Recipe - Cajun Chicken & Ham Gumbo

This one is a favorite of mine, and it has been cobbled together over the years from parts of several different recipes. One of the great things about Cajun cooking, for me, is that - like Italian food - it is so open to improvisation. It is very easy to substitute different meats and seafood, vegetables, and even spices, and still have an authentic and amazing tasting dish. I used cooked chicken that I had left over, but you can also use raw chicken thighs (which the recipe calls for) - diced and sauted in olive oil before adding the veggies and ham.

The version below is the one I just made last week, and it was one of my favorite interpretations that I've made of this. But feel free to make it your own! Add andouille sausage, or substitute smoked sausage for the ham. Add or substitute in shrimp or crawfish instead of chicken. Add green peppers (which I normally always do, but this time I didn't have any, so I went without), or okra or other veggies you enjoy. One thing I can promise - it will be yummy! (Sorry - I forgot to take a picture before I ate it all, but the one below looks fairly similar to mine....)

Image via WikipediaRose's Cajun Chicken & Ham Gumbo
(Makes 1 big pot)

Ingredients:
1 TB olive oil
1 large onion, diced
2 Hungarian Wax or other medium-sized hot peppers, seeds and veins removed, chopped fine (or 1 large green bell pepper, diced)
3-4 stalks celery, 1/2" sliced
1-2 cups cooked chicken, chopped
1/4 lb ham, cut in small dice
2 tsp cajun seasoning (I like Tony C.'s)
2 bay leaves
1 10-oz can diced tomatoes with green chilis
4-6 cups water (or chicken broth)
2 TB flour
1 handful fresh parsley, chopped

Directions:

• Add a couple of drops of olive oil to large heavy-bottomed pot, and heat a couple of minutes over medium heat. Add ham, and 1 tsp Cajun seasoning, and saute about 5 minutes, stirring occasionally. (If using raw chicken, cook the chicken first for a couple of minutes in another TB of olive oil, and then add ham and seasoning.)
• Add hot peppers (or green peppers), onions and celery, and 1 TB olive oil, and saute all for about 10 minutes, stirring frequently. 
• Sprinkle flour over, and stir well. Keep stirring constantly for about 2 minutes, then add 1 cup cold water. Stir constantly as the flour cooks. Add another cup of water (or broth), and keep stirring, until all flour has come off the bottom of the pot and is incorporated into the sauce.
• Add bay leaves, remaining tsp of Cajun seasoning, and rest of the water or broth. Stir well and cover. Once it comes to a boil, lower heat to a simmer, and cook for about 45 minutes, stirring occasionally.
• Add cooked chicken, or seafood (if using) and diced tomatoes & green chilis, and simmer for another 15-20 minutes. 
• Taste for seasoning, and add salt, pepper, or more Cajun seasoning as desired. Stir in chopped parsley about 10 minutes before serving.
• Serve over hot cooked rice.

Mardi Gras Cooking Cajun Style

This time of year always makes me think of my time spent down "on the bayou" during graduate school.... While I didn't love everything about Louisiana, one thing I did love was the food! And during Mardi Gras was no exception. (I have some VERY fond memories of a Mardi Gras table laden with crawfish.... One of the best dinners I ever had in my life!)

Cajun Zydeco A. Kassebaum (28) (Photo credit: EBRPD Public Affairs)Mardi Gras is a special time of year down in Cajun Country. Even if you don't live down around New Orleans you can still celebrate some of the fun revelry associated with Mardi Gras by throwing a grand old meal fitting of King Rex himself. The trick with bringing Mardi Gras to the Midwest or wherever you may be is to also bring the celebratory state of mind that makes Mardi Gras such a fun and enjoyable event for people from all over the world. And if you're having trouble getting into the spirit, a bowl or two of gumbo followed by a hand grenade or hurricane and topped off with some Mardi Gras music should do the trick quite nicely.

A large part of the charm and intrigue of Mardi Gras and the city of New Orleans is the food that has made this city almost as famous as its ability to party. If you are wondering what to cook to bring the spirit of Mardi Gras into your home from afar try any of the traditional favorites. If ingredients prove difficult to come by, you might want to add a little rice, a little spice, and a lot of hot sauces to your favorite family meal.

Those who live in New Orleans often use rice to stretch the budget of the food. Rice is filling and has traditionally been quite cost effective. This makes rice a great meal for many of the families of New Orleans that have traditionally been quite poor. Rice is used in all manner of dishes from gumbo to red beans and rice to jambalaya and many dishes in between. It is probably the one staple of Cajun cuisine that you will find very few restaurants in the city without. Otherwise there are wide variances in cuisine according to cost and culture (though the more expensive foods are typically considered Creole rather than Cajun).

Spices are prevalent in these dishes for much the same reason that rice is. They have traditionally been an inexpensive method of seasoning dishes that would otherwise be quite bland (or that weren't quite fresh, back in the old days before refrigerators abounded). Expect to find plenty of spices and a little bit of heat in most traditional Cajun dishes throughout the city. Some restaurants that cater to tourists have slightly watered down versions of local favorites but for the most part you will find that Cajuns handle the heat quite well though they do keep plenty of iced tea on tap to help combat those dishes that get a teensy bit too hot to handle.

Image via WikipediaIf you want to try something with a little less kick a po-boy or muffaletta might be what hits the spot. These sandwiches are more than a little deceiving in appearance however as they are very filling. French fries are still a Cajun favorite though we also have a popular dish called fried sweet potatoes (yes in the south we fry everything, but it is something a little bit different and the sweetness of the fried sweet potatoes can often counteract some of the heat of other Cajun favorites). You can find recipes for all of these online quite easily though you will probably have a bit of time finding the perfect bread for a po boy anywhere outside the Crescent City. There is a unique "chewiness" to the perfect po boy bread that may be imitated elsewhere but I've never quite found anything to compare and I've been all over the country.

For the perfect finish for your Cajun cooking you should make a point of purchasing some chicory coffee. This is easily accomplished online if your local coffee shop doesn't have any on hand. Historically, chicory was added to coffee and often used instead of coffee because it was much cheaper than actual coffee. This meant it could stretch the more expensive coffee beans and provide a similar taste and texture with that hint of chicory. It's a rather unique flavor and for many people is synonymous with the city itself.

Try out some of these ideas, and you'll find it quite easy to plan your Mardi Gras cooking no matter how far from New Orleans you may roam. And for some great Cajun recipes, be sure to check back later this week - I'll be sharing one of my favorite gumbo recipes, which I've been greatly enjoying this past week!

More Cajun Cooking Resources:
   

Video - Easy Szechuan Shrimp Stir Fry

One of the great things about Chinese cooking is that it's fast! Most stir-fry dishes only take a few minutes, as it is important to cook the vegetables only until tender-crisp, maintaining more of the flavor and the nutrients. Here is an easy from-scratch Szechuan recipe for a quick dinner in 20 minutes or less - using fresh, easy-to-find ingredients you can pick up at just about any grocery store. I've listed the ingredients below the video, as he's not very clear on the amounts for some of them in the video itself. It looks so delicious I'm drooling just watching the video - will be trying this one soon!

Enjoy!  (Note: If there is an ad at the start of the video, you can skip it after just a few seconds.)

Szechuan Shrimp Recipe
Ingredients: 1 pound shrimp (470 grams) 1 red bell pepper 1 yellow bell pepper 1 carrot 9 green onions (scallions) 1 Tablespoon ginger 1 Tablespoon garlic 1 teaspoon chili flakes 1 Tablespoon szechwan pepper corns 1 teaspoon sugar 1/4 cup water 1/4 c...


Ingredients:
1 pound shrimp (470 grams)
1 red bell pepper
1 yellow bell pepper
1 carrot
9 green onions (scallions)
1 Tablespoon ginger
1 Tablespoon garlic
1 teaspoon chili flakes
1 Tablespoon Szechuan peppercorns-crushed or ground
1 teaspoon sugar
1/4 cup water
1/4 cup soy sauce
2 teaspoons sesame oil
1 Tablespoon cornstarch (cornflour)

Regional Cuisine Of China: Szechuan Style

Here is a bit of info about Szechuan cooking you may find interesting. The Szechuan style of cuisine arose from a culturally distinct area in the central western of part of China, a province known as Sichuan. This area of China came into its own culturally towards the end of the Shang Dynasty, during the 15th century. However, it was also the climate of the area that helped to shape the culinary traditions that were to arise from Sichuan province and make their way into the realm of international cuisine.

Image via WikipediaThe province from which the cuisine that the world knows as Szechuan evolved is often hot and humid, and this contributed to this necessity of preparing foods in ways that differ significantly from other regions of China. Szechuan cuisine is primarily known for its hot and spicy dishes, though naturally there is more to Szechuan food than spice and sauces rich and strong in flavor.

A general overview of culinary history and trends reveals that, for the most part, areas that tended to spice heavily were areas in which the fresh food supply was not as reliable as in places that traditionally used a lighter hand in their use of spices. The climate of Sichuan is conducive to faster food spoilage. This, particularly in the past, made necessary food preservation techniques that themselves left behind a strong flavor, such as salting, pickling, drying, and smoking. Thus, spices served to mask the flavors of less than fresh foods and those that have been preserved by methods that affect their natural flavors. In addition to masking certain flavors, the use of hot spices, such as chili peppers, tends to be more common to hot climates, as the sweat that they can produce is thought to cool the body.

Much of the spicing of regional Chinese cooking is based upon bringing together five fundamental taste sensations – sweet, sour, pungent, salty and bitter. The balance of these particular elements in any one dish or regional cuisine can vary, according to need and desire, especially as influenced by climate, culture and food availability.

Image via WikipediaIn Szechuan cuisine, there are a variety of ingredients and spices used to create these basic taste sensations. These include a variety of chili peppers, peppercorns of various types, Sichuan peppers, which are in reality a type of fruit, not pepper, and produce a numbing effect in addition to their warm flavor. Sichuan peppers, also called flower pepper and mountain pepper, are a traditional part of the Chinese five spice powder, or at least of those that are modeled upon the most authentic versions of the spice combinations common to regional Chinese cooking.

Other ingredients used commonly in Szechuan cuisine to create the five fundamental taste sensations include different types of sugars, such as beet root sugar and cane sugar, as well as local fruits for sweetness. The sour comes from pickled vegetables and different varieties of vinegar. A special bitter melon is added to many dishes to offer the touch of bitterness that complements other flavors. Other spices and flavors include dried orange peel, garlic, ginger, sesame oil and bean paste. Salt is important to Szechuan cuisine, and the area produces uniquely flavored salts that help to distinguish authentic Szechuan cuisine from the other regional cuisines from China.

Szechuan cuisine is marked by its rich traditional flavors, which stem from a culture of hundreds of years and are in part shaped by the natural forces of climate. Authentic Szechuan cuisine offers a unique dining experience made up of adventurous and creative taste sensations.

If you are interested in learning more about Szechuan cooking, and even trying it yourself, I've included a couple of handy resources below. Also be sure to check back Friday for a tasty Szechuan recipe you can try out at home!

More About Szechuan Cooking:
   

A Beginners Guide to Chinese Cooking

If you've ever thought how nice it would be to cook Chinese food at home, but had no idea where to start, you may want to check out a cookbook by Ken Hom. Ken is the the USA-born chef of Cantonese parents, and is well-known for making Chinese cooking accessible to beginning cooks all over the world.

Ken presents Chinese cuisine in such an easily-understandable way, demonstrating techniques and suggesting alternative ingredients should the originals not be available in your local supermarket. The book which heads the series, Ken Hom's Chinese Cookery, may well become your Bible of Chinese cooking!

To help you on your way to cooking Chinese food at home, I’m going to briefly describe the basic equipment, ingredients and techniques which you need to know so that you can produce some simple and tasty dishes. I hope you enjoy the article and that it inspires you to get cooking!

Equipment

Prepared Wok (Photo credit: FotoosVanRobin)Although there are many implements and pieces of equipment you can buy to start cooking your own Chinese food, you really only need a good knife or two and a wok. Woks come in all shapes and sizes, they can be non-stick, flat-bottomed, they can even be electric these days but I still prefer my old carbon steel wok with it’s rounded bottom and one wooden handle. This is a Pau wok. These are readily available in Chinese supermarkets and are much less expensive than other varieties.

There is one important task though, before you will be ready to cook with such a wok and that is to season it.

Seasoning Instructions: 

• First, you will need to scrub it with a cream cleaner to remove any residues of machine oil and dry it carefully. 
• Put the wok over low heat. 
• Rub the inside of the wok with two tablespoons of cooking oil using a kitchen towel. 
• Let the wok heat slowly for 10 to 15 minutes then wipe the inside with paper towels. The paper will come away black. 
• Carry on coating, heating and cleaning off until the kitchen towel comes away clean. Your wok is now ready to use. 
• After use, wash ONLY in water without detergent and dry thoroughly over a low heat. You may also apply a little oil if you wish. This should prevent the wok from rusting but if it does develop rust, just scrub and season again.

As well as the wok, you will need a wok stand, particularly if you have an electric stove. This keeps the wok stable if you are using it for braising or deep frying.

You will also need something to stir with – any spatula or slotted spoon will do – metal for an un-coated metal wok and plastic or wooden for a non-stick wok.

Ingredients

Before you rush out and buy up the whole Chinese section at the supermarket, bear in mind that some ingredients don’t keep well if left unused. Just select something simple from your chosen cookbook and buy the things that you need for that - then you can expand your selection as you progress through different dishes.

Some common store-cupboard ingredients that you will almost certainly need are dark and light soy sauce, some sort of cooking oil and sesame oil, cornflour/cornstarch, and rice wine or sherry.

Techniques

Stir-Frying

Image via WikipediaThe most well known Chinese cooking technique is stir-frying. This is where your wok comes into its own as it’s shape and size (at least 14 inches diameter with deep sides) is ideal for quick cooking. The secret to successful stir-frying is to have all your ingredients ready in advance.

Meat should be cut according to the recipe but normally in thin strips. Vegetables likewise but in any event should be of similar shapes and sizes to ensure even cooking. Long thin vegetables such as spring onions, carrots or asparagus are often cut on the diagonal so that more surface area is exposed for quicker cooking. Measure out sauce ingredients - check the recipe - if they are all added to the dish at the same time, you can put them all in one small bowl. If cornstarch is included, don’t forget to give it a good stir before adding to the other food.

Once you have everything prepared, heat your wok until it is very hot then add oil and using your chosen stirring implement ensure that the oil is evenly distributed over the surface of the wok. Before you add your ingredients, the wok should be so hot that it is almost smoking - this will prevent the food from being greasy. The exception to this is if you are flavoring your oil with garlic, chilli, spring onions, ginger or salt - these will burn if the oil is too hot.

Now add your other ingredients in the order stated in the recipe and toss them over the surface of the wok ensuring that nothing rests in one place for too long and moving the food from the center of the wok to the sides. I suggest that you wear an apron or other protective clothing for this operation as the food often spits due to the high temperature it is cooked at.

Deep Frying

You can use your wok for deep frying but be very careful that it is safely balanced on its stand. Under no circumstances leave it unattended. Deep frying in a wok uses less oil than a deep fryer or saucepan but you may find these safer and easier to use.

Image via WikipediaWhen deep frying, make sure that the oil is hot enough before adding ingredients or the food will end up very greasy. Test it by dropping in a small piece of prepared food or a cube of bread. If the oil bubbles up around what you dropped in then it’s hot enough.

Make sure that food to be deep fried is dried thoroughly on kitchen paper or drained of its marinade before cooking otherwise it will spit.

Shallow Frying

This is the same as the Western technique. Fry food on one side, then the other and drain off any excess oil before adding sauce ingredients. A normal frying pan is fine for this.

Steaming

Steaming is widely used in Chinese cookery. You can use a bamboo steamer in a wok, a heat-proof plate placed on a rack in a wok or other large pan or you can use a normal European steamer.

If using a bamboo steamer or plate in a wok, bring about 2 inches of water to a simmer. Put your rack into the wok (if the bamboo steamer is big enough and will sit on the sides of the wok without being in the water, you don’t need a rack) and balance your plate or steamer of food on it. Put the lid on your steamer or wok and check occasionally to see if the water needs topping up (use water which is already hot).

Whichever method you use, make sure that the food is above the water level and isn’t getting wet.

Braising

As with Western cooking, braising is used for tougher cuts of meat and involves gentle cooking of meat and/or vegetables in flavored stock. Red-braising is the technique where food is braised in a dark liquid such as soy sauce which gives the food a red/brown color. This type of braising sauce can be frozen and re-used.

Hopefully this article gives you a good overview for getting started with Chinese cooking. I've also included a couple of resources to check out below, including Ken Hom's book. And be sure to check back later this week when we will get into a bit of regional Chinese cuisine, and also share a tasty recipe!

Chinese Cooking Resources:
   

16 Tips For Eating Healthy When Eating Out

Of course we encourage cooking from scratch whenever possible, but I understand that once in a while it's nice to have a fun dinner out for a special occasion. If you are watching calories or trying to eat healthy, when you go out to a restaurant to eat, you may find all the options a bit confusing. These tips will help you make the most of your dinner out, while making healthier choices.

sauces (Photo credit: namealus)1. Always order salad dressings or sauces on the side, as this way you have control over how much you add to your meal.

2. When you order grilled fish or vegetables, you should ask that the food be grilled without, or with just a little, butter or oil.

3. Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!

4. You should always try to drink water or tea instead of soda or beverages that contain alcohol. And beware of diet sodas - they are NOT healthy! They provide ZERO nutritional value, and most are loaded with chemicals that have been shown to actually increase appetite, which is definitely not what you want.

5. If you order dessert, share with a friend. Half of the dessert will equal half of the calories - and you'll still satisfy your sweet tooth.

6. When you choose a soup, remember that cream based soups are higher in fat and calories than other soups. But a soup can be a great appetizer, as most are fairly low in calories and fill you up pretty fast, so you can order a smaller entree.

7. When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.

8. When you are full, stop eating. Listen to your body and what it tells you - it will tell you when you've had enough!

9. If you get full, take half of your meal home. The second portion of your meal can serve as a second meal later. This way, you get two meals for the price of one - and hey, it's always nice to save a little money too, right?

Image via Wikipedia10. If you're looking to eat less, order two appetizers or an appetizer and a salad as your meal. You'll get more variety, and probably save money as well.

11. If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french fries.

12. Always look for food on the menu that's baked, grilled, broiled, poached, or steamed. These types of cooking use less fat in the cooking process and are usually much lower in calories.

13. As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.

14. Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice, if available.

15. If you crave dessert, look for something with low fat, such as berries or fruit. (Or see tip #5 above.)

16. Always remember not to deprive yourself of the foods you truly love, or you will tend to splurge, binge, or otherwise over-indulge later. All types of foods can fit into a well-balanced diet, if you eat them in moderation, and balance them with healthy choices.

How To Choose Healthy Foods for Good Health

Most of us are aware of the benefits of a balanced diet and healthy eating.  But being aware of the benefits is only half of the solution.  You also need to know how to choose the foods that will be best for your health.  Depending on your daily routine, you may or may not eat at home most of the time (although we hope this blog inspires you to cook from scratch as much as possible!).

Image via WikipediaTip #1: Start your day with a healthy and well balanced breakfast.  Studies have shown that people who don’t eat a full breakfast tend to seek carbohydrate-heavy snacks all throughout the day, and are more prone to gaining weight.

Eating at home usually involves more meal preparation time; this is important because preparing a good meal takes a lot more time than simply eating some junk food.  If you can afford the time to prepare your meals at home, this can dramatically increase the quality of your meals. Not only can you choose exactly what you eat, but you can choose how it is prepared and pick out the quality of the items yourself.

Tip #2: Any meal you eat, whether at home or while out should consist of all the basic food groups. Balancing proteins, starches, greens and vegetables is a key factor to a healthy diet.  Your body needs all the different food groups in order to function properly, and by balancing your meals you are ensuring your health and the quality of your life.

Tip #3: Choosing the food you eat based simply on the label at the supermarket is not always the best choice.  Sure, a low-fat or diet version of a favorite snack, treat or dessert may in some cases be a better option than the regular version, but is it really the best option? Look for healthier alternatives for snacking in between meals, such as whole-food bars and natural products, fruit and juice. It is not so much the amount you eat but rather what you eat that makes the difference. And just because something says it's "Light" doesn't make it better for you. Check and see if it contains extra artificial sweeteners or other chemical flavorings, fillers, or substitutes for the more natural ingredients in the regular version - if so, you're better off leaving it on the shelf.

Avoiding fatty foods and food with high quantities of sugar is also very important.  Choose baked food instead of fried food, and adopt this healthier alternative when cooking at home as well.

Image via WikipediaTip #4: When away from home and eating out, look for healthy alternatives.  Fast food offers convenience advantages but often has no real nutritional value.  Stuffing yourself with useless calories will fill you up momentarily, but you will soon find you are hungry again, and this can often lead to a vicious cycle, leading to high levels of junk food intake per day (and weight gain).  Choose full meals whenever possible; look for whole wheat and organic products whenever you can.  If you are on the run and need to eat as quickly as possible, look for the healthier alternatives to hotdogs and burgers.  Try natural sandwiches, wraps, or burritos made on the spot, there are many natural fast foods that can be just as quick as the conventional ones, while providing much better quality to your diet.

Healthy & Tasty Valentine’s Day Party Snacks

Does the mention of Valentine’s Day make you think of big, heart-shaped boxes of chocolates? Most of us associate this holiday with chocolate indulgence. But there are healthier ways to celebrate this heart-centered holiday. Here are some ideas.

Image via Wikipedia* Strawberry Roses - Insert a wooden skewer into the bottom of some fresh strawberries. Dip them into dark chocolate (dark chocolate, at least 60% cocoa, is considered healthful as it contains many valuable antioxidants). When the chocolate is cool, arrange the strawberries in a vase or other container.

* Jell-O Shapes - Remember Jell-O cut-outs? They are still loved by kids. Although many people do not consider Jell-O healthy due to all the sugar, consider making your own using hot water, gelatin, and fruit juice (grape or cranberry are good choices for Valentine colors). The fruity gelatin can be poured into heart-shaped molds or solidified in a pan and cut into heart shapes.

* Pink Cream Cheese - You can add some red food coloring to plain cream cheese, or buy strawberry-flavored cream cheese. Then use it to make healthy Valentine-themed snacks, such as heart-shaped bagels. Or use it as a dip and/or spread for strawberries. A little bit goes a long way, but it's lower in sugar than candy, and can add a tasty and festive touch to several different snacks.

Image via Wikipedia* Watermelon - Naturally red, watermelon is great for cutting into shapes, and full of vitamin C and lycopene. Cut out some heart shapes for a healthy juicy treat.

* Fruit Kabobs - Nature provides a lot of red fruits that look pretty on a skewer. Cherries, raspberries, strawberries, and even cut-up red apples can all be put on a skewer and enjoyed by young and old alike. Serve with pink cream cheese or fruit dip if you like.

* Healthy Heart Snacks - Valentine's Day is a heart-themed holiday. Think of heart-healthy foods and serve those as snacks. For example, heart-healthy seeds and nuts like sunflower seeds and almonds can be served in pretty muffin papers or heart-shaped containers. Make heart-shaped bran muffins, or arrange sliced strawberries in a heart on top of a bowl of oatmeal.

* Sandwiches - Using a cookie cutter, cut whole wheat bread into heart shapes. Make sandwiches with whatever healthy filling you like - the heart shape makes it festive. For an extra touch, put a decorative red toothpick through each sandwich.

* Heart-y Chips - Cut whole wheat tortillas into heart shapes. Brush them with olive oil, sprinkle them with salt, and then bake them at 425 degrees F until crisp (about 8 minutes). Serve these with red, tomato-y salsa or other seasonal dip.

Focusing on the heart means choosing healthy foods. Chocolate, whole grains, and other foods mentioned in this article are not only festive; they are good for the heart - and what could be better on Valentine's Day?

Heart-Healthy Recipe - Mashed Sweet Potatoes with Turnips & Sage

As a lighter and sweeter alternative to mashed potatoes, check out this low-carb heart-healthy recipe packed with antioxidants and vitamins - as well as flavor! Sweet potatoes are full of Vitamin A, fiber, and other great stuff, while the garlic (always a great boon to the heart) and turnips add multi-layered flavor and lighten things up a bit. Accent this unique dish with fresh sage and a dash of pepper and sea-salt, and you've got a new healthy favorite that's tasty enough to serve at a special occasion, and healthy enough to eat any day of the week!

Mashed Sweet Potatoes with Turnips & Sage
(Makes about 6 small servings.)

Image via WikipediaIngredients:
1/2 lb sweet potatoes, peeled and diced
1/2 lb turnips, peeled and diced
2 garlic cloves, minced
10 fresh sage leaves, whole
3 Tbsp butter
4 fresh sage leaves, chopped
1 tsp sea salt
1/2 tsp ground black pepper

Directions:

• In a large saucepan, put sweet potatoes, turnips, garlic, and 10 whole sage leaves, pour in enough cold water to cover and bring pot to a boil.
• Reduce heat to to medium low and simmer until fork tender, about 10 to 15 minutes, depending on the size of the vegetables.
• Drain well, and keep in saucepan, covered, to keep warm.
• Make sage butter: put butter in a skillet over medium heat and when it's melted, add the chopped sage leaves, stirring and cooking for 1 minute or until the sage wilts and browns, but don't let the butter burn.
• Uncover the pot of vegetables and pour the sage butter over the vegetables, add the salt and black pepper, and mash with a potato masher until light and fluffy. Serve warm.

Bonus Tip: For a richer garlic flavor, saute the minced garlic in the butter with the sage instead of cooking with the vegetables. (Be careful not to let it burn, as burned garlic can turn bitter.)

Heart-Healthy Recipe - Pecan Crusted Salmon

Fish is a great option if you are looking for foods that are good for your heart. Many types of fish, like salmon, are full of heart-healthy Omega-3 fatty acids, which are great for your heart health and your arteries - and pretty much all of the rest of you too! Be sure to choose wild-caught fish to avoid the toxins that can build up in factory-farmed fish. This recipe combines tasty and heart-healthy salmon with the tang of mustard and lemon, and the sweet crunch of pecans.

Enjoy, and of course let us know how you like it!

Pecan Crusted Salmon
(4 servings)

Image via WikipediaIngredients:
2 Tbsp finely chopped fresh basil leaves
1 1/2 Tbsp Dijon mustard
1/4 tsp kosher salt
1/8 tsp black pepper
2 oz dry vermouth or white wine
2 Tbsp fresh lemon juice
4 salmon fillets
2 Tbsp butter, melted
1/2 cup chopped pecans

Directions:

• Preheat oven to 400 degrees F.
• In a bowl, mix together the basil, mustard, salt, pepper, vermouth or white wine, and lemon juice.
• Smooth the mixture over the salmon, covering top and bottom, then arrange salmon fillets in a shallow baking pan or sheet, making sure you leave enough room between each one so they bake evenly.
• Mix the melted butter and pecans together, then spoon even amounts over each fillet, spreading out slightly to cover the top of the fillets.
• Put the salmon in the preheated oven and cook for about 15 to 20 minutes, or until the salmon is cooked all the way through. Remove and serve hot.

Bonus Tip: You can cut the salmon fillets into smaller finger-food size and use the same recipe, just decrease the cooking time to about 12 to 15 minutes, depending on how small the pieces are.

More Healthy Salmon Recipes:

• Recipe - Baked Salmon With Balsamic Reduction (nhlcookingfromscratch.blogspot.com)
• Pesto Salmon Over Lemon Pasta Recipe (thedailymeal.com)
• Coriander Crusted Salmon Over Spinach Salad (philadelphia.cbslocal.com)
• Recipe - Honey Mustard Salmon (salubriousuk.wordpress.com)
• Healthy Salmon Recipe (lindawagner.net)
• Healthy Cooking on the Cheap: Heart-Healthy Recipes (eating.health.com)

Heart-Healthy Family Dinners

Dinner time is family time. It is also a time to help everyone eat a better diet. Here are some ideas to help create heart-healthy meals.

The heart is a vital organ. It pumps blood throughout the body, carrying oxygen to all of your cells. In order for the heart to do its job, it needs to be fed the right things. For instance, if you eat a lot of processed foods, you could develop a cholesterol problem. Too much of the bad (LDL) type of cholesterol can affect your blood vessels. Since the heart pumps blood through them, this affects your heart.

The best way to keep your heart healthy is to eat a diet full of foods that will keep it running smoothly. Let’s talk about the types of foods that can do that.

Healthy Heart Food Categories

* Whole grains – Whole grains lower the blood sugar levels. When your sugar is level then you are secreting enough of the hormone insulin to fuel your cellular needs. Whole grains also contain lots of fiber to help you feel full so you eat less.

Image via Wikipedia* Vegetables – Vegetables contain lots of vitamins and minerals that are vital to cellular metabolism and repair. The majority of the vitamins and minerals that the body needs are obtained from natural sources like food. Be sure they are as fresh as possible, as the vitamins in vegetables often deteriorate quickly after harvesting. For the freshest produce, shop at a farmer's market, join a CSA, or grow your own!

* Beans – These contain lean protein which is needed for muscle growth. The heart is a muscle so it needs protein to stay healthy.

* Lean meats – This is animal protein and also needed for muscle growth. Try lean pork, beef and poultry - but be sure it is organic or naturally raised to avoid ingesting toxins and hormones that may cause additional harm to your health. Eating fish, including seafood like shrimp, will also provide protein and vital minerals without the added saturated fat.

* Fruits – These satisfy a sweet tooth. Instead of eating a candy bar, try a fresh piece of fruit. It has fewer calories and more vitamins.

Heart-Healthy Dinner Ideas

Now, let’s try to put these different categories together for some meal suggestions.

* Vegetarian lasagna – Whole wheat pasta reduces the carbs for this meal. Also, try adding vegetables and low-fat cheeses instead of meat. Increase fiber content without increasing unnecessary fat.

* Chicken and vegetable casserole – Lean chicken breasts provide protein while vegetables like broccoli and carrots increase nutrition, even for kids who don’t care for vegetables. Bind it all together with a quick white sauce using evaporated milk or half-and-half. Don’t forget the brown or wild rice for fiber.

Image via Wikipedia* Grilled meats – Grilling fish or lean meats reduces the fat content, as the fat can drain off as it cooks. You can grill all year round with a gas grill and a love of fewer calories in your diet. For a refreshing taste, you can even grill your veggies wrapped in foil as well.

* Wrap sandwiches – Dinner doesn’t have to be heavy. In fact, lunch is better as the heaviest meal of the day. For dinner, go light and easy. Use lean beef or grilled or sauted chicken strips to make a satisfying tortilla wrap. Add diced veggies to complete your sandwich.

Want a healthier heart? Eat for it. Combine healthy categories of food to create delicious meals for dinner, lunch and breakfast.

Video - 5 Tasty Quick Breads To Try

If you like the idea of hot, tasty bread without all the work and waiting, give quick breads a try. We posted a recipe on Wednesday for a really yummy one, and this video offers 5 other delicious ideas. For more quick bread recipes see below for some resources that can spark your creativity with lots more tasty ideas!

5 Quickbread Recipes to Try
From banana to pumpkin, quick breads are the ultimate cool-weather comfort food. Find these recipes and more on myrecipes.com.


More Tasty Quick Bread Recipes:
   

Recipe - Date Walnut Sweet Bread

Winter is a great time for baking warm, hearty breads. Quick breads are especially easy and simple, since all they require is baking powder (or soda), similar to mixing up a cake batter. So you can have warm tasty bread for breakfast in no time! Here is a tasty one - make ahead for a quick breakfast the next day. You can also put into muffin tins and make as muffins - just cut the cooking time down to about 20-30 minutes.

If you want them less sweet, you can cut the sugar about in half - the dates are very sweet anyway, so they'll still be plenty sweet and flavorful.

Date Walnut Sweet Bread

Image via WikipediaIngredients:
1 cup chopped dates
1 cup boiling water
1 Tbsp vegetable oil
1 cup brown sugar, packed
1 egg
1 tsp vanilla extract
2 cups all-purpose flour
1 tsp baking soda
1/4 tsp salt
1 cup chopped walnuts

Directions:

• Preheat oven to 350 degrees and lightly grease a loaf pan.
• In a heat-resistant bowl, put the dates, boiling water, and oil, stir gently and let sit for 10 minutes.
• To the bowl (do NOT drain off liquid) add the brown sugar, egg, and vanilla extract, stir to combine well.
• In a separate bowl, stir together the dry ingredients (flour, baking soda, and salt) then sprinkle in date mixture, stirring as you do to combine, but do not over-mix.
• Add walnuts and fold in with big spatula.
• Turn the batter into your prepared loaf pan and bake in preheated oven at 350 degrees for 60 to 65 minutes or until top is lightly golden brown.
• Remove and cool in loaf pan on countertop for 5 to 10 minutes, then slide out onto cooling rack.
• Slice and serve warm with fresh butter, or cover with a towel when cool, and slice for a quick breakfast or snack the next day.