What you’ll need:• ½ cup pomegranate juice• 2 tbs. white wine vinegar• 6 cups baby spinach• 1/3 cup dried cranberries• 2 tbs. olive oil• 2 tsp. Dijon mustard• 1/3 cup walnut pieces• Salt & pepper to taste

Method: Serves 4

• In a small container, combine juice, vinegar, oil and Dijon. Whisk together and salt and pepper to taste.

• Separate spinach onto 4 salad plates and top with dried cranberries and walnuts. Drizzle salads with dressing.

Nutrition: 108kcal, 9.9g fat, .9g saturated fat, 0mg cholesterol,65mg sodium, 2.9g carbohydrate, 1.8g fiber, 3.9g protein

What you’ll need:

• ½ cup plain yogurt• Juice from 1 lemon• 2 cloves of garlic, smashed• 4 (4-6 oz.) skinless salmon• 1 tbs. olive oil• 1 ½ tsp. ground coriander• 1 ½ tsp. ground cumin• Salt and pepper to taste• ¼ cup chopped fresh parsley

Method: (Serves 4)

• Stir together yogurt, lemon juice, olive oil, garlic, coriander, cumin, salt and pepper in a small bowl.

• Pour half of the sauce in a large plastic bag and place the remaining sauce in a covered dish in the refrigerator.

• Add salmon to the sauce in the bag and refrigerated 20-30 minutes, turning to coat and marinade.

• Preheat the grill and bloat off excess yogurt from the fish. discard marinade.

• Lightly oil the grill and add the salmon to cook 4-6 minutes or until the center is opaque.

• Serve with remaining yogurt sauce from the refrigerator and garnish with parsley.

Nutrition: 325kcla, 20g fat, 4g sat. fat, 90mg cholesterol, 171mg sodium,1.7g carbohydrate, 32.3g protein

What you’ll need:

• 1 (14 oz.) can fat-free, low sodium chicken broth• 1 cup uncooked whole wheat orzo• 2 tbs. olive oil• ¾ cup finely chopped seeded plum tomato• 1 garlic clove, minced• ¼ tsp. salt (optional)• ¼ tsp. black pepper• 2 tbs. chopped fresh parsley• 1 ½ tsp. grated lemon rind

Method: (Serves 4)

• Bring broth and orzo to a boil in a medium saucepan, cover, reduce heat, and simmer 7 minutes or until tender.

• Remove from heat and let stand 5 minutes. While orzo cooks, heat oil in small skillet over medium heat.

• Add tomato, garlic, salt and pepper; sauté 2 minutes. Combine with orzo remaining ingredients.

Nutrition: 214kcal, 3.5g fat, 8g protein, 0mg cholesterol, 181mg sodium, 40g carbs, 2.5g fiber

What you’ll need:

• 5 oz. bitter sweet chocolate (60-70%)• 2 tbs. unsweetened cocoa powder, sifter• 3 tbs. cocoa nibs• 1/3 egg whites at room temperature• ½ tsp. cream of tartar• ½ cup sugar• ½ tsp. vanilla extract

Method: (40 Cookies)

• Position racks in upper and lower thirds of oven; preheat to 350 degrees. Line 2 baking sheets with parchment paper and coat with cooking spray.

• Coarsely chop 3 oz. chocolate and microwave in a bowl for 1 minute. Stir and microwave every 2 seconds, stirring until melted.

• Chop the remaining 2 oz. of chocolate and combine in bowl with nibs. Combine egg whites and cream of tartar in a mixing bowl. Beat with electric mixer on low for 3 seconds, then at medium speed until soft peaks start to form.

• Immediately add 2 tbs. sugar and beat for 1 minute. Slowly add 1 tbs. at time of the remaining sugar. Add vanilla and continue to beat on medium speed for 2 minutes longer until mixture is smooth and glossy.

• Lightly fold in chocolate pieces and the melted chocolate.

• Drop rounded teaspoonful's of batter on to baking sheet 1 inch apart.

• Place in oven, rotating sheets from top to bottom and back to front halfway through. Bake 8-12 minutes.

• Remove pans from oven and let stand about 2 minutes.

• Slide parchment paper from pans and let cool about 15 minutes.

• Enjoy!

Nutrition: 28kcal, 1g fat, 0mg cholesterol, 4mg sodium, 5g carbohydrates, 0g protein

If you would like more information on CTMC’s

Cardiac Services, visit www.ctmc.org. Click the Education & Events tab to stay up to date with future healthy cooking demonstrations and other wellness opportunities.