Tag: lycopene

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Top 5 Foods for Heart Health

We all know that February is American Heart Month—I mean, it’s bisected by Valentine’s Day for Pete’s sake! Though there may be a plethora of heart-shaped candies and adorned cards still floating around out there, I’ve decided to join the efforts of the American Recall Center to bring you some heart-healthy nutrition advice before our collective attention shifts toward other things.

First, some scare tactics. Did you know that heart disease is the leading cause of death and a major cause of disability here in the USA? According to the CDC, more than 600,000 Americans die of heart disease annually. Fortunately, most contributing factors to heart disease are not genetic which means we get a say in whether or not we or someone we love falls victim to this awful disease.

Diet plays a huge role in heart health. Make this month the jumping off point for better eating habits to benefit your ticker. You can start by weaving more of my Top 5 Foods for Heart Health into your diet.

 

Top 5 Foods for Heart Health

 

No. 1 – Cinnamon

Cinnamon is more than a sweet staple in my culinary arsenal, it’s a super-spice with superpowers! Just one daily teaspoon of antioxidant-rich cinnamon helps reduce artery-clogging fats in the bloodstream, helping prevent plaque build-up. According to recent research, it may also work to lower bad cholesterol (LDL) levels by as much as 26%. I like to sprinkle this on unsweetened yogurt, homemade toast with almond butter, a sliced apple, and into my morning oatmeal or smoothies.

No. 2 – Nuts

Nuts—like unsalted almonds, cashews, and pistachios—are very high in heart-healthy monounsaturated fats, vitamin E, and fiber. Monounsaturated fats may help reduce levels of LDL cholesterol in your blood and lower your risk of heart disease and stroke. Walnuts are an excellent plant-based source of alpha-linolenic acid, an omega-3 fatty acid which helps fight cardiovascular disease. Nuts are an easy-to-pack, non-messy snack. I always have small plastic baggy of almonds in my bag to ward off hunger pangs between meals!

No. 3 – Avocados

Another source of monounsaturated fats are avocados. Who doesn’t love this delicious fruit? Yes, it’s a fruit. Like nuts, avocados can lower levels of LDL cholesterol, and what’s more, may increase levels of HDL (“good”) cholesterol. Add some nutrient density to your smoothies with ¼ avocado per serving, or make some homemade guacamole and layer a thin smear of that goodness on a piece of whole grain toast. Top with a pinch of red pepper flakes for some kick!

No. 4 – Whole Grains

Speaking of whole grains, the soluble fiber found in whole grains like faro, brown rice, quinoa, and oatmeal actually binds to the cholesterol in your meal and drags it kicking and screaming out of your body. Take that LDL! An easy way to start your day off right, especially in these colder winter months, is a hearty breakfast of rolled oats with fresh fruit, chopped nuts, almond milk, and cinnamon—that’s three Top 5 Foods for Heart Health in one tasty bowl!

No. 5 – Tomatoes

No list for heart-healthy foods would be complete without tomatoes. Tomatoes are packed with disease-fighting antioxidants, vitamins A and C, and folic acid. They renowned for another anti-oxidative substance called lycopene. Lycopene is phytochemical and pigment that gives tomatoes their vibrant color. Lycopene has been linked to lower systolic and diastolic blood pressure, reduced risk of stroke, decreased inflammation in the body, and decreased LDL cholesterol. In an average diet, tomatoes account for over two-thirds of lycopene consumption but you can also get it from other fruits and vegetables like watermelon. Though out of season unless you live in warmer climates, try my Peach Gazpacho and Fruit Salad with Ginger Lime Dressing for more lycopene in your life.

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Check out www.Heart.org for more information on how you can help yourself and those around you have a healthier heart starting today.

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Labor Day Special: Summer Peach Gazpacho

Though summer is officially over as of today, I’m still basking in the beauty of its fresh, seasonal produce thanks to my weekly deliveries from From the Farmer. For most, soup and summer aren’t exactly two peas in a pod. There is, however, one exception to this dissonance–gazpacho. Gazpacho is technically any cold soup using raw vegetables and thus technically, as you’ll see, mine is not a purist’s gazpacho.

Last summer, I made another gazpacho on the blog that was a little more hearty and classic in its preparation and flavor profiles. This time around I wanted to usher in fall by adding a little more warmth and depth to this otherwise light and refreshing soup–don’t worry, it still delivers on those fronts too. By grilling the peaches and roasting the vegetables you bring out the natural sweetness of the produce and infuse the finished dish with a little je ne sais quoi.

Grilled Peaches via www.moar-fit.com | Amy Rizzotto

This gazpacho, much like my last, is still loaded with heart-healthy tomatoes. Tomatoes are an excellent source of Vitamin C, folate, potassium and, perhaps most significantly, the antioxidant compound lycopene. Lycopene has been linked to a reduced risk of cardiovascular disease and certain kinds of cancer.

Peach Gazpacho via www.moar-fit.com | Amy Rizzotto

Summer Peach Gazpacho

{makes 8 servings}

what you’ll need.

  • 2 large ripe peaches
  • 2 Tbs olive oil
  • 8 ripe tomatoes (roma, plum or small/medium round ones will do)
  • 4 cloves of garlic
  • 2-3 cups of water (depending on your preferred consistency)
  • 2 jalapenos
  • 1 red onion
  • 1 large bunch fresh cilantro
  • Juice of 2 lemons
  • Zest of one lemon
  • 1 bell pepper
  • 1 avocado
  • 2 Tbs sherry vinegar
  • Sea salt and pepper to taste
  • Optional: add 1-3 tsp cumin for a smoky flavor

how to make it.

  1. Preheat oven to 500 F.
  2. While oven is preheating, cut peaches in half and remove pit. Rub the cut side with a little olive oil. On a grill pan (or grill if you have one), grill peaches (cut side down) for 2-3 minutes over high heat.
  3. Toss jalapenos, garlic and tomatoes in 2 Tbs of olive oil and a little salt and pepper, and roast for about 10 minutes. This will vary depending on your oven, but look for the jalapenos to start to brown and the skin on them and the tomatoes should start to crack and possibly blister. Set aside to cool.
  4. While roasting veggies/letting them cool you can…(1) Prep your onion. Chop it in half. Set one half aside and dice the other into small pieces for garnish. (2) Wash and dry your cilantro. Set one cup (or a hearty handful) aside, stems and all. Chop another 1/2 cup for garnish, stems removed. (3) Zest one lemon, then juice it and one more (do this directly into your blender to save on clean-up). (4) Leave one half of your bell pepper whole, seeds removed. Dice the other half into small pieces for garnish. (5) Halve, pit and dice your avocado for garnish.
  5. When jalapenos are cool enough to handle, remove the stem and slice them lengthwise so you can get all the seeds out.
  6. Combine all ingredients (except those designated “garnish”) in a blender with 2-3 cups of water depending on your preferred consistency.

Note: this gets better the longer it sits in the fridge. It will store well for up to a week.

Second note: I like mine spicy so I usually leave about half the seeds from ONE jalapeno in. Any more than that and you should probably have some milk and cornbread on hand!

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Picnic in the Park: Two Healthy Brunch Salads to Share

We like to brunch here in Washington, DC. Whether you live in Eastern Market, Mt. Pleasant or anywhere in between you’ve got at least a dozen solid options any given Saturday/Sunday. While I’m all for brunch, it makes it way too easy to blow your healthy eating habits—especially after your third (or was it fifth?) bottomless mimosa. And when it becomes more of a ritual than a splurge it can have a negative ripple effect on your overall diet. If you’re a habitual bruncher, why not try a picnic lunch in your favorite city park? When you’re the chef you have control over the menu and can ensure it’s bettering your wellness goals rather than bulldozing them.

Last weekend I went to one of my favorite District parks with three of my favorite people. My friend Jeanine is an amazing cook and is all about healthy eating and fitness. We divvied up the dishes and came up with a delicious gluten-free, dairy-free  menu that seemed to please not only us wellness wackos but the men in our lives too. You know you’re doing nutritious the delicious way when your self-proclaimed meathead mates are going back for thirds. J took the lead on the heartier fare with crustless, dairy-free baby quiche and potato pancakes. They were both so light and super tasty. Perfect for a steamy summer morning.

Perhaps not surprisingly, I decided to tackle the fruits and veggies. Dressing up a fruit or veggie salad is all about the quality of the ingredients. To give these simple salads a little boost I went to Whole Foods and picked up ripe, organic and mostly in-season fruits and veggies. The watermelon and heirloom tomatoes (both packed with lycopene as discussed in my Gazpacho post and Active Life DC Watermelon Popsicle article) were calling my name as soon as I walked through those sliding doors. Everything else followed suit.

I like to add a little je ne sais quoi to my recipes—you know, a taste that pleasantly lingers on the palette and makes you immediately ask for the recipe. The wow factor on my Favorite Fruits Salad is in the Ginger Lime Dressing and chia seeds. The acidic bite of fresh lime combined with ginger’s subtle spice and agave’s earthy sweetness bring continuity to the diversity of fruits I selected. And I’m all for texture, so the chia seeds add not only heart-healthy omega-3s but a nice crunch. When it came down to veggie selection time I wanted the tomatoes to steal the show so I balanced them with creamy, ripe avocados (which increase HDL cholesterol and lower the bad LDL kind) and organic basil leaves. After adding a drizzle of delicious Le Roux’s fig balsamic vinegar and a couple cranks of ground sea salt and black pepper, the minimalist in me screamed stop! In both dishes, the beauty of whole, real foods speaks for itself. It doesn’t take much doing when you let the food dictate the menu.

Favorite Fruits Salad with Ginger Lime Dressing

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What You’ll Need:

  • 1/4  watermelon, cubed
  • 1/2 fresh pineapple, cubed
  • 1 kiwi, diced,
  • 1 ripe mango, diced
  • 1 white peach, diced
  • 1/2 pint blueberries
  • 2 tbs mint, cut into ribbons
  • 1 tbs chia seeds

For the Ginger Lime Dressing:

  • Juice of 1 lime
  • 1 tbs agave
  • 1 tsp fresh ginger, grater

How to Make It:

  1. Chop all your fruits and mix together in a big bowl (feel free to substitute ingredients for your favorites or what’s in season).
  2. In a separate smaller bowl, mixing together the ingredients for your dressing until combined.
  3. Pour dressing over fruit, sprinkle in chia seeds and mint, and toss to combine.
  4. Chill, serve and enjoy!

Heirloom Tomato, Avocado and Basil Salad with Fig Balsamic

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What You’ll Need:

  • 3 heirloom tomatoes
  • 1 ripe avocado
  • 1/2 cup basil leaves, whole
  • Fig balsamic vinegar (or your favorite flavored vinegar)

How to Make It:

  1. Thinly slice tomatoes crosswise into rounds
  2. Thinly slice avocado crosswise into rounds
  3. Take a platter and create a bed of basil leaves as your base. Layer different colored tomatoes and avocados until the plate is covered
  4. Drizzle with balsamic and garnish with basil chiffonade
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I’ll have some MOAR Gazpacho

With Memorial Day behind us and temperatures climbing, summer has arrived in DC. When I think summertime meals my mind immediately fires up a grill, tosses on some corn, skirt steak and veggie skewers, and cracks open a cold beer. Unfortunately, my reality is that I live in a tiny (but lovable) one bedroom apartment. With no real outdoor space to speak of, grilling and chilling isn’t really an option. So what’s a girl to make?

Gazpacho!  This healthy, tomato-based soup is traditionally served cold and originates from the southern Spanish region of Andalucia. To keep mine on the lighter side, I made it vegan and gluten-free (most recipes call for adding day-old bread to the base). Tomatoes are an excellent source of Vitamin C, folate, potassium and, perhaps most significantly, the heart-healthy antioxidant compound, lycopene. Lycopene has been linked to reduced risk of cardiovascular disease and certain kinds of cancer.

If you have a food processor and/or blender, this recipe is super easy. For best results, make it in the morning the day you plan to serve it for supper or one day in advance–all this goodness needs time to marinate, allowing the flavors to fuse.

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What You’ll Need:

  • 4 large tomatoes
  • 1 cucumber
  • 2 carrots
  • 1 red bell pepper
  • 1 small bunch of scallions (approx. 8 stalks, white and green)
  • 1 shallot
  • 4 cloves of garlic
  • 2 stalks of celery
  • Zest of 1 lime
  • 2 handfuls of fresh basil (reserve a few big leaves for garnish)
  • 1/2 tsp paprika
  • 1 tbs chipotle pepper flakes (or your favorite kind/quantity of heat
  • salt & pepper
  • 1 cup water (optional)
  • 1/4 cup organic tomato paste
  • Juice of 2 limes
  • 2 Tbs olive oil (plus more for garnish)

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How to Make It:

  1. Get out a big bowl, cutting board, vegetable peeler, knife, microplane, food processor, and blender.
  2. Peel your cucumber and carrot. Rough chop them into big chunks and set aside. Wash your bell pepper, celery and scallions. Rough chop and set aside. Peel your shallot and onion, and set aside (can be left whole). Stem and core your tomatoes and cut into quarters. Again, set aside.
  3. In separate batches (one at a time) place the (1) shallots, onion and garlic, (2) carrots and celery, (3) red pepper and cucumbers, and (4) tomatoes in your food processor and pulse until minced but not puréed. Add each batch to your bowl. Zest one lime using a microplane (if you have one) directly over the bowl. Mix to combine.
  4.  Add the spices, basil, tomato paste, water, fresh lime juice, and olive oil to your blender. Pulse until basil is even processed.
  5. Add the blender mix to your large bowl. Whisk until it all comes together.
  6. Cover the soup with plastic wrap and refrigerate for at least 4 hours or up to a full day. When ready to serve, taste for seasoning and heat. Adjust accordingly.
  7. Serve in big bowls with a drizzle of high-quality olive oil and a generous pinch of shredded basil.

This recipe will serve about four people. If you’re gluten-free, I recommend serving it with some blue corn tortilla chips and nice glass of white wine. If you aren’t worried about gluten, serve with some lightly toasted hunks of hearty, whole grain bread and a beer. It’s a perfect summer supper to enjoy on your porch, roof deck, or (in my case) front stoop. Enjoy!

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Eggplant and Bulgur Lasagna w/ Nutritional Yeast “Gratin”

A couple months ago, I devised a moderate cleanse meant to reset your eating habits and remind you how good you can feel when you eat clean, simple, real food. At the time one of my readers asked how they could incorporate nutritional yeast into the program. Say what? That was the first I’d heard of such a thing but I’m so grateful she brought it to my attention. Nutritional yeast is a complete protein and an excellent source of  B-complex vitamins, including B-12. It’s naturally low-fat and low-sodium. Best of all, this “Hippie Dust” gives recipes a creamy, nutty and cheesy flavor without sugar, dairy, or gluten. Vegans and the gluten-intolerant rejoice! So if you don’t know, now ya know.

photo

Knowing how good this stuff is for you, I wanted to come up with a recipe that would be so good it would convince you that something with a name like ‘nutritional yeast’ is actually delicious. Thus, Eggplant and Bulgur Lasagna w/ Nutritional Yeast “Gratin” was born. Okay, so it’s not really lasagna, nor is it topped with a true gratin, but it is a layered, warm, hearty meal with a tasty cheesy topping. Onto the recipe!

For starters, my HOMEMADE TOMATO SAUCE (which can be used in many things):

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What You’ll Need:

  • 1 tbs extra virgin olive oil
  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1/2 cup dry white wine
  • 4 large fresh tomatoes, diced (skin on)
  • 1 tbs tomato paste
  • Salt and freshly ground pepper
  • 1/2 tsp cane sugar (optional)*
  • 1/4 tsp cinnamon
  • 1/2 tsp paprika
  • 1/4 tsp allspice
  • 1/4 cup flat leaf parsley, finely chopped

How to Make It:

  1.  Heat olive oil in a large saucepan over medium heat. Add your chopped onion (with a pinch of salt) and sauté until tender. Add the garlic and sauté another few minutes until fragrant. Pour in your dry white wine (it should bubble and hiss) and deglaze the bottom of the pan. 
  2. Add tomatoes, tomato paste, sugar and spices. Bring to a boil, then reduce to simmer for 10-15 min. At the end add your parsley and turn off the heat. (You could also add fresh basil and/or oregano here if you’re a fan).

Now that you have that step out of the way, here’s what you’ll need for the rest of the “lasagna” fixings…

ROASTED EGGPLANT:

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What You’ll Need:

  • 1 large eggplant
  • 2 tsp salt
  • 1 tbs olive oil

How to Make It:

  1. Preheat your oven to 450°F.
  2. Cut your eggplant lengthwise into six 1/4″ slices.
  3. Generously salt both sides of each piece and set aside for 10-15 min. This will help remove excess moisture and any bitterness.
  4. Rinse eggplant and pat dry.
  5. Using a nonstick baking sheet, distribute your eggplant in a single layer. Lightly salt and oil the pieces on both sides.
  6. Bake for 1o min, remove and set aside.

MAKING BULGUR:

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What You’ll Need:

  • 1 cup bulgur
  • 2 cups water

How to Make It:

  1. Bring 1 cup of bulgur and 2 cups of water to a boil, then reduce to a simmer and cook for 10-15 min.
  2. Remove from heat and set aside.

ASSEMBLING THE WHOLE SHEBANG: 

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In a large (9″ x 13″) baking dish, start with a thin layer of tomato sauce. Then add half of your cooked bulgur. Top the bulgur with three slices of roasted eggplant.

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Repeat, ending with whatever is left of your tomato sauce.

Finish with la pièce de résistance, the “Gratin” topping:

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What You’ll Need:

  • 1/2 cup Nutritional Yeast
  • 1/2 cup whole wheat breadcrumbs
  • Salt and pepper, to taste
  • 1/2 tsp paprika

How to Make It:

  1. Mix nutritional yeast and breadcrumbs in a bowl with salt and pepper to taste. 
  2. Sprinkle evenly over the top of your lasagna.
  3. Dust the “gratin” with paprika for a bright finishing touch.
  4. Cover the pan with tin foil and place in your oven (pre-heated to 350°F this time) for 30 min. Uncover and cook an additional 10 min. Let cool for at least 10 min before serving.

Top each serving with 2 tbs of fresh, chopped parsley for an added hit of flavor. This will keep in your fridge for up to a week and can also be frozen for up to a month. Enjoy!

*One of my brilliant fellow yogis who shares my passion for finding healthy alternatives to traditional meals suggested the following: “instead of cane sugar just add a whole carrot then remove it when you are done. It add sweetness to the sauce and cuts the acidity of the tomatoes just like sugar.”

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Sunday Spread: Jerk Chicken, Spicy Beans

As a nutrition nut and yogini, I am all about healthy eating. Every now and again, however, comfort food is 1000% necessary. In a lot of families, it’s a tradition to have Sunday suppers that are more bountiful and indulgent than your average dinner. The other weekend, I tackled my own Sunday spread to impress a lucky gent, making Roasted Jerk Chicken for the first time with a side of Spicy Beans (recipes below). I also made some fried plantains, which were a tasty treat and great balance to the serious spice going on in this meal.

Though I’m deeming this a meal to have in moderation, there is still a whole lot of good nutrition going on here. The beans are full of dietary fiber, the tomatoes and tomato paste are a good source of heart-healthy and cancer-fighting lycopene, and the chicken is, of course, a great source of lean protein. And since you’re making it from scratch, you have complete control over the quality of your ingredients. Skip the fried plantains and the meal is overall quite healthful.

We enjoyed this with a bottle of Torrontés, a white wine from Argentina and currently my favorite for fish and chicken dishes. Pinot Grigio would be a comparable pairing if that’s more your style.

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ROASTED JERK CHICKEN

What You’ll Need:

  • 1 medium onion, coarsely chopped
  • 1 shallot, coarsely chopped
  • 5 cloves garlic, coarsely chopped
  • 3 habanero chili peppers, stemmed and seeded
  • 2 large limes, juiced
  • 2 tbs soy sauce
  • 3 tbs olive oil
  • 1 tbs salt
  • 1 tbs brown sugar, packed
  • 2 tbs fresh thyme leaves
  • 2 tsp Jamaican allspice
  • 2 tsp ground black pepper
  • 1 tsp nutmeg
  • 1 tsp cinnamon
  • 1 whole chicken

How to Make It:

  1. Blend all ingredients (except chicken) together in a blender until smooth.
  2. Place the chicken in a shallow roasting pan and cover thoroughly with marinade, rubbing it into all the nooks and crannies.
  3. Cover with plastic wrap and let marinate in the fridge for at least 1 hour, or as long as overnight. Remove from fridge and let sit at room temp for 1 hour prior to roasting.
  4. Preheat oven to 450° F (230° C) and cook chicken for 10-15 min. Then reduce temperature to 350° F (175° C) and roast for an additional 20 min per pound.
  5. Remove and let sit for at least 10 min before carving up.

SPICY BEANS

What You’ll Need:

  • 2 tbs olive oil
  • 1 medium onion, diced
  • 1 shallot, diced
  • 3 cloves garlic, minced
  • 1 15-oz can red kidney beans, drained and rinsed
  • 1 15-oz can white kidney beans, drained and rinsed
  • 1  15-oz can fire-roasted tomatoes
  • 1/3 cup tomato paste
  • 1 tsp paprika
  • 1/2 tsp chipotle pepper flakes
  • 1/2 tsp cayenne pepper
  • 2 tbs fresh thyme
  • 1 tsp dried oregano
  • 1 tsp salt
  • 2 tsp hot sauce (I like Frank’s Red Hot)

How to Make It:

  1. Heat olive oil in large saucepan over medium-high heat. Add onions and shallots and sauté until translucent, about 5 min.
  2. Add garlic and spices (paprika, chipotle pepper flakes, cayenne pepper) and reduce heat to medium, cooking for another 2-3 min.
  3. Add tomato paste, fire-roasted tomatoes (and liquids), and both kinds of beans. Add herbs (thyme and oregano).
  4. Bring mixture to a boil, then reduce heat to simmer. Add salt and hot sauce and let the ingredients cook on low heat for 45 min-1 hour (you can let this sit while the chicken is roasting).
  5. Taste for seasoning and adjust.

Get yourself a plate and pick your favorite cuts of chicken. Serve with a side of Spicy Beans over brown rice and enjoy!