Broiled Salmon with Basil and Chili Sauce


Salmon is a very heart healthy fish. Loaded with lean protein, minerals and Omega-3 fatty acids, salmon has found a place into the menu's of a variety of cuisines. Tomatoes contain Lycopene,Folate, Vitamin C and potassium. A combination that has been shown to aid in the reduction of heart diseases and come cancer. Below is an easy way to blend familiar flavors into a quick, easy and healthy meal.


4.  6 to 8ounce Salmon fillets(buy them from a fish monger/ask him to take out the pin bones/Go to Costco or the like and buy you fish frozen - it is actually a lot healthier then you think. Either way, go get some fish!)

1.  12 or 16 ounce can Chopped Tomato.

1 tablespoon Srirarcha Chili Sauce (It's Thai, not to spicy & has a picture of a Rooster on it) or hot sauce of your liking.

1 clove Garlic, crushed and minced
1 Red Onion, peeled and sliced as thin as you can.
2 Tablespoons Chopped Basil (you can use Dried but, fresh is the BEST!)

*Please soak your basil leaves while they are whole and rinse them well, Basil is notorious for collecting sand & dirt)

1 ounce Extra Virgin Olive Oil.
Kosher or Sea Salt & Pepper to your liking.
*Cut down on salt as much as you can if you have blood pressure or any type of heart disease in your family, article to follow*

Needed: 1Toaster oven or Conventional oven preheated to 350 degrees
             1 Sheet pan/tray/heat resistant cooking device.
             Enough Aluminum foil to cover the cooking tray/pan

1)  Coat your Salon fillets with the EVOO and place them on the aluminum foil covered tray.

2) In a medium bowl, mix your Tomatoe, Chili Sauce, Garlic and Onion together. Taste it, yes you have to taste it other wise you will not know if you need to put any salt and pepper into the mix.

3) Add Salt and pepper if you think the mixture calls for it, because right now, there is no seasoning on your fish. When satisfied with the flavor, cover each fillet with one tablespoon at a time; making sure the Salmon Fillets are all equally covered.

Place in your oven and cook at 350 degrees for 10 minutes or until done to your liking. If you wish, serve with a slice of lemon (please take  seeds out), and a glass of high quality h2o and Bon appetito!

 *I eat a lot of sushi so I like my fish a little pink and mushy in the middle. Most people do not so start cooking with ten minutes. You will be at a rare-medium rare at this point depending upon your oven. Give your fish a poke, it the Salmon is to soft for you, cook for another 5 minutes and test again and see where you are, do not be afraid to cut a piece in half if you have to. You are going to eat it anyway.

* Make sure to spread the fillets out evenly when you place them on the tray. If they are too close together it will effect your cooking duration.

Almonds, a Heart Healthy Snack that can help make you skinny!

If you type almonds and Heart Health into any internet search engine, the results will seem endless. Almonds have been linked to lowering Cholesterol (LDL the bad one), weight loss (Fiber/Protein) and are packet with vitamins and nutrients. All in one handful. It amazes me how much information is written about a nut. Makes you kind of wonder if all these people are on to something.

For a heart healthy snack eat one handful of Almonds & a tall glass of water. The Almonds will provide you a plethora of nutrients while the water will hydrate you and with the Almonds, boost your metabolism. If you don't belive me call the American Hear Association, Mayo Clinic, American Dietetic Association and tell them they are wrong.

One serving a day is all you need for a healthier heart and slimmer waistline.

Eat up America!

ADA
American Heart Association
Mayo Clinic
http://www.nutritiondata.com/facts/nut-and-seed-products/3085/2

Steal Cut Oatmeal with Walnuts & Strawberries


Talk about a Heart Healthy hat trick. McCanns Steel Cut oatmeal in my opinion is the best. McCanns actually leaves the oats whole (Whole Grain) allowing you to enjoy the nutty aroma and flavor as well as a plethora of nutrients like Fiber, Iron, B vitamins and even a bit of protein. http://www.mccanns.ie/

It's heart healthy aspect - Lowers cholesterol (Fiber). 

Strawberries add a sweetness to the meal but is also loaded with Potassium, which helps your heart beat.
Walnuts are loaded with protein, fiber and potassium BUT, are a good source of Alpha-Linoleic Acid - reduces saturated fat in the blood stream and help reduce the risk-of heart disease and heart attacks.

1/4 cup Steel Cut whole oats (Soaked over night. Pour 1 cup hot water into a bowl containing 1/4 cup Oats, cool and allow the rest in a refrigerated area overnight. 
1 cup water (or 1/2 cup water & 1/2 cup Skim Milk)
1/2 cup sliced strawberries
1/2 cup chopped walnuts
1 pinch cinnamon
1 tsp all natural honey (or 2 tablespoons if you have a sweet tooth but remember! this is Heart Health Awareness Month, easy with the extra calories) 

1) Bring the Steel Cut Oats,water and cinnamon to a boil , lower your temperature so that the water is just lightly bubbling (a simmer) and let it cook for 9-10 minutes or until tender.

* Whole oats will always feel a bit fibrous even when completely cooked (think an al dente risotto feel)

2) Spoon the Oatmeal into a bowl and mix in your Strawberries, Walnuts, teaspoon of honey and have breakfast.

* Yes strawberries may cost $2-$3 dollars a pint and Walnuts are more expensive then peanuts but, the last time I checked Pharmaceutical companies are not giving away any coupons for any Heart Disease or cancer medications.

What have you got to loose beside your gut.

If you are in Brooklyn for inexpensive produce, go to 3 Guys From Brooklyn http://3guysfrombrooklyn.tripod.com/ They have the most reasonable prices you will find anywhere. If you don't thinkso, please share where your favorite store is.

Go Red for Women!
http://www.webmd.com/heart-disease/potassium-and-your-heart
http://men.webmd.com/features/walnuts-why-you-need-them