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6. Homemade soup.
Start with a vegetable base. You can buy a frozen vegetable base or containers of vegetable base to load up on antioxidants and fiber. Make sure its low in sodium. Then dump in a bag of frozen or mixed vegetables. Mix in a couple of cups of beans. Make sure to rinse the beans to remove sodium. Season with fresh herbs. "If you want to make it creamy without heart-clogging fat, use low fat soy milk or evaporated skim milk," says Hendel. She calls it, "The most amazing creamy liquid that you can add for creaminess without fat. It's a magical ingredient in the kitchen."
7. Pureed prunes — sneak them into your brownies.
"It makes very chocolaty brownies," Hendel says. "Pureed fruit will make the chocolate taste more chocolaty, plus you've added in something that use less oil or less butter and you've added antioxidants because of the pureed fruit. Also fruit has fiber to lower your cholesterol."
8. Silken tofu or soy milk — substitute for regular milk in recipes.
"It can add heart healthy protein, yet cut down on heart-clogging calories of the other oils you might have used."
9. Applesauce or apple butter — use in place of oil for muffins.
"Apple butter is one of best ingredients you can add to moisture and pleasant fruit flavor that won't combat your other ingredients," Hendel says.
10. Nuts and small chunks of fruit — sprinkle on top of muffins.