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.