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.