Women’s Health Source Recipe Exchange - Contest Guidelines

Share your favorite healthy recipe with the Women’s Health Source Community! Submit your recipe by Wednesday, Oct. 31 and enter to win the American Heart Association Quick and Easy Meals cookbook!

One winner will be selected in each of the five categories:

• Breakfast
• Lunch
• Dinner
• Snacks
• Desserts

Please double check that your recipe is complete with clearly outlined measurements, directions and ingredients.

Submissions will be reviewed by Main Line Health Dietitians Judy Matusky and Lynn Nichols. Only recipes deemed healthy by our dietitians will be posted in the Well Ahead Community.

Your name and city will be published with the recipe online. Winners will be notified via e-mail.

Healthy Recipe Guidelines

Simple food choices can improve the taste and health benefits of a recipe. Below are some suggestions to help you select nutrient-rich, heart-protective ingredients for your recipes. Also keep in mind the number of servings per recipe. The 2010 Dietary Guidelines recommend that we enjoy our food but most of us can benefit from eating less.

• Whole grains: Whole wheat, brown rice, barley, quinoa, cracked wheat, wheat berries, oats, farro
• Vegetables: Any fresh, frozen, no-salt-added canned vegetables in a wide-variety of colors
• Fruits: Any fresh, frozen, dried, no-sugar-added canned fruit.
• Beans: Kidney, chickpeas, lentils, navy, pinto, black-eyed peas, lima beans, split peas, great northern, butter beans, edamame
• Nuts & Seeds: Unsalted almonds, walnuts, peanuts, cashews, pecans, pine nuts, sunflower seeds, flax seeds, chestnuts
• Nut butters: Natural peanut butter, soy nut butter, tahini, almond butter
• Oils: Extra-virgin olive oil, canola oil, sesame oil, peanut oil
• Fish: Wide variety of fresh, frozen, or low-sodium canned fish and seafood
• Dairy: Fat-free or 1% low-fat milk and dairy products
• Meats: Leaner cuts of meat, chicken, turkey, and vegetarian options like tofu or tempeh
• Seasonings: All fresh or dried herbs and spices

To learn more about healthy eating, click here to download the Dietary Guidelines for Americans 2010 brochure.

Submit Your Healthy Recipe >

Meet Our Dietitians

Judy Matusky, RD, LDN Judy Matusky is Nutrition Program Specialist, Department of Community Health Services, Bryn Mawr and Paoli Hospitals

Lynn Nichols, RD, LDN, CDE Lynn Nichols is the dietitian for the Riddle Hospital Nutrition Center

For Main Line Health Nutrition Services, visit mainlinehealth.org/nutrition.