Bombay Spice Salmon

Romantic Dinner for Two at the Baltzers tonight!  We had Potatoes Galette, Eastern spiced salmon, and kale salad that we paired with a California Sauvignon Blanc.  Here's the recipe for the salmon.  Enjoy!

Ingredients:
4 salmon filets
2 cups chopped fresh cilantro, most stems removed
4 cloves chopped garlic
*2 tbsps garam marsala or 2 tsps coriander, 2 tsps cinnamon, 1 tsp cardamon,
2 tsps ground ginger
3/4 cup fresh lemon juice
1/4 cup grape seed oil
1 tsp Italian red pepper flakes
1 tsp coarse black pepper
1 tsp salt

Instructions:
Puree all ingredients except salmon in food processor.  Place salmon filets in covered dish and pour over 1/2 of the marinade.  Marinade salmon filets for 1 hour.  Grill salmon for 2 minutes on each side of filet. Unused marinade can be used to spoon over salmon right before serving or freeze

Vegan Vichyssoise (Potato Leek Soup)

Nothing sounds better to me on a cold, windy, winter night than hot creamy soup!  There is no dairy in my version of Vichyssoise, but you would never know it!

Ingredients:
32 oz. vegetable or chicken broth
4 large leeks, washed, chopped, and green tops removed
4 medium potatoes, peeled and diced
4 large cloves garlic, coarsely chopped
*1 cup raw cashews rinsed and boiled in 12 oz. water or 1 cup non-dairy milk
2 tsps grape seed oil
1 tbsp balsamic vinegar
1 tbsp fresh thyme, chopped and reserve some sprigs for garnish
Salt/Pepper to taste
*Optional:  whole peppercorns


Instructions:
If you plan to use cashews instead of non-dairy milk, this recipe works best with a super blender.  Wash leeks carefully to remove all the sand. *If you are using cashews for cream, boil cashews in 12 oz of water for 5 minutes. To large frying pan, add broth, leeks, thyme, potatoes, cashews and water, peppercorns, and garlic.  Simmer until potatoes and leeks are soft.  Allow to cool then puree soup mixture in food processor or super blender.  There is too much of the mixture to puree all at once and you will have to repeat 2-3 times.  In large stock pot, add soup, oil, non-dairy milk (if you used that instead of cashews), salt, pepper, and vinegar.  You may also want to add water if your soup is too thick, but it should be the consistency of pea soup.

*Cashews are an amazing substitute for cream. I prefer them to non-dairy milk because I find they provide the richness needed for many recipes.

*Super blenders such as Blendtec or Vitamix take soup to a new level.  I highly recommend purchasing one!

Vegan Green Goddess Dip and Salads

Green Goddess Dressing...Yummy, creamy, and delicious!  This dressing used to be a thing of the past for us until we discovered a no-cholesterol alternative to mayo.  I have substituted Vegenaise for mayo here and have not sacrificed flavor in the least.  Here is a trifecta of fun and flavorful options for salads with Green Goddess dressing.

Dressing Ingredients:
1 ripe avocado
2 green onions
1/4 cup fresh parsley
1/4 cup fresh cilantro
1/2 cup fresh basil
1 large clove chopped garlic
3 tbsps fresh lime juice
1 cup Vegenaise
salt/pepper to taste
1 large head purple cabbage
lettuce leaves for garnish
veggies for dipping

To use as a dip:
Cut top off cabbage head and hollow out to make a bowl. To food processor, add first 8 ingredients and puree until blended. Add salt and pepper to taste. Spoon dressing into hollowed-out cabbage.  Make a bed of lettuce leaves for cabbage head.  Serve with veggies.

As an appetizer or tomato salad:
Slice heirloom tomatoes into 1/2 inch slices.  Cover tomatoes with a dollop of Green Goddess, then micro greens.  (The tomatoes pictured here are Romas as we didn't have any heirlooms- they work just as well.)

As dressing for a green salad:
Create your favorite green salad and toss with dressing right before serving.

Southwestern Dressing with Fritos

We are big on experimenting with dressings for Thanksgiving.  Since we like things spicy, southwestern dressing was a big hit.  Hope you enjoy it as much as we do!

Ingredients:
14 oz bag of Original Fritos
1 pkg whole wheat savory stuffing
1 onion, diced
1 bunch celery, washed and sliced
3 cloves minced garlic
2 large Poblano chiles, diced (sometimes grocers incorrectly identify these as pasillas)
1 diced red bell pepper
2 diced jalapeno peppers
1/2 cup sun dried tomatoes finely chopped
1 bunch chopped parsley
1/4 cup chopped fresh oregano
8 oz can diced green chiles
10 oz frozen corn
2/3 cup healthy oil
28 oz vegetable broth
Salt to taste

Instructions:
In large skillet, saute' all veggies and herbs in 2/3 cup oil.  Add Fritos and stuffing and stir.  Add enough vegetable broth to moisten thoroughly.  Remove from stove and add to casserole dish.  As  turkey is cooking, baste with turkey drippings.  Bake for 2 hours at 325 degrees.

Sage Pesto Chicken and Potatoes

I can't wait to try this recipe with a big ole turkey breast!  Dinner last night was so yummy that I just had to share.  We were so full and I was reminded of the words my baby brother said many years ago, "Mommy, my mouth is hungry but my stomach isn't!"

Ingredients:
2 large boneless, skinless chicken breasts
Salt/Pepper
1 medium onion, coarsely chopped
12 small Yukon Gold potatoes, or medley of red, purple, yellow baby potatoes
2 tbsp canola oil
1/4 cup water
2/3 cup sage pesto (recipe follows)

Instructions:
Salt and pepper chicken breasts.  Add canola oil to large fry pan and saute' both sides of chicken breast to brown.  Remove from pan.  Chop small potatoes in half and saute' in pan with onion for about 15 minutes, turning frequently.  Add chicken breasts back into pan, add 1/4 cup water then top chicken breasts with sage pesto.  Turn to simmer, cover, and cook for about 20 minutes. 


Sage Pesto Ingredients:
1 cup fresh sage
1 cup parsley
1 cup walnuts
1/2 cup olive oil
1/2 cup sun-dried tomatoes
3 cloves garlic
Juice of one lemon
Salt/Pepper to taste


Instructions:
Wash parsley and sage, remove large stems.  Coarsely chop garlic.  Puree all ingredients in food processor for 1 minute.

Dairy-Free Pumpkin Swirl Cheese Cake

Back in our other life, (before Don's heart issues) I made pumpkin swirl cheese cake every Thanksgiving.  We all looked forward to it and it was a sad day when cream cheese became off limits!  Then I discovered that you can do amazing things with cashews!  They can substitute milk, sour cream, AND cream cheese!  I tried using other cream cheese substitutes, but like Don Adams, they missed it by that much!  I found that cashews add a degree of richness missed in some of the other cream cheese substitutes.  This recipe definitely takes more time but if you crave cheese cake and need to watch cholesterol, this is a delicious dessert for Thanksgiving!

Ingredients:
4 cups cashew-based cream cheese- recipe follows
2 cups crushed gingersnaps
1 cup pecans
2 tbsps healthy margarine (Smart Balance, Earth Balance, Benecol, etc)
15 oz. can pumpkin puree
1/2 cup non-dairy milk substitute
1 tbsp lemon juice
1 cup granulated cane sugar
1 tbsp. nutritional yeast flakes
2 tsp vanilla extract
1/2 tsp salt
1 tbsp cinnamon
1 tsp nutmeg
1 tbsp oil

For Cashew Cream Cheese:
Soak 4 cups raw cashews for at least 6 hours.  Drain and add cashews and 1 cup of water to food processor.  Puree and add more water until mixture reaches the consistency of soft cream cheese.  Add lemon, salt to taste, and 1 tbsp oil.  

For crust:
Preheat over to 350 degrees. Place pecans, gingersnaps, and margarine in food processor and puree until the gingersnaps are crumbly.  Press crumb mixture into bottom of spring-form pan.  Bake approximately 15 minutes until crumb mixture is slightly browned.  Remove from oven and turn oven heat to 325 degrees.

For filling:
Stir together milk substitute, sugar, yeast flakes, vanilla, and salt in large mixing bowl. With electric mixer, add in cashew cream cheese and blend for 1 minute.  Separate out 1 cup cream cheese mixture.  To this add pumpkin, cinnamon, and nutmeg, and stir to mix. Spoon batter over crust, alternating with plain batter, then pumpkin batter.  Use a knife to cut through layers to create a swirl pattern.  Bake approximately 1 hour.

Options for nut allergies: 
Eliminate pecans from crust-  Increase ginger snaps to 3 cups.
Instead of cashew cream, use 3 small (8 oz) containers of Tofutti or vegan substitute for cream cheese.

Hatch Green Chili Stew

As I was strolling through Whole Foods with my dear friend and mentor, Mary Jane, I saw the most mouth-watering sight!  It was the Whole Foods version of a green chili stew and it was yummy.  I took a look at the ingredients and decided to try it myself.  All I can say is if you like spicy, you will really enjoy this recipe.  Hatch green chilies are in season right now so you can either roast your own, or buy the large can of whole Hatch green chilies.  For me, I had some left over Hatch chilies that I roasted a few nights before so I combined those with the canned whole Hatch green chilies.

Ingredients:
1 large can whole green chilies (or 10-12 roasted fresh chilies, roasting instructions below)
1 large boneless, skinless chicken breast, diced into 1-inch chunks
2 tbsps. canola oil 
13 oz. can vegetable broth
2 tbsps. flour
1/2 large onion, chopped
3 garlic cloves, finely diced
2 jalapeno chilies, diced
3 tomatillos, diced
Salt to taste


Instructions:
In large frying pan, saute' chicken in 1 tbsp. oil until almost cooked through. Add another tbsp. oil, onions, garlic, jalapenos, tomatillos, and continue to saute until onions are translucent.  In small mixing bowl, add flour to vegetable broth and stir until flour mixture is smooth with no lumps.  Add to chicken mixture.  Coarsely chop green chilies and add to mixture.  Simmer for 30 minutes.  This recipe is great served over brown rice or in a bowl by itself!


To roast fresh whole green chilies:
Place chilies on a cookie sheet.  Turn oven to broil.  Broil until the skin of the chilies blackens and blisters.  Remove from oven and immediately place chilies into plastic ziploc bag.  Leave the chilies in the plastic for 30 minutes.  The skin of the chilies will peel off easily. You must remove the skin and most of the seeds from the inside of the chilies. 

Saucy Southwestern Barley

I was never a barley aficionado!  To me, barley was something you added to canned vegetables (yuck), noodles, canned tomatoes, and called it Minestrone Soup.  One of the nutritionists at Scottsdale Cardiac Rehab encouraged us to take a look at barley as a grain to add to our diet.  So I did.  I looked up a lot of websites and info about barley and was amazed at all the health benefits contained in barley.  Apparently barley can not only lower cholesterol but can also lower the risk of Type 2 Diabetes. Here is a website  I really enjoyed that taught me a lot about barley:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=127

For us, the real test was in the tasting because no matter how beneficial, if we HATED barley, we wouldn't  eat it.  First I tried cooking it plain.  I washed, then simmered the barley in water until all the moisture was absorbed.  Then added a little salt and a little sesame oil.  Wow...so many possibilities!  Cooked plain, barley has a mild, nutty, and totally delicious flavor!  I imagine I will now be using barley as a whole grain for breakfast with some honey, raisins, and cinnamon or just adding honey and chopped fruit.  Also, I can add veggies and herbs and create tasty side dishes as well.

Following is a barley concoction I created which I usually use to make Spanish rice and as I discovered, it is delicious with barley too.


Ingredients:
1 cup barley
2 1/2 cups water
1 ear fresh corn
1/2 medium onion, diced
1 poblano chili, diced
1/2 cup chopped sun-dried tomatoes
salt/pepper to taste
2 tsps. canola oil
2 tsps. sesame oil

Instructions:
Thoroughly wash barley in colander.  Bring water to boil in medium saucepan and add barley.  Simmer for about 45 minutes until water is absorbed.  (You can reduce cooking time by soaking barley in water over night.)  Shave corn off the ear then saute' corn, onion, sun-dried tomatoes, and poblano chili in canola oil until onion starts to brown.  Remove from stove and add to cooked barley.  Salt and pepper to taste. Instead of butter, I like to flavor with sesame oil.  In this particular recipe, sesame oil really enhances the nutty taste of the barley.

Tonight, Don and I are going to have Ancho-Honey Glazed Chicken Breasts with this barley recipe as a side and our yummy kale salad. (Check out the January and February archives on this blog)  We've been eating vegan for the last week and are having chicken as a treat!

Ranch Dressing for the Heart with Vegenaise

For those who have a heart condition or are struggling with high cholesterol...thanks to my favorite non-dairy, gluten-free mayo substitute,  no one has to say good-bye to ranch dressing! Vegenaise has a great tangy flavor and the ingredients contained in Vegenaise are very healthy.

The company that produces Vegenaise is called Follow Your Heart.  Check out their website to get a list of all the wonderful products they make.  The website has some great recipes too.

http://www.followyourheart.com/

 Ingredients:

1 cup reduced-fat Vegenaise

1/3  cup milk substitute (almond milk, soy milk, etc.)

1 clove  garlic

1 tsp. dill weed or 2 tsps. fresh chopped dill weed

2 tsps. fresh chopped Italian parsley
1 tbs. fresh lemon juice

1 tsp. black pepper

1/2 small shallot 

Instructions:

Add all ingredients to food processor and puree for about 30 seconds or finely chop ingredients and stir together thoroughly.

Black Bean and Spinach Vegan Enchiladas

Absolutely NO cholesterol in this vegan recipe however, adding 2 cups of cooked and diced chicken breast is a tasty option.

Ingredients:
1 pkg. frozen chopped frozen spinach, drained
1/2 diced med. onion
2 cloves minced garlic
1 cup diced fresh tomatoes
*1 chopped poblano chili, optional
 2 fifteen oz. cans black beans, drained
1 pkg. cheese alternative e.g. rice, almond, or soy cheese
28 oz. can  Las Palmas Red Colorado Chili Sauce 
18-24 corn tortillas
Canola oil for frying tortillas


Instructions:
Saute' onion, poblano chili, and garlic in frying pan in 1 tbsp. canola oil until onion is translucent.  Drain spinach,  then add spinach, tomatoes, and black beans.  Add 1/2 cup of red chili sauce and 1/4 cup of cheese alternative.  Stir together in frying pan then set aside.  Soft fry tortillas and blot oil with paper towels.  Tortillas can also be heated in microwave until they are pliable if you want to reduce fat.  In a 9" by 12" casserole dish, assemble first layer enchiladas by adding a dollop (approximately a heaping tbsp) of black bean/spinach mixture and rolling up in tortillas.  After first layer of enchiladas is assembled, pour chili sauce over and top with 1/2 remaining cheese alternative.  Assemble second layer of tortillas, top with cheese alternative, and pour remaining red chili sauce over the top.  Cover  with foil and bake at 350 for approximately 45 minutes.

Ribbon Salad with Balsamic Vinaigrette Dressing

Summer is the best time for salads but keep them healthy by not adding too many high caloric, high fat foods.  Dr. Oz tells us that if we consume five different colors of food every day we can avoid many diseases.  A salad of many colors is fun to craft, can impress guests with your artistic prowess, and is delightful to eat! Use nuts (not the sugar-coated kind) instead of croutons and omit the cheese.

 I used a spinach base for this salad, then added cucumbers, tomatoes, cooked barley, left-over smoked salmon, craisins, left-over sweet potatoes, asparagus, raw almonds, and green onions.  SO many possibilities for veggies to go with this salad! Try shredded carrots, chopped avocado, celery, quinoa, black beans, fresh corn, chick peas, etc.  If you noticed, I used two different left-overs in this salad. Your family will love this salad, especially if you add ingredients they like!

Once I presented my beautiful salad to my audience (favorite guinea pig/husband) Don, I tossed and dressed the salad with a balsamic vinaigrette.  He loved it!

Basic Balsamic Vinaigrette:
1/2 cup balsamic vinegar
2 tsps. crushed garlic
1 tsp Dijon mustard
1 1/2 cup olive oil
1 tsp. black pepper

Add ingredients to a cruet and shake well.  Drizzle over salad and toss with salad tongs. When dressing salads, just use enough to minimally coat ingredients.

Sweet Potato Salad

Paint outside the box with sweet potato salad!  I use Vegenaise instead of mayo and have created a bright, sweet and tangy summer salad great for picnics and beach outings. Absolutely NO cholesterol in this recipe!

Ingredients:
4 cups peeled, cubed, cooked sweet potatoes.  (approx. 4 lbs.)
3/4 cup Vegenaise
1 tbsp. deli mustard
4 chopped celery stalks
1 red bell pepper, chopped
1 cup, diced fresh pineapple
2 scallions, sliced
2 tsps. curry powder
1-2 tsp. grated or finely chopped fresh ginger
1 tbsp. fresh chopped herbs, e.g. parsley, dill, tarragon
salt/pepper to taste
1/4 cup chives 

Instructions:
Boil sweet potatoes.  Cut into 3/4-inch cubes.  Mix potatoes, curry, and Vegenaise.  Add remaining ingredients and stir.  Refrigerate approx. 2 hrs. before serving.  Top with chives.

Chicken Salad with Chipotle Vinaigrette

Salad:
1 cup cooked and cubed chicken breast
1 bag cabbage slaw
1 sliced green onion
2 tsps. chopped fresh cilantro
1 carrot peeled and shredded
1 cup tortilla strips or crushed tortilla chips

Vinaigrette:
1/2 cup olive oil
1/4 cup fresh lemon or lime juice
1 small clove minced garlic
1-2 tsps. chipotle peppers in adobo sauce
1/4 cup Italian parsley
1 chopped green onion
2 tsps. ground cumin
Salt/pepper to taste

Directions:
In salad bowl, toss cabbage, green onion, cilantro, chicken, and carrots.  Puree dressing ingredients in food processor for approx. 1 minute.  Dress salad right before serving.  Top with tortilla strips.

Heart Healthy Lasagna

By special request from Marian  (  :   here is another lasagna recipe.  I use soy cheese with this, but rice or almond cheese works too.

Ingredients:
1 pkg whole wheat or gluten-free lasagna pasta (I LOVE "no boil" lasagna- it works really well)
25 oz. jar pasta sauce
4 oz. tomato paste
1 1/2 cup water
12 or 13 oz. can diced tomatoes
1/2 large onion, diced
4-5 cloves chopped garlic
1 tsp. dried oregano
1 cup basil leaves
1/2 bunch fresh spinach, rinsed, chopped into strips and stems removed
1 zucchini squash, finely chopped (optional)
12 oz. shredded cheese alternative, e.g. soy, almond, or rice
2 tbsp. oil
1/2 lb. 99% fat-free turkey breast

Directions:
Boil pasta until done.  Preheat oven to 375 degrees.  Saute' onion, garlic, and turkey in 2 tbsp. oil.  When meat is cooked, add pasta sauce and chopped spinach.  Stir in tomato paste, water, oregano, and tomatoes until mixed.  Remove from heat.  Grate cheese alternative.  In 9 by 13 casserole dish, layer 3 stacks of pasta noodles, pasta sauce, basil leaves, and cheese.  On the last layer, make sure the pasta sauce covers the cheese alternative. Cover with foil and bake for approx. 90 minutes. 

Spicy Quinoa with Pineapple and Peppers

Quinoa is native to the Andes Mountains and was a food staple for the Ancient Incas.  This gluten-free whole grain has been gaining in popularity not only because it is gluten-free but because it is also packed with protein and many other vital nutrients. Quinoa is actually a seed!

Quinoa is high in magnesium; a mineral that promotes heart health.  Magnesium can help reduce relax blood vessels, lower blood pressure, and may increase heart efficiency.

Ingredients:
1 cup red or white quinoa
1 1/2 cups water
1 1/2 cup fresh chopped pineapple
2 jalapeno peppers or 1 poblano pepper, seeded and chopped (If you want a little less heat, use a bell pepper instead)
1/2 medium onion, chopped
1 tbsp. oil
2 tsp. honey
1-2 tsp. red pepper sauce (optional)
Salt to taste

Directions:
Rinse quinoa thoroughly and drain.  Add water and quinoa to saucepan and bring to a boil.  Reduce heat, cover with lid, and simmer until water evaporates.  Saute' onions and peppers in oil until softened.  Turn off heat and stir in pineapples.  When quinoa is cooked, stir in pepper mix.  Then add honey, salt, and pepper sauce.  Serves 4.

Sesame Tuna Kabobs

Why does the American Heart Association recommend eating fish?  It's because many fish are low in fat and contain omega-3 fatty acids.  Tuna is an excellent source of omega-3 fatty acids. Doctors believe foods rich in omega-3 fatty acids reduce the risk of heart disease, particularly sudden cardiac death.  Omega-3 fatty acids are a type of unsaturated fatty acid that's thought to reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease.  The good news?  Tuna also just happens to be versatile and very tasty!  There are so many recipes out there for tuna, but a sesame/ginger/garlic combination is one of my favorite flavors for tuna.

I have changed my tuna kabob recipe so many times but with the addition of Dijon mustard, I believe I now have a winner! Chicken can be substituted for tuna, but needs a bit longer on the grill.

Ingredients:
2 tuna steaks cut into 2-inch chunks
1/4 cup toasted sesame seeds
3 cloves finely chopped garlic
2 tbsps. soy sauce
1 tbsp. rice wine vinegar
1 tbsp. honey
2 tsps. Dijon mustard
1 tsp. grated or finely chopped fresh ginger root
1 tbsp. sesame oil
1 tsp. salt
Sliced 1 bell pepper, 3 carrots, and 1 medium onion cut approx. same size as tuna chunks
2 tbsp. fresh lemon juice
1 tbsp. olive oil
Dash of salt

Directions:
Add sesame seeds, garlic, soy sauce, vinegar, honey, ginger, salt, and sesame oil to medium and whisk to combine.  Add tuna and marinade for at least 1 1/2 hour.  Chop carrots, bell peppers, and onions and add lemon juice, place in bowl and stir in lemon juice, salt, and olive oil.  Let veggies sit, and stir occasionally.  They will soften a bit and the lemon really enhances their flavor! Fresh pineapples would be great to add to the skewers, but we paired this with my pineapple quinoa salad.

When you are ready to grill, thread veggies and tuna onto skewers and turn grill on to medium high.  Place on grill for about 4-6 or 7 minutes turning frequently.  Baste with any remaining marinade.
Great to serve over brown rice or my pineapple quinoa salad.  Serves 4.

Twice-Baked Sweet Potato Chipotle Stuffed Poblano Chiles

Stuffed poblano chilies are a delicious side dish with a kick to serve with southwestern cuisine.   These stuffed peppers are impressive, not only because of their festive and colorful presentation, but they also have a great full-bodied, savory-sweet taste!

Ingredients:
2 medium sweet potatoes, peeled and diced into 1/2-inch chunks
2 medium russet potatoes, peeled and diced into 1/2-inch chunks
1/2  onion, coarsely chopped
2 cloves garlic, finely chopped
3 large poblano chilies  (these chilies are also called pasilla)
1 cup Vegenaise
2 tbsps. canola oil
1 tsp. (approximately) spray margarine
1 tsp. salt
1 tsp pepper
1 chipotle chili in adobo sauce, mashed

Instructions:
Preheat oven to 400 degrees. Cover a large cookie sheet with foil and lightly grease with 1 tbsp. canola oil. Slice poblano chilies in half, remove seeds and pith.  With your fingers, oil the outside skin of the poblanos and place skin side down at one end of cookie sheet. Stir potatoes, garlic, onions, 1 tbsp. canola oil, salt, and pepper in mixing bowl until evenly coated; then place potato mixture on the cookie sheet with the poblano chilies.  *Boiling the potato mixture works just fine and saves time, however, the potatoes will taste sweeter if they are roasted.

Bake for about 15 minutes or until you see the skin of the poblanos begin to blister.  Remove poblanos from oven and continue baking potato mixture for 10-15  minutes or until potatoes are soft.

Remove potatoes from oven and mash, then mix in chipotle chili and vegenaise.

Turn oven to broil. Place poblanos in shallow baking dish and stuff them with potato mixture. Spray tops of stuffed chilies with margarine and broil until lightly browned.  Chipotle chilies have a sweet, smoky flavor which pairs really well with sweet potatoes.  If you prefer more heat, add another chipotle chili.  Serves 4-6.

Roasted Root Vegetables

Roasting root vegetables enhances natural sugars in vegetables to bring out their sweet, savory taste!

Ingredients:
1 sweet potato, peeled and chopped into 1 to 2-inch chunks
2 cups of small fingerling potatoes, scrubbed and cut 1 to 2-inch chunks
1 cup small purple potatoes or 1 cup red potatoes, scrubbed and cut into 1 to 2-inch chunks
1 bell pepper or one poblano chili, coarsely chopped
1 Vidalia onion, coarsely chopped
1 tbsp. fresh herbs e.g. fresh parsley, oregano, basil
2 cloves minced garlic
1 tbsp. sesame oil
Salt/pepper to taste


Instructions:
Preheat oven to  400 degrees.  Line cookie sheet with foil.  Mix veggies together in bowl.  Season with salt and pepper, then mix in sesame oil.  Transfer veggies to cookie sheet and bake in the center of oven for approx. 40 minutes or until the potatoes are soft.  Carrots and parsnips also work beautifully in this recipe.

Tip:  Make sure you chop vegetables about the same size so they cook evenly.

Veggie Turkey Meatballs and Pasta

Why is it important to live a heart-healthy lifestyle?  Presently, over two-thirds of adults in the U.S. are overweight or obese according to the National Health and Nutrition Examination Survey (2007-2008).  Heart disease is exacerbated by obesity!  From 1960 to 2006, childhood obesity from ages 12-19 increased from 5% to 17%.   What's really interesting to me, is how the food industry competes by offering larger and larger portions. According to a study published by the Journal of Public Health Policy, portion sizes offered by fast food chains are two to five times larger than when first introduced.  When McDonalds started in 1955, its only hamburger weighed 1.6 oz; now the largest hamburger patty weighs 8 oz, in increase of over 500%! Here are few more interesting tidbits!  According to the USDA, muffins are 333% larger than the USDA recommends, steak is 224% over sized, bagels are 195% over sized, and restaurant pasta servings are 480% over sized! The Fettuccine Alfredo at one of our favorite chain restaurants packs a whopping 1,220 calories and 75 grams of fat! Endless pasta anyone?? Did you know that in 1970 Americans spent 26% of their total food budget eating out and by 2006 that percentage grew to 46%?

Cooking at home is rewarding in so many ways and my version of spaghetti and meatballs has very low cholesterol, 1/2 the fat of regular spaghetti and meatballs, lots of fiber, and great flavor!  My goal when creating my meatballs is to make my veggie to meat ratio 1:1.  Many vegetables work very well with this recipe such as eggplant, carrots, spinach, kale, etc.  I usually blot the moisture out of the veggies with paper towels once I've put them through the food processor because they stick together more easily with less moisture.

Ingredients for meatballs and pasta:
1-2 pkgs. whole wheat pasta (some pasta packages yield less) boiled to desired texture.
1 lb. extra lean ground turkey breast
2-3 cloves garlic
1/2  onion, coarsely chopped
1/2 red or green bell pepper, coarsely chopped
1 medium peeled zucchini, coarsely chopped
1/4 cup sun-dried tomatoes
1/4 cup anaheim or poblano chilies
1/2 cup fresh Italian herbs
2 tsps. salt
2 tsps. pepper
Optional:  1/2 - 1 tsp. Italian red pepper flakes (If you like the heat and we really do!)
Cooking spray


For Pasta Sauce:
25 oz. jar organic pasta sauce
8 oz. can tomato paste
1 tomato
1/2 chopped red bell pepper
1/2 onion
2 cloves garlic
1 tbsp. olive oil
1/4 cup chopped fresh Italian herbs
1-2 cups water

Meatball mixture instructions:
Preheat oven to 400 degrees.  
In food processor, pulse veggies for meatballs until they resemble rice.  If you do not have a food processor, finely chop veggies.  Blot moisture from veggies with paper towels.  Add turkey meat, salt and pepper and mix together. Line large cookie sheet with foil and spray with cooking spray.  Form mixture into 2-inch meatballs and place onto cookie sheet.  Bake for approximately 15 minutes.

 Veggies after the food processor

 

Mixing in turkey

Onto the cookie sheet...


Pasta Sauce Instructions:
If you are short on time, just use two 25 oz. jars of a good quality organic pasta sauce.  I really love to spice up my pasta sauce  so I start by sauteing onion, garlic, and bell pepper for about 3 minutes until  onion is translucent. Add fresh herbs such as Italian parsley, oregano, basil then chopped tomato.  Add jar of pasta sauce, tomato paste, then 1 cup water.  Stir to mix and if needed add more water. Simmer for about 10 minutes and serve over pasta.  Makes enough for 6-8.

 We dished up a yummy raw vegetable salad to serve with our meal!

Ancho Chili Glazed Cedar Plank Salmon

This very spicy salmon recipe is my very own delicious adaptation. You can always adjust the ancho chili powder by halving it with paprika if you want less heat.

Ingredients:
1 cedar plank
2 lbs. wild caught salmon fillets
1 tbsp. ancho chili powder
1/2 tsp paprika
1 tsp. chopped fresh rosemary
3 cloves finely diced garlic
1/2 tsp. salt
2 tsps. coarse ground black pepper
1/4 cup honey
1/4 cup rice wine vinegar

Instructions:
Soak cedar plank for at least 2 hours.  Mix ingredients together, slather over salmon, and place in ziploc bag for at least 30 minutes.  Place salmon on cedar plank.  Heat grill to  375 degrees and cook on covered grill for approx. 15 minutes or until fillets are flaky but still moist.  Remove salmon from cedar plank and place directly on grill for about 30 seconds on each side to sear.  Remove from grill and serve.

*If you do not have a grill, this recipe is great cooked on the stove top.  Place all ingredients into  skillet and cook on medium high heat about 3-5 minutes on each side of fillet or until salmon is flaky but still moist. Remove salmon, but continue heating marinade for another minute.  Spoon marinade over salmon.

Lemony Raw Kale Salad with Carrots and Tomatoes

Okay...I admit it, my inspiration for this salad came from eating the kale salads at Whole Foods and Tru Foods but I have made some tasty changes.  I am so amazed at how yummy this salad is!

The good news about Kale:  It is considered to be a highly nutritious vegetable because of its powerful antioxidant properties. Kale is also considered to be an anti-inflammatory and very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.

Ingredients:
1 bunch curly Kale or Lacinato Kale (sometimes called black Kale)
2 scallions, chopped
2 carrots, peeled and shredded
1 cup chopped grape tomatoes
1/2 cup fresh lemon juice
1/4 cup olive oil
1 tsp. lemon zest
1 clove fresh garlic, very finely chopped
1/2 - 1 tsp. Italian red pepper flakes (depends on how much heat you like)
Salt/pepper to taste
1/2 cup toasted pine nuts or toasted almonds


Instructions:
Wash kale and remove the larger ribs.  Cut kale into small strips, much like cabbage slaw.  Add kale, tomatoes, carrots, and scallions to salad bowl and mix together.  Stir together lemon juice, garlic, lemon zest, salt, pepper, red pepper flakes and olive oil and pour 1/2 of the lemon vinaigrette over salad.  Toss salad thoroughly.  Let salad sit for about 1/2 hour before serving. Use the rest of the vinaigrette only if needed. Top with toasted nuts.

Spicy Lentil Stew with Vegan Sausage

Tofurky, is one of the stars of the show in my spicy lentil stew so if you are concerned about your heart and have had to say goodbye to meat or sausage, this recipe is for you!  Here's a link to the company who makes Tofurky.  I had a lot of fun exploring their website.

http://www.tofurky.com/index.html

Ingredients:
2 cups dry lentils
1/2 pkg.  Tofurky Italian Sausage
2 tsps. canola oil
1 medium onion, diced
*sun-dried tomatoes, chopped into 1/4 inch bits, optional
4 cloves minced garlic
2 carrots, thin sliced
2 potatoes, diced into 1/2-inch cubes
6 oz. can tomato paste
3 tbsps. chopped fresh savory herb, e.g. parsley, or thyme
1 quart vegetable broth or low fat chicken broth
1-3 cups water depending on desired consistency
2 tsps. curry powder
1/2 tsp. nutmeg
1/4 tsp. cinnamon
1- 3 tsps. ancho or chipotle chili powder (how spicy do you like it?)
Salt/pepper to taste

Instructions:
Rinse lentils.  Thin slice Tofurky sausages and saute' in 2 tsps. oil until they are brown. Set aside. To stock pot:  Add 1 cup of water and remaining ingredients except for fresh herbs and Tofurky.  Bring to boil, then turn to low and simmer for 1 hour.  Add more water as needed.  Add Tofurky and fresh herbs to stock pot and simmer for at least 30 more minutes.

*I like the little bit of tang from the sun-dried tomatoes but prefer them chopped up in tiny bits.

Pesto Pasta with a Twist

According to Eric Schlosser, author of "Fast Food Nation," Americans spend over $110 billion on fast food.  According to a study published by the Journal of Public Health Policy portion sizes offered by fast food chains are two to five times larger than when first introduced.  Is it any wonder then that a study by the National Health and Nutrition Examination Survey (NHAMES) concluded that from 1960 to 2006, the prevalence of obesity increased from 13.4% to 35.1% in U.S. adults age 20 to 74? Also, according to the Center for Disease Control (CDC), diabetes, heart disease, and weight-related cancers are on the rise and obesity is epidemic. 

One of the culprits in American diets is the consumption of too much trans fat.  Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.  Trans fats create a longer shelf life for many food products but are murder (ha-ha) on your arteries! Trans fat lowers your good cholesterol and raises your bad cholesterol. In other words, trans fat clogs up your arteries. The term that will identify trans fat in food products is "partially hydrogenated."  Even if the nutrition facts on the back or front of a food product claim "0 grams trans fat," food companies are allowed to make that claim when the product has > .5 mg of trans fat.  The recommended daily allowance for trans fat is 2 mg.  You have the right to request nutrition facts from restaurants. In fact, many restaurants publish their nutrition facts.


Here's a heart-healthy version of Pesto Pasta with a sneaky addition of pureed broccoli!

For Pesto:
1 cup fresh basil
1 cup fresh Italian parsley
2-3 cloves garlic
1/2 cup pine nuts (cashews, walnuts, or almonds can be substituted)
1/2 tsp, lemon zest
10 oz. broccoli florets
1/2-3/4 cup olive oil
1/2 cup fresh lemon juice
Salt/Pepper to taste

Steam broccoli florets until softened but still green.  You will have to watch carefully to make sure you don't steam the broccoli too long so it retains it's fresh green color.  Transfer to food processor and add remaining ingredients.  Puree for at least 1 minute.  Set aside.

*For those with nut allergies, chick peas are an awesome, healthy substitution for nuts!


For Pasta:
10-12 oz. pkg. whole wheat pasta
1/2 medium onion, coarsely diced
4 tsps. olive or canola oil
1/2 cup sun-dried tomatoes, chopped (I prefer the ones in the package by Bella Sun Luci)
1/2 package Tofurky, vegan sausage- Italian flavored.
1/2-1 cup Kalamata pitted olives, optional.  Make sure you slice them to get rid of any pitts.

Boil pasta until desired texture is reached. Drain pasta and place in large bowl.  Stir in 1-2 tsp. olive oil into pasta so it doesn't stick.  Slice Tofurky sausage and saute' in 2 tsps. oil with onion and sun-dried tomatoes in fry pan until Tofurky starts to brown.  Add to pasta and toss in Kalamata olives.  Stir in pesto and serve warm.

This is a totally vegan dish but diced baked chicken breast is delicious in this recipe too!

Low Fat Baked Artichoke Dip

Another great Super Bowl recipe!  Instead of the standard mayonnaise and sour cream usually required for this food, I have substituted Vegenaise and silken tofu.  Also found some real mozzarella cheese that contains no cholesterol. Yay!

Ingredients:
1 cup Vegenaise
1 cup silken tofu
2-3 cloves crushed garlic
1 tsp salt
1 tsp ground pepper
2 tbsps. fresh lemon juice
2 tsps. hot pepper sauce
1 cup shredded "Lifetime Healthy Rewards" fat-free, cholesterol-free" mozzarella or vegan cheese    
10 oz. pkg. chopped frozen spinach, thawed and and moisture completely blotted out
1/4 cup parmesan cheese

Instructions:

Preheat over to 350 degrees. Mix tofu, garlic, and Vegenaise in mixing bowl until well-blended with a whisk or blender.  Stir in remaining ingredients except for Parmesan cheese.  Transfer to baking dish, top with Parmesan cheese, and bake for approximately 35-45 minutes uncovered until top begins to brown.

Vegenaise instead of Mayonaise

If you are trying to eliminate foods with cholesterol and are looking for a great tasting mayo, Vegenaise is the best alternative. I have found that many of the mayo alternatives taste rather stale but Vegenaise has a fresh, almost lemony tang. You can find Vegenaise in the refrigerated dairy section in health food grocery stores. I use it in place of mayo on sandwiches, in dips, and even in baked recipes that require mayo!  Here's a link to find out more about this product:

http://www.followyourheart.com/product-family.php?id=14

Fresh Corn Salsa

Great Super Bowl recipe!  Serve this salsa with chips or crackers. 

2 limes
1/2 lemon
2 tsps lime zest
3 cups fresh corn kernels, shaved from the cob
2 jalapeno chilies, seeded, finely diced
Salt to taste
1-2 tsps Italian red pepper flakes
1/2 cup onion, finely diced
1 tbsp. chopped fresh cilantro

Using fruit zester, scrape 1 tsp lime peel.  Juice 2 limes and 1/2 lemon.  Mix all ingredients together in small bowl and stir.  Cover and chill at least 2 hours to allow flavors to blend.

Cedar Plank Salmon with Lemon and Dill

This is our standard, no-fail salmon recipe! Salmon is very high in Omega-3 oil.  Omega-3 fats, also known as polyunsaturated fats or essential fatty acids, are good for promoting overall health. Other fatty fish such as herring, mackerel, and sardines are also excellent sources of Omega-3 oils. Research shows Omega-3 oils can help prevent heart disease.

Ingredients:
1 lb. salmon fillets
1/2 cup fresh lemon juice
3 cloves finely chopped garlic
1/4 cup fresh chopped dill weed
1-2 tsps. ground pepper


Instructions:
Soak cedar plank in water for at least 2 hours.  Place lemon, garlic, salmon, and dill in ziploc bag and marinate for 30 minutes.  Place salmon on cedar plank and set in the center of hot grill and close lid.  The plank will start to smolder rendering the wonderful smoke flavor.  If plank starts to flame, douse with a splash of water.  Grill for approximately 20 minutes.

To broil, follow marinade instructions.  Turn oven to broil. Place salmon on cookie sheet and broil for approx 4 minutes on each side or until salmon is flaky but not dry.

For all you landlubbers who can't live without tartar sauce with seafood, here's a heart-healthy recipe:

Tartar Sauce:
In small bowl, mix together the following ingredients:
1 cup Veganaise (Vegan alternative Mayo found in the refrigerated dairy section of most health food grocery stores)
1 tsp salt
1 tsp. ground pepper
2 tsps. fresh lemon juice
1 tbsp. finely chopped onion
1 tbsp. chopped fresh dill

Ancho Chili and Honey Glazed Chicken or Fish

Heart Healthy Lifestyle Tip:
According to the USDA, whether eating out or buying carry-out, Americans are consuming more and more of their calories from full-service and fast food restaurants.

David Zinczenko and Matt Goulding, authors of  "Eat This, Not That," tell us that if instead of dining out, we were to eat 9 foods at home that are part of an average American diet, we would have saved 3,385 calories during the course of a week!

This Ancho Chili Glaze is my new best friend!


Ingredients:
4-6 Mahi-Mahi Fillets or 2 whole boneless, skinless chicken breasts
1/3 cup honey
3 large cloves garlic, finely chopped
1-3 tsps. Ancho chili powder (depends on how much heat you like)
1 tsp. chili powder
2 tsps sesame oil
1 tbsp. seasoned rice wine vinegar
Salt/pepper to taste
1 tbsp. fresh herbs e.g., cilantro or parsley for garnish

Instructions:
Mix all ingredients except garnish and chicken or fish in medium mixing bowl.  Add chicken or fish and marinate for 1 hour.  Season chicken or fish with salt and pepper and saute' in frying pan with oil until cooked almost through.  Fish will cook a lot quicker than chicken.  Add marinade and cook meat until done and remove meat from pan.  Reduce marinade until it becomes sticky and put meat back into pan.  Drizzle marinade over meat.  Serve with a topping of pan seared corn salsa and garnish with fresh herbs:

Pan Seared Corn Salsa:
Saute' 1 cup shaved fresh corn, 1/2 chopped onion, and 1/2 chopped red bell pepper in 2 tsps. canola oil until onion starts to brown.  Salt to taste and serve over Ancho Chili Glazed Chicken or Fish.

Veggie Lasagna

Have you ever considered cooking lasagna without cheese?  I mean NO  CHEESE not even vegan alternatives.  Try it!  It's really tasty and we have never been disappointed.  I used a mandolin to thin slice the veggies.


Ingredients:
1 pkg. lasagna pasta, preferably whole wheat
20-25 jar organic pasta sauce
8 oz. tomato paste
1/2 red bell pepper, finely diced
1 cup water
1 medium onion, diced
3-5 garlic cloves, finely diced
1 tsp. dried Mexican oregano
2 tbsp. olive oil
3 cups of each:

• fresh spinach leaves
• thin sliced lengthwise carrots
• thin sliced zucchini
• thin sliced eggplant
• Veggies are interchangeable.  I have used parsnips instead of carrots. Chard is also a great addition.  Another option for layering is basil leaves.  Yum!

Instructions:
Preheat oven to 375 degrees.  Boil organic lasagna pasta according to package instructions.  Saute' onions, red bell pepper, and garlic in oil until onion is translucent.  Add pasta sauce, tomato paste, oregano, and water.  Whisk to mix and turn off heat. Drain pasta when done.  In 9 by 13 inch casserole dish, first layer pasta, then veggies, then pasta sauce. Repeat 3 times. Bake for approximately 1 hour until done.  Serve with a dollop of pesto.

 We love this recipe and don't miss the cheese.  We find that the savory taste of the veggies speak for themselves!

The Secret to Taquitos

Had fun last night at SBC! Was so much fun meeting new people and hearing their ideas.  Many people have wanted to know the secret to my taquitos. Well, the wait is over. Here it is!

You can put anything inside your taquitos! If you are trying to be heart healthy, use cooked white meat chicken or spicy black beans with moisture drained out and mashed a bit.  You must heat your corn tortillas in the microwave until they are rubbery before you roll them up or they will crack! That's the big secret. Place your filling at the edge of the tortillas and roll.  Heat oil in fry pan to medium high.  Canola oil is best because of it's high smoke point.

Place taquito in oil flap side down and apply a small amount of pressure with tongs to seal so that it won't unroll.  Cook on both sides until golden brown.

Place taquitos on paper towels to absorb excess oil, then add salt.

Welcome!

Welcome to my new Heart Healthy Cooking blog! I will be sharing tips and recipes for you to enjoy soon. Look forward to posts to come in the near future.