February 14, 2008

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Hearts and fibers
How to eat to protect your ticker
By Linda A. Odum food@hippopress.com

February is American Heart Month. Since 1963, Congress has required the President to proclaim this special month as a way to promote cardiovascular health awareness.

Heart disease is the leading cause of death in the United States. Perhaps the simplest way to avoid this condition is through dietary choices.

“For optimal heart health, we want our blood vessels to be flexible and elastic and we want our blood to flow freely,” said registered dietitian Hilary Warner of Nutrition Works! in Concord. “Eating the wrong foods causes our blood vessels to get stiff and inelastic and the platelets in our blood to clump together. Eating a large fatty meal can negatively affect heart health for six hours!”

Warner noted that a heart healthy diet:
• is as low in saturated and trans fat as possible,
• contains omega 3 fats, preferably from oily fish, although omega 3 fats from plants are also beneficial,
• is high in fiber, especially soluble fiber, and
• contains less than 2,300 mg sodium each day.

Foods such as colorful fruits and vegetables; fiber-rich foods (barley and oatmeal); oily fish (sardines, herring, salmon and tuna); and a sprinkling of healthy fats from foods like nuts and nut butters, and canola and olive oil, all help keep the heart in good working order. Tea, red wine, dark chocolate and turmeric are also good for the ol’ ticker.

“When I think of eating for your heart at this time of year, I think of making wonderful soups and stews that include lots of ingredients with soluble fiber, like barley, legumes, peas, carrots,” Warner said. “I think of desserts like poached pears, apple crisp with oatmeal and walnuts, and muffins and cookies made with grated carrots, applesauce, walnuts, oatmeal, white whole wheat flour, and canola oil.  I think of starting the day with a bowl of hearty oatmeal jazzed up with ground flax seed, walnuts, frozen blueberries, and soy milk or yogurt.”

Warner added, “In general, no one food will kill you or cure you. When I meet with clients, I am usually more concerned about all the heart health foods they are not eating than I am about the junk they are eating.”


Wiley Publishing has come out with a new hearth health edition of the Betty Crocker Cookbook, highlighting recipes that are low in fat. Try the Cuban Black bean Soup for a warm, satisfying, heart-healthy meal.

Cuban Black Bean Soup
Adapted from Betty Crocker Cookbook: Hearth Health Edition
Serves 8
2 tablespoons canola oil
1 large onion, chopped
3 cloves garlic, finely chopped
2 2/3 cups dried black beans, sorted and rinsed
1 cup finely chopped cooked ham
3 cups low-sodium beef broth
3 cups water
1/4 cup dark rum or apple cider
1 1/2 teaspoons ground cumin
1 1/2 teaspoons dried oregano leaves
1 medium green bell pepper, chopped
1 large tomato chopped
In a 4-quart Dutch oven, heat oil over medium heat. Cook 1 cup chopped onion and the garlic in the oil 4 to 6 minutes, stirring occasionally, until onion is tender.
Stir in remaining ingredients. Heat to boiling. Boil 2 minutes; reduce heat, cover and simmer about 2 hours or until beans are tender.
Serve soup topped with chopped eggs and/or onions.


2/7/2008 A romantic dinner for two

1/31/2008 Celebrate Mardi Gras
1/24/2008 Morroccan in Milford
1/17/2008 The chef is inn
1/10/2008 Italian street food in NH
1/10/2008 The contorni approach
1/3/2008 Like Disneyland for foodies
12/27/2007 More food and wine events, a menu for the bar
12/20/2007 Lots of dough
12/13/2007 Gifts for gourmands
12/6/2007 Making spirits really bright
11/22/2007 Just don't ask them to cook
11/15/2007 Easy as pie
11/8/2007 Italian eats, bistro style
11/1/2007 Bringing Italia to New Hampshire
10/25/2007 Trick or treat, the grown-up version
10/18/2007 Shop where the pros go
10/11/2007 Enjoy apple season from orchard to plate
10/04/2007 Tradition on the menu
9/27/2007 Meet your pig
9/20/2007 In search of the right meat
9/20/2007 Vegan blogger branches out
9/13/2007 Get ready to eat
9/6/2007 Fifty years of fair
8/30/2007 The buzz about peach fuzz
8/23/2007 Enjoy the Caribbean, sans hurricanes
8/16/2007 Festival weekend
8/9/2007 Still time to scream
8/2/2007 Perfecting a pound of pasta
7/26/2007 Gourmet Concord?
7/19/2007 Tart treats of a New Hampshire summer
7/12/2007 Reintroducing ratatouille
7/5/2007 Time to hit the grill
6/28/2007 Peanutty dinner delight
6/21/2007 Spicy meat, grilled meat and saucy meat
6/14/2007 Holy Barbecue
6/07/2007 A wine for Red Sox
5/31/2007 Pinot noir romance
5/24/2007 Josh Logan eats (not before shows)
5/17/2007 Baklava, spanakopita and souvlaki — a.k.a. dinner
5/10/2007 Cremeland celebrates 60 years of burgers and shakes
5/3/2007 New eats in bloom
4/26/2007 Pho sure
4/19/2007 Cakes, cow-free
4/12/2007 Serving up the first square
4/5/2007 More than just a chocolate bunny
3/29/2007 New 'nuches
3/22/2007 A taste of genuine sweetness
3/15/2007 From homemade to home business
3/8/2007 Shop the farmers' market year round
3/1/2007 Feeding Mama Kicks
2/22/2007 Keepers of the vino
2/15/2007 Noodly comfort food
2/8/2007 The luxury of osso bucco
2/1/2007 Super platters for the Super Bowl
1/25/2007 It's a wrap
1/18/2007 The writing foodie
1/11/2007 Where the beef is, piled high and hot
1/04/2007 The healthy foodie
12/28/2006 The return of pasta and fall of the diet: the year in eats
12/21/2006 Organic on the ice
12/14/2006 French but not fussy
12/07/2006 Southeast U.S. culture, in sandwich form
11/30/2006 Bites of comfort with chips of happiness
11/23/2006 Cityside adds class to conveniece
11/16/2006 Easier-to-enjoy Thanksgiving feasts
11/9/2006 The new classic
10/26/2006 Whip up a quiche
10/19/2006 A new way to crepe
10/12/2006 Comfort food for blokes and birds
10/05/2006 Smaller crop but still red and delicious
09/28/2006 The crunchier, lighter, healthier wrap
09/21/2006 City bagels in suburbia
09/14/2006 Cracking the custard code
09/07/2006 Eat your way down the block
08/31/2006 New flavors for an old summer dish
08/24/2006 Way down south in Hollis
08/17/2006 Frappe vs. milkshake
08/10/2006 Enjoy the bluest month
08/03/2006 Death of Toro
07/27/2006 Vacation on a plate
07/20/2006 Hitting barbecue big time
07/13/2006 Relishing the raspberry
07/06/2006 Are your edible souveneirs kosher?
06/29/2006 Fish, upscale
06/22/2006 Sweet rosey taste of summer
06/15/2006 When to pull out the EVOO
06/08/2006 What can you grill?
06/01/2006 Taste of downtown Nashua
05/25/2006 Deulge at farms
05/18/2006 Adorable and delicious
05/11/2006 Rub down
05/04/2006 Pinot to go
04/27/2006 A bit Italian, a bit egg foo young
04/20/2006 Meatier than breakfast...
04/13/2006 Let yourself eat cake
04/06/2006 Fear not the Risotto
03/30/2006 Making Friday a fishy delight
03/23/2006 The Thin Mints are here
03/16/2006 Divining your personality from pizza
03/09/2006 Cooking up a big bowl of comfort
03/02/2006 Dumplings demystified
02/23/2006 Carbs and comfort all the way
02/16/2006 She sells sushi by the sea shore
2/09/2006 Biting into the burger with bling
02/02/2006 Forget formal dining, head to the bar
01/26/2006 Goodbye rooster, hello year of the dog
01/19/2006 The secret lives of chefs
01/12/2006 Cooking up a pot of delayed gratification
01/05/2006 A sunny Italian side dish
A year of eats

All-you-can-read guide to breakfast
A bagel by any other l
abel
A picnic — it’s romance with ants
A sweet burst of summer, in stages
Beef, It's What's For Dinner, Lunch, And Dessert
Be it ever so humble, the burger rules
Blockbuster snacks for your movie
Box Of Chocolates
C Is For Cookie And Christmas And Cool Combo
Celebrating A Holiday For The Rest Of Us
Celebrate Easter In A Sugar Coma
Chat And Chew

Chinese soup is magic
Chocolate cake makes everything better
Chocolate, Part II
Competition flows like chocolate
Corn Flake Chicken, Honeycomb Salad
Dining at the "Your House Bistro"
Don't Dread The Bread
Dress Up Your Next Meal
Drinking Out Of The Box
Eating Your Way Back To Health
Empanadas
Enter Soup
Experiments With Very Bad Brownies
Feeding A Crowd The Morning After
Follow the cider house rules
Fresh Herbs
Go ahead — run silent, run deep
Goodbye corn syrup, hello organic oatmeal
Go Indian for Thanksgiving
Grilled Cheese Junkie

Halloween candy for grown-ups
Have a Happy Meal and a happier wallet
Holiday Cookies - The Easy Way
Holiday Potluck 101-Tips For The Kitchen Novice
Home-Based Date
How do you like them apples?
In-A-Pinch Love Feast
It's not easy to be cheesy
It’s not Christmas without tamales
Lest We Forget The Humble Squash
Keeping your cool while you eat
Living through your salad days

Looking Beyond The Hot Dog Stand
Lunching your way to a less toxic you
Meat's meat and a man's gotta eat

Moist and delicious chicken — no, really
Oatmeal Cookies, The Miracle Cure
Oscar Night, When The Stars Come Out To Eat

Offering Up A Slice Of Teriyaki Pie
Pot Pies Are Darn Tasty
Pumpkin-Flavored Treats
Small Plates Are The Next Big Thing
Speedy 'za not pie in the sky
Steak: it’s what’s for dinner, again
Summer coolers, just add sunlight
Summer Squash
Super Bowl Grub
Take A Walk On The Dark Side
Taste of Manchester Event
The Cosmopolitan
The joys of a simple oatmeal breakfast
The return of comfort food
The One-Note Cook Book
The New American Plate Cookbook
The Stickiest, Hottest & Sweetest Of Love's Labors
The taste of retro
The Unheralded Peanut Butter Cookies
The union of sweet and heat
The Weekly Dish (12-16-04)
The Weekly Dish (12-23-04)

The Weekly Dish [1-13-05]
There's a Barbecue Bonanza Next Door
Week Four: Adding Diet To The Mix
What Was Hot And Haute In 2004
When $$ trumps urge to dine out
When in doubt, go for the organic
When nothing else will cool, Slurp it
You Say Potato, She'll Say Potato,Too
You say tomato, writer says lunch