Mediterranean Women Stay Slim, Too: Eating to Be Sexy, Fit, and Fabulous! (60 page)

Nurturing your own heart and the heart of your family when you cook is a real act of love. You can do this easily by incorporating a few Mediterranean staples into your diet:

Fish:
The omega-3 fatty acids in fish has been proven to help lower bad cholesterol levels and increase good cholesterol to keep your heart strong and healthy. Coldwater fish such as salmon is full of omega-3s, but all wild-caught and organic fish is good for you and a source of protein and other nutrients. I always choose wild-caught or organically farmed fish not only because it tastes better but because it is better for the environment.

Many fish farms use steroids, coloring, and unnatural feeds to raise their fish.

Vibrantly colored fruits and vegetables:
From beets and red peppers to dark leafy greens, red cabbage to tomatoes, mangoes to strawberries, fruits and vegetables with vibrant, deep, rich color contain hundreds of phytochemicals—those substances
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that nutritionists now believe exert powerful protective effects on the body. Phytochemicals give fruits and vegetables their colors and may boost your immune system, protect your heart, and guard against cancer. Add beauty and color to your meals while you strengthen your body’s own defenses.

Chiles:
Capsaicin, a component of spicy chile peppers, has several health benefits, not the least of which is its antiinflammatory properties. Studies show that inflammation is related to heart disease. Capsaicin may help protect the body against inflammation and the heart against future trouble.

Spices:
Many different spices, from ginger and cinnamon to turmeric and paprika, contain antioxidants, antibacterial properties, antiinflammatory substances, and hundreds of phytochemicals that could protect your body in many ways nutritionists are only beginning to understand, from lowering cholesterol to boosting the power of your immune system.

Garlic:
Research suggests that garlic may help lower blood pressure and cholesterol, both heart-protective effects. It may also boost your immune system, providing antibacterial as well as anticancer benefits.

You change your life by changing your heart.

—Anonymous

Here are some of my favorite recipes that will nourish your heart with ingredients that have proven heart-enhancing effects, as well as recipes that fill you with comfort, calm, and pleasure—perfect for sharing with the ones you love with all
your
heart.

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Fruit Chutney

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√Chutney is a wonderful food to incorporate into a heart-healthy diet. It is a condiment for meat, fish, and chicken, or you can use it as a topping for rice or polenta. It’s even good scooped onto a thin slice of crispy bread and it tastes just great with good cheese. But chutney is more than just a condiment. It contains antioxidant-rich fruits and other healthy ingredients: lemon, ginger, chiles, vinegar, and garlic. It adds a burst of sweet-sour-hot flavor to whatever you are eating. And the flavor bursts forth so vigorously that you’ll only need a little bit of whatever you put it on to feel very satisfied.

1⁄2 pound fresh fruit, peeled and

1 cup cider vinegar

chopped (peaches, nectarines, plums,

1 tablespoon salt

pears, apples, or mangoes)

1 tablespoon mustard seeds

Freshly squeezed juice of

4 ounces raisins

1 lemon

1–2 garlic cloves, peeled and minced

1 ounce ginger, peeled and minced

3 dried red chiles, stemmed and ground

with a mortar and pestle (or

substitute 2 teaspoons crushed red

pepper flakes)

1.
Combine all the ingredients except the garlic in a bowl.

2.
Add the garlic, a little at a time, tasting as you go. You don’t want the garlic to overwhelm the other flavors, so try to add just enough to get a nice balance.

3.
Cover and let the flavors blend for at least 2 hours, preferably overnight. Store covered in the refrigerator for up to 1 week.

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Peach-Fig Chutney

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√This chutney is perfect at the peak of summer when peaches and hot peppers are at their ripest. You can buy tamarind paste in gourmet food stores or online. Use fresh or dried figs for this recipe, and locally produced honey, if possible. Serve this chutney with chicken, fish, or even on crispy bread.

2 pounds peaches, pitted and cut into

3 tablespoons minced garlic

chunks

Salt to taste

2 teaspoons freshly squeezed lime juice

2 tablespoons plus 2 teaspoons

1 pound figs, pitted and quartered

tamarind paste

11⁄2 cups cider vinegar

2 tablespoons cored and seeded finely

1⁄2 cup honey

diced jalapeño

3 teaspoons mustard seeds

Put everything into a large saucepan over high heat and bring it to a boil. Reduce the heat and simmer approximately 15 minutes, or until the fruit is tender.

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Mark Miller’s Banana Salsa

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√My friend Mark Miller cooks fantastic southwestern cuisine at his Coyote Café in Santa Fe, New Mexico. He also writes wonderful cookbooks. This is his banana salsa recipe, which I love to pair with spicy foods. It isn’t Mediterranean per se, but if you live in the Southwest, this recipe will be in line with the idea of eating regionally. If you grow your own peppers and herbs, even your own bananas, it doesn’t matter where you live—this dish will be “local.” Serve it with grilled fish, chicken, or even tortilla chips!

4 ripe bananas, cut into

2 tablespoons minced fresh cilantro

1⁄4-inch dice

2 teaspoons minced fresh mint

2 teaspoons cored, seeded, and minced

2 tablespoons tamarind paste

serrano chiles

1⁄2 cup cored and seeded red bell pepper

2 teaspoons corn oil or palm oil

cut into 1⁄4-inch dice

2 tablespoons freshly squeezed lime

juice

Mix all ingredients together and chill, covered, for at least 1

hour. Serve cold.

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Heirloom Brandywine Tomato Gazpacho

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√Gazpacho is the ideal summer soup, served cold and brimming with fresh vegetables. What could be better for your heart or your soul on a sultry day? This recipe can use up your summer tomatoes that are a little past ripe or that don’t look quite pretty and perfect enough for slicing. Or, buy those seconds or “uglies”

at the farmers’ market. Nobody will ever know those tasty tomatoes were less than perfect. If you can’t find heirloom Brandywine tomatoes, any fresh, ripe local varieties will work fine. Garnish this soup with the brunoise recipe following this one. Brunoise is a mixture of fresh vegetables chopped into very small dice and used as a garnish for soup or sauce. This one adds texture and extra flavor to the gazpacho.

1 pound Heirloom Brandywine

1⁄4 teaspoon smoked paprika

tomatoes (the softer the better),

2 tablespoons chopped fresh cilantro

cored, seeded, and chopped

1 tablespoon chopped fresh oregano

1⁄2 medium red onion, peeled and

2 tablespoons sherry vinegar

chopped

1 cup tomato juice

1⁄2 cup bread cubes (preferably levain

1⁄2 teaspoon minced garlic

sourdough with crust removed)

Extra-virgin olive oil to taste

1 roasted poblano chile, peeled, seeded,

Salt and freshly ground black pepper

and chopped (see page 67)

to taste

1 serrano chile, seeded and chopped

Brunoise (recipe follows)

1⁄4 teaspoon cumin

1 bunch scallions, sliced on bias, for

1⁄4 teaspoon coriander

garnish

1.
Combine the tomatoes, onions, bread cubes, chiles, cumin, coriander, paprika, cilantro, oregano, vinegar, tomato juice, and garlic in a bowl. Cover the bowl and refrigerate overnight.

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2.
Put the tomato mixture through the medium dice on a food mill or process by pulsing in a food processor.

3.
Stir in the olive oil. Add salt and pepper to taste.

4.
Stir in the brunoise right before serving.

5.
Ladle the soup into bowls and top with the scallions.

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Brunoise

M a k e s a b o u t 2 c u p s

√Use this brunoise to garnish the gazpacho or any fresh soup.

You can also sprinkle it over roasted vegetables or fish. Traditionally, the vegetables for the brunoise are chopped immediately before serving for the freshest possible taste.

1 red bell pepper, cored, seeded, and

1⁄2 European cucumber, diced

diced

1 medium red onion, peeled and diced

1 yellow bell pepper, cored, seeded, and

1⁄4 cup chopped fresh cilantro

diced

Combine all the ingredients in a small bowl right before serving.

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Eggplant Escalivada

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√
Escalivada
actually means “cooked in the coals.” If you have a grill, you can do it the old way. If not, you can roast the vegetables in a hot oven. This is great as a meze or as part of an antipasto, or served with grilled chicken or fish.

2 large eggplant

1⁄2 cup sherry vinegar

4 red bell peppers

1⁄4 cup red wine vinegar

2 tablespoons extra-virgin olive oil

1 tablespoon chopped fresh oregano

2 medium onions, peeled and sliced

Salt and pepper to taste

3 garlic cloves, peeled and thinly sliced

1.
Preheat the oven to 400°F. Rub the eggplant and the peppers with 1 tablespoon of the olive oil and roast in a roasting pan for 30 minutes until they are soft, then place them immediately in a bowl and cover with plastic wrap. Let them steam for 15 minutes. Peel them and cut them into strips. Set aside.

2.
Meanwhile, heat the remaining 1 tablespoon olive oil in a medium sauté pan over medium-high heat. Add the onions and garlic and cook, stirring, until translucent, about 5 minutes.

Add the vinegars and bring the mixture to a boil.

3.
Pour the onion mixture over the eggplant and peppers. Mix in the oregano and salt and pepper. Serve hot or cold.

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Braised Red Cabbage

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√Red cabbage is a great source of vitamin C and fiber, both very good for your heart. This recipe is easy. It makes an excellent holiday side dish, but it is also good for every day. Try it with lean pork or a tender piece of lamb and mashed potatoes.

2 tablespoons unsalted butter

2 bay leaves

2 tablespoons extra-virgin olive oil

3 tablespoons currant jelly

2 small onions, peeled and sliced

11⁄2 cups red wine vinegar

2 garlic cloves, peeled and minced

1 cup apple cider

2 apples (preferably Granny Smith),

1 small head red cabbage, shredded

cored, peeled, and sliced

2 tablespoons cornstarch

1⁄8 teaspoon ground cloves

3 tablespoons cold water

1⁄8 teaspoon ground cinnamon

Salt and pepper to taste

1⁄8 teaspoon ground allspice

1.
Heat a large stockpot over medium heat. Add the butter and olive oil. Let them foam, then add the onions and cook until they are translucent, 3–4 minutes.

2.
Add the garlic and sauté 2 more minutes. Add the apples, cloves, cinnamon, allspice, and bay leaves and sauté 3 more minutes. Add the currant jelly, vinegar, and cider, and turn the heat to high, bringing to a boil.

3.
When boiling, add the cabbage and stir well. Turn the heat back down to medium and cook until the cabbage is softened, 15–20 minutes.

4.
Stir the cornstarch and water together in a bowl. Add the cornstarch mixture to the cabbage and combine thoroughly.

Add salt and pepper to taste. Serve hot.

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Orange-Dusted Seared

Copper River Salmon

with Beet Salad, Blood Orange Vinaigrette,

and Baby Beet Greens

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√This recipe features salmon, which we’ve long known is one of the best foods you can eat for a healthy heart. Dusted with orange and surrounded by deeply colored, rich tasting beets, beet greens, and blood orange vinaigrette, this delicious recipe is like a gift to your heart. Serving it is a gift to your family, too.

3 organic blood oranges

Salt and pepper to taste

1 cup sugar

1/2 cup orange oil (Agrumato is best)

1 cup plus 3 tablespoons water

1 tablespoon extra-virgin olive oil

2 shallots, peeled and minced

1 pound salmon fillet, preferably wild