Usually, I provide an extravagant column this time of year full of beef, chocolate and heavy creams. But this it is “Heart Health Month,” and most of us need to think about our physical ticker. Our loved ones would appreciate it if we keep it healthy throughout our life, so these recipes today will be not only tasty, but not too bad for you.
According to www.webmd.com, these nutrients help keep your cholesterol balanced. They can be found in lots of different foods.
Phytoestrogens are substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL “bad” cholesterol and triglycerides, and even blood pressure.
Phytosterols are plant sterols that chemically resemble cholesterol -- and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.
Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.
Polyphenols are another set of antioxidants that protect blood vessels, lower blood pressure, reduce LDL “bad” cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins. Non-flavonoid polyphenols include ellagic acid (found in all types of berries).
Omega-3 fatty acids (found in fatty fish like salmon) and alpha-linolenic fatty acids (found in plant foods like walnuts) help boost the immune system, reduce blood clots, and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure.
B-complex vitamins, like Vitamin B-12 (folate) and vitamin B-6, protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin (vitamin B-3) helps increase HDL “good” cholesterol.
Vitamins C and E are antioxidants that protect cells from free radical damage. Magnesium, potassium, and calcium help lower blood pressure. Fiber-rich foods help lower cholesterol levels.
Make a snack mix for loved ones, even those who have to be reached by mail, by seasoning some heart-healthy nuts like almonds, Almond are a source of plant omega-3 fatty acids, vitamin E, magnesium, fiber, heart-favorable mono- and polyunsaturated fats and phytosterols. Just eat a handful a day, though, perhaps tossing a few into low-fat yogurt, trail mix or fruit salads.
SPICED ALMONDS
2 cups whole unsalted almonds
1 teaspoon ground cumin
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/2 teaspoon salt
2 teaspoons olive oil
1/4 teaspoon hot pepper sauce
Toast the almonds in a dry skillet over a medium heat, stirring frequently, until fragrant, about three minutes. Transfer the almonds to a bowl.
In a small bowl, stir together the cumin, garlic, cayenne pepper and salt. Heat the oil in the skillet over medium heat. Stir the spices into the oil and cook, stirring until warm, about 30 seconds.
Add the almonds and cook, stirring frequently, until the nuts are warm and the spices are evenly distributed. Add the hot pepper sauce and stir to distribute. Remove the almonds from the pan and allow them to cool before serving.
Blueberries, when in season, are delightful but frozen ones are available all year ‘round. High in antioxidants and vitamin C, instead of loading them up with sugar, let the natural sweetness of the berry be the centerpieces of the dish.
LEMON BLUEBERRY SORBET
3 cups fresh or frozen blueberries, thawed
1/2 cup water
2 Tablespoons honey
1 teaspoon lemon zest
2 Tablespoons fresh lemon juice
1/8 teaspoon salt
Place all ingredients in a blender or food processor; process until smooth. Place berry mixture in a freezer-safe container and freeze until hard, about one hour. Let stand about 10 minutes before scooping into a nice dessert dish. Top with additional lemon zest if desired.
Salmon is an excellent fish for the heart, full of omega-3 fatty acids. Shop for wild caught fishes, as farmed fish might have been treated with processed foods (which affect taste) and drugs to prevent diseases. Grill, broil or pan saute the salmon with a mild seasoning and serve with a sprinkle of fresh dill and a wedge of lemon rather than a creamy sauce.
A great combination for heart, digestion and eye-dazzling color is found in this dish. It may say “salad” but it’s very hearty. Sweet potatoes and red bell peppers have Beta-carotene and vitamins A, C, E and fiber. The bell peppers add folate and potassium.
SWEET POTATO SALAD
1 pound of sweet potatoes
1/2 sweet onion
1/2 red bell pepper
1/2 yellow bell pepper
3 Tablespoons salad oil
2 Tablespoons honey
1/4 cup white vinegar
1/4 teaspoon salt
1/4 teaspoon prepared mustard
A dash of Worcestershire sauce
A dash of hot sauce
1 small bay leaf
2 garlic cloves, crushed
Boil the sweet potatoes until cooked, but still firm.
While they are cooking make the dressing. Combine all of the ingredients in an airtight container, shake well and refrigerate for at least an hour or overnight.
When the potatoes are ready, cool, peel and cut into chunks.
Thinly slice the onion and bell peppers. Toss with the sweet potatoes. Remove the bay leaf, and if garlic is an issue, remove the pieces of garlic, from the dressing, shake it up really well, and pour over the salad.
Here we have raw spinach, loaded with iron and fiber. There are slices of orange, full of vitamin C, fiber and the sugars are not processed. Finally, the walnuts, which have plant-based omega-3 fatty acids, vitamin E, magnesium, folate, fiber and heart-favorable mono- and polyunsaturated fats. Like almonds, a walnuts add flavorful crunch to salads, cookies, muffins and even pancakes.
SPINACH, ORANGE AND WALNUT SALAD
10 ounces baby spinach (6 cups), washed and dried
1/2 teaspoon orange zest
4 oranges plus juice
1/4 cup white wine vinegar
1/4 cup extra-virgin olive oil
Salt and cayenne pepper, to taste
1/2 cup thinly sliced celery
1/2 cup thinly sliced red onions
1/2 cup walnuts, lightly chopped
Freshly ground black pepper
With a small, sharp knife, cut the peel and pith from the oranges. Working over a bowl to catch the juices, cut in between the membranes to release the segments. Reserve the segments in a separate bowl.
Combine 1/4 cup orange juice, vinegar, olive oil, orange zest, salt and the cayenne in a mixing bowl and whisk to blend to make the dressing.
Put the spinach in a large serving bowl, then top with the orange segments, celery, and red onions. Sprinkle with walnuts and have the dressing on the side along with a pepper mill so guests can finish their salad the way they like best.
The other week Andrew and I actually bought and used a real papaya. I had left it to Dole to determine our papaya consumption in the past, but curiosity overcame us both and we took the plunge. After tasting each part, I determined that eating the skin and the seeds was not the best option, but the flesh was tasty, mild and a pleasant pale orange color. We had a few chunks raw, then skewered the remainder with sweet potatoes and onions to go on the grill. It was perfect with our monthly ration of steak.
But a fruit salad is on my mind right now, so we can put chocolate shavings on it for a dessert. The vitamins, minerals and carotenoids of the papaya are all excellent for the heart. Add in the same from cantaloupe, which is sweeter, and cherries, which break up the color scheme and you have the start of something wonderful. The 70 percent or higher cocoa content of the chocolate means reduced fats and good concentration of beneficial flavenoids.
MURPHY’S TROPICAL FRUIT SALAD NO. 8
1 papaya
1 cantaloupe
1 cup fresh cherries, pitted, or 2/3 cup dried
1 bar of dark chocolate, at least 70 percent cocoa
Optional dressing:
2 Tablespoons honey
1 Tablespoon Triple Sec or other orange liqueur
Peel and seed fruits and cut into bite size clunks. Alternatively, use a melon baller. Toss with cherries.
Whisk together dressing ingredients. The adventurous might try a nut-based liqueur, or a cherry liqueur. Drizzle dressing over fruit, toss lightly and dish into individual bowls or stem glasses. Shave chocolate onto the fruit and eat your heart out ... of danger.
Happy Valentine’s Day to all. Get back on the wagon after all the Super Bowl Sunday munchies, and let’s get cooking!
Run4Fun (anonymous) says...
Here's a fun website with several more healthy recipes:
http://www.kidsacookin.org/
February 8, 2012 at 1:53 p.m. ( permalink | suggest removal )
Steve_Corbin (anonymous) says...
YAHOO !
438 million different sites on yahoo under the query:
"Heart healthy cooking"
February 8, 2012 at 4:17 p.m. ( permalink | suggest removal )