Friday, October 2, 2009

Heart Healthy Recipes

Easy Oatmeal (Serves 2)
1 cup of rolled oats
2 cups of water
1 teaspoon yogurt
1 tablespoon extra virgin coconut oil or butter
honey to taste

Soak the oats overnight in 1 cup of water with 1 teaspoon of yogurt added. In the morning, add remaining water. Bring to a boil, then simmer for 1–2 minutes. (Soaked oatmeal cooks very fast.) Add the oil or butter and honey.

Source: Nicki Rubin

Maple-Crusted Salmon and Mixed Greens (Serves 4)

1 1⁄2 pounds fresh salmon fillets
extra virgin olive oil
2 tablespoons maple syrup
6 cups baby lettuces, or mixed greens such as watercress or Mache
1 red pepper, seeded, cut into a julienne and sautéed in olive oil
1 pound brown mushrooms, washed, dried very well, sliced and sautéed in butter and olive oil
3⁄4 cup basic salad dressing (see recipe below)

Preheat oven to 350 degrees.

Brush sides and bottom of salmon with olive oil and place on non-stick baking sheet. Brush the top of the salmon with maple syrup and sprinkle with salt and pepper. Bake at 350 degrees for about 10 minutes. Place under broiler for another 2 minutes until just lightly browned.

Meanwhile, mix greens with dressing and divide between four plates. Make a mound of red peppers and mushrooms on each plate. Place a portion of salmon on each mound of greens, and pour pan juices over. Serve immediately.

Basic Salad Dressing

1 teaspoon Dijon-type mustard, smooth or grainy
2 ½ tablespoons raw wine vinegar
½ cup extra virgin olive oil
1 tablespoon flaxseed oil

Place the mustard into a small bowl. Add vinegar and mix. Add olive oil in a thin stream, stirring continually with a fork, until the oil is well-mixed. Add flaxseed oil and use immediately.

Source: Sally Fallon, author of Nourishing Traditions

1 comment:

Anonymous said...


Your recipes look great! I just wanted to let you know that Dole Foods has started a Facebook page and Twitter feed where we share a lot of easy and healthy recipes.

To check it out:

Hope you like it!