Tuesday, February 14, 2017

Go light on the butter

Some folk actually prefer the light, clean flavour of margarine to butter.
My heart doctors all agree: go light on the butter. My heart-healthy diet demands spreads like Becel or Olivina. Butter is a no-no.

It's tough convincing folk that margarine, with its long list of ingredients and additives, is superior to butter. But, trust me, it is. At least, it is if you pick the right kind.

First, look for tubs of soft, spreadable margarine. These are generally trans-fat-free. You want to stay as far away from trans fats as possible. These fats are the worst fats. Next, check the saturated fat content. Less is better. Again, soft margarine is generally preferable to hard. Lastly, make sure the margarine is "non-hydrogenated."

I have some friends who often invite my wife and me for dinner. They keep a tub of Becel in their fridge just for me. But they insist on using butter despite the fact the husband has heart problems. And his brother has had to have stents inserted to open plugged arteries. They believe my fears are overblown and direct me to newspaper articles to support their position. Don't fall into the same trap. Newspapers can be poor sources for health information.

According to a recent article in a Harvard University health publication, many studies "have suggested that the type of fat in the diet is extremely important, and that replacing trans fat and saturated fat with unsaturated plant oils can have major health benefits."

The linked article quotes Harvard nutrition expert Walter Willett: "Making healthy types of fat in the diet a priority is one of the most important things people can do about their long-term health and well-being."

If you need more convincing, check out the following:

Is Butter Really Back? (Harvard Public Health magazine)
We Repeat: Butter is Not Back. (The Nutrition Source)
Butter is not back: Limiting saturated fat still best for heart health (Harvard Chan School release)

Monday, February 13, 2017

More from the New York Times

The New York Times has a wonderful cooking section. It is so good, and I use it so often, that I subscribe to the paper as my way of saying thank you.


I grabbed the above image to tempt you to click on the link: Linguine With Lemon Sauce.

Because of my heart condition, I substituted no fat sour cream for the heavy cream and I used two tablespoons of olive oil spread, Becel, instead of butter. If I wasn't avoiding saturated fat, doctors' orders, I'd have left the recipe alone. I like the taste and texture of cream and butter adds more flavour than the spread. Still, if you want a heart healthy meal, make my changes and enjoy. My wife still gave my dinner four stars.

The dinner is deficient in vegetables. I served asparagus on the side with a squeeze of lemon. The addition of the green stalks of asparagus kicked up the visual beauty of the dinner and the squeeze of lemon tied all together. When I make this again, and I will, I will make sure to serve asparagus off to the side.

Monday, February 6, 2017

America's Test Kitchen offers some excellent cookbooks


Having a heart condition does not mean giving up good cooking. In fact, I dine better today than I did before my condition was diagnosed. A few months ago I began following America's Test Kitchen online. I soon realized they often put their cookbooks on sale. I bought a number.

Tonight I made its braised cod peperonata recipe. It was excellent, both the recipe and the result. I made two modifications: I substituted herbs de Provence for the thyme and I added large chunks of mushrooms.

Here is a link to the recipe online: Braised Cod Peperonata. And here is a link to the America's Test Kitchen site where the book, The Complete Cooking For Two Cookbook, was on sale at the time that I wrote this post.

The next time I make this, I'm going to serve it on a bed of white and black rice. It will be a show stopper. Hmmm. Maybe I should invite some friends for dinner. If you make this, don't forget to have a glass of white wine with dinner. A quarter cup of white wine goes into the recipe. You must use the remainder within a day or two or it will go off. That would be such a waste.

Cheers!

Sunday, February 5, 2017

Navel oranges: an annual heart healthy treat


Around our house, navel oranges are an annual treat. When I worked in produce back in the late '60s, the business owner confessed navel oranges were his favorite. Valencias were nice but navels were the best: sweet, seedless, with an easy-to-peel skin. (To peel: quarter the orange and peel the skin free starting at the pointed ends.)

I love 'em, and so does my wife and granddaughters. Navels make a good afternoon snack, are wonderful accents when mixed into a green salad and they even make a great heart-healthy dessert when served alone or mixed with other fresh fruit. According to the Cleveland Clinic, orange coloured fruit such as oranges, cantaloupe and papaya are all rich in beta-carotene, potassium, magnesium and fiber.

In doing a little research to write this post, I've learned that there are a number of varieties of navel oranges. I gather, the Washington navel orange is the original and best known navel orange. And many folk claim that California oranges bearing the heritage sticker are the best of the best. I gather that oranges, like tomatoes, have been bred more for ease of handling and shipping than for flavour. The heritage oranges harken back to a time when flavour was king (or queen). For more info on heritage oranges click the link:
What is the Difference Between Heirloom and Regular Navel Oranges?

Here in London, Ontario, I buy my navel oranges at the Remark store on Hyde Park at Oxford Street. Often their oranges carry little, black, oval stickers emblazoned with the word "Heritage". If memory serves me correctly, these oranges are available each year mainly from January through April. It seems they are gone from the shelves by May at the latest.

Wednesday, January 25, 2017

Cauliflower Soup Seasoned with Medium Hot Curry


 I saw this on the Harvard Public Health site. It is really good advice:

Forget calories and focus on food quality. Let your body do the rest. . . . Any weight-loss approach that involves deprivation wears you down, psychologically and biologically. Give your body what it needs and it will reward you. Work with, rather than against, your body. (edited version)

Ingredients

1 lb. cauliflower
400 ml of 1% milk
1/4 teaspoon of medium hot curry powder
2 quarter-inch thick large slices of red onion
9 oven-roasted garlic cloves
a sprinkle of dry tarragon
a sprinkle of chopped or crumbled feta
salt and pepper to taste

I love making soup using cauliflower as the base. Cauliflower makes a thick, smooth soup but without adding fat-heavy cream. I used 1% milk for this soup but often I use low sodium chicken stock in the box. In these cases, I use no milk at all.

Put a tablespoon or so of extra virgin olive oil in a large pot and fry the red onion until it is translucent. Don't be cheap with the olive oil. We all need some fat and olive oil is one of the good guys. With the onion translucent, add the cauliflower and milk. Simmer until the cauliflower is soft. This may take about twenty minutes. Take care not to boil. When the cauliflower is done, add the medium hot curry and the oven-roasted garlic cloves.

Using an immersion hand blender, mix the cauliflower, garlic, curry and milk until thick, creamy and smooth. If necessary, turn up the heat under the pot for a few seconds to bring the soup to serving temperature. Spoon into bowls, add a sprinkle of dry tarragon and some crumbled feta cheese, and serve.

Time-saving tip

A small, grocery store near my London, Ontario, home has oven-roasted garlic in the antipasto bar. I used this in my soup. It saved me from having to roast my own garlic. Roasting the cloves isn't difficult but it does add another step to the prep time. Look for oven-roasted garlic cloves in a grocery store near you. Maybe you will get lucky.

Equipment tip

Many sources claim the Breville BSB510XL Control Grip Immersion Blender is one of the best. I found it available at Best Buy on sale for a hundred bucks. Regularly it sells for $120. If you don't have an immersion blender, the Breville is worth a look.

A fine recipe from the New York Times

Tonight I made a ragout recipe that I saw in the New York Times. It was very good but a little on the hot and spicy side. I might have over done the cayenne pepper. I put a dollop of no-fat sour cream on top of the ragout and this plus the rice helped to lessen the heat.

I wish I could have gotten a picture of this dinner. Visually, it was a ten. First, I laid down a circle of white, basmati rice. I left a hole in the middle to cut the calories. Then I laid down a second circle of rice but this time it was black rice. I got the wonderful, black rice on sale at HomeSense. It had a nice texture but it was the dramatic look that made this rice worth the effort.

And the rice did take a little effort as I cooked two pots of rice. I did not mix the rice during the cooking. I've learned the black colour comes out in the water and stains the white rice a dark, almost black shade. The lovely white and black contrast is lost.

I spooned the ragout into the middle of the plate and then one side of the plate I placed a large bunch of bright, green broccoli and on the other side I placed a grilled, spicy, turkey sausage. If I make this again, and I think I will, I will cut the grilled sausage into large sections and drop all into the ragout. I found the turkey sausage dry. I think finishing it in the ragout for about ten minutes will add moisture.

I don't have a proper flash and the window light was gone at 5:30 p.m. when I served dinner. The room lights make the food look funny. I need daylight to get good pictures. I either have to get my meals together by 5 p.m. at the latest or wait for spring before taking any pictures.

Wednesday, January 18, 2017

Zucchini ribbons topped with hot sauce rich with flavour

This was one of the best vegetable dishes we have ever made.

Mix oodles of good, healthy stuff and put the mixture on top of noodles carved from a few raw zucchini squash and you have one fine dinner. And, it's quick to make plus very heart healthy to boot.

It took but a couple of minutes to shred the zucchini.
Kitchen shops sell inexpensive tools to carve vegetables into long strips resembling spaghetti. I got one for Christmas and tonight my wife and I used it. Wow! The results were wonderful.

First, we made the ersatz spaghetti using two fresh zucchini and then we set the zucchini noodles to the side. The next time we will use three zucchini. When briefly fried, the zucchini shrinks in volume.

Next, we fried four large, chopped mushrooms in a clean, light, virgin olive oil. Before the mushrooms were done, we added a teaspoon of coarsely chopped garlic. This coats the mushrooms, giving them a hint of garlic flavour. We often use chopped garlic that comes in an incredibly large jar from Costco. It keeps well and the taste is very light.

Low in calories.
Quickly, and in order, we added eight, quartered small tomatoes, about two ounces of chopped, bottled artichoke, some zucchini disks made from the stubs leftover from the noodle making, two chopped green onions, eight roasted garlic bulbs halved, and four tablespoons of Paese Mio Hot Chili Pesto. (If you cannot find the Paese Mio, chop up a small, hot, chili pepper.) As soon as the mix was evenly coated with pesto, we pushed the mix to the side of the large, deep non-stick frying pan. (The next time we made this, we used a second large pan for frying the noodles.)

We added a little more olive oil, keeping it on the clean side of the pan, and then we dropped the strands of zucchini into the hot oil. Being thin, it cooked quickly. Before the zucchini could lose all its raw crunch, we mixed it with the mix sitting off to the side. As a finishing touch, we added two ounces of soft, low-fat, goat cheese. We mixed all and served it with a light dusting of grated Parmesan cheese.

This meal was a nine. It could have been a ten but the rich mix of colours were a bit too muted. I think serving the zucchini as a base, maybe "buttered" with a little Becal margarine containing olive oil, and then topped with the sauce mixture would have added the missing visual punch.