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Enjoy a heart-healthy Valentine's Day! 

Your Celebration Guide

Heart-healthy recipes and activities for Valentine's Day.
 
 

Recipe for heart-healthy dark chocolate mousse by chef Amanda DeJesus.What To Bake

Dark Chocolate Mousse

For those who bake, try these healthier versions of dark chocolate mousse and strawberry short cake —these recipes are lower in calories, saturated fat, cholesterol, and sugar. Remember to watch your serving size! 

Ingredients

  • 1/4 lb. dark chocolate, chopped into very small pieces
  • 3 Tbs. unsalted butter, cut into small pieces
  • 3 eggs
  • 2 Tbs. confectioners’ sugar

Directions

  1. Place the chocolate in a heatproof bowl and set over but not touching barely simmering water in a saucepan. Heat, stirring, until the chocolate melts, about 2 minutes
  2. Add the butter and continue to stir until the butter melts and is incorporated.
  3. Separate 1 egg, placing the white in a large bowl and adding the yolk to the chocolate. Quickly whisk in the yolk, fully incorporating it. Repeat with the remaining 2 eggs.
  4. Remove the bowl from over the saucepan and let cool to lukewarm.
  5. Using an electric mixer set on medium-high speed; beat the whites until stiff peaks form, then beat in the confectioners' sugar until combined.
  6. Using a rubber spatula, gently fold the egg whites into the chocolate, being careful not to deflate the whites.
  7. Spoon the mixture into a large bowl or individual ramekins. Cover and refrigerate until very firm, at least 6 hours or up to 24 hours. Garnish with white chocolate shavings or fresh raspberries. Serve well chilled. Serves 5.

Nutrition Facts:
Amount Per Serving: Calories 228.3/ Total Fat 17.0g/ Saturated Fat 10.1g/ Polyunsaturated Fat 0.9g/Monounsaturated Fat 3.1g/Cholesterol 130.3mg/Sodium 51.5mg/Potassium 43.6mg/Total Carbohydrate 17.6g/Dietary Fiber 1.6g/Sugars 14.2g/Protein 3.9

 

 

Triple Berry Napoleons

Ingredients

  • 12 wonton wrappers
  • 2 teaspoons canola oil
  • 10 oz raspberry purée or raspberry preserve
  • 1 tablespoon sugar
  • 2/3 cup strawberries (sliced)
  • 2/3 cup blueberries
  • 1/4 teaspoon confectioners' sugar

Directions

  1. Preheat oven to 375 degrees.
  2. Place wonton wrappers in a single layer on a large baking pan. Brush both sides of each wrapper with the oil.
  3. Bake for 5 to 7 minutes or until golden brown. Transfer pan to a cooling rack and let the wrappers cool for 10 minutes.
  4. Put raspberry purée or preserve and sugar in sauce pan over medium until warm and sugar is dissolved.
  5. Place 1 wonton wrapper on each plate. Sprinkle some strawberries and blueberries over each wonton wrapper. Then drizzle 1 teaspoon of raspberry sauce.
  6. Repeat with another layer of wonton wrappers and some more strawberries & blueberries. Drizzle another teaspoon of raspberry sauce.
  7. Top each with last wonton wrapper.
  8. Sprinkle tops with the confectioners' sugar.
 

Other Treats To Eat

  • Choose dark chocolates – Due to their concentration of antioxidants and flavonoids, these bittersweet treats in moderation may help reduce stroke and heat attack risk.
  • Drink red wine (in moderation) – The alcohol and antioxidants in red wine may help prevent heart disease by increasing levels of "good" cholesterol and protecting against artery damage. 
  • Give fruit instead of candy – Fruit is a sweet, low-calorie alternative to candy, and a recent study found that blueberries and strawberries reduce heart attack risk in women who consume them every week. 
  • Learn to "cook light" - You can make many of your favorite recipes healthier by using lower-fat or no-fat ingredients. These healthy substitutions can help you cut down on saturated fats, trans fats and cholesterol, while noticing little, if any, difference in taste.

 

Healthy Activities For Couples

Try a fun, new activity, and maybe even burn some calories while you're at it!

  • Yoga or pilates classes – Yoga and pilates do not count as aerobic activities, but they have been shown to lower blood pressure, increase lung capacity, boost circulation, and improve heart rate.
  • Exercise with a buddy - When it comes to making healthy lifestyle choices, having a partner with the same goals may help you succeed.        
  • Go for a walk (hand-in-hand) – Walking is a low-impact workout that has been shown to support weight loss, help tune the cardiovascular system, and reduce stress.
  • Get a massage – Beyond pure relaxation, massage has been shown to decrease pain, improve mood, and help manage blood pressure.
 
Updated February 2015
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