Heart smart: February fare for your heart

Better Nutrition, Feb, 2005 by Greg Wenger

I think we should eat foods that are good for the cardiovascular system all year long. So, in the recipes that follow, I've used heart-healthy ingredients--artichokes, cranberries, raspberries, blackberries, green peas, whole wheat pastas, red beans, pinto beans and bulgur, just to name a few.

Enjoy mixing and matching the beans to make hot and cold dishes. Do the same with the fresh berries for delicious, healthful treats. These recipes are simple to make and fun to eat.

Organic Whole Wheat
Pasta with Snow Peas
and Sun-Dried Tomato

SERVES 4
30 MINUTES OR LESS

Whole wheat pasta is getting a new
life. It is showing up in all shapes
and sizes with added ingredients
such as flaxseed to aid in heart-healthy
eating. Whole wheat pasta
contains protective fiber and is a
good source of protein. Snow peas
are a great source of fiber and are
high in vitamin C. As you create
these recipes, you can see how easy
it is to make delicious food that is
good for your heart.

12 oz. whole wheat penne pasta

1 Tbs. olive oil

1 Tbs. minced garlic

1/2 cup julienned sun-dried tomatoes

1/4 cup sliced scallions

1/2 lb. snow peas

1/2 cup diced roma tomatoes

3 Tbs. fresh basil

1/2 tsp. salt

1/2 tsp. pepper

1. Cook pasta according to the package
directions.

2. While pasta is cooking, add
olive oil to large, nonstick saute
pan, and heat over high heat. Add
garlic and sun-dried tomatoes, and
saute for 1 minute.

3. Add scallions and snow peas, and
saute 2 minutes more.

4. Add roma tomatoes, basil, salt
and pepper. Saute for 1 minute
more. Turn off heat, cover pan to
keep hot, and set aside.

5. Drain pasta, and place on four
plates. Spoon tomato mixture over
pasta, and serve.

PER SERVING: 378 CAL; 13G PROT; 4G TOTAL
FAT (0.5G SAT. FAT); 71G CARB; 0MG CHOL;
296MG SOD; 6G FIBER; 5G SUGARS

3-Bean Soup

SERVES 8
30 MINUTES OR LESS

Soybeans are at the top of the chart
when it comes to the heart. They
contain nutrients such as phytoestrogens,
isoflavones, genistein and
daidzein. They are high in soluble
and insoluble fiber. Kidney and
white beans are good sources of protein,
potassium and phosphorus.
This soup with all the vegetables
and beans is a full-rounded meal.

4 cups vegetable broth

1/2 cup diced celery

1/2 cup diced carrots

1 cup diced onions

2 Tbs. Italian seasoning

1 15-oz. can raw soybeans

1 15-oz. can red kidney beans

1 15-oz. can white beans

1 16-oz. can diced tomatoes

1 Tbs. seasoning salt

1/4 tsp. black pepper

1. Put vegetable broth, celery, carrots,
onions and Italian seasoning
into large pot. Bring to a boil.
Reduce heat to low, and cook for
5 minutes.

2. Rinse all three beans in cold
water. Add beans, tomatoes, salt
and pepper to pot. Bring back to a
boil, and cook 5 minutes more, or
until carrots are just tender. Adjust
salt and pepper to taste, and serve.

PER SERVING: 553 CAL; 39G PROT; 13G TOTAL
VAT (2C SAT. FAT); 76G CARB; 1MG CHOL;
1,478MG SOD; 20G FIBER; 4G SUGARS

Tabbouleh with Berries

SERVES 4

Bulgur is a form of wheat. The
kernels are cooked with steam,
then dried and cracked. Bulgur is
ranked as one of the highest forms
of insoluble fiber. It is a good
source of protein and has lots of
vitamin E, niacin and magnesium.
If has lignans--phytoestrogens
that are thought to be high in
cardioprotective properties.

Raspberries are full of fiber,
beta-carotene, ellagic acid and
vitamin C. Blackberries are loaded
with anthocyanin pigments, which
are said to help the heart. Cranberries
are also packed with fiber
and ellagic acid.

2 cups water

1 cup dry bulgur

1/2 cup blackberries

1/2 cup raspberries

1/2 cup cranberries

1/4 cup fresh mint

1/8 cup olive oil

1/4 cup orange juice

1. Bring water to a boil.

2. Put bulgur in stainless steel
bowl, and pour the boiling water
over it. Stir bulgur, and cover. Let
stand 30 minutes.

3. Fluff bulgur with fork. Fold in
remaining ingredients. Serve warm
or cold.

PER SERVING: 196 CAL; 2G PROT; 8G TOTAL FAT
(1G SAT. FAT); 33G CARB; 0MG CHOL; 7MG
SOD; 5G FIBER; 19G SUGARS

Thai-Spiced Asparagus
and Assorted Peppers

SERVES 4
30 MINUTES OR LESS

Asparagus is a good source of protein
and some fiber. And it's an
excellent source of vitamin A,
potassium, vitamin B, copper and
zinc. Red bell peppers are full of
vitamin G, beta-carotene and fiber.
The chili peppers used in the Thai
chili paste contain capsaicin--the
ingredient that gives you "the
burn." It is said to help control cholesterol
levels.

Mix and match peppers; I have
seen as many as 15 different types
of peppers to choose from. Ask
questions of your produce assistant--some
peppers are very spicy.
This dish is wonderful served with
jasmine rice.

1 lb. asparagus

1 Tbs. virgin olive oil

1 tsp. minced garlic

1 cup julienned red bell peppers

1 cup julienned yellow bell peppers

1 Tbs. Thai chili paste

1/4 tsp. salt

1. Trim off the bottom two inches
of asparagus, and discard. Cut
asparagus in half.

2. Heat olive oil, garlic and asparagus
in large saute pan over medium-high
heat for 2 minutes.

3. Add red and yellow peppers, and
saute another 2 minutes. Add Thai
chili paste and salt. Saute for 1
minute more. Adjust chili paste and
salt to taste.

PER SERVING: 71 CAL; 3G PROT; 4G TOTAL FAT
(0.5G SAT. FAT); 8G CARB; 0MG CHOL; 469MG
SOD; 2G FIBER; 2G SUGARS

Artichokes with Balsamic
and Flax Oil Vinaigrette

SERVES 4

An artichoke is the unopened bud
of a flower. The latin name is
Cynara scolymus. There are said to
be up to 50 varieties grown around
the world, but only two are grown
in the United States. Artichokes
are packed with protective fiber,
vitamin G, folate, potassium and
phosphorus. Flaxseed is high in
omega-3s--which keeps our hearts,
eyes and brains in good shape.
Artichokes can be prepared in
many different ways. You can try
different sauces or add the artichoke
hearts to your salads or pasta.

4 whole artichokes

1 Tbs. seasoning salt

1 cup balsamic vinegar

1/4 cup brown sugar

1/8 tsp. salt

1/8 tsp. pepper

1 oz. flaxseed oil

1. Cut 1/4 inch from artichoke stems,
and trim the upper leaves inch to
remove sharp spine.

2. Place the artichokes stem down
in large pot. Sprinkle with seasoning
salt, and cover with hot water.
(I put a few plates on top to hold
the artichokes under the water.)
Bring to a boil. Cover and reduce
heat to low. Cook artichokes for
about 45 minutes, or until done.
To check if they are done, remove
an inner leaf and eat by scraping
your teeth on the lower to see if
it's tender. Drain water, and turn
artichokes over so all the water
drains out.

3. While artichokes are cooking,
combine vinegar, brown sugar,
salt and pepper in small pot.
Bring to a boil, reduce heat to low
and cook until mixture is reduced
by half.

4. To serve, cut artichokes in half,
stem side up, right down the middle
with serrated knife. Remove the
choke (the fuzzy stuff in the heart)
with spoon, and discard.

5. Add flax oil to the balsamic
reduction, and mix. Place artichokes
on plates face up, and drizzle
with balsamic vinaigrette.

PER SERVING: 187 CAL; 4G PROT; 7G TOTAL FAT
(1G SAT, FAT); 31G CARB; 0MG CHOL; 1,225MG
SOD; 7G FIBER; 13G SUGARS