Healthy Mac & Cheese

Mac & cheese is one of the true comfort foods, especially on a rainy day, and this healthier update takes advantage of extra-sharp Cheddar balanced with creamy low-fat cottage cheese and tucks a layer of spinach into the middle, which may also help picky eaters down their leafy greens. Whole-wheat pasta adds robust flavor and extra fiber. Just keep in mind that this is a special treat and not an everyday meal!

Traditional Mac & Cheese vs. Heart Smart Gourmet Mac & Cheese

 

Traditional Mac & Cheese

• 980 calories
• 61 g fat
• 26 g saturated fat

Heart Smart Gourmetl's Mac & Cheese

• 576 calories
• 22 g fat
• 11 g saturated fat 

4 servings
Total Time: 55 minutes

Ingredients

• 3 tablespoons plain dry breadcrumbs, (see Tip below Or use Panko breadcrumbs. )
• 1 teaspoon extra-virgin olive oil
• 1/4 teaspoon paprika
• 1 16-ounce or 10-ounce package frozen spinach, thawed
• 1 3/4 cups low-fat milk, divided
• 3 tablespoons all-purpose flour
• 2 cups shredded extra-sharp Cheddar cheese
• 1 cup low-fat cottage cheese
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Preparation

1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Tips & Notes

• Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.

• Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs.

Nutrition

Per serving: 576 calories; 22 g fat ( 11 g sat , 2 g mono ); 69 mg cholesterol; 63 g carbohydrates; 37 g protein; 9 g fiber; 917 mg sodium; 403 mg potassium.

Foods That Fight Breast Cancer

There are factors that up any women’s risk of breast cancer that you can’t control, like family history, getting older and simply being a woman—but there are lifestyle changes you can make now to tip the odds in your favor in the years ahead.

Staying lean and exercising should move to the top of your list, because one of the most important ways to reduce breast cancer risk is to avoid gaining weight, according to a review article in Cancer magazine, and other research has found that regular, strenuous exercise may help lower risk too. (Start losing weight today with the 28-Day Diet Challenge and lose at least 8 pounds this month!)

But what you eat plays a role, too, according to Dr. Cheryl L. Rock, Ph.D., R.D., professor of family and preventive medicine at the University of California, San Diego, School of Medicine: “A woman can cut her chance of cancer by as much as two-thirds with good nutrition and weight management,” says Rock. “Even a woman who carries the BRCA1 or 2 gene (two genetic mutations that up a woman’s risk) can reduce her risk.”

All women should add these foods to their grocery cart: 

Peaches and plums: Researchers at Texas A&M recently found that plums and peaches have antioxidant levels to rival “superfood” blueberries—and that they contain two types of polyphenols (antioxidants) that may help kill breast cancer cells while leaving healthy cells intact. This is good news, as 180,000 new cases of breast cancer are diagnosed each year and traditional treatments often harm healthy cells.

Walnuts: (Surprise, nuts again!) Recent research in the journal Nutrition and Cancer suggests walnuts may thwart the growth of breast cancer. In a study out of Marshall University School of Medicine in West Virginia, researchers substituted the equivalent of two ounces of walnuts per day into the diet of one group of mice; the other group was fed a calorically equivalent, but walnut-free, diet. After 34 days, the growth rate of tumors in the walnut eaters was half that of the mice who ate no walnuts. Experts think walnuts’ anti-inflammatory properties—which could come from the omega-3 fat alpha-linolenic acid, phytosterols or antioxidants—may give them their tumor-fighting potential. One caveat: the study dose of two ounces supplies 370 calories. Still, “walnuts can be part of a healthy diet that can reduce your risk for cancer,” says lead researcher Elaine Hardman, Ph. D. (For more on nuts read HERE! )

Broccoli: Sulforaphane—a compound in broccoli—reduced the number of breast cancer stem cells (which cause cancer spread and recurrence) in mice, according to research from the University of Michigan. Eating broccoli may not deliver enough sulforaphane to achieve the same effect, but to get the most you can, eat your broccoli raw or briefly steam or stir-fry the green florets. (Caution: Boiling destroys some of the sulforaphane)

Salmon, sardines and tuna (NOT canned): Taking fish-oil supplements for at least 10 years can shrink your risk of ductal carcinoma, the most common type of breast cancer, according to a study in Cancer Epidemiology, Biomarkers & Prevention. It’s thought that the omega-3 fats in fish oil reduce inflammation, which may contribute to breast cancer. But you can skip the supplement aisle, say the study’s researchers, and eat about 8 ounces of oily fish (salmon, sardines, tuna) a week.


Olive Oil: Another reason to reach for extra-virgin olive oil: when researchers in Barcelona gave rats with breast cancer a diet in which fat came predominantly from extra-virgin olive oil (versus corn oil), they found that the olive oil’s antioxidants and oleic acid (a mono-unsaturated fat) quelled growth of malignant cells. (For more on olive oil read HERE!)

Parsley: University of Missouri scientists found that this herb can actually inhibit cancer-cell growth. Animals that were given apigenin, a compound abundant in parsley (and in celery), boosted their resistance to developing cancerous tumors. Experts recommend adding a couple pinches of minced fresh parsley to your dishes daily.

Coffee: Drinking about two 12-ounce coffees a day may lower your risk of an aggressive form of breast cancer, says a May 2011 study in Breast Cancer Research. “One possibility is that coffee’s antioxidants protect cells from damage that can lead to cancer,” says study author Jingmei Li, Ph.D. More research is needed, so don’t up your intake based on these findings just yet.(For more on coffee read HERE! )


Beans: According to a new report, published in the American Journal of Clinical Nutrition, upping your fiber intake may help lower your risk of breast cancer—and the more you eat, the more your risk decreases. The researchers found that for every 10 grams of fiber a woman added to her daily diet, her risk of breast cancer decreased by 7 percent. That’s about a 1/2 to one cup of beans, depending on the variety. Other foods packed with fiber include barley, bulgur, lentils, peas, artichokes, dates and raspberries.

So, what are you eating to lower your risk of breast cancer?

Grilled Salmon with Tomatoes & Basil

Makes 4 servings
Total Time: 30 minutes

Ingredients

• 2 cloves garlic, minced
• 1 teaspoon sea salt, divided
• 1 tablespoon extra-virgin olive oil
• 4 salmon fillets
• 1/3 cup plus 1/4 cup thinly sliced fresh basil, divided
• 2 medium tomatoes, diced
• 2 tablespoons drained capers
• 1/2 teaspoon freshly ground pepper

Preparation

• Preheat grill to medium.
• Mash minced garlic and 3/4 teaspoon salt 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 stir in oil.
• Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillets. Coat the foil with cooking spray.
• Place the salmon on the foil and spread the garlic mixture all over it. Sprinkle with 1/3 cup basil. Overlap tomato slices on top and sprinkle with the remaining 1/4 teaspoon salt and pepper.
• Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining 1/4 cup basil and capers.

Nutrition

Per serving: 248 calories; 10 g fat ( 2 g sat , 5 g mono ); 80 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 35 g protein; 1 g fiber; 367 mg sodium; 799 mg potassium.

Serving suggestion: Serve over a bed of whole grain couscous.

The Health Pros and Cons of Coffee

Over 18,000 studies have looked at coffee use in the past few decades. Lately more and more are reporting real health benefits for coffee drinkers—but they must be balanced against the brew's possible bitter effects, especially in higher, caffeinated doses. An ideal "dose" of java is hard to determine, since people’s perceptions of "a cup of coffee" vary as widely as coffee-mug sizes do. But the good news is that many of the benefits are associated with around two to four, 6-ounce cups a day—"and that’s what most Americans drink anyway," notes Joe Vinson, Ph.D., a coffee expert at the University of Scranton, Pennsylvania.

 

Health Benefit Pros of Coffee

 

Brain: Moderate coffee drinking—between 1 and 5 cups daily—may help reduce risk of dementia and Alzheimer’s disease, as well as Parkinson’s disease, studies suggest. How? Coffee’s antioxidants may prevent some damage to brain cells and boost the effects of neurotransmitters involved in cognitive function, say experts. ­Preliminary studies have noted that as coffee (or tea) intake rises, ­incidence of glioma, a form of brain cancer, tends to drop. Some ­researchers speculate that compounds in the brews could activate a DNA-repairing protein in cells—possibly preventing the DNA damage that can lead to cells becoming cancerous.

Diabetes: Studies link frequent coffee consumption (4 cups per day or more) with a lowered risk of developing type 2 diabetes. Scientists suspect that antioxidant compounds in coffee—cholorogenic acid and quinides—may boost cells’ sensitivity to insulin, which helps regulate blood sugar. While most of the research didn’t assess whether the brews were caffeinated, decaf may be even better, since other studies have found that caffeine tends to blunt the insulin-sensitivity boost.

Heart: Some studies show that moderate coffee drinkers (1 to 3 cups/day) have lower rates of stroke than non-coffee-drinkers; coffee’s antioxidants may help quell inflammation’s damaging effects on arteries. Some researchers speculate that the compounds might boost activation of nitric oxide, a substance that widens blood vessels (lowering blood pressure). More java isn’t better: a 5-cup or more daily habit is associated with higher heart disease risks. Researchers ­believe excessive caffeine may sabotage the antioxidants’ effects.

Liver: Though the research is limited at best, it appears that the more coffee people drink, the lower their incidence of cirrhosis and other liver diseases. One analysis of nine studies found that every 2-cup increase in daily coffee intake was associated with a 43 percent lower risk of liver cancer. Possible explanation: caffeine and antioxidant chlorogenic and caffeic acids in coffee might prevent liver inflammation and inhibit cancer cells.

Health Benefit Cons of Coffee

 

Java Jones: If you’re sensitive to caffeine, it can cause irritability or anxiety in high doses (and what’s "high" varies from person to person). How? Chemically, caffeine looks a lot like adenosine, a "slow-down" brain chemical associated with sleep and relaxation of blood vessels. Caffeine binds to adenosine receptors on nerve cells, leaving no room for adenosine to get in—so nerve cell activity speeds up, blood vessels constrict—and you get a caffeine buzz (or irritable jitters).

Of course, if you caffeinate yourself daily, you’ll likely develop tolerance to its effects and the jitters will subside. But that also means that eventually you’ll need a regular caffeine fix just to reach your baseline level of alertness. And your body will adapt by producing more adenosine receptors, making you more sensitive to the effects of adenosine. So if you don’t have your daily cup, you’ll likely develop withdrawal symptoms like extreme fatigue and splitting headaches (caused by ­constricted blood vessels).

Blood Pressure Spikes: Each time you drink coffee you may experience a sharp and fast rise in blood pressure, which could be a detriment if you have high pressure to begin with. The amount of caffeine in two to three cups of coffee can raise systolic pressure (the top number in your blood pressure reading) 3 to 14 millimeters of mercury (mm Hg). Your diastolic pressure (the bottom number) can be increased 4 to 13 mm Hg.

It's unclear what causes this spike in blood pressure. Caffeine could block a hormone that helps keep your arteries widened. Others think that caffeine causes your adrenal gland to release more adrenaline, which causes your blood pressure to increase.

Further, many people who regularly drink caffeine have a higher average blood pressure than do those who drink none. I would recommend no more than 12 ounces of coffee per day for anyone with moderately high blood pressure and zero for those with very high pressure…even though my pressure is very stable, I have cut that down to about 12 ounces per week since having heart surgery.

Sleep-Stealer: If you’re having trouble sleeping it might help to cut down on caffeinated coffee, or to drink it only early in the day. Generally it takes about 6 hours for the caffeine to clear your system, although it varies from person to person. The sleep-robbing effects may worsen as we age, too, a recent study suggests.

Cholesterol Caution: Boiled or unfiltered coffee (such as that made with a French press, or Turkish-style coffee) contains higher levels of cafestol, a compound that can increase blood levels of LDL ("bad") cholesterol. Choose filtered methods instead, such as a drip coffee maker. This is bad news for coffee aficionados, like me, who love their French pressed black gold…but just cut back on your intake and you should be ok.

Prudence for Pregnant and Nursing Women: The American College of Obstetrics and Gynecology says it’s safe for pregnant women to get a moderate amount of caffeine (no more than 200 mg, equivalent to 2 cups of coffee per day), but warns that it’s still not clear if higher intakes could increase risk of miscarriage. Since ­caffeine can pass into breast milk, nursing moms should cut down if their babies are restless or irritable.

Again the key to drinking coffee, as with any other food, is to be in touch with your body and how you react to coffee. If you start to feel detrimental effects cut down or stop your coffee intake. Otherwise, caffeinated coffee may be beneficial overall.

Mediterranean Cucumber, Tomato and Feta Salad

 

Fresh tomato, cucumber, feta and black olives make this perfect lunchtime salad, which also makes a delicious topping for pita sandwiches. You could also spread some hummus on whole wheat pita and top with a generous spoonful of salad to make a fresh, crunchy veggie wrap. It also pairs perfectly with grilled lamb. Enjoy!

Total time: 15 minutes

Ingredients (Makes 4 servings)

• 3 cups coarsely chopped cucumbers
• 3 large plum tomatoes, coarsely chopped or 1 pound of cherry tomatoes, halved
• 1 bunch scallions, chopped
• 1 cup Kalamata olives, pitted and halved
• 1 7-ounce package feta, crumbled and divided
• 1/4 cup coarsely chopped fresh mint
• 3 tablespoons extra-virgin olive oil
• 1/4 cup fresh lemon juice
• Freshly ground black pepper

Preparation

·        Combine cucumbers, tomatoes, scallions, olives, half of feta, and mint in a large bowl.

·        Whisk oil and lemon juice in a small bowl; season dressing with salt and pepper.

·        Pour dressing over salad and toss to coat.

·        Season with pepper and sprinkle on the remaining feta and serve.

The Heart of the Matter

Let’s talk about your heart health. You may have elevated blood pressure or cholesterol, or maybe heart disease runs in your family. Or perhaps you are in great heart-health. Whatever your circumstances, statistics show that every American may be at risk.

• 40% of all Americans die of heart attacks.

• 58% of deaths are related to cardiovascular disease.

• More than 1.3 million Americans will have a heart attack this year alone.

What’s most tragic about these facts is that nobody really has to die from a heart-or circulatory system-related death.

The heart is quite a remarkable machine. It weighs between 7 and 15 ounces (200 to 425 grams) and is a little larger than the size of your fist. By the end of a long life, a person's heart may have beat (expanded and contracted) more than 3.5 billion times. In fact, each day, the average heart beats 100,000 times, pumping about 2,000 gallons (7,571 liters) of blood.

Despite what many Americans are led to believe, we were not designed to gradually build plaque in our arteries, develop high blood pressure, and eventually suffer from heart disease and cardiovascular-related death. Our bodies, if allowed to reach their genetic potential, would live a healthy, longer life, free from common diseases such as heart disease.

So, why are so many of us being afflicted with heart disease? Our diet is a major culprit; much more so than age or genetics. Unhealthy, low-nutrient foods promote fatty deposits in our blood vessels that eventually lead to narrowing blood vessels and blood clots that cause strokes and heart attacks.

Heart disease can be relatively simple to prevent. Men and women who lead healthy lifestyles—including making healthier food choices (even if still eating an American-style diet), getting regular exercise, maintaining healthy weight, and choosing not to smoke or drink excessively – can significantly decrease their risk of heart disease.

Even if you already have high blood pressure, high cholesterol, or heart disease, you can reverse the damage. It doesn’t require expensive drugs and risky surgeries. It simply requires a diet with an abundance of nutrient dense foods.

The bottom line is that superior heart health lies in an abundance of micronutrients – which is the exact premise of the Heart Smart Gourmet program. Increasing your consumption of nutrient dense fruits and vegetables is key to disease resistance and reversal, and a long, happy, healthy life.

Your body is a miraculous self-healing machine when your nutritional needs are met. You can protect yourself not just from heart disease, but other diseases such as diabetes, cancer, strokes, and dementia. You can get healthier and healthier every day. 

With that said, I wish you continued good health!

Shrimp & Grits

Grits are made from ground hominy or dried corn, are very similar to polenta, a good source of fiber and folic acid and are a healthy southern breakfast staple. This is a favorite Sunday breakfast recipe of mine, made healthier by omitting butter and flour in the shrimp sautéing process. Serve topped with a poached egg for a delicious touch of class. 

 

Ingredients (Serves 4)

• 16 large shrimp, peeled and deveined
• 1/8 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 2 cups sliced fresh mushrooms
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• Hot sauce to taste
• 1/2 cup chopped green onions 
• 4 eggs (optional)

Preparation

For grits:

·        Cook 4 servings of grits according to package directions.

·        Season with salt and pepper. Keep warm. 

For shrimp:

·        In a large heavy skillet heat oil over medium.

·        Add garlic and sauté for 1 minute.

·        Add mushrooms and sauté until they start to release their liquid.

·        Add shrimp and lemon juice and cook until they start to turn pink, about 2 minutes.

·        Remove skillet from heat; cover and set aside to keep warm.

Adding Poached Eggs to the Mix (Optional)

·        Heat a large nonstick skillet or saucepan over high heat.

·        Add water to skillet until it reaches half-way up the skillet. Bring to a soft boil.

·        Reduce heat to medium and crack eggs into pan and cook until whites are set but yolks are still runny, about 3-4 minutes.

Plating:

·        Divide grits among 4 bowls, forming a well in center. Add 4 shrimp per plate, around the outside and mushroom mixture into the well in center of grits.

·        Top with egg in the center, dash with hot sauce and garnish with green onions…deeelish!

Classic Chicken Marsala

This Italian classic is made healthier by omitting butter in the sauce and reducing the amount of flour for dusting the chicken for sautéing...but still packs great flavor!

Serves 4

Ingredients

• 1 onion, chopped fine
• 4 cloves garlic, minced
• ¾ cup Marsala wine
• 4 tablespoons extra-virgin olive oil
• 8 ounces fresh mushrooms (Portobello or Shitake)
• 1 teaspoon Dijon mustard
• 2 tablespoons half-n-half
• 4 chicken breasts, sliced in half and pounded thin
• ¼ cup all purpose flour
• Sea salt and fresh ground black pepper to taste
• Herbs de Provence (Recipe to follow)

Directions

·        Season the flour with sea salt, fresh ground pepper and Herbs de Provence (Recipe to follow)

·        Very lightly dust the chicken with seasoned flour.

·        In heavy-bottomed, large skillet, heat 3 tablespoons olive oil on med-high. Place chicken breasts in skillet and brown on both sides, then remove and set aside on paper towel.

• Add remaining tablespoon olive oil to skillet and sauté onion and garlic, season lightly with salt and pepper. Cook for a couple minutes.
• Add mushrooms and cook for a few minutes until they have given off their liquid and are browned.
• Add wine and bring to a light boil, scraping to remove any browned bits from the bottom of the pan, then simmer for about 10-15 minutes.
• When Marsala sauce is reduced, lightly whisk in half-n-half and Dijon mustard and simmer for another 5 minutes until sauce has thickened a bit.

·        Return browned chicken breasts to skillet. Spoon sauce over chicken.

·        Cover and simmer for about 10 minutes or until chicken is done.

Herbs de Provence

Blend 1 teaspoon each of the following:

Savory, Thyme, Basil, Lavender and Fennel…or you can buy a premixed blend in your local market.

Serve chicken with sauce spooned over with the mushrooms divided equally. Garnish with chopped chives or parsley and enjoy!

Fish Tacos

These fish tacos go great with fresh-made tomato salsa. Courtesy of Bobby Flay 

 Ingredients

Tacos:

• 1 pound white flaky fish, such as Tilapia
• 4 tablespoons extra-virgin olive oil
• 1 lime, juiced
• 1 tablespoons ancho chili powder
• 1 jalapeno, coarsely chopped
• 1/4 cup chopped fresh cilantro leaves
• 8 whole-grain tortillas

Garnish:

• Shredded Romaine
• Feta
• Thinly sliced red onion
• Thinly sliced green onion
• Chopped cilantro leaves

Procedures

·        Preheat grill to medium-high heat. Place fish in a medium size dish. Whisk together the oil, lime juice, ancho, jalapeno, and cilantro and pour over the fish. Let marinate for 15 to 20 minutes.

·        Remove the fish from the marinade place onto a hot grill. Grill the fish for 4 minutes on the first side and then flip for 30 seconds and remove. Let rest for 5 minutes.

·        Place the tortillas on the grill and grill for 20 seconds. Divide the fish among the tortillas and garnish with any or all of the garnishes and Tomato Salsa

Tomato Salsa

Courtesy of Bobby Flay        

Ingredients

• 2 tablespoon extra-virgin olive oil
• 1 medium red onion, coarsely chopped
• 4 cloves garlic, coarsely chopped
• 4 large ripe tomatoes, chopped
• 1 jalapeno, sliced
• 1 tablespoon hot sauce
• 1 tablespoon oregano
• 1/4 cup chopped fresh cilantro leaves
• Sea Salt and fresh ground black pepper to taste

Procedures

·        Preheat grill or use side burners of the grill. Heat oil in medium saucepan.

·        Add onions and garlic and cook until soft.

·        Add tomatoes and jalapeno and cook until tomatoes are soft, about 15 to 20 minutes.

·        Puree the mixture until a rough texture and cook for an additional 10 to 15 minutes.

·        Add the hot sauce, oregano, cilantro and lime juice and season with salt and pepper, to taste.

Yield: 6 servings

Spicy Bean Dip

This spicy bean dip is a delicious way to incorporate healthy beans into your diet!

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 whole-grain pita bread with shredded raw greens.

Pasta with Roasted Tomatoes, Asparagus & Shrimp

Roasting really brings out the flavor of the vegetables and makes the garlic sweet and delicious.

4 servings
Total Time: 45 minutes

Ingredients

• 12 plum tomatoes, quartered lengthwise
• 4 teaspoons extra-virgin olive oil, divided
• Freshly ground pepper, to taste
• 1 small head garlic
• 1 pound thin asparagus, trimmed and cut into 2-inch lengths (or larger stalks, peeled and halved lengthwise before cutting)
• 1 pound large shrimp, peeled and deveined
• 12 ounces whole-wheat pasta of choice
• 2 teaspoons lemon juice
• 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
• 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
• Salt, to taste

Preparation

1. Set oven rack in lower third of oven. Preheat oven to 450°F.
2. Toss tomatoes with 2 teaspoons oil and a generous grinding of pepper in a large roasting pan. Slice the top 1/2 inch off the garlic head and discard; pull off any loose papery skin. Wrap in foil and add to the roasting pan.
3. Roast without stirring until the tomatoes are wrinkled and beginning to brown, about 20 minutes. Scatter the asparagus and shrimp over the tomatoes and roast until the shrimp are curled and firm and the asparagus is tender, about 10 minutes longer. Remove the garlic from the pan, unwrap and let cool for 5 minutes. Cover the roasting pan to keep warm.
4. Meanwhile, cook pasta in a large pot of boiling salted water until tender but firm, about 8 minutes. While the pasta is cooking, separate the garlic cloves and squeeze out the soft pulp. Mash to a paste with the flat side of a knife.
5. Drain the pasta and return to the pot. Add the remaining 2 teaspoons oil, mashed garlic, lemon juice, oregano, thyme, salt and pepper, tossing to evenly coat the pasta. Transfer the pasta to the roasting pan and toss gently to combine, making sure to scrape up any bits from the bottom of the pan. Serve immediately.

Nutrition

Per serving: 347 calories; 5 g fat ( 1 g sat , 3 g mono ); 115 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 24 g protein; 8 g fiber; 184 mg sodium; 614 mg potassium.

The Heart Smart Credo

I hope that you are experiencing a thrill at every meal as you tune into your taste buds, nourish your body, and get healthy deliciously.

You should print this list out and stick it on your fridge so you can remind yourself exactly how to eat right.

·        Remember, salad is the main dish: eat it first at lunch and dinner.  We have the tendency to eat more of whatever we eat first because we are the hungriest.  What better time to include the most nutrient-dense foods into your diet?  Successful long-term weight control and health is linked to your consumption of raw greens, as they are absolutely the healthiest in the world. 

·        Eat as much fruit as you want, but at least four fresh fruits daily.  Blend fruits into your morning shake.  Finish lunch with watermelon, dinner with grapes or a box of blueberries or eat an apple while watching TV at night.  Get your fresh fruits in any way you would like, but be sure to consume them with your meals each day.

·        Eat Leafy Greens Every Day  It’s essential for your body to get all of the vitamins, minerals, and phytochemicals from a variety of foods, especially greens.  You never have to be concerned about overeating your vegetables, so experiment with preferably fresh vegetables, and also mix up how you eat them: raw, steamed, stir-fried, sautéed, the options are endless.

·        Eat Your Veggies  I recommend eating eggplant, peppers, onions, garlic and mushrooms as much as possible…and you can eat all you want.

·        Eat beans or legumes every day.  Beans are a dieter’s best friend.  Aim to eat at least one cup of beans daily.  Beans are a powerhouse of nutrition, stabilizing your blood sugar, reducing cholesterol and preventing food cravings.

·        Reduce or eliminate animal products.  If you eat animal or dairy products, I advise you to reduce the amount and frequency that you eat them.  You should try to get down to eating fish or chicken twice a week only if possible. If you drink milk, switch to fat free! Butter? Change to an olive oil based spread.

·        Consume nuts and/or seeds every day. Nuts and seeds may be high in calories and fat, but when you eat them in small quantities; they offer important health benefits, including disease protection against heart attacks, strokes, and cancer and can even help lower cholesterol.  Don’t eat more than two ounces of nuts per day if you would like to lose weight.

·        Keep it simple and have fun!.  As I say in the blog summary, you don’t need to go to culinary school to cook and eat healthy and delicious foods.  Just keep it simple by finding some great recipes (like the ones you get here hehe) and have fun eating a variety of foods. 

Mediterranean Potato Salad

Dressed with tangy, honey-mustard vinaigrette and fresh scallions, this invigorating potato salad compliments the perfect summer BBQ.

Active Time: 20 minutes
Total Time: 1 1/4 hours (including cooling time)

Ingredients (4 servings, about 1-1/3 cup each)

• 2 pounds red jacket (Russet) potatoes
• 4 tablespoons extra-virgin olive oil
• 3 scallions, thinly sliced (only the green part of a stick or green onion)
• 1 cucumber, peeled, halved and sliced
• 1 red small onion, sliced very thin
• 12 Kalamata olives, pitted and halved
• 4 ounces Feta cheese, crumbled
• 1 garlic clove, minced
• ½  red bell pepper, sliced very thin
• 1/4 teaspoon sea salt
• Freshly ground pepper, to taste

Preparation

• Quarter potatoes and place potatoes in a large saucepan with the ¼  teaspoon sea salted water and cover. Bring to a boil and cook until tender, 20 to 25 minutes. Drain and rinse with cold water - Let cool for 20 minutes. Cut the cooled potatoes into 1/2-inch pieces.
• At the same time potatoes are cooking, prep the red onion and red pepper. Add 1 tablespoons olive oil and roast on a baking sheet at 400 for 15 minutes or until tender.

To Make the Dressing:

Ingredients

• 3 tablespoon honey
• 2 tablespoons whole-seed, prepared mustard (with horseradish blend, if possible – or a good quality whole-seed deli mustard)
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons rice wine vinegar (white vinegar will do also)
• Fresh ground black pepper to taste
• Sea salt

Preparation

• Whisk all ingredients together and add salt & pepper to taste.
• When cooled, add dressing to red onion, red pepper, cucumber, olives and minced garlic in a bowl and toss to coat.
• Add potatoes and toss to coat.
• Just before serving, add crumbled Feta and scallions to the salad and toss gently.

Enjoy!

Longevity and Nutrition

“No matter the amount of research that scientists do into anti-aging medicine, no matter how skilled physicians become in using these tools, if people will not turn their own attention to changing their diets for the better, there can be no completely successful cases in the realm of longevity medicine. Nutrition is just that important.”  World Health Organization, 11-10-2003

It makes sense when you think about it, really. We can draw an analogy from a car engine. No matter how sophisticated the technology is that developed the engine in your car, no matter how many sensors it has, if you feed that engine poor quality gasoline you will eventually have engine problems. Food is the gasoline that runs our bodies and minds. If you feed your body poor quality foods you will eventually have health problems. It’s that simple, think about it.

The biggest health problem facing Americans today is obesity. More than half of us are over our ideal weight and 35% are obese enough to significantly raise the risk of disease and premature death.

Nutrition is one of the greatest weapons against disease. Keeping fats below 30 percent of total calories consumed and cholesterol intake below 200 mg will markedly cut your risk of heart disease. Eating five servings a day of fruits and vegetables lowers your chances of getting cancer. And a recent study found that eating nine to ten daily servings of fruits and vegetables is as effective as medication in lowering high blood pressure, and can help reduce or eliminate your chances of stroke.

Increasing Longevity and Lessoning Disease Through Proper Nutrition

It is established that the risk of several other prominent age-related disorders, including cardiovascular disease, cancer, and diabetes, is influenced by the nutrient value of the food you eat and by the level of food intake

Doctors from Wake Forest University School of Medicine in South Carolina conducted a study of lab animals in which they restricted the caloric intake to 60 percent of normal. The team found that caloric restriction induced a wide range of physiological changes. Of particular importance were adaptive changes within the endocrine system that serve to maintain blood levels of glucose (sugar).

Additionally, proper diet may stave off the onset of the neurodegenerative process. Dr. Mattson from the National Institutes of Aging published findings indicating that diseases including Alzheimer's disease are precipitated by increased levels of oxidative stress, perturbed energy metabolism, and accumulation of insoluble proteins. Dr. Mattson suggests that dietary restriction may enhance the resistance of neurons in the brain to deteriorations that are associated with Alzheimer's disease and other neurodegenerative disorders.

It has been suggested that the age-associated declines in immune function are similar to that seen by protein-calorie malnutrition. This makes sense because many older people live alone and may not give adequate attention to the quality of foods they consume. Many older men and women are deficient in vitamin C, vitamin E, riboflavin, pyridoxine, iron, and zinc. 

Several researchers have indicated that proper nutrition can modify the natural age-related decline of the immune system. A Dr. Lesourd and colleagues from the Hospital Charles Foix in France have documented a decline in cell immunity that is largely responsible for increased rates of infection and cancer in the elderly. Dr. Lesourd's study reinforces the notion that nutritional factors play a major role in the immune responses of older people - and that people of any age (and especially older people) can benefit from proper choices in daily nutrition.

Through all of these studies it is obvious that, as we age, the nutritional value of dietary intake becomes very important.

Specific Foods That Support Longevity

The American Cancer Society recommends five to nine servings of fruits and vegetables a day. Mixing colors - eating from the rainbow - is a good way to think about healthy fruits and vegetables. Strive to eat red things - strawberries, raspberries, cherries, red peppers and tomatoes, yellow things - squash, yellow peppers, small portions of bananas and peaches, blue things - blueberries, purple things - plums, orange things - oranges, tangerines and yams, green things - peas, leafy greens and broccoli, etc.

Lean Protein

1. Fish - Salmon (especially Alaskan Wild Salmon - also listed under fats) Fish and Seafood Recipes
2. Poultry - chicken - skinless, and turkey - skinless Poultry Recipes
3. Tofu and Soy products – preferably organically raised
4. Beans, especially garbanzo beans and lentils - also listed under carbohydrates Bean Recipes
5. Nuts - also listed under fats- For more on nuts read HERE

*Healthy Nut Mix Recipe – Walnuts, Almonds, Hazelnuts, Pistachios, Pecans and Peanuts. Eat 2-3 ounces every day!

Complex Carbohydrates

1. Berries - especially blueberries - brain berries, raspberries, strawberries, blackberries
2. Oranges, lemons, limes
3. Cherries
4. Peaches, plums, apples - Fruit Recipes
5. Broccoli, cauliflower, Brussels sprouts- Veggie Recipes
6. Oats & Whole Grains - Oatmeal needs to be the long cooking kind as instant has broken down the fiber to speed cooking time and basically make it a refined carbohydrate. Same goes for bread and grains, look for at least 3 grams of fiber. Remember unbleached wheat flour is white flour, it must say whole grain! Grain Recipes
7. Red or yellow peppers (much higher in Vitamin C than green peppers)
8. Leafy Greens - For more on the importance of leafy greens read HERE
9. Tomatoes
10. Yams
11. Beans - also listed under proteins

Fats

1. Extra virgin cold pressed olive oil - For more on this read HERE
2. Olives
3. Salmon - also listed under protein
4. Nuts and Nut Butter, especially walnuts, Brazil nuts, pecans and almonds - also listed under protein
5. Avocados

Liquids

1. Water
2. Green tea

By following the diet proposed on these pages, you will live a longer, healthier and happier life…to your health!

Couscous with Parmesan & Peas

Couscous, which is actually a type of tiny pasta, makes an almost-instant side dish. Happily, the whole-wheat variety is just as fast to prepare as regular couscous. Lemon zest is a delicious accent to nutty Parmesan in this Italian-inspired couscous.

6 servings, 2/3 cup each
Total Time: 20 minutes

Ingredients

• 14 ounces low or no-sodium vegetable broth
• 1/4 cup water
• 2 teaspoons extra-virgin olive oil
• 1 cup whole-wheat couscous
• 1 1/2 cups frozen peas
• 2 tablespoons chopped fresh dill
• 1 teaspoon freshly grated lemon zest
• Freshly ground pepper, to taste
• 1/2 cup freshly grated Parmesan cheese

Preparation

1. Combine broth, water and oil in a large saucepan; bring to a boil. Stir in couscous and remove from heat. Cover and let plump for 5 minutes.
2. Meanwhile, cook peas on the stovetop or in the microwave according to package directions.
3. Add the peas, dill, lemon zest, salt and pepper to the couscous; mix gently and fluff with a fork. Serve hot, sprinkled with cheese.

Nutrition

Per serving: 208 calories; 4 g fat ( 1 g sat , 2 g mono ); 6 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 10 g protein; 7 g fiber; 186 mg sodium; 45 mg potassium.

Cioppino (Fish Stew)

Cioppino ( chi-oh-peeno) is a fish stew that originated in San Francisco. It’s traditionally made from a mixed catch of the day, a combination of crab, clams, shrimp, scallops, squid, mussels and fish…just about any fresh catch will do. In this version I’m leaving out the clams and squid and you’ll want to pair this San Francisco treat with your favorite wine (red or white) and a bright lemon-dressed green salad to accent the fresh flavor of the seafood.
 
8 main-dish servings, about 11/2 cups each (Perfect for a dinner party!)
Total Time: 1 hour 10 minutes

 

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 1 green bell pepper, chopped
• 4 cloves garlic, finely chopped
• 1 cup dry red wine
• 1 14-ounce can, low or no salt diced tomatoes
• 4 ounces clam juice
• 1/2 cup chopped fresh parsley
• 1 bay leaf
• 1/2 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper
• 1 pound mussels, scrubbed and debearded
• 1 pound sweet scallops
• 1 pound crab legs, cut into 4-inch pieces
• 1 pound medium shrimp, (30-40 count), peeled and deveined
• 1 pound firm white fish fillet (cod, haddock or halibut)
• 1/4 cup chopped fresh basil
• Salt & freshly ground pepper, to taste

**For a spicy Cioppino add paprika or hot sauce

 

Preparation

• Heat oil in a heavy soup pot or Dutch oven over medium heat. Add onion and green pepper; cook, stirring, until softened, about 5 minutes.
• Add garlic and cook until aromatic, about 1 minute.
• Stir in wine and bring to a boil; cook for 3 minutes, then add tomatoes, clam juice, parsley, bay leaf, oregano and crushed red pepper. Cover, leaving the lid slightly ajar; simmer, stirring occasionally, until the broth is rich and thick, 20 to 30 minutes.
• Add mussels, cover and cook for 2 minutes. Remove the mussels with tongs as they open, reserving them in a large bowl. Discard any mussels that do not open.
• Add crab legs, return to a simmer and cook, uncovered, until the crab is heated through, about 5 minutes. Remove with tongs and reserve along with the mussels.
• Add shrimp, fish and chopped basil; cover and simmer until the shrimp turns pink and the fish is opaque, 2 to 3 minutes.
• Discard the bay leaf. Taste and adjust seasonings with salt and pepper. Return the reserved mussels and crab legs to the pot. Reheat briefly and serve.

 

Nutrition

Per serving: 308 calories; 7 g fat ( 1 g sat , 2 g mono ); 151 mg cholesterol; 10 g carbohydrates; 45 g protein; 1 g fiber; 846 mg sodium; 715 mg potassium.