February 2013

Mediterranean Diet for a Healthy Heart

- Elizabeth

Drain the fat off cooked, ground meat.

When you make a stew, soup or gravy, refrigerate leftovers and skim the fat with a spoon before reheating and serving.

Eat fish regularly. Try different ways of cooking like baking, broiling, grilling and poaching for variety.

Eat plant foods as sources of protein including soybeans, pinto beans, lentils and nuts.

Replace higher-fat cheeses with lower-fat options like reduced-fat feta and part-skim mozzarella.

Consume Omega-3 Fatty Acids from Fish or Supplements
Eat two 4-ounce portions of fatty fish each week, like salmon, albacore tuna (in water, if canned), mackerel and sardines.

Fish oil supplements are acceptable for those that don't eat fish. The recommended dose is 1000mg of omega-3 fatty acids from a combination of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day.

Other sources of omega-3 fatty acids are flax, walnuts and canola oil. Although excellent and healthy fats, they do not have the EPA and DHA that fish do.

Reduce Salt (Sodium)

In This Issue

    
Appetizer: Tomato and Mozzarella Bites

Prep time: 10 min
Cook time:  5 min
16 servings

Ingredients:
3/4 cup balsamic vinegar
1/4 cup pomegranate juice
4 vine-ripened tomatoes, sliced 1/4 inch thick
Sea salt to taste
16 fresh basil leaves
1 pound fresh mozzarella cheese, sliced 1/4 inch thick
1/4 cup olive oil

Directions:
1.  In a small saucepan, cook the vinegar and pomegranate juice over medium heat until it reduces by half, about 5 minutes.
2.  Meanwhile, layer the sliced tomatoes on a serving platter and sprinkle each with sea salt.  Layer a basil leaf over each tomato and top with a mozzarella slice.  Drizzle the olive oil and the balsamic pomegranate reduction over the tomato and mozzarella bites.
3.  Pierce each mozzarella bite with a toothpick and serve.

Nutrition per serving:  133 Calories; 10 g Fat (4g Sat); 22 mg Cholesterol; 182 mg Sodium; 4 g Carbohydrates; 7 g Protein

Entree: Baked Salmon with Fresh Vegetables
Prep time: 5 min  
Cook time:  35 min
4 servings

Ingredients:
1 lemon, cut into 1/4 inch slices
11/2 pounds skin on salmon fillets
1/2 tsp sea salt
3 Roma or plum tomatoes, cut into 1/4 inch slices
1 medium onion, 1/4 inch slices
1/2 pound mushrooms, diced
1/2 cup parsley, chopped
1/4 cup white wine

Directions:
1.  Preheat oven to 400 F
2.  Place a large piece of foil onto a baking sheet.  Lay half of the lemon slices in the center of the foil and center of the salmon (skin side down) on top.  Sprinkle the surface of the salmon with sea salt.
3.  Layer the tomatoes, onions, mushrooms, parsley, and remaining lemon slices on top of the fish.  Drizzle with the wine and fold over the edges of the foil to seal the salmon in the packet.
4.  Bake the salmon for 45 minutes.  Remove from oven, discard the top layers of lemons and serve, watching out for steam as you open the packet.

Nutrition per serving:  271 Calories; 6 g Fat (1 g Sat); 88 mg Cholesterol; 422 mg Sodium; 11 g Carbohydrates; 2 g Dietary Fiber; Protein 37 g.

Side Dish: Wild Rice Pilaf
Prep Time: 12 minutes  Yield: 8 servings

Ingredients:
2 cups wild rice, cooked
2 cups orzo, cooked
2 cups baby spinach leaves, chopped
1/4 cup Kalamata olives, pitted
1/4 cup fresh dill, chopped
1/4 cup fresh parsley, chopped
1/4 cup olive oil
Juice of 1 lemon
1 cup grape tomatoes, halved lengthwise
Salt and pepper to taste
2 oz feta cheese, crumbled

Directions:
1.  In a large bowl combine the rice, orzo, spinach, olives, dill, and olive oil.  Toss to coat.
2.  Add the lemon juice and gently stir in the tomatoes and parsley  Season with salt and pepper to taste.  Top with cheese and serve.

Nutrition per serving: 186 Calories; 9 g Fat (2 g Sat); 6 mg Cholesterol; 211 mg Sodium; 21 g Carbohydrates; 2 g Dietary Fiber; 5 g Protein

Dessert: Date and Walnut Drops
Prep time: 10 minutes  
24 servings

Ingredients:
24 dates
24 almonds or walnut halves
1/2 cup sugar
Zest of 1 orange

Directions:
1.  Cut each date lengthwise and remove and discard the seed. Stuff each date with 1 almond or walnut.
2.  In a small bowl, combine the sugar and orange zest.  Gently roll the stuffed dates in the sugar and serve.

Nutrition per serving:  109 Calories; 3 g Fat; 0mg Cholesterol; 0 mg Sodium; 23 g Carbohydrates; 2 g Dietary Fiber; 1 g Protein.. Avoid eating while standing up or multi-tasking.