Take it to heart
Learning about fat and cholesterol can help you make smart choices and let you enjoy a diet abundant in flavorful foods while reducing your fat and cholesterol intake.
It's the overall pattern of choices you make that count when building a heart-healthy diet. It's easy to select heart-healthy foods - look for vegetables, fruits, whole-grain, high-fiber foods, fat-free or low-fat dairy products, lean meat, poultry and fish to include in your sensible eating plan.
To quickly locate foods in the grocery store that can help you reduce your intake of saturated and trans fat as well as cholesterol, look for the American Heart Association heart-check mark.
Foods that carry the mark are low in total fat, saturated fat, cholesterol and are limited in trans fat. Build your free, heart-healthy grocery shopping list at heartcheckmark.org.
Vegetable oil spray2 cups water1 cup fat-free evaporated milk½ cup egg substitute1 large egg¼ cup sugar1 teaspoon vanilla extract8 ounces frozen unsweetened mixed berries, thawed and juice reserved1 tablespoon sugar½ teaspoon vanilla extract½ cup frozen unsweetened mixed berries (optional)Put oven rack in center of oven. Pre-heat oven to 325°F. Lightly spray four 6-ounce ramekins or custard cups with vegetable oil spray.Pour water into small saucepan. Bring to a rolling boil over high heat. Turn off heat, cover pan and leave on burner.In food processor or blender, process evaporated milk, egg substitute, egg, ¼ cup sugar and 1 teaspoon vanilla until smooth. Pour equal amounts (about ½ cup) of mixture into each ramekin.Place 13- by 9- by 2-inch glass baking dish in oven. Pour boiling water into dish, then carefully place ramekins in dish. Bake 40 minutes, or until knife inserted in center of flan comes out clean. Carefully remove baking dish from oven and place it, with ramekins still in water, on cooling rack. Let cool slightly, about 10 minutes.Meanwhile, in small bowl, gently stir together 8 ounces mixed berries, 1 tablespoon sugar and ½ teaspoon vanilla. Pour into fine sieve over medium bowl. Using back of a spoon, press berries firmly until all liquid is strained into bowl and only a thin coating of berry skins remains in sieve. Set coulis aside.About 30 minutes before serving flans, set remaining frozen berries out to thaw slightly.When flans are slightly cooled, remove ramekins from baking dish. Run knife around edge of each ramekin to release flans. Place dessert plate over each ramekin and invert. Serve warm or refrigerate and serve chilled, covering with plastic wrap once flans are cooled.To serve, spoon coulis around each flan. Top with ½ cup mixed berries, if desired. Serves 4: 1 flan and 3 tablespoons coulis per serving.
