Eating Bright for Heart Health – Cooking with the Cardiologist

Dr. Whitney from Bryan Heart and I are busy working on the night’s meal. We received great comments from class participants and empty plates! Recipes follow.

Massaged Kale Salad
Serves 8
All You Need:
2 bunches kale (Produce)
½ cup freshly grated Parmesan cheese (Dairy)
1/3 cup extra virgin olive oil (Aisle 4)
¼ cup Hy-Vee lemon juice (Aisle 7)
3 large cloves garlic, minced (Produce)
1 tablespoon soy sauce or Dijon mustard (Aisle 3)
½ teaspoon ground pepper (Aisle 5)
¼ teaspoon Salt for Life ™ (Aisle 5)
All You Do:
1. Strip leaves from the kale stems; discard stems. Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan cheese, oil, lemon juice, garlic, soy sauce, pepper and Salt for Life™
2. With clean hands, firmly massage and crush the greens to work in the flavors. Stop when volume is reduced by half. The greens will look a little darker and shiny.
Nutrition Facts
170 calories, 12 g fat (2.5g saturated fat, 9 g monunsaturated), 5 mg cholesterol, 310 mg. sodium, 11 g carbohydrates, 7 grams protein, 230 % DV Vitamin A, 230 % DV Vitamin C, 25% Calcium, 10% DV Iron. Source: Hy-Vee

Watermelon Herb Salad
Serves: 8

All You Need:
½ watermelon (Produce)
2 cups chopped assorted tomatoes (Produce)
1 cup diced cucumber (Produce)
1 avocado, diced (Produce)
½ cup chopped fresh basil (Produce)
½ cup chopped fresh mint (Produce)
½ cup chopped fresh chives (Produce)
¼ cup fresh lime juice (Produce)
¼ cup olive oil (Aisle 4)
Salt for Life™ and pepper, to taste (Aisle 5)
All You Do:
1. Remove skin from watermelon and dice the flesh. Place into large bowl, along with other vegetables and herbs.
2. In mesauring cup, stir together lime juice, oil, Salt for Life™ and pepper.
3. Pour dressing over salad, toss well and serve.
Nutrition Facts: (per serving)
Nutrition Facts
200 calories, 11 g fat (1.5g saturated fat, 7 g monunsaturated), 0 mg cholesterol, 10 mg. sodium 26 g carbohydrates, 3grams protein, 45 % DV Vitamin A, 60 % DV Vitamin C, 4% DV Calcium, 6% DV Iron.
Source: Allergic Living September 2012.

Classic Salmon Burger
Serves: 5 (3-oz. burgers)

All You Need:
1 lb sockeye salmon (Meat)
2 tablespoons + 2 teaspoons Hellmann’s mayonnaise (Aisle 3)
3 tablespoons finely chopped scallions (Produce)
6 ½ tablespoons Hy-Vee dried potato flakes (Aisle 5)
1 tablespoon Hy-Vee lemon juice (Aisle 7)
1 tablespoon Hy-Vee Dijon mustard (Aisle 3)
1 teaspoon Salt for Life™ (Aisle 5)
1 teaspoon Citrus Grille Seasoning
1/3 teaspoon ground black pepper (Aisle 5)
Pinch of Tone’s cayenne pepper (Aisle 5)
All You Do:
1. Mince salmon. Mix salmon with remaining ingredients until well blended. Form mixture into 5 patties, shaping into about ½-inch-thick patty. Cover and chill (at least ½ hour to allow patties to set) until ready to grill.
2. Grill
a. Preheat grill to medium heat. Lightly coat both sides of burgers with cooking spray. Place patties on grill rack and grill 2-4 minutes. Carefully turn patties and grill for an additional minute (or until desired degree of doneness).
b. Enjoy plain or with bun.
3. Stovetop
a. To cook on stovetop, heat the olive oil in a grill pan over medium heat. Once oil is hot, cook patties 4 minutes per side, or until nicely browned.
Nutrition Facts: (per serving)
260 calories, 18 g fat (3.5 g saturated), 55 mg cholesterol, 280 mg sodium, 4 g carbohydrates, 19 g protein,2% DV Vitamin A, 10% DV Vitamin C, 2% DV Calcium and Iron. Source: Chef Kim from Hy-Vee.

* To Lower the Fat: Use a Light Hellmann’s Mayo or plain, non-fat Greek yogurt

Cucumber Dip
Serves 8
All you need:
2 cups non-fat, plain Hy-Vee Greek yogurt (Dairy)
1 medium cucumber, seeded, peeled and chopped (Produce)
1/4 cup sliced green onions (Produce)
2 tablespoons lemon juice (Aisle 7)
2 teaspoons dill weed (Aisle 5) Or Gourmet Gardens
1/8 tsp freshly ground pepper (Aisle 5)

All you do:
1. Place yogurt in a medium bowl. Stir in cucumber, green onions, lemon juice, dill and pepper. Cover and chill until ready to serve. Serve with fish, raw vegetables and/or pita bread wedges, if desired. Optional: if using regular nonfat plain yogurt, strain overnight for a thicker consistency.
Nutrition facts per serving:
45 calories, 4 g carbohydrate, 7 g protein,0 g fat, 0g saturated fat, 1g fiber, 5mg cholesterol, 25 mg sodium. 8% DV Vitamin C and Calcium. 2% DV Vitamin A and Iron. Source: Try-Foods International

Caramel Dip
Serves 16
All You Need:
1 (6 ounces) container light firm silken tofu (Produce)
¼ teaspoon Salt for Life™ (Aisle 5)
1 ½ teaspoons lemon juice (Aisle 7)
½ cup brown sugar (Aisle 7)
½ cup Delecta (Aisle 7) or 1/4 teaspoon NuNaturals NuStevia
Simply Syrup (HealthMarket)
All You Do:
• Mix all ingredients in a blender until smooth. Refrigerate. Serve with Honeycrisp apples.
Dip will get thick as it sits in refrigerator.
Nutrition Facts per serving:
30 calories, 0 g fat (0 saturated fat), 1 g protein, 8 g carbohydrates, 20 mg sodium, 0 mg cholesterol. Adapted from the Nebraska Soybean Board.

Chicken cacciatore with spaghetti squash

Curtis Stone’s Chicken Cacciatore Serves 8
All you need:
2 tbsp olive oil
1 ½ lb boneless skinless chicken thighs (or 8)
½ tsp kosher salt, plus more to taste
¼ tsp freshly ground black pepper
3 oz sliced pancetta, coarsely chopped into about ½-inch pieces
8 oz cremini mushrooms, quartered
1 small red bell pepper, diced
½ onion, thinly sliced
4 garlic cloves, minced
2 large thyme sprigs
1 fresh bay leaf
½ tsp dried oregano
¼ tsp dried hot red pepper flakes
½ cup dry white wine
1¼ lbs fresh very ripe tomatoes (about 5 medium)
¾ cup chicken broth
6 pitted Kalamata olives, coarsely chopped
1 tbsp chopped fresh flat-leaf parsley leaves
1 tbsp thinly sliced fresh basil leaves
¼ cup freshly grated Parmesan cheese

All you do:
1. Heat heavy large frying pan over medium-high heat and add oil to the pan.
2. Season both sides of chicken with ½ tsp salt and ¼ tsp black pepper. Cook chicken until it is pale golden brown, about 3 minutes per side. Transfer chicken to a medium bowl.
3. Reduce heat to medium and add pancetta to same pan. Sauté until golden, about 3 minutes. Using slotted spoon, transfer pancetta to a small bowl.
4. Add mushrooms to pan and sauté until they become tender and golden, about 5 minutes. Add bell pepper and onion and sauté until they are tender, about 5 minutes.
5. Add garlic, thyme, bay leaf, oregano and red pepper flakes and sauté until garlic softens, about 1 minute. Add wine and simmer until it is reduced by half, stirring to scrape up browned bits on bottom of pan, about 1 minute.
6. Add tomatoes and their juices, chicken stock and olives. Bring to a simmer, then reduce heat to medium-low. Return chicken and its accumulated juices to pan, nestling chicken into sauce.
7. Gently simmer uncovered until tomatoes melt into sauce and sauce thickens slightly, about 40 minutes. Remove thyme stems and bay leaf. Stir in parsley and basil. Spoon chicken and sauce onto plates. Sprinkle with reserved sautéed pancetta and Parmesan cheese and serve.

Nutrition facts per serving: 225 calories, 12 g fat, 3.5 g saturated fat, 0 g trans fat, 80 mg cholesterol,
570 mg sodium, 7 g carbohydrates,1 g fiber, 3 g sugar, 21 g protein. Daily values: 20% vitamin A,
45% vitamin C, 7% calcium, 10% iron.

Spaghetti Squash Serves 8-10
All you need:
2 medium (approx. 3 lbs each) spaghetti squash, cut in half
¼ cup water (if microwaving)
All you do:
1. Preheat oven to 350 degrees. Place spaghetti squash on a cookie sheet.
2. Bake at 350 degrees for about 45 minutes. Or, to microwave, place squash, cut side down, in a shallow dish; add 1/4 cup water. Cover tightly and microwave on HIGH 6 minutes per pound.
3. After the squash is finished cooking, take a fork and scoop out the insides. It should come out with a stringy, spaghetti-like texture. Serve with sauce from chicken cacciatore. Larger spaghetti squash are more flavorful than smaller ones.

Nutrition facts per serving: 25 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 20 mg sodium, 6 g carbohydrates,1 g fiber, 3 g sugar, 1 g protein. Daily values: 2% vitamin A, 6% vitamin C,2 % calcium, 2% iron.

Win Big with a Healthy Tailgate

Tailgating is the quintessential fall activity! Whether you are grilling in your backyard or the stadium parking lot, tailgating brings a big crowd with big appetites. You don’t have to spend all day cooking for your hungry guest – let Hy-Vee be your resource for delicious “semi-homemade” tailgate treats!

o Wild garden Hummus (Nuval 53-51) and FSTG multigrain chips (Nuval 43) or whole grain Kashi Zesty Salsa Pita Chips (Nuval 29) or Back to Nature Multigrain Flax crackers (Nuval 37) make a wholesome snack! For a new twist, try Edamame Hummus (see recipes)
o Hy-Vee Salsa and Garden of Eden Blue chips (Nuval 27)
o Hy-Vee Sweet potato chips Nuval 25 or Garden Veggie Chips Nuval 36
o Xochil corn chips (Nuval 28) with Desert Pepper Bean Dips (Nuval 42-58) Or Amy’s Black Bean Salsa with Corn (Nuval 35)
o PB 2 powdered peanut butter for Ants on a Log
o Chia seeds for salad dressing, jams, smoothies, and much more
o Chobani for dips
o Black beans (no salt added) for salsa, tacos, burritos and eggs.
• Hy-Vee Meat Counter
o Pre-made kabobs (think school colors!) with Sesame Soy marinade – (see recipes)
o Buy pre-cooked smoked pulled chicken and spend time preparing your secret sauce!
o Hormel pre-seasoned pork loins are fantastic – ready on the grill in just 45 minutes – they are moist and tender! Try serving it sliced or on a ciabatta roll.
o Whether you grill Hy-Vee chicken or Aidell’s chicken sausages, you can spend your time with the many delicious toppings (sauerkraut, grilled onions and peppers, hot mustard sauce). Yum!
o Sour-dough bread bowl are very versatile – whether you use it as dip or soup “bowl” or grill it with a little cheese – it is sure to be a crowd pleaser. See the Savory Party Bread recipe.
o Bruschetta made with Take/Bake bread
o Pretzel rolls made with New Smart Chicken pure chicken breast slices
• Whole grain ciabatta rolls, Hy-Vee’s fresh baked whole grain hamburger, hotdog, and brat buns are all tailgating essentials! What about a Grilled Portabella skin served on focaccia bread (see recipes).
• Salad Bar
o Make your favorite dip with fat-free/light sour cream or plain Greek yogurt, but let the Hy-Vee Salad bar cut up all those veggies and fruits for you!
o Give your veggie tray some pizzazz by using vegetables for “dishes” – cabbages, tomatoes and peppers cored all make fantastic bowls for dips.
o Gourmet Garden Herbs are a fantastic time-saving find – they are fantastic in dips, marinades and all your favorite recipes! See the recipes for a super easy and delicious guacamole recipe!
o Fruit and vegetable kabobs can be served raw or grilled with your own special sauce or dip. Again, think School Colors (Nebraska – strawberries, raspberries, apples, pears, alternated with small pieces of pound cake)
o Avocadoes for butter substitute or a sandwich spread
o Cauliflower for a pizza crust, rice or mashed potato substitute
o Zucchini for lasagna noodles.

o Flatbread Roll-ups are a great twist to the traditional sandwich. Try a “make your own” sandwich bar, with sliced deli cheese and meats and sliced veggies from the salad bar.
o How about grilled pita pizzas? Again, make your own pizza bar allows your guest to all be satisfied. Your Hy-Vee salad bar is a great source of pre-cooked grilled meats, vegetables and toppings!
o Try fresh mozzarella with cherry tomatoes marinated in balsamic vinegar, basil, Italian seasoning or Italian dressing.