Squats

Tones inner thighs, quads, hamstrings and calves.

·        Stand tall with feet wider than shoulders, legs straight, abs engaged and toes turned out at a 45-degree angle.

·        Inhale and bend only your knees (don’t bend forward at the hips) until your thighs are nearly parallel to the floor.

• Make sure your knees do not pass the line of your toes and keep your back vertical.
• As you lower toward the floor, think about pointing your tailbone down—not out and back.
• Exhale and squeeze your inner thighs toward each other as you straighten your knees to complete 1 repetition.

Complete 2 sets of 20.

**For a variation do Squats against a wall: Stand with your back against wall and squat down as far as you can..

Wall Push-Ups

 

       

Works chest, shoulders, triceps and core.

·        Place your hands shoulder-width apart on a sturdy wall in front of you, feet slightly apart and with your back and legs straight.

·        Lift your heels to balance on your toes and lean forward slightly so most of your weight is on your arms.

·        Inhale as you bend your elbows and lean your body farther toward the wall, maintaining a long, straight line from head to toe.

• Exhale as you straighten your arms to complete 1 repetition.

Complete 3 sets of 20 repetitions

 

Leg Lunges

This exercise is a very effective way to firm, shape, tone, build and increase muscular endurance for the legs. For those, like me, that walk for your main form of exercise, this is a great way to strengthen your leg muscles. To perform this exercise correctly:

·        Stand with your feet together in a normal, balanced position.

·        Keep your hands at you sides or on your hips.

·        Lunge forward with your left leg, about 2 feet out in front of you, and squat as far down as you can. The optimal is to reach a 90 degree angle with both legs but just stretch as far as you can.

·        Return the left leg back to the original position.

·        Now lunge with your right leg.

·        Complete 3 sets of 20 repetitions.

Yogurt-Mint Marinated Grilled Leg of Lamb

 

This Tunisian leg of lamb is well worth the time invested. Let the yogurt work its marinade magic for this beautiful main course.

Active prep and cooking time: 1 hour 45 minutes

Total time: 9 hours 45 minutes (8 hours to marinade) Trust me…it’s worth it!

Look for a small (4-5 pound) boneless leg of lamb at your butcher or supermarket. You can have it butterflied if you want or grill it whole.

Ingredients Yield: Makes 8 servings (So invite some friends!)

• 4-5 pound boneless leg of lamb
• 2 cups low-fat yogurt, divided
• 1 teaspoon plus 3 1/2 tablespoons Tabil Spice Blend (See below)
• 5 large garlic cloves, minced, divided
• 1/2 cup fresh mint leaves, divided with ¼ cup minced
• 1 teaspoon sea salt (that’s about 1/8 teaspoon per serving, so it’s ok)
• 1 teaspoon freshly ground black pepper plus more for seasoning
• 1/4 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1, 4–5 pound leg of lamb
• 4 lemons, halved

Tabil Spice Blend:

• 3 tablespoons coriander seeds
• 1 1/2 tablespoons cumin seeds
• 1 tablespoon caraway seeds
• 1/2 tablespoon crushed red pepper flakes

Preparation

Marinade: Whisk remaining 1 cup yogurt, remaining 3 1/2 tablespoons Tabil Spice Blend, 4 minced garlic cloves, 1/4 cup fresh mint leaves, 1 teaspoon pepper, olive oil, and lemon juice in a large bowl. Pour this mixture into a 9 x 12” pan. Add leg of lamb and turn to coat. Cover and refrigerate for at least 8 hours, or overnight. 

Yogurt Sauce: Mix 1 cup yogurt, 1 teaspoon Tabil Spice Blend, 1 minced garlic clove and 1/4 cup minced fresh mint leaves in a small bowl and season to taste with fresh ground black pepper. Cover and reserve in the fridge until 15 minutes prior to eating. 

Prepare grill to medium-high heat. Grill until the skin side is golden brown, then turn the lamb over, and reduce the heat of the grill to medium so that the grill maintains a constant temperature of 350 degrees F. Continue grilling until a thermometer inserted into the middle of the meat reaches a temperature of 145 degrees F for medium-rare doneness, about 1 1/4 to 1 1/2 hours.When done, remove from grill and let rest for 10 minutes before slicing (to hold in the juices). Thinly slice lamb against the grain and arrange on a platter; garnish with sliced lemons. Serve with reserved yogurt sauce. 

OMG is this good!

Almonds – Nutrition in a Nutshell

In keeping with the Mediterranean diet I was prescribed as part of my recovery from open heart surgery in March, I eat two ounces of a nut blend every day. While that blend contains walnuts, hazelnuts, peanuts, pistachios and pecans, the star of the show is the almond. When I checked out the nutritional value of almonds I was absolutely shocked at how wonderful this little nut really is…so I just had to share the information with you.

Almonds 101

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a glorious medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.

Almonds are an ancient food that has been written about in historical texts, including the Bible. The Romans referred to almonds as the "Greek nut" in reference to the civilization suggested to have first cultivated them. Almonds are now grown in many of the countries that border the Mediterranean Sea including Spain, Italy, Portugal and Morocco, as well as in California, the only U.S. state that produces them. In 1840, almond trees were brought over from Europe and were first planted in New England. Because the climate on the Eastern seaboard did not support their cultivation, the trees were brought to California where they thrived and continue to do so.

Oooooh They’re So Good

Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they're also good for you. Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century. 

Almond benefits include:

 

Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

 

Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, "I have never seen this diversity of phytochemicals in a single food source."

Thai Lemon Shrimp

I absolutely love shrimp in just about any form. In this Thai lemon shrimp dish, there is a perfect melding of sweet, sour and hot. This is a super quick shrimp dish that takes no time at all to make. The lemon and coconut milk adds an amazing flavor and aroma and of course this dish would not be complete without my favorite herb, cilantro, the king of all herbs! These lemon shrimp could easily be served as an appetizer or as a meal along with some wild rice or whole-grain pasta.

Ingredients: (Makes 4 servings)

1 pound medium (21/25 count) shrimp, shelled and deveined
1/3 cup sweet chili sauce
1 lemon (juice and zest)
Zest from 1 lime
1 teaspoon chili sauce (Cajun hot sauce can be substituted)
1 tablespoon fish sauce
4 cloves garlic, chopped
1 teaspoon brown sugar
1/4 cup coconut milk
1/4 cup cilantro, chopped

Directions:

Marinate the shrimp in the sweet chili sauce, lemon juice, lemon & lime zest, chili sauce, fish sauce, garlic and sugar for 10-15 minutes.

Heat a sauté pan on medium high. Add the shrimp with the marinade and the coconut milk and simmer (not boil) until the shrimp are cooked, about 2-3 minutes.

Remove from heat and mix in the cilantro. Serve immediately…Buen provecho!

Lemon, Herb and Parmesan Crusted Tilapia

Give simple Tilapia a lift with tangy lemon, herbs & Parmesan

Total time: 30 mins

Ingredients (4 servings)

• ¼ cup of Italian breadcrumbs
• Zest of 1 lemon
• ¼ cup grated Parmesan cheese
• 2 tbsp parsley, chopped
• Pepper to taste
• 4 Tilapia fillets
•  4-5 tbps Extra-Virgin Olive Oil
• Juice of 1 lemon

Directions

Mix the breadcrumbs with the grated lemon zest, grated Parmesan, chopped parsley, salt and pepper and season the 4 fish fillets. Sauté in the olive oil for 2-3 minutes until just tender. Turn over and sprinkle again with any remaining breadcrumb mixture. Brown in the pan for 2-3 minutes. Add the juice of 1 lemon to the pan and serve.

Stir-Fried Chicken Lettuce Wraps

Total time: 20 minutes 

In this simple and fast lunch or appetizer dish we are substituting heart-healthy almonds in the place of more traditional cashews. The trick to a successful stir-fry, you ask? Have all your ingredients prepped so that you can cook quickly over high heat. In professional kitchens this is called mise en place, or "put in place." In short, have you food prepped and ready to cook because we’re moving fast here!

Ingredients (Makes 4 servings)

• 8 large butter lettuce leaves
• 1/4 cup Asian sweet chili sauce
• 1 pound skinless, boneless chicken thighs, minced
• 2 scallions, minced
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon cornstarch
• 2 tablespoons peanut oil
• 3 medium shiitake mushrooms stemmed, minced (or Portobellos)
• 4 garlic cloves, minced
• 1 teaspoon minced peeled fresh ginger
• 1/4 cup unsalted, roasted almonds, chopped

Ingredient Info: Asian sweet chili sauce is available at better supermarkets, Asian markets and some natural foods stores. I use this sauce a lot to spice dishes up...it's delicious and not just for Oriental style cooking!

Preparation

·        Arrange lettuce leaves on a large platter. Pour chili sauce into a small bowl and place on platter with lettuce leaves. 

·        Mix chicken, scallions, soy sauce, and cornstarch in a medium bowl; marinate 10 minutes at room temperature, stirring occasionally. 

·        Meanwhile, pre-heat oil in a large nonstick skillet. Add mushrooms; stir fry for 30 seconds. Add garlic and ginger and stir-fry 20 seconds. Add chicken mixture and cook, stirring often, until golden brown and cooked through, about 3-4 minutes. Spoon chicken mixture into lettuce leaves, dividing equally. Garnish with roasted almonds. Roll leaves around filling and dip into chili sauce.

New Nutritional Guidelines – What’s on your Plate today?

I was so happy to hear about the latest 'official' nutritional guidelines, released by the Obama Administration. In this article I've combined information from several different articles with the of need-to-know details. This only goes to support everything that we do here at The Heart Smart Gourmet, namely that the Mediterranean diet is the healthiest on the planet. The new food guidelines are pretty clear: Make half your plate fruits and veggies, and divide the other half between whole grains and lean protein.

 

MyPlate replaces the U.S. Department of Agriculture's Food Pyramid, which was unveiled in 1992 but had become too complicated in ensuing years, many nutritionists contended. Underneath the graphic, USDA offers some specific advice like, "Enjoy your food, but eat less," and "Drink water instead of sugary drinks."

"We are going to continue to have conversations about balanced meals to make this seem fun and simple and not complicated and overburdened," First Lady Michelle Obama said during a Thursday morning press briefing to introduce the MyPlate icon.

"We can do something that makes a difference, something that people can use in their everyday lives," added Obama, who has made combating obesity a priority since becoming First Lady.

The MyPlate logo suggests people eat balanced meals consisting of servings of fruits, vegetables, grains, protein and a small amount of dairy. To help make healthy choices, the USDA is also introducing a website called ChooseMyPlate.gov.  The site is designed to provide consumers with practical information on healthful eating. For example, MyPlate recommends reducing portion size; making at least half of each meal fruits and vegetables; making at least half of grains consumed whole grains, such as whole wheat bread and pasta; and switching to fat-free or low-fat (1 percent) milk. In addition, the program urges cutting down on salt consumption and drinking water instead of sugary beverages.

Here are 5 things to get you informed fast:

Lamb Chops with Greek Couscous

4 servings
Total Time: 30 minutes

Ingredients

• 1 cup water
• 4 minced garlic cloves
• 1 tablespoon finely chopped fresh parsley
• 2 1/2 pounds lamb loin chops, (about 8), trimmed of fat
• 2 teaspoons extra-virgin olive oil
• 1/2 cup whole-wheat couscous
• 2 medium tomatoes, chopped
• 1 medium cucumber, peeled and chopped
• 1/2 cup crumbled feta
• 3 tablespoons lemon juice
• 2 tablespoons finely chopped fresh dill

Preparation

1. Put water on to boil in a medium saucepan.
2. Combine garlic, parsley and salt in a small bowl. Press the garlic mixture into both sides of lamb chops. Heat oil in a large nonstick skillet over medium-high heat. Add the lamb chops and cook to desired taste (5 to 6 minutes per side for medium)
3. Meanwhile, stir couscous into the boiling water. Return to a boil, reduce heat to a low simmer, cover and cook for 2 minutes. Remove from the heat and let stand, covered, for 5 minutes; fluff with a fork. Transfer to a medium bowl. Add tomatoes, cucumber, feta, lemon juice and dill. Stir to combine. Serve the couscous with the lamb chops.

Nutrition

Per serving: 333 calories; 14 g fat ( 6 g sat , 5 g mono ); 121 mg cholesterol; 18 g carbohydrates; 36 g protein; 3 g fiber; 386 mg sodium; 442 mg potassium.

Crab-Stuffed Mushrooms

This tasty appetizer seasoned with garlic, thyme, paprika, oregano and spicy red pepper flakes, so you won’t miss the salt at all. Be sure to select good sized mushrooms, about 2 inches across and when cleaning mushrooms, don't run them under water. Mushrooms are like little sponges, and will absorb any water so just wipe them clean with a damp towel. The filling can be made with fresh or canned crab meat. If using canned, be sure to rinse the meat first.

 

Ingredients (Makes 16 to 20 stuffed mushroom appetizers):

• 1 pound fresh baby Portobello mushrooms
• 7 ounces crab meat
• 5 green onions, thinly sliced
• 3 garlic cloves, minced
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried oregano
• 1/4 teaspoon Black pepper
• 1/4 teaspoon paprika
• 1 teaspoon dried red pepper flakes
• 1/4 cup grated Parmesan cheese
• 1/3 cup low-fat, olive oil mayonnaise
• 3 tablespoons grated Parmesan cheese

Directions

1. Preheat the oven to 350 degrees F (175 degrees C).
2. In a medium bowl, combine crab meat, garlic, green onions, seasonings, and red pepper flakes. Mix in mayonnaise and the Parmesan cheese until well combined.
3. Wipe the mushrooms clean with a damp towel. Remove stems. Spoon out the gills and the base of the stem, making deep cups. Discard gills and stems. Fill the mushroom caps with rounded teaspoonfuls of filling, and place them in an un-greased shallow baking dish. Sprinkle tops with additional Parmesan and bake for 15 minutes. Remove from oven, and serve immediately

Nutritional Information

Amount Per Serving (3-4 mushrooms) Calories: 167 | Total Fat: 12.1g | Cholesterol: 39mg

 

Grilled Pepper Salad

Toss a mix of grilled bell peppers with Kalamatta olives, tomatoes and balsamic vinaigrette for a fantastically refreshing salad or side dish. You can also spread goat cheese on crostini and top with this salad for a great summer appetizer. Add grilled onions or roasted garlic for a sweet accent.

4 servings, about 1 cup each
Total Time: 20 minutes

Ingredients

• 4 bell peppers, (mixed colors), halved, seeded and stemmed
• 1/4 cup halved and pitted oil-cured black olives
• 1/4 cup rinsed and chopped oil-packed sun-dried tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• 1/8 teaspoon salt

Preparation

1. Grill peppers on medium-high, turning once, until soft and charred in spots, about 5 minutes per side. When cool enough to handle, chop the peppers; toss with olives, sun-dried tomatoes, oil, vinegar and salt in a large bowl.

Nutrition

Per serving: 107 calories; 7 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 330 mg sodium; 331 mg potassium.