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.

(Left to right): Karen Foss, Yasmin Cline, Brenda Newberry and Cherie Newberry
 

Go Red For Women celebrates the energy, passion and power we have as women to band together to wipe out stroke and heart disease, the number 1 killer of women in America. With positive action and a commitment to wipe out heart disease, we’ll lead the way in finding our own personal paths to better health for life.

(Left to right): Madelyn Alexander, Amy Dwyer and Kevin Harker

You can become an advocate of women’s heart health. Get empowered with the facts, find a community of support and make healthy changes to your diet and exercise. Start with the "Go Red Heart CheckUp." Then speak up to your doctor about having a lipo-protein blood screening. Spread the word to those you love – your neighbor, your friend, your mother or sister. Visit the American Heart Association Web site www.americanheart.org for more life-saving, heart-healthy information.