Roasted Cucumber Sandwiches

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

Ingredients (Serves 4)

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

Preparation

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

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

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

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

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

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

Fiber: Have you had your roughage today?

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

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

Sources of fiber

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

Two Kinds of Fiber

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

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

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


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

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

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

 

How much fiber should you eat?

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

Fiber lowers cholesterol levels

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

The bottom line

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

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

Mushroom Galette

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

Ingredients (4 servings)

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

Preparation

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

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

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

Tuna with Ginger, Papaya & Red Pepper Salsa

4 servings 

Total Time: 40 minutes

Ingredients

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

Preparation

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

Nutrition

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

Hazelnuts Nutritional Facts

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

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

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

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

Health benefits of Hazelnuts

 

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

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

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

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

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

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

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

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

*Click to enlarge the following graphic.

So, have you had your nuts today?

Moroccan-Spiced Cod

This delicious recipe puts a Moroccan twist on baked Cod.

Ingredients (Serves 4)

·        4 cod filets, about 4 ounces each

·        1 tablespoon extra virgin olive oil

·        Juice from 1 fresh lemon

·        1 tablespoon ground cumin

·        1 teaspoon cinnamon

·        2 clove garlic, minced

·        1/4 teaspoon sea salt

·        Dash red pepper

·        1 medium yellow onion, cut into thin slices

 Preparation

·        Preheat oven to 400 degrees.

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

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

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

Grilled Salmon with Mustard & Herbs

Total Time: 40 minutes

Ingredients (Serves 2)

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

Preparation

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

Nutrition

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

Chicken Tikka Masala

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

Total Time: 35 minutes


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

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

Preparation

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

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

Nutrition

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

28 Day Diet Challenge - Day 28

(Sponsored by Whole Foods Market)

Congratulations!

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

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

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

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

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

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

Breakfast

• Pomegranate juice
• Tropical Fruit Salad

Tropical Fruit Salad

 Serves: 4 — Prep Time: 20 minutes

Ingredients

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

Directions

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

Lunch

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

Broccoli with Red Lentil Sauce

 Serves: 4 — Prep Time: 15 minutes 

Ingredients

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

Directions

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

Serve with brown rice (as pictured) or alone.

Collards and Carrot Salad

(with Cucumber-Raisin Dressing)

 Serves: 4 — Prep Time: 20 minutes 

Ingredients - Vegetables

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

Ingredients - Dressing

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

Directions

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

Dinner

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

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

Spicy Bean Dip

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

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

Directions

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

Veggie Lasagna Rolls 

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

  

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

Total Time: 45 minutes

Ingredients

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

Preparation

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

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

Nutrition

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

Healthy Chocolate Cake 

 Serves: 12 — Prep Time: 40 minutes 

Ingredients - Cake

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

Ingredients - Chocolate Nut Icing

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

Directions

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

ICING:

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

28 Day Diet Challenge - Day 27

(Sponsored by Whole Foods Market)

Putting It All Together

Let’s review some practical tips as you live your new, heart-healthy life:

• Plan your weekly menu to be sure you always have access to the right foods. Many people find it useful to set aside two evenings a week to get most of the cooking done. Then make enough to use leftovers for a few days.
• Invest in a good blender to bring variety to the ways you can incorporate more fruits and vegetables, and healthful dressings, dips and smoothies to your eating style.
• Eat your salad first. Eat a salad with dressing or raw veggies with a dip to start both lunch and dinner.
• Keep lots of fresh fruits, vegetables and raw nuts (almonds, walnuts, peanuts, hazelnuts and pistachios) in the home.
• Get rid of all the unhealthy, dangerous food in your kitchen (e.g. sweets, processed foods, salt-laden foods, etc.) to avoid unnecessary temptation.
• Have greens (cooked or raw ) or soups with greens at every lunch and dinner.
• Don’t eat after 8:00pm.
• Have a fruit sorbet or fruit dessert after dinner and then clean the kitchen, clean your teeth and end eating for the day.
• When eating out, find a restaurant with some healthy options. Order a big salad and multiple side dishes. Do not eat restaurant or store-bought soups as they are very high in sodium.

Your Action Plan: Adopt the practical diet that you have now mastered and see how your health and life transforms.

Breakfast

• Oatmeal with Raisins and Nuts
• 1 slice whole-grain bread, toasted

Oatmeal with Raisins and Nuts

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

• 1 cup rolled oats (cooked according to package directions)
• ¼ teaspoon cinnamon
• ¼ cup almonds halves
• ¼ cup unsweetened soy milk or low-fat skim milk
• ¼ raisins
• 1 teaspoon natural dark brown sugar (Optional)

Directions

1. Cook oatmeal according to package directions
2. Add all other ingredients, stir well and serve.

Lunch

• Italian Orange Salad
• Spinach and Brussels Sprouts Delight
• Plums

Italian Orange Salad

 Serves: 2 — Prep Time: 25 minutes 

Ingredients

• 4 seedless oranges, peeled, sectioned
• 1/4 cup  finely chopped red onion
• 2 green onions, chopped
• 1/4 cup Balsamic Vinaigrette or Italian Dressing
• 1/2 of a medium head of romaine lettuce, chopped

Directions

1. Combine salad ingredients
2. Toss dressing with salad. If desired, sprinkle with toasted sesame seeds or almonds.

*Lightly toast seeds or nuts in a pan over medium heat for three minutes, shaking pan frequently. 

Spinach and Brussels Sprout Delight

 Serves: 4 — Prep Time: 15 minutes 

Ingredients

• 16-ounces Brussels sprouts
• 14-ounces organic baby spinach
• 1/4 cup water
• 4 cloves garlic, minced
• 1 small onion, chopped
• 2 plum tomatoes, chopped
• 1 tablespoon Mrs. Dash seasoning
• 2 tablespoons extra-virgin olive oil

Directions

1. Steam Brussels sprouts and spinach together for 8 minutes or until Brussels sprouts are almost tender.
2. Meanwhile, sauté garlic and onion in olive oil until onions are tender, about 5 minutes. Add Brussels sprouts and spinach, along with chopped tomatoes and Mrs. Dash. Simmer for an additional 10 minutes and serve.

Dinner

• Raw vegetables (broccoli, carrots, celery and red pepper)
• Blue Cheese Dressing
• Chard and Vegetable Medley
• Fresh fruit (your choice)

Blue Cheese Dressing

Total Time: 10 minutes

Ingredients (Makes 1-1/4 cup)

• 1/3 cup reduced-fat mayonnaise
• 1/3 cup nonfat buttermilk, or nonfat milk
• 1/3 cup nonfat plain yogurt
• 2 tablespoons tarragon vinegar, or white vinegar
• 1 tablespoon Dijon mustard, mustard
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/4 cup crumbled blue cheese, (1 ounce)

Preparation

1. Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.

Cover and refrigerate for up to 1 week. Stir before using.

Nutrition

Per 2-tablespoon serving: 38 calories; 3 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 2 g carbohydrates; 1 g protein; 0 g fiber; 215 mg sodium; 8 mg potassium.

Chard and Veggie Medley

Serves: 4 — Prep Time: 20 minutes 

Ingredients

• 1/2 cup water, divided
• 4 cloves garlic, minced or pressed
• 1 medium onion, coarsely chopped
• 2 tablespoons Mrs. Dash or other no-salt seasoning
• 4 small yellow squash, cut into 1/2 inch slices
• 1 bunches Swiss chard, red and green, coarsely chopped
• 1 large red bell pepper, cut into 1/2 inch slices
• 1 cup halved cherry tomatoes
• 2 tablespoons balsamic vinegar

Directions

1. Place garlic, onion, Mrs. Dash, Spike, and yellow squash in a large soup pot with 1/4 cup water. Bring to a high simmer. Cook until onion is soft, about 3 minutes.
2. Add remaining vegetables, along with another 1/4 cup water, and simmer covered for about 12 minutes or until tender. Drain vegetables, reserving liquid.
3. Add balsamic vinegar to liquid and reduce over high heat until thick. 
4. Pour over vegetables and serve.

28 Day Diet Challenge - Day 26

(Sponsored by Whole Foods Market)

A Word on Juicing

Juicing should never replace fresh fruits and vegetables in your diet, but it is a great way to boost your nutrient absorption. In addition to nutrient intake, some people have difficulty digesting large quantities of roughage when they first switch to a mostly plant-based diet. Often, problems with gas and bloating can be solved by replacing some whole, raw, and cooked fruits and vegetables with blended and juiced fruits and veggies.

Blending raw vegetables with fruit is an efficient way to increase your nutrient absorption because when we eat a salad, many of the micro-nutrients do not get absorbed well because the cell walls are not adequately crushed. In contrast, studies show that when you make high-nutrient fruit and vegetable smoothies, the absorption of beneficial phytochemicals is increased by over 500 percent. These phytochemicals supply you with a nutrient punch and are incredibly satisfying. You may also want to consider investing in a high performance blender.

Your Action Plan: Experiment with juicing and smoothies and find the right tastes for you.

Breakfast

• Green Smoothie
• Whole-grain bread
• Nut butter
• Raspberries

Green Smoothie

 Serves: 2 — Prep Time: 5 minutes

Ingredients

• 1 apple, cut into fourths
• 1 banana
• 1/2 avocado
• 4 pitted dates
• 2 ounces spinach

Directions
Blend all ingredients in a high powered blender until smooth and enjoy!

Lunch

• Brown Rice Salad (with Pine Nuts, Apples, and Currants)
• Hearty Vegetable Stew* (Leftover from Day Twenty-five dinner)
• Watermelon

Brown Rice Salad 

 Serves: 2 — Prep Time: 10 minutes 

Ingredients

• 1/2 cup cooked brown rice
• 10 ounces baby greens
• 1 Zucchini, sliced
• 1 apple, cored, peeled and chopped
• 1/2 cup currants
• ½ cup garbanzo beans
• 5 tablespoons balsamic vinegar
• 1/4 cup pine nuts

Directions

1. Cook rice according to package directions.
2. Toss all ingredients except pine nuts.
3. Sprinkle with pine nuts and sea salt and serve.

Veggie Stew

 Serves: 8 — Prep Time: 45 minutes

(Save the leftovers for tomorrow’s lunch!)

Ingredients:

·        28 ounces of tomato puree

·        8 ounces carrot juice (or water)

·        2 cups navy beans, rinsed

·        2 cups white kidney beans, rinsed

·        6 potatoes, peeled and chopped

·        8 carrots, peeled and cut into 1/2-inch pieces

·        4 stalks celery, sliced

·        2 onions, chopped

·        2 teaspoons Italian seasoning

·        1 teaspoon cracked black pepper

·        1/4 teaspoon salt

·        4 garlic cloves, minced

·        2 bay leaves

·        2 teaspoons hot red pepper flakes

Directions:
In a 6 quart soup pot, bring tomato puree and carrot juice to a boil. Add all ingredients, cover and cook on low-heat setting for 2-3 hours, adding liquid if needed. Remove bay leaves from stew and serve.

Dinner

• Stuffed Peppers
• Hawaiian Sweet Potato Pudding

Stuffed Peppers

 Serves 4

Ingredients

• 4 medium red bell peppers
• Wild rice (For 4 servings)
• 1 pound ground sirloin (or any 93% fat free ground beef)
• 1 cup onion, chopped
• 1/2 cup fresh parsley, chopped
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/8 teaspoon ground allspice
• 2 cups tomato puree, divided
• 2 ounces grated fresh Parmesan cheese (Low-Fat if possible)
• 1/2 cup dry red wine
• Cooking spray

Directions

• Preheat oven to 450°.
• Cook rice according to package directions, omitting salt and fat. Set aside.
• While rice cooks, cut tops off bell peppers; reserve tops. Discard seeds and membranes. Place peppers, cut sides down, in an 8-inch square baking dish; cover with plastic wrap. Microwave at high 2 minutes or until peppers are crisp-tender. Cool.
• Heat a large nonstick skillet over medium-high heat. Add beef and the next 5 ingredients (beef through allspice); cook 5 minutes or until beef is lightly browned, stirring to crumble. Remove from heat and drain fat as much as possible.
• Add rice, 1/2 cup pasta sauce, and cheese to beef mixture, stirring to combine.
• While beef cooks, combine the other 1-1/2 cups pasta sauce and wine in a small saucepan; bring to a boil.
• Spoon 1/4 cup of the beef mixture into each pepper. Place peppers in a 2-quart baking dish lightly coated with cooking spray; add wine-tomato sauce to pan and cover with foil.
• Bake at 400° for 20 minutes. Uncover; bake an additional 5 minutes or until lightly browned. Serve peppers with sauce. Garnish with pepper tops.

Sweet Potato Pudding

 Serves: 4 — Prep Time: 15 minutes 

Ingredients

• 4 medium sweet potatoes
• 1 cup orange juice
• 1 tablespoon natural brown sugar (optional)
• Dash cinnamon
• 1/4 cup Almonds or walnuts, crushed

Directions

1. Preheat oven to 400 degrees.
2. Prick sweet potatoes with a fork. Bake for 1 hour or until soft. Let cool and peel off skin.
3. Mash sweet potatoes in a food processor or high powered blender with orange juice and sugar, if desired.
4. Spread mixture into a 9X9 inch glass baking dish. Cover with crushed nuts and bake at 350 degrees for 30 minutes.