youre eating two different vegetables. Canning involves processing and sterilization by heat, so although most essential nutrients remain, the taste and texture of vegetables and fruits are altered along the way. If fresh choices arent always available, be sure to choose frozen or canned versions without added sauce, salt, or sugar. Our recipes particularly