A healthy heart means eating the right foods and getting enough exercise.

These recipes from the book "Make the Change for a Healthy Heart'' give you some great ideas for meatless dishes.

* * * LENTIL SPAGHETTI SAUCE (Eight one-cup servings) Ingredients: 1 medium onion, chopped 5 cloves garlic, minced 1 1 cups water 2 3 tsp. Italian seasoning 1 tsp. salt 1 to 1 tsp. crushed red pepper flakes 1-28 oz. can no added salt stewed tomatoes 2-15 oz. cans low sodium tomato sauce Freshly ground pepper to taste 1 green pepper, chopped 3 cups fat-free beef broth 1-1 lb. bag dry lentils 1 tsp. onion powder 1 Tbs. vinegar Preparation: 1. Spray a Dutch oven with cooking spray. Add, onion, pepper and garlic. Saute over MEDIUM heat until tender, adding 1 to 2 Tbs. of water as necessary.

2. Add broth, lentils, red pepper and Italian seasoning. Bring to a boil.

Cover, reduce heat and simmer 45 to 60 minutes, until lentils are tender.

3. Stir in tomatoes and vinegar. Bring to a boil, reduce heat and simmer 30 minutes or until desired consistency is obtained. Stir often.

Leftover Idea: Puree some leftover sauce in blender and you have Lentil.

Sloppy Joes! You may need to add additional tomato sauce to taste.

Per Serving: 270 calories, 09. gram fat, 18 grams protein 49 grams carbohydrate, 826 mg. sodium, 7 grams fibre.

*** MILLET BURGERS (Eight small burgers) Ingredients: 1 cup millet, uncooked 1/9 tsp. cayenne pepper, or other spice Cooking spray 2 cups water 1 tsp. salt (optional) 1 cup grated carrot 1 cup onion, minced 1 cup fresh parsley, minced 1 to 3 cup whole wheat flour Preparation: 1. Spray skillet with cooking spray. Heat over MEDIUM heat briefly; add millet and spice. Roast until fragrant, 2 to 3 minutes.

2. Add 2 cups water and salt; bring to a boil. Simmer until water is absorbed, 35 to 40 minutes.

3. Preheat oven to 375 degrees. Pour millet into a bowl and let cool. Add last 4 ingredients and mix with a spoon or hands. Form into 8 patties.

4. Bake 10 minutes on each side.

5. Serve on a bun with all the trimmings.

Per Serving: 219 calories, 7 grams protein, 17 mg. sodium, 1.8 grams fat, 45 grams carbohydrate, 9 grams fibre.

*** CRUSTLESS QUICHE (Five servings) Ingredients: 10 egg whites 1 cup evaporated skim milk 1-10 oz. package spinach, thawed 4 oz. fat-free mozzarella cheese 1 tsp. Italian seasoning 1 tsp. salt 1 tsp. garlic powder Preparation: 1. Preheat oven to 350 degrees 2. Beat egg whites, milk and spices together until frothy. Fold in spinach and cheese.

3. Spray 10-inch pie pan with cooking spray. Pour egg mixture into pan and bake for 45 to 50 minutes.

Variation; Use 1 cup of any leftover vegetables. Add water chestnuts and low sodium soy sauce for oriental flavour.

Per Serving: 170 calories, 0.3 gram fat, 26 grams protein, 15 grams carbohydrate, 750 mg. sodium.

*** OVEN FRIED POTATOES (Four to six servings) Ingredients: 6 medium potatoes, (peeled or unpeeled) and sliced thinly Cooking spray Your choice of seasonings: garlic powder, Italian seasoning, cajun spice mix, chili powder and cumin, seasoned salt, Mrs. Dash.

Preparation: 1. Preheat oven to 350 degrees. Spray cookie sheet with cooking spray.

2. Place potatoes on cookie sheet, spray lightly with cooking spray and sprinkle with desired spices. Bake for about 20 minutes or to desired brownness, turning once.

3. For extra crisp potatoes, slice paper thin. For "home fries' slice thicker or in wedges.

Per Serving: 217 calories, 0.2 gram fat, 4.6 grams protein, 50 grams carbohydrate, 11 mg. sodium, 5 grams fibre.

A healthy heart From Page 27 TOFU LOAF (Eight slices) Ingredients: 16 oz. low fat firm tofu 1 cup chopped pecans 1 cup canned tomatoes, chopped 2 egg whites 1 cup skim milk 1 cup dry bread crumbs, plain or seasoned 1 tsp. salt 1 tsp. each onion and garlic powder 1 tsp. thyme, cumin, oregano or Italian seasoning Optional seasonings: chopped parsley, green onion, finely chopped celery or onion.

Preparation: 1. Preheat oven to 350 degrees. Squeeze out excess liquid from tofu and crumble. With a spoon, mix with rest of ingredients until well blended. Pour into loaf pan that has been sprayed with cooking spray. Bake 50 to 60 minutes.

2. Serve like meat loaf with ketchup, salsa, pasta sauce or on a bun like a burger. Leftovers are great as sandwiches.

Per Serving: 86 calories, 8 grams protein, 5 grams carbohydrate, 4.2 grams fat, 346 mg. sodium.

*** SPRING VEGETABLES IN CREAM SAUCE (Four one-cup servings) Sauce: 1 1 cups fat-free chicken broth 1 package Butter Buds 1 tsp. tarragon 1 tsp. onion powder 1 tsp. lemon pepper 1 cup skim milk 3 Tbs. cornstarch 1 tsp. each dill and basil 1 tsp. garlic salt 1 tsp. lemon juice Vegetables: 1-1 lb. package Green Giant California Style Vegetables (has cauliflower, carrots, asparagus) or other vegetables mixture 1-7 or 14 oz. can artichoke hearts, quartered 1 red bell pepper, sliced thinly Preparation: 1. Put chicken broth, milk, cornstarch and butter buds in blender. Blend on high until mixed well. Pour into large saucepan. Add rest of sauce ingredients. Cook over MEDIUM heat, stirring often until thick.

2. Meanwhile, steam vegetables or cook in microwave. Add to thickened sauce.

Serving Suggestions: Serve over rice, bulgur, or angel hair pasta. Or roll up in a crepe or flour tortilla.

Per Serving: 103 calories, 5.5 grams protein, 550 mg. sodium, 0.4 gram fat, 22 grams carbohydrate, 4 grams fibre.

All recipes from "Make The Change For A Healthy Heart -- The Powerful, New Commonsense Approach to preventing Reversing Heart Disease''.