Penne with Fresh Tomatoes and Goat Cheese

For this quick summer pasta salad, fresh, uncooked tomato and goat cheese is combined with hot whole wheat pasta and served at once. Be sure to use the ripest, juiciest tomatoes you can find, preferably from a farmers' market.

Ingredients (4 servings)

2 pounds tomatoes, skinned, seeded and chopped
1/4 cup red onion, sliced very thin
8 ounces crumbled goat cheese                                                                                            
¼  cup grated low-fat, low-salt parmesan cheese                                                                              
1/4 cup chopped fresh oregano and basil
1 tablespoon extra-virgin olive oil
1-1lb box, whole wheat penne pasta    
                                                                                  
Mix first 6 ingredients in large bowl. Set tomato mixture aside.

In large pot of boiling unsalted water, stir in a splash of extra-virgin olive oil. Cook pasta al dente, stirring occasionally. Drain pasta and add to the sauce immediately, toss to coat. Garnish with fresh chopped parsley.

Ceviche

My ex-wife is from Peru and this is her recipe for the best, most authentic ceviche (seh-VEE-chay) on the planet! I say that because Peru is the birthplace of ceviche. It is traditionally served with a side of sweet potato slices and large kernel Andean corn on the cob, called “choclo”. This recipe is for fish ceviche (“ceviche de pescado”) but ceviche comes in all forms of seafood including shrimp, octopus, squid, scallops, salmon, you name it…and it’s all delicioso! 

 

Ingredients (For 4)

• 2 pounds white, fleshy fish fillets (sea bass, sole, halibut, tilapia or flounder) totally deboned and cut into 1 inch cubes
• 1 red onion, cut in 1/2 lengthwise and sliced thin
• ½ to a whole aji Amarillo (normally in the freezer section), rib and seeds removed, diced (½ pepper = hot and a whole pepper = very hot…bien caliente!)
• 8 cloves garlic
• 12-16 key limes, juiced (Or the tartest limes you can find)
• 1 bunch fresh cilantro leaves (Use fresh cilantro. The aroma is incredible!)
• White pepper (optional)

Directions

·         Smash and dice 6 garlic cloves. Place fish filets in a large plastic bag and add the chopped garlic. Shake the bag to cover the fish with garlic. Place the bag of fillets in a large bowl half filled with ice and allow to marinade for 2 hours, changing the ice as needed.

·         After 90 minutes, juice the limes and reserve.

·         Combine aji, remaining garlic, and pinch of salt in a mortar and pestle. Grind to make a paste.

·         Remove fish from bag, cut into 1-2 inch cubes and place in the casserole dish.

·         Mix the lime juice, aji and garlic mixture and pour over the fish to cover totally. Add white pepper to taste. Sprinkle with ¾ of the cilantro and let marinate for 30 minutes.

·         At the 25 minute mark, add onion slices and stir into the marinating fish. Taste the ceviche to make sure it’s not too acidic. If so, add 1 or 2 ice cubes directly into the marinade and allow to melt before serving. This will cut the acidity.

Divide the ceviche among 4 dishes, bowls or large Martini glasses and garnish with remaining cilantro. BE SURE TO RESERVE THE MARINADE!  (See TIP below)

TIP:  Save the marinade, called tiger’s milk, or “leche de tigre”. In Peru it is customary (if not obligatory, for the men at least) to drink shots of leche de tigre after the meal. This potent drink is also the best cure for a hangover I have ever had!

Just a Word of Caution: The lime juice does cook the fish - partially or completely, depending on how long it is marinated. But the acid does not kill bacteria as well as cooking with heat does, so it’s very important to start with the freshest fish possible. That being said, I have made this dish hundreds of times, with both fresh and frozen fish, and have never had a problem.

Grilled Chicken Lettuce Wraps with Green Olive Tapenade

Ingredients

Chicken/Marinade:

• 1/3 cup olive oil
• 2 lemons, zested and juiced
• 2 tablespoons balsamic vinegar
• 1 tablespoon minced garlic
• 1 teaspoon freshly ground black pepper
• 6 boneless skinless chicken breasts

Tapenade:

• 1 cup Spanish olives with pimiento, sliced
• 1/3 cup coarsely chopped cilantro, packed
• 1/3 cup extra virgin olive oil
• 1 tablespoon lemon zest
• 2 minced garlic cloves
• 1/2 teaspoon freshly ground black pepper
• 1 1/2 chipotle peppers in adobo sauce (Optional really)

Grill Rub:

• 1 teaspoon freshly ground black pepper
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil

Directions

For the marinade: In a large re-sealable plastic bag, combine oil, lemon juice, zest, vinegar, garlic and pepper. Add chicken breasts, turning to coat. Marinate in the refrigerator for 1 hour, turning occasionally.
For the tapenade: Combine ingredients in a food processor and pulse until finely chopped and set aside. This can be made a day ahead of time.
For the grill rub: Preheat outdoor grill to medium heat. Remove chicken from the marinade and discard marinade. Combine the ingredients for the grill rub and season the chicken breasts with the mixture.

Grill the chicken for 7 minutes per side or until the juices run clear. Remove from grill and let rest for 5 minutes. To serve, slice chicken breasts into 1/2-inch strips. Place the chicken breast strips into a lettuce leaf and top with the tapenade. Roll it up burrito style and enjoy…delicioso!

Caprese Sandwiches

Everybody loves a delicious sandwich and this is a take on the classic Caprese salad from the Italian region of Campania, made of sliced fresh mozzarella, tomatoes and basil.

Total Time: 15 minutes
Makes 4 servings 

Ingredients

• 1 small clove garlic, finely chopped
• 1/4 cup Veganaise
• 2 tablespoons chopped fresh basil
• 1 tablespoon lemon juice
• 1/4 teaspoon freshly ground pepper
• 8 slices whole-grain country bread, toasted
• 4 slices provolone cheese (about 4 ounces)
• 2 large or 3 medium tomatoes (about 1 1/2 pounds), sliced 1/2 inch thick

Preparation

1. Position rack in upper third of oven; preheat broiler.
2. Mash garlic on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and combine with mayonnaise, basil, lemon juice and pepper.
3. Place bread on a large baking sheet and broil until lightly toasted, 1 to 2 minutes. Turn the bread over and divide cheese among 4 of the pieces. Continue broiling until the cheese is melted, 1 to 2 minutes.
4. Assemble sandwiches with tomato and the garlic-herb mayonnaise. Top with the melted cheese bread.

Nutrition

Per serving: 389 calories; 20 g fat ( 7 g sat , 9 g mono ); 23 mg cholesterol; 36 g carbohydrates; 4 g added sugars; 17 g protein; 6 g fiber; 325 mg sodium; 428 mg potassium.

Salt:: Good and Bad

Salt: You can’t live without it, but too much of it can literally kill you.

Salt Throughout History

Salt (sodium) is so important to our diet that throughout history it has been treated as being one of the most valuable elements known to man. Evidence indicates that Neolithic people of the Precucuteni Culture were boiling salt-laden spring water in Romania to extract the salt as far back as 6050 BC. In ancient times, salt was so valuable that it was included among funereal offerings found in ancient Egyptian tombs dating from the third millennium BC. The word salary originates from the Latin salarium which referred to the money paid to the Roman army soldier's…the Romans actually paid their armies in salt! In fact, the common expression “He’s not worth his salt”, comes from this time and referred to someone who hadn’t done a good job. Salad literally means "salted," and comes from the ancient Roman practice of salting leafy vegetables. So salt has always been with us, in one form or another…and always will be.

So, Why Is Salt So Important and How Much Do We Really Need?

Your blood actually contains 0.9% salt, which maintains the delicate balance of sodium throughout your body. Every system in your body needs salt to make it work. This is especially important for your nervous system, where the sodium ion itself is used for electrical signaling, but every body structure absolutely requires it. When we perspire, we lose salt in the form of sweat. We are constantly depleting and replenishing the salt levels in our bodies…now you know why you used to eat salt pills before football practice!

The National Academy of Sciences advises that we consume at least 500 mg. of sodium a day to maintain good health. How much a person actually needs varies quite a bit, depending on their genetics and daily routine but Dietary Guidelines for Americans 2010 suggests that people should consume less than 2,300 milligrams per day. The very serious problem is that average adult intake is two and a half times this figure! The report goes on to say that people over 51 years of age, who have hypertension, diabetes, or chronic kidney disease (regardless of age) should limit intake to 1,500 milligrams per day. To give you an idea of how much salt we’re talking about, a teaspoon of salt contains 2,300 milligrams of sodium…a TEASPOON! This is also the reason why you’ll notice that I very rarely cook with salt. If you add ¼ or ½ a teaspoon of salt to your food while cooking, and another ¼ to ½ a teaspoon to your food while eating, you’ve practically consumed your daily ration in one sitting! So I eliminate the use of salt while cooking and only occasionally add salt to my food while eating. Although salt is a huge flavor enhancer, there are other ways to impart flavor to your food…stay tuned!

Excessive Salt and Disease 

For thousands of years salt has been known as a panacea. Alchemists called it 'the fifth element'— besides water, earth, air and fire — because its qualities were comparable
only to ether, the actual fifth element. Sodium is one of the primary electrolytes in the body. All four cationic electrolytes (sodium, potassium, magnesium, and calcium) are available in unrefined salt, as are other vital minerals needed for optimal bodily function.

Mayo Clinic Cardiologists Endorse a Mediterranean Diet

Mediterranean diet: Choose this heart-healthy diet option

The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet.

By Mayo Clinic staff

 

If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet remain tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.

The Health Benefits of Olive Oil

 

The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidants. Studies have shown that olive oil offers protection against heart disease by controlling LDL cholesterol (the bad cholesterol) levels while raising HDL (the good cholesterol) levels. No other naturally produced oil has as large an amount of monounsaturated fat as olive oil - namely oleic acid of which olive oil contains 55-83%!

Olive oil and heart disease

In a study written up in the European Journal of Clinical Nutrition in April of 2002 it was shown that people who consumed 2 tablespoons of virgin olive oil daily for 1 week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.

While all types of olive oil are sources of monounsaturated fat, extra virgin olive oil, which comes from the first pressing of the olives, contains higher levels of antioxidants, particularly vitamin E and phenols, because it is processed less than the lighter olive oils. Olive oil is clearly one of the good oils, one of the ‘healing fats’. Most of the fatty acids in olive oil are actually Omega-9 oil which is monounsaturated.

Mediterranean Meatless Cabbage Rolls

Notice the absence of salt in the cooking process. We're using heart healthy garlic, onion and mint to give a rich flavor to the dish. If you must, sprinkle a pinch of sea salt on your portion. By using the larger grained sea salt you'll use less, reducing your sodium intake.

Total Time: 40 minutes, 4 servings of 2 rolls & 1/3 cup sauce each 

Main Ingredients

• 8 large cabbage leaves (I use green)
• 1 cup whole-wheat couscous
• 2 tablespoons extra-virgin olive oil
• 6 cloves garlic, rough chopped
• 1 large onion, chopped
• 4 cups chopped Italian plum tomatoes
• 2 tablespoons raisins
• 1/4 teaspoon ground cinnamon
• 1/3 cup crumbled feta cheese
• 3 tablespoons chopped Kalamata olives
• 2 tablespoons chopped fresh mint, plus more for garnish

Preparation

1. Bring 2 1/2 cups water to a boil in a large pot. Add cabbage leaves and cover. After 5 minutes reduce heat to medium and simmer until softened, about 5 minutes more.
2. Bring 1 1/2 cups water to a boil in a small saucepan. Stir in couscous, cover and remove from the heat and rest for 5 minutes and transfer to a large bowl to cool.
3. Transfer the cabbage leaves to a clean work surface to cool.
4. Heat oil in the skillet over medium heat. Add garlic and onion and cook until aromatic, 2 mins. Add tomatoes, raisins, cinnamon and 1/4 cup water. Cover and cook, stirring occasionally, until the tomatoes are broken down, 8 to 10 minutes.
5. Meanwhile stir feta, chopped olives and 2 tablespoons mint into the couscous. Spoon about 1/2 cup of the couscous mixture at the stem end of each cabbage leaf and roll into a bundle, tucking in the sides at the last.
6. Add the cabbage rolls seam-side down. Cover and cook until the rolls are hot all the way through and the cabbage is very tender, 5 to 8 minutes. Serve the cabbage rolls topped with the sauce. Garnish with mint, if desired.

• Make Ahead Tip: Prepare through Step 5; refrigerate sauce and cabbage rolls separately for up to 8 hours. Reheat the sauce for 5 minutes and proceed to Step 6.

Nutrition

Per serving: 325 calories; 12 g fat ( 3 g sat , 7 g mono ); 11 mg cholesterol; 49 g carbohydrates; 1 g added sugars; 11 g protein; 9 g fiber; 710 mg sodium; 498 mg potassium.

Welcome to The Heart Smart Gourmet!

This blog is dedicated to good, healthy...heart smart eating! I hope to bring you good food and nutritional information through recipes and articles that emphasize a heart healthy diet...a diet that you can live with! The focus here at The Heart Smart Gourmet is to show you that food that is good for you doesn't have to taste bad. I hope you enjoy the blog and will share it with everyone you know. The information and recipes contained herein could literally save someone's life...I know it has mine.