Green Bean Casserole

The green bean casserole was invented in 1955 by the Campbell’s soup company as a marketing ploy and has been extremely popular ever since. Unfortunately, the original recipe calls for a very high sodium and fat content canned cream of mushroom soup, among other not-very-healthy ingredients. This healthy version trashes the canned soup and all the fat and sodium that come with it. Instead, the sauce is made with fresh mushrooms, fresh sweet onions and low-fat milk to create a rich and creamy casserole that you’ll love just as much as the original.

Ingredients (4-6 Servings)

• 3 tablespoons canola oil, divided
• 1 medium sweet onion, (half diced, half thinly sliced), divided
• 8 ounces mushrooms, chopped
• 1 tablespoon onion powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 2/3 cup all-purpose, whole-grain wheat flour, divided
• 1 cup low-fat milk
• 3 tablespoons dry sherry, (see Ingredient Note)
• 1 pound frozen French-cut green beans, (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 tablespoons buttermilk powder, (see Ingredient Note)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Preparation

1. Preheat oven to 400°F. Lightly coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat.
3. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes.
4. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes.
5. Sprinkle 1/3 cup flour over the vegetables; stir to coat.
6. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
7. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish.
8. Add sliced onion and toss to coat.
9. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat.
10. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
11. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Enjoy!

Get Your Plate in Shape - National Nutrition Month (March 2012)

THE HEART SMART GOURMET JOINS WITH THE ACADEMY OF NUTRITION AND DIETETICS DURING NATIONAL NUTRITION MONTH^® ENCOURAGING EVERYONE TO ‘GET YOUR PLATE IN SHAPE’

MIAMI: “The Heart Smart Gourmet is proud to join the Academy of Nutrition and Dietetics in celebrating National Nutrition Month and, as always, we encourage everyone to get your plates in shape!” said Mark Williams, founder and editor in chief of The Heart Smart Gourmet.

Initiated in 1973 as a week-long event, “National Nutrition Week” became a month-long observance in 1980 in response to growing public interest in nutrition. Additionally, to commemorate the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world, the second Wednesday of March has been designated “Registered Dietitian Day.” This year’s National Nutrition Month theme is “Get Your Plate in Shape” and encourages consumers to remember to include a variety of fruits, vegetables, whole grains, lean proteins and dairy on their plates every day.

 

Here are a few ways to “Get Your Plate in Shape” from the food and nutrition experts at the Academy of Nutrition and Dietetics:

·          

          Make half of your plate fruits and vegetables: As we here at the Heart Smart Gourmet have been informing our readers for the past 10 months, everyone should eat a variety of vegetables, especially LEAFYGREEN VEGGIES and red and orange varieties. Also, add fresh fruits to meals and snacks. For veggie recipes read HERE

·         Make at least half your grains whole: Actually I say make all of your grains whole. If not, why eat them at all! Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. For more on whole-grains read my article HERE

·         Switch to fat-free or low-fat milk: Again, make it totally fat-free milk. It has the same amount of calcium and other essential nutrients as whole milk, but no fat and fewer calories. For those who are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

·         Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, NUTS and beans, as well as lean MEAT, EGGS AND POULTRY. Keep meat and poultry portions small and lean. And be sure to choose SEAFOOD AND FISH as the protein at least twice a week.

·         Cut back on sodium and empty calories from solid fats and added sugars: As I have said and as you’ve seen in my recipes here, I use either no or very little salt when cooking. Try opting out for no salt in the cooking process and just salting your individual plate. You will reduce your sodium intake dramatically but still have good flavor. Read HERE for more on salt. Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. For information on the health benefits of olive oil read HERE Replace sugary drinks with water and choose fruit for dessert. For information on one of the most dangerous chemicals found in ALL sugary foods and drinks, read HERE

·         Enjoy your foods but eat less: Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

·         Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

Stay healthy people!

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

Paccheri with Spinach and Roasted Carrots

Paccheri pasta is a large, hollow, tube-shaped type of pasta similar to rigatoni, but shorter with a larger diameter. Historically, when the Prussian government banned trade in Italian garlic, paccheri was created as a means to smuggle at least four garlic cloves in each piece...go figure. Well, we aren’t smuggling garlic any more but these things are awesome and this recipe, including the light, white wine cream sauce, is killer! (Just kidding, in an Italian sort of way hehe) Use Neufchatel Cheese for a rich, ‘mushroomy’ flavor and aroma that is just incredible…and light! I know it looks like a lot of jumping back and forth from pasta to sauce to this and that but hey...for what you're about to eat, you need the exercise!

 

Ingredients (For the Pasta)

·         8 oz (about 30) Baby carrots, halved

·         8 oz fresh spinach

·         2 Tablespoon extra-virgin olive oil

·         6 cloves fresh garlic, 3 whole and 3 minced

·         13 oz whole-grain paccheri pasta

·         1 cup walnuts, halved

·         8 oz mushrooms of choice

·         ½ teaspoon fresh ground sea salt

·         1 teaspoon fresh cracked black pepper

·         Parmesan cheese for garnish (Optional)

Ingredients (For The Sauce)

·         ½  Cup Neufchatel Cheese (only 74 calories per ounce)

·         ¾  Cup Low Fat/Sodium Vegetable Broth

·         1 Teaspoon Lemon Juice

·         1 Teaspoon Corn Starch

·         2 Tablespoons white wine

¼ teaspoon salt and ground white pepper to taste

Preparation

 

·         Pre-heat oven to 425.

·         Place the carrots and 3 cloves garlic in a shallow roasting pan and roast for about 40 minutes, stirring occasionally, until caramelized and tender

·         About 15-20 minutes before carrots are done, bring a pot of water to boil, with ¼ teaspoon of the salt

Get the Sauce Started (After carrots have cooked for 20-25 minutes)

·          

In a small saucepan, over medium high heat, add vegetable broth and Neufchatel cheese.

·         Stir until cheese is melted and combined well with the broth.

·         Stir in the lemon juice.

·         Turn the sauce down to the lowest possible heat - stirring occasionally while the pasta cooks.

Back to the Pasta

·          

When the water is boiling (and about 10 minutes before the carrots are done) cook pasta until al dente

The Spinach

·         About 7-10 minutes before the pasta is done cooking, heat the olive oil on medium in a sauté pan

·         Cook the garlic in the oil for 2-3 minutes; add the shrooms and cook for 2 minutes; add the spinach and cook until the spinach is just wilted and limp.

·         Drain the spinach mixture of any liquid and set aside. Season with ¼ teaspoon salt

 Back to the Sauce

Just before the pasta is ready:

·         In a small dish, mix the corn starch and white wine together until there are no clumps.

·         While stirring the sauce, gently pour in the corn starch mixture.

·         The sauce should thicken up almost immediately.

 In a large bowl add the pasta, carrots and spinach and pour the sauce over top, stir gently, garnish with parmesan and serve.

Roasted Chicken and Root Vegetables

For this quick roast chicken, start by sautéing  bone-in chicken breasts on the stove and finishing them in the oven with vegetables. While everything roasts, you'll have plenty of time to make a delicious sauce with white wine, shallot and Dijon mustard.

Total Time: 45 minutes

Ingredients (4 servings )

• 1 pound turnips, peeled and cut into 1” chunks
• 1 pound baby potatoes, quartered
• 1 pound carrots, cut into 1” chunks
• 2 tablespoons extra-virgin olive oil, divided
• 1 tablespoon chopped fresh marjoram or 1 teaspoon dried
• ½ teaspoon sea salt, divided
• ½ teaspoon freshly ground pepper, divided
• 3 tablespoons Herbs de Provence
• ¼ cup all-purpose flour
• ½ cup reduced-sodium chicken broth
• ½ cup white wine
• 2 bone-in chicken breasts, skinned and cut in half crosswise
• 1 large shallot, chopped
• 1 tablespoon Dijon mustard
• 2 teaspoons red- or white-wine vinegar

Preparation

1. Preheat oven to 500°F.
2. Toss turnips, potatoes, carrots, 1 tablespoon oil, marjoram, 1 tablespoon of the Herbs de Provence, 1/4 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl. Spread in an even layer on a large baking sheet. Roast for 15 minutes.
3. Place flour in a shallow dish and season by mixing in the remaining Herbs de Provence and salt and pepper
4. Transfer 2 teaspoons of the seasoned flour to a small bowl and whisk in broth, a little at a time; set aside.
5. Dredge the chicken in the flour, shaking off excess and discard the leftover flour
6. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add the chicken, skinned-side down, and cook until well browned on the bottom, about 5 minutes. Remove from the heat.
7. After the vegetables have been roasting for 15 minutes, stir and place one piece of chicken, skinned-side up, in each corner of the baking sheet. Set the sauté pan aside.
8. Return the vegetables and chicken to the oven and roast until the chicken is cooked through and the vegetables are tender, about 20 minutes more.
9. When the chicken and vegetables have about 10 minutes left, return the sauté pan to medium heat.
10. Add shallot and cook about 1 minute. Whisk the reserved broth mixture and add to the pan – along with the wine and bring to a boil.
11. Cook, stirring occasionally, until reduced by about half, about 8 minutes. Stir in mustard and vinegar. Serve the chicken and vegetables with the sauce.

Nutrition

Per serving: 333 calories; 10 g fat ( 2 g sat , 6 g mono ); 72 mg cholesterol; 29 g carbohydrates; 31 g protein; 4 g fiber; 770 mg sodium; 1033 mg potassium.

Eating Healthy on a Budget

Here are some tips from the USDA regarding how to eat healthy on limited funds...and in these times we all need as much help saving money as possible. For those that have been reading this blog for any amount of time, these tips will also sound very familiar, based on the health aspects...eat fresh, less meat and more veggies and no processed foods. There are also good tips on how to cut costs even more by planning meals ahead of time. Remember he who fails to plan, plans to fail!

 

Stay healthy people!

Salmon and Roasted Vegetable Salad

 
With Spring right around the corner and summer on it’s heels…and as hot as it is in South Florida already…this fresh Salmon salad is perfect, either as an entrée or side.

Total Time: 45 minutes
Ingredients (4 servings)

• 6 cups cubed (1/2-inch) peeled root vegetables, such as potatoes, turnips, carrots and beets
• 3 tablespoons extra-virgin olive oil, divided
• 3/4 teaspoon freshly ground pepper, divided
• 1/2 teaspoon sea salt, divided
• 2 tablespoons sherry vinegar or red-wine vinegar
• 1 tablespoon minced garlic
• 1 teaspoon whole-grain mustard
• 1 teaspoon minced anchovy fillet or paste
• 1 cup Kalamata olives
• 2 tablespoons capers
• 8 cups mixed salad greens
• 2 8oz  boneless, skinless salmon fillets, cooked and flaked
• 2 scallions, sliced

Preparation

1. Preheat oven to 450°F.
2. Toss root vegetables in a large bowl with 1 tablespoon oil, 1/2 teaspoon pepper and 1/4 teaspoon sea salt.
3. Spread in a single layer on a large rimmed baking sheet. Roast for 15 minutes. Stir and continue roasting until soft and golden brown in spots, an additional 15 minutes more.
4. Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, garlic, mustard, anchovy and the remaining 1/4 teaspoon each pepper and salt in a large bowl. *Reserve 2 tablespoons of the dressing in small bowl.
5. Add the salad greens to the large bowl and toss to combine; divide among 4 dinner plates.
6. When the vegetables are done, transfer them to the large bowl and gently combine with the reserved dressing, salmon and scallions. Top the greens with the salmon and vegetables and finish with the capers.

Tips & Notes

• Make Ahead Tip: Prepare the dressing (Step 3), cover and refrigerate for up to 1 day.

Nutrition

Per serving: 314 calories; 12 g fat ( 2 g sat , 8 g mono ); 24 mg cholesterol; 32 g carbohydrates; 0 g added sugars; 21 g protein; 7 g fiber; 708 mg sodium; 1010 mg potassium.

10 Bad Cooking Habits

(Courtesy of Hilary Meyer, Associate Food Editor, EatingWell Magazine)

Some habits can be tough to break. When it comes to cooking, you may have some bad habits that you’re not even aware of. Some may be keeping your meal just short of reaching perfection while others may actually be hazardous to your health. Below are 10 common bad cooking habits that you should break:

1. Heating Oil Until It Smokes–Most recipes start with heating oil in a pan. It usually takes a little time for the stove to warm up, so we pour the oil and then turn our backs on the pan to do something else while it heats. Before you know it, you see wisps of smoke, which means the pan is hot and ready for cooking, right? Wrong! Not only do many oils taste bad once they have been heated to or past their smoke point, but when oils are heated to their smoke point or reheated repeatedly, they start to break down, destroying the oil’s beneficial antioxidants and forming harmful compounds. However, an oil’s smoke point is really a temperature range (olive oil’s is between 365° and 420°F), not an absolute number, because many factors affect the chemical properties of oil. You can safely and healthfully cook with any oil by not ­heating it until it’s smoking—to get your oil hot enough to cook with, just heat it until it shimmers.

2. Stirring Your Food Too Much–It’s tempting to stir your food constantly to prevent burning, but stirring too much can be a bad thing. It prevents browning—a flavor booster you get by letting your food sit on a hot surface—and it breaks food apart, making your meal mushy. Resist the urge to stir constantly unless the recipe specifically tells you to do so.

3. Overfilling Your Pan–Sometimes cooking requires a little patience. It may be faster to fill your pan to the brim with ingredients, but doing that can actually slow cooking and give you a big pile of mush at the end. If you want to sauté, filling your pan too full will cause your food to steam and not give you the crispy results you are looking for. The same goes for cooking meat. Shoving too much meat in the pan lowers the temperature of the pan too quickly, which can cause sticking and a whole host of other problems. Your best bet is to cook in batches. The extra time you put into it will make your meal much better.

4. You Don’t Let Your Meat Rest–You’re hungry and you want to dig into that steak you just pulled off the grill. Wait! Let your meat rest before you cut into it. By resting, the juices redistribute through the meat and you’ll get juicier results. Cut it too soon, and all the juice runs out on your cutting board and doesn’t end up in your meat. Rest smaller cuts of meat for shorter times (say 5 to 10 minutes or so) and rest larger roasts for longer (up to 20 minutes for a whole turkey, for example).

5. You Rinse Meat Before Cooking–Rinsing meat off in your sink may get rid of the slime factor, but it contaminates your sink with bacteria that could potentially cause foodborne illness. Pat your meat with a paper towel instead to remove any unwanted residue.

6. Using Nonstick Pans on High Heat–Turn down the heat when using nonstick pans. High temperatures can cause the nonstick lining to release PFCs (perfluorocarbons) in the form of fumes. PFCs are linked to liver damage and developmental problems. Check with your pan manufacturer to see what temperatures they recommend.

7. Using Metal Utensils on Nonstick Pans—Using metal utensils in a nonstick pan is not a good idea. You can inadvertently scratch the surface of the pan, which could lead you to ingest the PFCs in the nonstick lining. Use wooden or heat-safe rubber utensils when using nonstick pans.

8. Blending Hot Liquids (Without Removing the Stopper)–You only have to blend hot liquids and have them explode all over you and your kitchen once, because the aftermath is fairly memorable. Most blenders come with a removable stopper on the top. If you’ve ever been assaulted by hot liquids from your blender, it’s probably because you didn’t remove the stopper before you blended. Steam from the hot liquid creates pressure that literally blasts off the lid if the stopper is in place. To ease the pressure, remove the stopper and cover the hole with a folded towel to prevent a mess before blending.

9. Put Pyrex Dishes Under the Broiler—Pyrex pans are great for making casseroles, but use a metal pan if your recipe requires broiling—even for a short amount of time. Pyrex pans are not designed to withstand the heat from a broiler. If they get too hot, they shatter, and you’ll have to start the recipe from scratch and have a big mess to clean up in your oven.

10. Over-mixing Batter–When you’re making batter for baking (or anything with large amounts of flour) you want everything to be well combined. And to combine, you mix. But too much mixing isn’t good. The mechanical action of the mixing causes gluten to form in the flour, making baked goods tough. So gently mix until the batter is uniform, then put down your mixer.

 Try and work around these cooking pitfalls for better cooking technique, for better food...stay healthy people!

Organic Foods - To buy or not to buy

WASHINGTON — If you're concerned about food safety, you probably already look for organic produce at the supermarket. But if you can't always buy organic, you can still dramatically lower your family's exposure to chemical pesticides by choosing the least pesticide-contaminated fruits and vegetables with the Shopper's Guide to Pesticides in Produce.

The Shopper's Guide is a handy, wallet-size card that lists the "Dirty Dozen" most contaminated fruits and vegetables, as well as the 12 most "Consistently Clean" items. It's available for free download at www.foodnews.org. The newest edition of the Guide comes in both English and Spanish versions for the first time.

The Shopper's Guide was developed by Environmental Working Group (EWG), based on the results of nearly 43,000 tests for pesticides on produce by the Department of Agriculture and the Food and Drug Administration between 2000 and 2004. EWG's computer analysis found that consumers could cut their pesticide exposure by almost 90 percent by avoiding the most contaminated fruits and vegetables and eating the least contaminated instead.

Eating the 12 most contaminated fruits and vegetables will expose a person to about 15 pesticides a day, on average. Eating the 12 least contaminated will expose a person to fewer than two pesticides a day.

So, without further to do, here are the  least contaminated and the most contaminated fruits and veggies:

Least Contaminated (OK to eat non-organic varieties)

1. Onions
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mango
6. Sweet Peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet Potato
15. Honeydew Melon

Most Contaminated (Better off eating organic varieties)

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (imported)

Stay healthy people!

Greek Pasta Primavera

This Greek pasta dish features zucchini, bell pepper, peas, spinach, feta, cherry tomatoes and Kalamata olives…yummy!

Total Time: 30 minutes

Ingredients (For 6-8 servings)

• 2 tablespoons plus 1 reserved tablespoon extra-virgin olive oil
• 1 bell pepper (color of choice), sliced thin
• 1 medium onion, sliced
• 4 cloves garlic, minced
• 1 medium zucchini, halved lengthwise and thinly sliced
• 1/2 cup dry white wine
• Freshly ground pepper, to taste
• 1/2 teaspoon ground sea salt
• 1 13oz box, whole-grain penne pasta (or favorite pasta)
• 1 1/2 cups baby peas, (if frozen, rinse under warm water and drain)
• 2 cups cherry tomatoes 
• 2 cups Kalamata olives
• Handful of fresh spinach
• 4oz feta cheese, crumbled
• 2 Tablespoons Herbs de Provence (a blend of  savory, fennel, basil, thyme, and lavender flowers) Yeh, I know it's not Greek...but it's good :)

Preparation

1. Put a large pot of water on to boil.
2. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat.
3. Add bell pepper and sauté until beginning to tender…3-4 minutes.
4. Add onion, garlic and sauté until the onion is beginning to brown, 2-3 minutes.
5. Add zucchini and cook, stirring, until all the vegetables are semi-tender, 3 minutes.
6. Stir in wine and simmer until most of the wine has evaporated, 3-4 minutes.
7. Add salt and pepper.
8. Meanwhile, cook pasta in the boiling water according to the package directions, until al dente.
9. Drain, reserving 1/2 cup of the cooking liquid in the pot. Return the pasta to the pot.
10. Stir the vegetables into the pasta along with the remaining 1 tablespoon oil, peas, tomatoes, olives, spinach, feta and Herbs de Provence.

Serve immediately or chill for a delicious cold pasta salad.

Nutrition

Per serving: 305 calories; 6 g fat ( 3 g sat , 3 g mono ); 13 mg cholesterol; 51 g carbohydrates; 10 g protein; 8 g fiber; 326 mg sodium; 236 mg potassium.

Pizza Margherita

I LOVE pizza…always have. The problem with pizza in general is three-fold: The type of dough used, the fat content and the salt content. Any of the pizzas here at the HSG will be made using whole-grain wheat pizza dough (no bleached, enriched or processed ingredients), rolled out as thin as possible for that delicious, extra-crispy texture…and reduced calories. The fat and salt content will be reduced as much as possible by using as little low-fat cheese as possible coupled with no canned sauce (or anything else for that matter). Instead, I use fresh tomato and as many fresh ingredients as possible.  Also, I won’t be using fatty meats like pepperoni...hold the phone, no pepperoni?? Yeh, yeh, I know what you’re thinking…but you have got to try this pizza before you judge it…lest ye be judged…er…and besides, I bet you like it :) This is the mother of all pizzas or, as they say in Italy, "madre di tutte le pizze".  This is pizza in its purest form, the original – the classic Margherita!

 

Ingredients (4 Servings)

• 2 medium Italian (plum) tomatoes, sliced thin
• 4 garlic cloves, minced
• 8 oz low-fat mozzarella cheese, shredded
• Fresh basil leaves to garnish
• 1-2 tablespoons, Herbs de Provence, to taste
• 8 oz whole-grain pizza dough (Recipe HERE )

Preparation

·        Pre-heat oven as high as it will go (500 degrees plus). This step is VERY important so crank it up!

·        Roll the dough out as thin as you can get it…I mean go for paper thin!

·         Add the mozzarella to cover entire pizza surface, leaving ½ inch outside border

·         Add the tomato to cover, leaving 1/2 inch outside border

·         Add the fresh garlic, spreading evenly

·         Bake pizza for 5-6 minutes, turning so that it browns evenly and cheese is bubbling! Careful not to burn it!

·         Immediately add the Herbs de Provence and Basil. Let rest for 2-3 minutes.

Slice into 8 slices and enjoy!