Heart Smart Healthy Recipies Series

Shirts for the Big and Tall man at Westport


Michael Romero here. I just wanted to let my readers know that for a limited time I will post Healthy Recipes on this site that will cover a variety of topics not limited to but including Healthy heart and Diabetic recipes.


You don't have to sacrifice great taste to be good to your heart. There are plenty of flavorful, nutritious foods-fresh vegetables, beans and some tasty oils-that offer a satisfyingly natural way to boost heart health.

A healthier diet doesn't require that you give up fats entirely. You just need to limit some of the "bad" fats, particularly saturated and trans fats. Trans fats, found in most store bought baked goods and fast food, cause elevated cholesterol levels, while other kinds of fat may actually be good for your heart because they elevate "good" cholesterol.

A great example is canola oil. This oil is full of heart healthy monounsaturated fat and omega-3 polyunsaturated fats. Omega-3 fats protect against heart attacks and stroke. Canola oil contains the least cholesterol elevating saturated fats of all the culinary oils. Canola oil has half the saturated fat of olive oil.

Canola oil contains zero trans fats and is high in vitamin E. Its low smoke point makes it a smart choice for sautéing and its mild flavor allows the taste of other ingredients to shine through. This oil is also great in marinades, keeping food moist and juicy, and works well in vinaigrettes.

Beanorama

1 can green beans

1 can yellow beans

1 can black beans

1 can corn

1 white onion, sliced into rings

1 green pepper, seeded and sliced into rings

1/2 cup canola oil

1/2 cup white vinegar

1/4 cup granulated sugar

1 tsp dried mustard

1 garlic clove, minced

1 tsp dried tarragon

1 tsp dried basil, crumbled

Strain and rinse green beans, yellow beans, black beans and corn. Mix in a large bowl.

To prepare vinaigrette, whisk together canola oil, vinegar, sugar, mustard, garlic, tarragon and basil. Pour onto bean mixture prior to serving. Garnish with onion and green pepper rings.