Parmesan Tomatoes (Parmigiano Pomodori)

A drizzle of olive oil and a sprinkle of Parmesan transform tomatoes into the perfect side dish. Or try them in a rustic sandwich, between toasted slices of your favorite whole-grain artisan bread.

Ingredients (For four)

• 4 tomatoes, halved
• 1/4 cup freshly grated Parmigiano Romano
• 1 teaspoon chopped fresh oregano
• 1 teaspoon chopped fresh basil
• 1/4 teaspoon coarsely ground sea salt
• Freshly ground black pepper, to taste
• Drizzle of extra-virgin olive oil

Preparation

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, basil, salt and pepper. Drizzle with oil and bake until the tomatoes are tender and the cheese is melted, about 15 minutes.

Nutrition

Per serving: 91 calories; 6 g fat ( 2 g sat , 4 g mono ); 4 mg cholesterol; 6 g carbohydrates; 3 g protein; 2 g fiber; 375 mg sodium; 363 mg potassium.

Tilapia & Summer Vegetables

Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results. Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair.

Ingredients

• 1 cup quartered cherry, or grape tomatoes
• 1 cup diced summer squash
• 1 cup thinly sliced red onion
• 12 green beans, trimmed and cut into 1-inch pieces
• 1/4 cup pitted and coarsely chopped black olives
• 2 tablespoons lemon juice
• 1 tablespoon chopped fresh oregano
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon capers, rinsed
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 pound Tilapia fillets, cut into 4 equal portions

Preparation

1. Preheat grill to medium. (No grill? See Oven Variation, below.)
2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of Tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates. Oven Variation: Preheat oven to 425°F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.

Nutrition

Per serving: 181 calories; 7 g fat ( 1 g sat , 4 g mono ); 57 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 24 g protein; 2 g fiber; 435 mg sodium; 591 mg potassium.

Provençal Summer Vegetables

This delicious side dish of layered tomatoes, eggplant, summer squash and leeks bursts with fresh flavor. To make it even more colorful, use half a summer squash and half a zucchini. Try it alongside any grilled meat. Leftovers are delicious sandwiched between slices of crusty whole-grain bread.

Total Time: 2 1/4 hours

Ingredients (Makes 6 servings, about 2/3 cup each)

• 4 tablespoons extra-virgin olive oil, divided
• 2 cups thinly sliced leeks, rinsed and well drained
• 5 cloves garlic, thinly sliced
• 1/2 teaspoon freshly ground sea salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1/2 cup dry white wine
• 3 large tomatoes (about 1 1/2 pounds), sliced 1/4 inch thick
• 1 small summer squash or zucchini, sliced diagonally 1/4 inch thick
• 1 small eggplant, sliced 1/4 inch thick
• 1/3 cup finely shredded Pecorino Romano or Parmesan cheese
• 1 tablespoon chopped fresh marjoram or 1 teaspoon dried

Preparation

1. Preheat oven to 425°F.
2. Heat 2 tablespoons oil in a large skillet over medium heat. Add leeks, garlic, 1/4 teaspoon each salt and pepper and cook, stirring, until soft and beginning to brown, about 6 minutes. Add wine and cook, stirring, 1 minute more. Transfer the mixture to a shallow 2-quart baking dish.
3. Layer tomatoes, summer squash (or zucchini) and eggplant slices in an alternating shingle pattern over the leek mixture (they will overlap quite a bit). If you have extra vegetable slices, save them for another use. Sprinkle the vegetables with the remaining 1/4 teaspoon each salt and pepper and drizzle with the remaining 2 tablespoons oil.
4. Bake the vegetables for 1 1/4 hours. Sprinkle cheese and marjoram over the top. Continue baking until the edges are browned and the vegetables are very tender, about 15 minutes more. Let cool for about 5 minutes before serving.

Nutrition

Per serving: 185 calories; 12 g fat ( 3 g sat , 7 g mono ); 9 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 5 g protein; 4 g fiber; 323 mg sodium; 457 mg potassium.

Aspirin and Heart Attacks

As a survivor of serious heart issues I will be on Aspirin therapy for the rest of my life...and gladly so. Dr. Virend  Somers, is a Cardiologist from the Mayo Clinic, who is lead author of the report in the July  29, 2008 issue of the Journal of the  American College of Cardiology.

Most  heart attacks occur early in the day, generally  between 6  A.M. and noon.  Having one during the night, when the heart  should be most at rest, means that  something unusual happened. Somers and his  colleagues have been  working for a decade to show that sleep apnea is  to blame.
          
If you take an aspirin or a baby aspirin once a  day, take it at  night. The reason?  Aspirin has a 24-hour "half-life";  therefore,  if most heart attacks happen in the  wee hours  of the morning, the Aspirin would be  strongest in your system.

FYI:  Aspirin lasts a really long time in your  medicine chest -
for years – and when it gets old,  it smells like vinegar.

Something that we can do to help  ourselves - nice to know.
Bayer is  making crystal aspirin to dissolve instantly on  the tongue.  They work much faster than the  tablets.
         
Why  keep Aspirin by your bedside? Heart  Attacks!

Symptoms of a Heart Attack

There are other symptoms of a heart attack, besides the
pain on the left arm. One must also be aware of an intense
pain on the chin, as well as nausea and of sweating profusely;
however, these symptoms may  also occur less frequently.

Note: There may be NO pain in the chest at all during a heart  attack.

The majority of people (about 60%) who had a heart attack during their sleep did not wake up. However, if it occurs, the chest pain may wake you up from your deep sleep.

If that happens, immediately dissolve two aspirins in your mouth and swallow them with a bit of water. Then immediately do the following:

- Call 911 - Say "heart attack!" and that you have taken two Aspirin
- Phone a neighbor or a family member who lives very close by and tell them the same thing
- SIT! on a chair or sofa near the  front door, and wait for their arrival…DO  NOT LIE DOWN!  

Pass It On

Pass this info on…post it on Facebook, email it to your friends and family, post it on the bulletin board at work or school…tell somebody, you may just save a life.

Chickpea & Eggplant Stew

This delightfully rich stew combines two middle eastern staples to create a mouthwatering stew of eggplant and chickpeas. A full-bodied tomato sauce complemented by molasses, zesty lemon and sweet roasted garlic is what makes this dish so unique. It’s simple to make, delicious to eat, and filling.

Ingredients

• 2 small aubergines (eggplants) or one large, slices into 1/4 inch rounds
• 2 tbsp olive oil + 1 tsp
• 3 cloves garlic cloves, minced
• 3 cloves garlic cloves, whole
• 1 15 ounce can of low or no salt plum tomatoes
• 1/2 tbsp tomato paste
• 1 ½ teaspoon sugar
• ½  teaspoon fresh ground seasalt
• 2 t teaspoon freshly squeezed lemon juice
• 1 tablespoon molasses
• 1 15 ounce can low-salt chickpeas
• Handful of fresh parsley leaves, chopped (or Cilantro)

Preparation

1. Preheat the oven to 475° F.
2. Wrap the garlic cloves in foil.
3. Brush both sides of the eggplant slices with the olive oil and bake for about 8 minutes. Turn the slices over and cook a further 8 minutes, along with ½  the garlic cloves.

*The rounds should be shriveled and slightly brown. Remove from the oven and set aside.

4. While the eggplant is cooking, sauté the remaining ½ garlic cloves in the remaining teaspoon of olive oil (use a large sauté pan or skillet) for 30 seconds.
5. Add the can of tomato along with the tomato paste, sugar, salt, and lemon juice. Simmer over medium heat for five minutes before adding the molasses, chickpeas, and eggplant slices.
6. Allow the stew to continue simmering for another 10-15 minutes, tossing in most of the parsley.
7. Garnish with remaining parsley just a few minutes before serving.

Ribollita

Ribollita is a very traditional, hearty Tuscan soup that typically uses day-old bread to add body and thicken the broth.  There are many variations but the main ingredients always include leftover bread, cannellini beans and inexpensive vegetables such as carrot, cabbage, beans, chard, kale, and onion. Its name literally means "reboiled". This ribollita recipe uses a bean mash, which keeps the soup gluten-free and adds fiber. Garnish with extra-virgin olive oil or pepper and grated Parmesan.

Total Time: 1 1/4 hours
 
Ingredients (8 servings, about 1 3/4 cups each )

• 1 14-ounce can, low or no salt, whole peeled plum tomatoes
• 2 15-ounce cans, low-salt cannellini beans, rinsed, divided
• 3 tablespoons extra-virgin olive oil, divided
• 1 medium leek, halved lengthwise and sliced (see Tip), white and light green parts only
• 1/4 cup thinly sliced garlic
• 1/2 teaspoon freshly ground pepper, divided
• 1 cup diced carrots
• 1 cup diced celery
• 1 cup diced zucchini
• 1/4 teaspoon salt, divided
• 1 bunch kale or Swiss chard, trimmed and cut into 2-inch-wide slices
• 1/4 head Savoy or green cabbage, cut into 1-inch cubes
• 2 cups diced russet potatoes
• 3 cups vegetable broth
• 2 cups water
• 1/2 teaspoon dried thyme
• 1 bay leaf
• 1/8 teaspoon celery seed
• Crushed red pepper to taste

Preparation

1. Drain canned tomatoes, reserving the liquid. Dice the tomatoes. Using a potato masher, mash half the beans into a paste (add a bit of broth, if desired, to make mashing the beans easier). Set the tomatoes and beans aside.
2. Heat 2 tablespoons oil in a Dutch oven over medium heat. Add leek and garlic; cook, stirring, until translucent and tender, 2 to 3 minutes. Do not brown. Season with 1/8 teaspoon pepper. Stir in carrots, celery and zucchini and the remaining 1 tablespoon oil; cook, stirring, until nearly tender, 3 to 5 minutes. Season with 1/8 teaspoon each salt and pepper.
3. When the carrots and celery are nearly tender, stir in kale (or chard) and cabbage. Cover and cook, stirring occasionally, until wilted, 4 to 6 minutes. Add potatoes, broth, water, the diced tomatoes and juice, the bean puree and whole beans, thyme and bay leaf. Bring to a simmer over medium heat. Season with celery seed, crushed red pepper and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Cover and cook, stirring occasionally and reducing the heat as necessary to maintain a gentle simmer, until all the vegetables are tender, 15 to 20 minutes.

Cleaning Leeks

• Leeks are infamous for containing sand…it’s just part of the deal. So, to clean leeks, trim and discard the green tops and the white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.

Nutrition

Per serving: 180 calories; 4 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 8 g protein; 9 g fiber; 551 mg sodium; 512 mg potassium.

Discipleship is the result of caring more than others think is wise, risking more than others think is safe, asking for more than others think is practical and believing more than others think is possible.

Cooking with Amaranth

As stated in my article on whole-grains, Amaranth is the healthiest whole-grain going – and is also the most overlooked whole-grain there is. In fact, the first time a lot of people will have ever heard of Amaranth is by reading this article.  So, let's examine some Amaranth nutritional facts. First, Amaranth contains more than three times the amount of calcium found in cow’s milk and is also high in iron, magnesium, phosphorus and potassium. It’s also the only grain documented to contain Vitamin C and has more fiber than wheat!  

Amaranth is also a protein powerhouse, but much easier to digest than meat proteins. At about 13-14% per serving, it is easily the protein king of all grains.  Moreover, the protein in amaranth is sometimes referred to as “complete” because it contains lysine, an amino acid missing or negligible in many grains. Amaranth also contains a lunasin peptide that has been identified in soybeans and is widely thought to have cancer-preventing benefits as well as inflammation blocking properties that accompanies several chronic health conditions such as diabetes, heart disease, arthritis and stroke. 

Last but not least, Amaranth is naturally totally gluten-free.  Gluten is the leading protein in many grains and is what makes dough stretchy and allows for leavening. Gluten also contributes to the chewiness to baked products.  The problem is that more and more people are finding they cannot comfortably – or even safely – eat products containing gluten, often due to Celiac disease, an autoimmune digestive disease that damages the body’s ability to absorb nutrients from food.  No worries here…Amaranth is an incredible, edible whole-grain that is wonderfully good for you!

  
Storage of Amaranth 

The only downside to the fatty acid content of Amaranth is that is that you need to store the seeds right to protect the acids from becoming rancid. The best way to store amaranth is in a tightly sealed container, such as a glass jar, in the refrigerator. This way the seeds keep for three to six months.

How Do We Incorporate Amaranth Into Our Diets?

Common uses for Amaranth are:

• Amaranth seeds can be grained in a mill and used as flour.
• They can be popped to a healthy, nutty popcorn snack.
• They can be roasted.
• They can be cooked.
• Or simply cooked and added to a stir-fry.
• In a pan or soup where they will work as a great thickening agent.
• Many cook amaranth to porridge and add fruit – like oatmeal.
• The most common usage is probably to simply boil the seeds and serve them as a change from rice, pasta or couscous.

Where Can I Buy Amaranth?

Amaranth is sold in health food stores or specialty grocery stores, like Whole Foods Market, is very inexpensive and is mostly used to replace rice, pasta, couscous or quinoa in dishes, even though its texture is totally different than any of these other grains.

Cook Amaranth and Serving Suggestions

Amaranth starts out as tiny seeds but when cooked turn into a smooth oatmeal-like, porridge consistency…just don’t overcook Amaranth as it will get very ‘mushy’ – 18-20 minutes max will do the trick.

To cook amaranth seeds boil 1 cup seeds in 2.5 cups of water for 18-20 minutes. Be careful not to overcook them as they become gummy! Amaranth has a mild, sweet, nutty flavor and you can enhance the flavor by gently sautéing the cooked seeds as you might do with Quinoa.

For a hot amaranth breakfast increase the liquid to 3 cups and add some sweetness by using half water, half apple juice as liquid. Then, for serving, add apple chunks and walnuts for an incredibly healthy way to start the day. You can also make your own breakfast cereal by popping amaranth seeds, add some cinnamon, your favorite nuts and dried fruits and a little soy or fat-free milk and you’re all set.

Here’s a video that includes a stir-fry recipe and illustrates how to cook Amaranth and what it will look like when cooked. Amaranth Stir-Fry

And another video with a lot of general information on Amaranth, The Grain of the Future 

And yet another video on Popping Amaranth

Stay healthy people!

SALAD NIÇOISE

The Niçoise salad is a classic French dish consisting of all fresh, uncooked veggies with tuna and anchovies and was made famous in America by none other than Julia Child. This non-traditional take includes mostly raw veggies, egg and red potatoes, along with the traditional green beans, olives, tomatoes, etc. and is served with a Dijon based vinaigrette. 

INGREDIENTS

Salad

·         8 small red potatoes, cooked in salted water until tender but not mushy

·         2 lbs haricot vert (green beans), trimmed, blanched in boiling water but still crunchy

·         10 Italian plum tomatoes, quartered (I like to use the oval shaped cherry tomatoes)

·         1 small red onion, sliced thinly

·         1/2 cup black olives (Nicoise or Cailletier olives are traditional but Kalamata works well)

·         pinch of salt

·         1 tsp pepper

·         3/4 cup dressing (recipes follows)

·         6 hard boiled eggs, quartered

·         12 oz cooked tuna filet (canned, water-packed white tuna will do in a pinch)

·         2 oz anchovy fillets

Salad Dressing

·         1 tablespoons Dijon mustard

·         4 tablespoons red wine vinegar

·         1/2 cup olive oil

·         1 tsp sugar (I’ve omitted this in the past, but it really doesn’t taste as good without)

·         1/2 tsp salt

·         1/2 tsp pepper

·         1/4 cup finely chopped flat leaf parsley (don’t omit, it makes a difference).

PREPARATION

·         Assemble all ingredients, except eggs and tuna, in a large bowl or on a serving platter.

·         Whisk the mustard and vinegar until smooth. Add the olive oil in a slow steady stream, whisking steadily until it thickens and emulsifies (I stop adding oil as soon as it thickens, as I like my dressing on the sour side). Add sugar, salt, and pepper. Mix to blend. Incorporate chopped parsley.

·         Gently toss the salad ingredients to mix. Pour almost all of the dressing over, toss to blend. Arrange the eggs around the outside of the dish, the tuna in the center, and drizzle the remaining dressing over the tuna and eggs, making sure to moisten each yolk. Top with additional chopped parsley.

Serve chilled, with a good quality French baguette, preferably on a front porch on a late spring or summer evening. Throw in a bottle of Pinot Grigio, kick back, watch the sunset and enjoy!

Poached Egg Breakfast Sandwich

For someone who never cared for fried eggs because of the egg white, I just love poached eggs! There’s something about that runny goodness of the not-too-cooked yolk spilling out over the fluffy white that is just yummy…and beside, because they’re cooked in nothing but water, this is without doubt the healthiest cooked egg you can find! In this healthy version of a ‘breakfast sandwich’, I’m serving it open-faced, so you’ll still need a knife and fork for this delicate, elegantly delicious breakfast.

Ingredients (1 Serving)

·         1 Large Egg

·         ¼ sweet onion, sliced thin

·         1 tablespoon extra-virgin olive oil

·         1 slice of ripe tomato

·         1 Slice of Whole-grain bread (trimmed edges optional)

·         1 tablespoon Heart Smart Vegannaise 

·         Fresh ground sea salt and black pepper to taste

·         Fresh baby spinach for garnish (optional)

Preparation

·         In medium sauté pan, heat the oil and sauté the onion until caramelized.

·         In a medium saucepan, or large, tall-sided skillet, add water to 2” deep and bring to a slow boil.

·         While waiting for the water to boil, slice the tomato and prepare the spinach, if using.

·         Toast the bread slice and plate with a spread of the vegannaise, tomato slice, fresh spinach (if using) and top with the caramelized onion.

·         When the water is boiling, crack the egg and gently slide into the water. Cook for approximately 2-3 minutes, remove and set atop the toast.

·         Season with salt and pepper (and maybe Herbs de Provence) and enjoy!