Live Heart Healthy Year-Round
While the American Heart Association declared February "American Heart Month," it's important to continue practicing heart-healthy eating and living habits throughout the entire year. Let February be a springboard to start you and your family on the way to a fabulous, heart-healthy lifestyle.
Maria Sakellariou, owner of the personal chef service Culinary Odyssey LLC, specializes in Mediterranean-style cooking and recommends these helpful tips (and two recipes!) for a heart-healthy diet.
1. Use olive oil exclusively. You can easily find quality olive oils that aren't too expensive, and they are healthier than butter. Olive oil is a monounsaturated fat that is high in antioxidants, while butter is a saturated fat, too much of which can increase your risk of heart disease.
2. Use fresh citrus (such as orange or lemon) juice instead of sodium to heighten the flavor of your food. Citrus juice provides a fresh burst of flavor without the adverse side effects of too much sodium, including high blood pressure.
3. Replace cream or sour cream with greek yogurt, which mimics the consistency without the added fat. This is especially helpful when used with foods such as baked potatoes or creamy soups.
4. When making soups, blend the ingredients for a creamy consistency without adding fattening foods, such as real cream.
5. Roasting heightens the layers of flavors in foods, such as meats and vegetables, especially if this is done before the full dish is prepared. For example, Maria suggest roasting a butternut squash in the oven before using it to make a delicious soup. Increasing the flavor without adding ingredients such as salt and butter keeps the dish healthy and delectable.
According to Maria, putting together a healthy meal can be both quick and simple. For a fresh take on fish and vegetables, try these heart-healthy recipes!
Aegean Style Baked Fish (serves 6)
Ingredients:
6 (4-6 oz.) filets of Grouper, Snapper or Sea Bass
3 medium tomatoes, sliced thinly
2 medium Vidalia sweet onions, sliced in rings
3-4 cloves fresh garlic, minced
3 ribs of celery, diced
3-4 sprigs of fresh parsley, chopped
1 tbsp. Greek oregano
Freshly ground pepper
Salt (optional)
3/4-1 cup olive oil to drizzle over fish
3/4 cup water
Directions:
Preheat oven to 375 degrees
1. Rinse fish filets, pat dry and place on foil-lined sheet pan.
2. Season with pepper (and salt if desired).
3. Slice onions and place rings on top of fish.
4. Slice tomatoes and place on top of onions.
5. Sprinkle with parsley and oregano.
6. Drizzle with olive oil.
7. Pour water in pan around fish.
8. Cover pan with foil and place in oven.
9. Cook for about 20 minutes.
10. Uncover and cook for an additional 5-10 minutes.
11. Serve with roasted vegetables or rice.
Oven-Roasted Grape Tomatoes (serves 6)
Ingredients:
2 pints of sweet grape tomatoes
1/4 cup extra virgin olive oil to drizzle
Freshly ground pepper
2 tbsp. Trader Joe's 21 Seasoning Salute
Chopped parsley for garnish
Directions:
1. Place tomatoes on a cookie sheet and drizzle with olive oil.
2. Sprinkle with ground pepper and 21 Seasoning Salute.
3. Turn over several times to coat well.
4. Place in preheated oven and roast for about 25-30 minutes.
5. Sprinkle with parsley.
For more information on Culinary Odyssey LLC, call 636-357-0269 or visit www.mychefsite.com/culinaryodysseypersonalchefservice.
Add comment March 8th, 2010
