Seafood Linguine

4 servings
Total Time: 35 minutes

Ingredients

• 8 ounces whole-wheat linguine
• 2 tablespoons extra-virgin olive oil
• 4 cloves garlic, chopped
• 1 tablespoon chopped shallot
• 1 28-ounce can diced low or no-salt tomatoes, drained
• 1/2 cup white wine
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 dozen littleneck or cherrystone clams (or mussels) scrubbed
• 16 ounces sea scallops (or shrimp)
• 16 ounces tilapia, or other flaky white fish, cut into 1-inch cubes
• 1 tablespoon chopped fresh marjoram, or 1 teaspoon dried, plus more for garnish
• 1/4 cup grated Parmesan cheese, (optional)

Preparation

1. Bring a large pot of water to a boil. Add pasta and cook until just tender, 8 to 10 minutes, or according to package directions. Drain and rinse.
2. Meanwhile, heat oil in a large skillet over medium heat. Add garlic and shallot and cook, stirring, until beginning to soften, about 1 minute.
3. Increase the heat to medium-high. Add tomatoes, wine, salt and pepper. Bring to a simmer and cook for 1 minute. Add clams, cover and cook for 2 minutes. Stir in scallops, fish and marjoram. Cover and cook until the scallops and fish are cooked through and the clams have opened, 3 to 5 minutes more. (Discard any clams that don’t open.)
4. Spoon the sauce and clams over the pasta and sprinkle with additional marjoram and Parmesan (if using).

Nutrition

Per serving: 453 calories; 10 g fat ( 2 g sat , 6 g mono ); 62 mg cholesterol; 51 g carbohydrates; 36 g protein; 8 g fiber; 733 mg sodium; 656 mg potassium.

Exercise: The Reverse Fly

Tones mid and upper back, shoulders.

Hold two cans, bottles or dumbbells of equal weight and stand with your feet staggered, one foot in front of the other, front knee bent slightly.

Stand with your back straight, abs engaged and arms extended underneath your shoulders, palms facing each other.

Bend forward slightly from the waist. Keeping elbows bent slightly, exhale and slowly pull your arms out to the sides and up to shoulder level as you squeeze your shoulder blades together.

Inhale and slowly return to the start position to complete 1 repetition.

TIP: To protect your back, be sure to engage your abdominal muscles on each move. Pull your navel toward your spine by isolating the lower abs and lifting them up and back as you breathe easily. 

Complete 3 sets of 20, 15 and 12

Macronutrients vs. Micronutrients

To have success on any eating plan, you must understand two types of nutrients: macronutrients and micronutrients. 

Macronutrients are protein, carbohydrate, and fat and all three of these contain a lot of calories. Macronutrient foods include all animal-based foods:

• Meat Products (including poultry)
• Dairy Products (milk, yogurt, cheese, etc)
• Eggs
• Fish 

Micronutrients (which we will focus on) are vitamins, minerals, and phytochemicals and are very low in calories. Micronutrients are often referred to as “super foods” and include:

• Polyphenols – Found in nuts, and berries, these act as antioxidants and anti-allergenics.
• Carotenoids – Found in carrots, sweet potatoes, tomatoes, pumpkin, apricots, and mangoes. These include beta-carotene, lycopene, and lutein and also function as antioxidants.
• Phytoestrogens – Found in soy, seeds, whole wheat and other whole grains, and some fruits and vegetables. These are plant estrogens and may help prevent breast and prostate cancer.

A super food is a "nutritional powerhouse" food that can help extend your life span and help prevent or reverse some diseases of aging such as diabetes, heart disease, high blood pressure, dementia, and certain cancers. The 14 classic super foods listed below are easy to find and generally inexpensive, so it's easy to fit them into your daily diet.

• Beans – Includes all beans. Aim for 4 1/2-cup servings per week.
• Blueberries – May substitute other berries. Aim for 1 to 2 cups daily.
• Broccoli – May substitute other cruciferous vegetables or greens. Aim for 1/2 to 1 cup daily.
• Oats - Also wheat germ and ground flaxseed, as well as all other whole grains. Aim for 5 to 7 servings a day.
• Oranges – May also use lemons, limes, grapefruit, kumquats and tangerines. Aim for 1 serving daily.
• Pumpkin – Also carrots, butternut squash, orange bell peppers and sweet potatoes. Aim for 1/2 cup on most days.
• Salmon – Wild salmon (avoid Atlantic/farmed). May substitute Alaskan halibut, albacore tuna in cans, herring, sardines, trout, sea bass, oysters and clams. Aim for 2 to 4 times per week.
• Soy – Meaning tofu, soymilk, soy nuts, edamame, miso and tempeh. Aim for 15 grams of soy protein per day.
• Spinach – Also includes kale, collards, Swiss chard, turnip and mustard greens, romaine lettuce and bok choy. Aim for 1 cup steamed or 2 cups raw on most days.
• Tea – Aim to drink 1 or more cups daily.
• Tomatoes – May substitute watermelon, pink grapefruit, persimmons, guava and red-fleshed papaya. Aim for 1 serving per day.
• Turkey – Also skinless chicken breast. Aim for 3 or 4 4-ounce servings per week.
• Walnuts – Also many other nuts and seeds, such as almonds, pistachios, pecans, sesame seeds, pumpkin and sunflower seeds, hazelnuts, cashews and macadamia nuts. Aim for 5 ounces a week.
• Yogurt – Aim for 2 cups daily.

For ideal health, we need to consume both kinds of nutrients, but the American diet contains too many macronutrients and not enough micronutrients. Few Americans are deficient in calories or macronutrients and excess weight from too many calories is currently a problem for many people, hence the obesity epidemic currently plaguing the U.S. This over-feeding of macronutrients, coupled with a lack of exercise, is the main contributor to juvenile obesity…welcome to reality parents! I recently saw a news report that there is actually a video game designed to get kids out of the house and involved in playing outdoor sports and activities. Can you imagine that? We have become such couch potatoes that our kids need a video game to convince them to go outside and play! When I was a kid we couldn’t wait to get home so that we could get out of the house to play football, basketball, baseball or any other physical activity. God help the youth of today when they get older. My guess is that there will be a HUGE spike in coronary disease and diabetes in the years and decades to come. So (now that I’ve vented), the majority of Americans should limit their consumption of macronutrients and increase their consumption of micronutrients as doing so is essential to achieving maximum weight loss and optimal health. 

A micronutrient-heavy diet supplies your body with 14 different vitamins, 25 different minerals and more than 10,000 phytochemicals, which are plant-based chemicals that have profound effects on human cell function and the immune system. Foods that are naturally rich in these nutrients are also rich in fiber and water and are naturally low in calories, meaning they have a low caloric density. These low-calorie, high-nutrient foods provide the ingredients that enable your body's self-healing and self-repairing mechanisms and helps people achieve maximum weight loss and optimal health. 

In addition to eating more micronutrient-rich foods, we need to eat fewer macronutrients. Every nutritional scientist in the world agrees that moderate caloric restriction (remember only macronutrients have high calories) promotes weight loss, slows the aging process, prevents the development of chronic diseases and extends lifespan. There is no controversy that Americans are eating themselves to death with too many calories so to change this, we must eat less fat, protein and carbohydrates and more plant-based foods.

The simple fact is that if you include more micronutrients in your diet and fewer macronutrients, the combination of fewer calories and increased vitamins, minerals and phytochemicals will provide a powerful synergy that will accelerate your weight loss and health goals. 

Further, the Food and Drug administration (as behind as they are when it comes to real nutrition) has published a list of Daily Values covering both macronutrients and micronutrients.  These Daily Values are now in use on most food labels sold in the grocery store.  They are based on a 2000 calorie diet.  The Daily Value for fat is 65 grams, of which no more than 20 grams should be saturated fat.  People who require more or fewer than 2000 calories should adjust the amounts of macronutrients accordingly.  The problem is that most Americans take in a fat content equal to a 4000 calorie diet and, on top of that, don't get enough exercise!

The Daily Value for Sodium is 2300mg, or ONE TEASPOON of salt. For more information on sodium intake, see my article on SALT.  The Daily Value for cholesterol is 300 mg, and it is strongly recommended to not exceed this value.

The following table contains a complete list of the recommended intake Daily Values.

I wish you continued healthy eating and let me know how else I can help. Keep reading my articles for more nutritional facts and helpful tips…and feel free to make suggestions as to topics you want to know about.

Roasted Cucumber Sandwiches

This is a healthy take on English cucumber finger sandwiches. You roast or grill the cucumbers to deepen their flavor. You can use any cucumber variety you want, from Japanese, English or hothouse…use the ones available at your local market.

Ingredients (Serves 4)

• 1 1/4 pounds fresh cucumbers
• 2 tablespoons Extra-virgin olive oil with 1 tablespoon reserved
• 1/2 cup Greek-style yogurt
• 2 tablespoons capers, rinsed well, roughly chopped
• 2 garlic cloves, minced
• 1 tablespoons fresh flat-leaf parsley, finely chopped
• 1 tablespoons mint leaves, finely chopped fresh
• 1 tablespoon fresh lemon juice
• 1/8 teaspoon Sea salt
• 2 ciabatta rolls (or 1  loaf focaccia, halved horizontally)
• Freshly ground black pepper

Preparation

Preheat oven to 400°. If using English cucumbers, split lengthwise and remove seeds (leave other varieties whole*). Arrange cucumbers on a parchment paper–lined baking sheet. (If using English cucumbers, arrange cut side down.) 

Brush with olive oil. Roast cucumbers until crisp-tender, about 15 minutes. Transfer cucumbers to a paper towel–lined plate then chill in the fridge until cool. 

Cut cucumbers lengthwise in half, then slice the cucumbers crosswise into 1/4 inch-thick pieces. 

Whisk the Greek yogurt and next 5 ingredients in a large bowl. Stir in sliced cucumbers and 1 tablespoon lemon juice. Season filling to taste with salt, pepper, and more lemon juice, if desired. 

Brush cut sides of focaccia or rolls with 1 tablespoon olive oil; place on a baking sheet and toast in a 400° oven until just crispy and lightly browned, 3-5 minutes. Divide filling among focaccia bottoms, cover with tops.

Serve with a glass of your favorite white wine and enjoy!

Fiber: Have you had your roughage today?

If you’re like most people, your diet could use a boost in fiber consumption. While the typical prune and bran muffins are good sources of fiber, there are other really good sources of fiber out there to be enjoyed.

Eating fiber in your daily diet does help protect the heart and, given that you aren’t committing other sins, like smoking, can have a substantially positive effect. Countries with the highest fiber consumption also tend to have the lowest rates of coronary heart disease. Two major Harvard health research studies-one in men and one in women, have proven that a high total dietary fiber intake was linked to a 40% reduction in risk of coronary heart disease, compared to those people who had a low fiber intake. That’s HUGE! Plant or cereal fiber, found in grains, was especially beneficial in lowering risk.

Sources of fiber

Your best sources for fiber include whole grain foods, fresh fruit and vegetables, nuts and legumes. Here at the Heart Smart Gourmet, I recommend replacing ‘bleached out’ carbs with whole grain products. Dump the white rice, white bread and regular pasta and change over to brown rice and whole grain breads and pastas. Anything that is artificially white (bread, rice, pasta, sugar, flour, etc) as a result of processing (bleaching) should be totally wiped out of your diet. These processed, unnatural ‘white foods’ are a wasteland of nutritional emptiness and replacing them with whole-grain versions will result in actually getting some good from eating them instead of eating empty calories.

Two Kinds of Fiber

There are two kinds of fiber: soluble and insoluble fiber and we need both in our daily diet.

Soluble fiber is "soluble" in water.  When mixed with water it forms a gel-like substance and swells.  Soluble fiber has many benefits, including moderating blood glucose levels and lowering cholesterol. .

Insoluble fiber does not absorb or dissolve in water.  It passes through our digestive system in close to its original form.  Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurrence of colorectal cancer, hemorrhoids, and constipation.


Sources of soluble fiber include; oatmeal, oat bran, nuts, seeds, legumes, beans, dried peas, lentils, apples, pears and blueberries.

Sources of insoluble fibers include: whole wheat bread (I’m talking real whole-grain wheat bread, not that store-bought, air-filled crap), brown rice, whole grain breakfast cereals, wheat bran and couscous.

The following is a list of fiber foods and their fiber content in grams: (Click on each graph to enlarge)

 

How much fiber should you eat?

The American Dietetic Association recommends we eat between 20 and 35 grams of fiber each day from plant foods for heart health. The Mayo Clinic cardiologists recommend that women should eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Fiber lowers cholesterol levels

How does fiber work at lowering your cholesterol? Your body does not have the ability to break down fiber, meaning it passes through your digestive system essentially unchanged. As fiber passes through your intestines it helps block the re-absorption of cholesterol, thereby lowering your blood cholesterol levels by 5-10%. This ability to lower cholesterol levels is the likely explanation as to why countries with the highest fiber intakes also have the lowest rates of coronary heart disease.

The bottom line

By eating 20-35 grams of fiber to your daily diet you can help reduce your risk of heart disease by about forty percent. Adding great tasting fiber to your diet can also regulate your blood glucose and cholesterol levels while reducing the risk and occurrence of colorectal cancer, hemorrhoids, and constipation.

So, now you know that getting your daily fiber boost is easier than you think; just focus on fresh fruits, nuts and whole grains and you will be on your way to lower cholesterol and a healthy heart.

Mushroom Galette

Galettes are usually made with crepes but here we are indulging with puff pastry. These galettes can be served as either a main veggie dish, side dish or, with individual sized rounds, as hors d'oeuvres for a dinner party.

Ingredients (4 servings)

• 2 cloves garlic, minced
• 1 medium onion, chopped
• 1 pound fresh mushrooms of choice
• Puff Pastry
• 1/8 teaspoon sea salt
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• 2 tablespoons dried Italian seasoning
• 1 teaspoon crushed red pepper
• Several fresh basil leaves, chopped, for garnish
• 1 teaspoon Extra-Virgin Olive Oil (For brushing the puff pastry)

Preparation

• Sauté mushrooms, onions and garlic in extra-virgin olive oil and season with red crushed pepper, Italian seasoning and 1/8 teaspoon sea salt. Add the balsamic and reduce as much as possible.

• Layer 3-4 sheets of puff pastry (preferably whole wheat), brushing each layer with the teaspoon of olive oil, and trim into a round shape. Pierce each sheet with a fork in the middle leaving about ¼” edge not pierced (this section will ‘puff’ when baked).

• Fill the round with mushroom mixture and top with goat cheese. Bake @ 425 for 12-15 minutes. Allow to cool for 5 minutes, slice into wedges and serve garnished with fresh basil.

Tuna with Ginger, Papaya & Red Pepper Salsa

4 servings 

Total Time: 40 minutes

Ingredients

• 2 teaspoons canola oil, divided
• 2 garlic cloves, minced
• 1 tablespoon finely chopped fresh ginger
• 1/2-1 teaspoon crushed red pepper
• 1/2 cup rice-wine vinegar
• 2-4 tablespoons honey
• 1 ripe papaya, peeled, seeded and diced
• 1 red bell pepper, roasted, peeled, seeded and diced
• 2 tablespoons lime juice
• Freshly ground black pepper, to taste
• 1 pound tuna steak, about 1 inch thick, cut into 4 portions
• 1/4 cup fresh cilantro leaves

Preparation

1. Preheat grill or broiler.
2. Heat 1 teaspoon oil in a nonstick skillet over medium heat. Add garlic, ginger and red pepper and sauté until the garlic begins to brown, about 2-3 minutes.
3. Add vinegar, 2 tablespoons honey and half of the papaya; cook until the papaya starts to fall apart and thicken the sauce, 6 to 8 minutes.
4. Add the remaining papaya and roasted red peppers and cook until the salsa is just warmed through. Do not overcook; you want to preserve the diced raw papaya texture.
5. Season with lime juice and black pepper. Remove from the heat and set aside.
6. Rub tuna steaks lightly with the remaining 1 teaspoon oil and season with black pepper. Grill or broil the tuna just until the interior is pink, about 3 minutes per side.
7. Return the sauce to a burner and heat just until warm. Spoon a little salsa onto the center of warm plates. Transfer the tuna steaks onto the salsa with a spatula. Sprinkle the remaining salsa and cilantro over the fish. Serve immediately.

Nutrition

Per serving: 309 calories; 8 g fat ( 2 g sat , 3 g mono ); 43 mg cholesterol; 33 g carbohydrates; 28 g protein; 4 g fiber; 484 mg sodium; 777 mg potassium.

Hazelnuts Nutritional Facts

Hazelnuts are sweet in taste and incredibly nutritious. Botanically, the nuts are fruits from the "birch" or Betulaceae family of trees. The “Filbert” (C. maxima) is similar to the related “common hazel,” differing in having the nut more fully enclosed by the tubular involucre. In Britain, they are usually enjoyed as "cobnuts."
Scientific name: Corylus avellana.

The hazel tree is a small deciduous tree, originated in southern Europe and Turkey. It is now being cultivated in many regions of the world including USA as an important commercial crop.

Hazel tree begin producing fruits about three years after plantation. During each spring season, the tree bears inflorescence (catkins), consisting of cluster of monoecious flowers arranged closely along a central stem that ultimately become fruits by autumn.

Hazelnut oil, extracted from the nuts, has been used in as base or carrier oil in medicine, and in aromatherapy.

Health benefits of Hazelnuts

 

     Hazelnuts are rich in energy and many health-benefiting nutrients that are essential for optimum health. 100 grams (approx. 4 ounces) of nuts provide 628 calories. They are rich in mono-unsaturated fatty acids like oleic as well as essential fatty acid linoleic acid that help lower LDL or bad cholesterol and increase HDL or good cholesterol. Research studies suggest that Mediterranean diet that is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. 

      These nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals. Altogether, they help protect from diseases and cancers.

       Hazels are exceptionally rich in folate, which is a unique feature for nuts. 100 g fresh nuts contain 113 mcg. Folate is an important vitamin that helps prevent megaloblastic anemia, nucleic acid synthesis, and most importantly, neural tube defects in the fetus. Good news for expectant mothers! 

      Hazelnuts are an excellent source of vitamin E; contain about 15 g per 100 g (providing 100% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals. 

     These nuts, like almonds, are free in gluten and therefore are a popular ingredient in the preparation of gluten free food formulas in gluten-sensitive, wheat allergies, and celiac disease patients. 

    The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, pyridoxine (vitamin B-6), and folates. 

   They are rich source of minerals like manganese, potassium, calcium, copper, iron, magnesium, zinc and selenium. Copper and manganese are essential co-factors for anti-oxidant enzyme superoxide dismutase.  Iron helps prevent microcytic-anemia. Magnesium and phosphorus are important components of bone metabolism. 

   Hazelnut oil has nutty aroma and has an excellent astringent properties; helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.

*Click to enlarge the following graphic.

So, have you had your nuts today?

Moroccan-Spiced Cod

This delicious recipe puts a Moroccan twist on baked Cod.

Ingredients (Serves 4)

·        4 cod filets, about 4 ounces each

·        1 tablespoon extra virgin olive oil

·        Juice from 1 fresh lemon

·        1 tablespoon ground cumin

·        1 teaspoon cinnamon

·        2 clove garlic, minced

·        1/4 teaspoon sea salt

·        Dash red pepper

·        1 medium yellow onion, cut into thin slices

 Preparation

·        Preheat oven to 400 degrees.

·        Rinse cod and pat dry. Place a square of aluminum foil, approximately 12 x 12 inches, on a baking sheet. Spray with nonstick cooking spray and place fish filets on the foil.

·        In a small bowl, combine olive oil, lemon juice, cumin, cinnamon, garlic, sea salt, and pepper. Spread the mixture over the top of the cod filets. Cover filets with onion slices.

·        Cover with a second square of foil and roll up the edges so the fish is enclosed in a foil packet. Place the packets on a baking sheet and into the preheated oven. Bake for 30 minutes or until fish flakes easily with a fork. Serve over couscous, brown rice, or on top of a plate of fresh greens.

Grilled Salmon with Mustard & Herbs

Total Time: 40 minutes

Ingredients (Serves 2)

• 2 lemons, thinly sliced, plus 1 lemon cut into wedges for garnish
• 20-30 sprigs mixed fresh herbs, plus 2 tablespoons chopped, divided
• 1 clove garlic, minced
• 1/8 teaspoon salt
• 1 tablespoon Dijon mustard
• 2 salmon filets, 1 pound

Preparation

1. Preheat grill to medium-high.
2. Lay two 9-inch pieces of heavy-duty foil on top of each other and place on a rimless baking sheet. Arrange lemon slices in two layers in the center of the foil. Spread herb sprigs over the lemons. With the side of a chef’s knife, mash garlic with salt to form a paste. Transfer to a small dish and stir in mustard and the remaining 2 tablespoons chopped herbs. Spread the mixture over both sides of the salmon. Place the salmon on the herb sprigs.
3. Slide the foil and salmon off the baking sheet onto the grill without disturbing the salmon-lemon stack. Cover the grill; cook until the salmon is opaque in the center, approximately 15 minutes. Transfer foil and salmon back onto the baking sheet. Serve with lemon wedges (discard herb sprigs and lemon slices used during cooking).

Nutrition

Per serving: 212 calories; 12 g fat ( 2 g sat , 4 g mono ); 67 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 23 g protein; 0 g fiber; 261 mg sodium; 428 mg potassium.

Chicken Tikka Masala

One of the most popular Indian dishes in the U.S. and the U.K., Chicken Tikka Masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We’ve simplified it to a one-skillet dish for two and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates.

Total Time: 35 minutes


Ingredients (2 servings, 1 1/2 cups each)

• 2 teaspoons garam masala (see Note below)
• 1/8 teaspoon sea salt
• 1/8 teaspoon turmeric
• 1/4 cup all-purpose flour
• 12 ounces chicken tenders
• 2 teaspoons extra-virgin olive oil, divided
• 3 cloves garlic, minced
• 1 small sweet onion, diced
• 2 teaspoons minced fresh ginger
• 1 15-ounce can diced tomatoes, low or no-salt, with liquid
• 2 tablespoons heavy cream (It’s a small amount, so don’t worry)
• 1/4 cup chopped fresh cilantro for garnish

Preparation

1. Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/4 teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 1/2 teaspoons of the remaining flour.)
2. Heat 1 teaspoon oil in a medium skillet over medium-high heat. Cook the chicken until browned, about 2 minutes per side. Transfer to a plate.
3. Heat the remaining 1 teaspoon oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 3 to 5 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 1/2 teaspoons flour and stir until coated. Add tomatoes and their juice. Bring to a simmer. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
4. Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.

• Note: Garam Masala, or “Hot Mixture” (‘Garam’ means ‘hot’ but here it refers to the richness of the spices, instead of actual heat) is a blend of spices used in Indian cooking and usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is sometimes available in the spice section of supermarkets. If not, have some fun and make your own blend!

Nutrition

Per serving: 300 calories; 12 g fat ( 4 g sat , 5 g mono ); 79 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 659 mg sodium; 692 mg potassium.

28 Day Diet Challenge - Day 28

(Sponsored by Whole Foods Market)

Congratulations!

As of today, you have completed the 28-day program designed to help you successfully live a healthier life – preferring the most nutritious foods for the body: vegetables, fruits, beans, nuts and seeds.

Just to recap what you have accomplished in the last 28 days:

• Day 1 to Day 7: You started the process of adding health-promoting foods to your way of eating.
• Day 8 to Day 14: You moderated your intake of certain foods (e.g. meat, eggs) and switched to healthier ‘green’ options.
• Day 15 to Day 21: You challenged conventional myths you have been told such as benefits of milk, snacking, meat protein, etc.
• Day 22 to Day 28: You are embracing your new eating habits and making them a part of your everyday life.

Your Action Plan: Continue to embrace the five cornerstones of healthy eating:

1. A large salad every day!
2. At least a half-cup serving of beans/legumes in soup, salad or a dish once daily!
3. At least 3 fresh fruits a day!
4. 2-3 ounces of raw nuts or seeds a day!
5. At least one large serving of cooked or raw green vegetables daily!

Now that you have embraced healthy eating in your own life, become an inspiration to your loved ones so they too will want to enjoy the gift of great health through eating right.

Breakfast

• Pomegranate juice
• Tropical Fruit Salad

Tropical Fruit Salad

 Serves: 4 — Prep Time: 20 minutes

Ingredients

• 2 cups cubed pineapple
• 1 cup cubed mango
• 1 cup cubed papaya
• 2 oranges, peeled and sliced
• 1 banana, sliced
• 2 tablespoons unsweetened shredded coconut shredded romaine lettuce, optional

Directions

1. Toss fruit together. Add coconut and serve on top of lettuce, if desired.
2. Serve immediately.

Lunch

• Broccoli with Red Lentil Sauce on mixed greens
• Raisin Collards and Carrots
• Cherries

Broccoli with Red Lentil Sauce

 Serves: 4 — Prep Time: 15 minutes 

Ingredients

• 1/2 cup red lentils
• 1 medium onion, chopped
• 2 small clove garlic, chopped
• 11⁄2 to 2 cups carrot juice
• 1 carrot, diced
• 1 pound broccoli florets
• 1 tablespoon Mrs. Dash
• 1/2 teaspoon balsamic vinegar
• 1/4 cup chopped pecans

Directions

1. Add lentils, onions, garlic, and carrot juice to a saucepan. Bring to a boil, cover and simmer for 20-30 minutes until the lentils are soft and pale. Add more carrot juice if needed.
2. Meanwhile, steam the broccoli until just tender.
3. Add balsamic vinegar to lentil mixture. Add some carrot juice if it is too thick.
4. Plate broccoli and combine with sauce. Top with chopped pecans.

Serve with brown rice (as pictured) or alone.

Collards and Carrot Salad

(with Cucumber-Raisin Dressing)

 Serves: 4 — Prep Time: 20 minutes 

Ingredients - Vegetables

• 4 bunches collard greens, leaves removed from tough stems and chopped
• 2 carrots, grated

Ingredients - Dressing

• 1 medium cucumber
• 1/2 cup raisins
• 1/4 cup raw almond or peanut butter
• 2 teaspoons Balsamic Vinegar

Directions

1. Steam collard greens for 15 minutes. Add grated carrots and steam another 5 minutes.
2. Blend all sauce ingredients in a high powered blender until smooth. Add sauce to collards/carrots mixture and toss.

Dinner

• Raw vegetables (carrots, cucumber, red pepper)
• Spicy Bean Dip
• Veggie Lasagna Rolls
• Healthy Chocolate Cake

Note: If you are pressed for time, substitute another manual dessert for the Healthy Chocolate Cake. 

Spicy Bean Dip

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

• 1 15-ounce can pinto beans, (no or low salt) reserving 1/2 of the liquid
• 1 teaspoon Black Fig Vinegar or balsamic vinegar
• 1/2 teaspoon crushed red chili pepper
• 1/4 teaspoon garlic powder, or two garlic cloves, crushed
• 1 pinch of turmeric

Directions

1. In a blender or food processor, puree the beans with half the bean liquid and the vinegar.
2. Mix in the spices.
3. Serve with raw or lightly steamed vegetables or toasted pita bread with shredded raw greens.

Veggie Lasagna Rolls 

 Serves: 6 (2 rolls each) — Prep Time: 60 minutes

  

Crumbled tofu replaces the ricotta in our Italian-style vegetarian meal.

Total Time: 45 minutes

Ingredients

• 12 whole-grain lasagna noodles
• 1 tablespoon extra-virgin olive oil
• 4 cloves garlic, minced
• 1 14-ounce package firm water-packed tofu, drained, rinsed and crumbled
• 3 cups chopped spinach
• 1/2 cup shredded low-salt Parmesan cheese
• 2 tablespoons finely chopped Kalamata olives
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon salt
• 1 25-ounce jar marinara sauce, preferably lower-sodium, divided
• 1/2 cup shredded part-skim mozzarella cheese

Preparation

1. Bring a large pot of water to a boil. Cook noodles according to package directions. Drain, rinse, return to the pot and cover with cold water until ready to use.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 20 seconds. Add tofu and spinach and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in Parmesan, olives, crushed red pepper, salt and 2/3 cup marinara sauce.
3. Wipe out the pan and spread 1 cup of the remaining marinara sauce in the bottom. To make lasagna rolls, place a noodle on a work surface and spread 1/4 cup of the tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with the remaining noodles and filling. (The tofu rolls will be tightly packed in the pan.) Spoon the remaining marinara sauce over the rolls.
4. Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Sprinkle the rolls with mozzarella and cook, covered, until the cheese is melted and the rolls are heated through, 1 to 2 minutes. Serve hot.

*Freeze the cooked rolls and sauce for up to 1 month.

Nutrition

Per serving: 354 calories; 11 g fat ( 3 g sat , 4 g mono ); 11 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 21 g protein; 8 g fiber; 374 mg sodium; 396 mg potassium.

Healthy Chocolate Cake 

 Serves: 12 — Prep Time: 40 minutes 

Ingredients - Cake

• 1 2/3 cups whole wheat pastry flour
• 1 teaspoon baking powder
• 3 teaspoons baking soda
• 3 1/2 cups pitted dates, divided
• 1 cup pineapple chunks in own juice, drained
• 1 banana
• 1 cup unsweetened applesauce
• 1 cup shredded beets
• 3/4 cup shredded carrots
• 3 tablespoons of natural cocoa powder
• 1/2 cup currants
• 1 cup chopped walnuts
• 1 1/2 cups water
• 2 teaspoons vanilla extract

Ingredients - Chocolate Nut Icing

• 1 cup raw cashews, unsalted
• 1/3 cup hazelnuts
• 1 cup unsweetened vanilla soy milk or fat-free milk
• 2/3 cup pitted dates
• 2 tablespoons cocoa powder
• 1 teaspoon vanilla extract

Directions

1. Preheat oven to 350 degrees.
2. Mix flour, baking powder, and baking soda in a small bowl. Set aside.
3. In blender or food processor, puree 3 cups of the dates, pineapple, banana, and applesauce.
4. Slice remaining 1/2 cup dates into 1/2 inch thick pieces. In large bowl, mix sliced dates, beets, carrots, zucchini, cocoa powder, currants, walnuts, water, vanilla and flour mixture.
5. Add the blended mixture and mix well. Spread in a 9.5" X 13.5" nonstick baking pan.
6. Bake for 1 hour or until a toothpick inserted into the center comes out clean.

ICING:

Using a blender or food processor, combine all icing ingredients until smooth and creamy. Spread on cooled cake and serve.