Key Words Glossary

When we talk about “super-foods” and protecting the heart and blood vessels there are some technical terms that need explaining.

Antioxidants = substances that protect your cells against the damage of free radicals.

Flavonoids = a type of antioxidant in plants.

Carotenoids = the red, orange and yellow pigments in plant foods.

Free Radicals = molecules that cause cell damage. Free radicals are sometimes created by our bodies as natural by-products. They can also come from smoke, air pollution, exposure to UV light, radiation, etc.

Omega-3 Fatty Acids = essential fatty acids that the body needs but must be obtained from the diet. Research has shown that omega-3 fatty acids may help to reduce inflammation and reduce the risk of cancer, heart disease, and arthritis. Symptoms of deficiency include: fatigue, depression, poor memory, dry skin, heart problems, poor circulation.

Phytosterols = a plant based compound that works to slow or stop the absorption of cholesterol made by the liver and cholesterol from food.

1. Tomatoes

Why tomatoes? Tomatoes are loaded with carotenoids like lutein, lycopene and beta and alpha-carotene. Tomatoes are also an excellent source of vitamin C, folate, potassium, and fiber. Try adding a slice of tomato to a sandwich, have some salsa with tortilla chips, a bowl of tomato soup with a grilled cheese sandwich, or try my veggie primavera tomato sauce.

2. Red bell peppers

Why red peppers? Carotenoids, B vitamins, fiber, potassium, folate. Try sliced red peppers with hummus, diced red peppers on a salad or in a wrap, or Mexican Stuffed Peppers!

3. Carrots

Why carrots? Carotenoids and fiber. Try carrots dipped in light ranch dressing, add shredded carrots to your tomato sauce, toss some diced carrots into a stir-fry.

4. Papaya

Why papaya? Antioxidants (vitamins C and E), carotenoids, calcium, potassium, magnesium. Papaya tastes great in a smoothie or diced up with Greek yogurt and a sprinkle of granola.

5. Sweet Potato

Why sweet potatoes? That beautiful bright color can mean only one thing…carotenoids! Beta-carotene, vitamins A, C, E, and also fiber. Baked stuffed sweet potatoes are scrumptious! Baked sweet potato fries are also a much healthier alternative to traditional fries.

6. Salmon

Why salmon? Omega-3 fatty acids. Salmon tastes great grilled with some lemon and garlic powder, on a salad, or as kabobs with fresh veggies.

7. Cantaloupe

Why cantaloupe? B-vitamins, vitamin C, folate, potassium, fiber, carotenoids. Cantaloupe is great diced up and eaten plain, mixed into a smoothie, or served with cottage cheese or yogurt.

8. Acorn Squash

Why acorn squash? Calcium, magnesium, potassium, fiber, folate, carotenoids. Acorn squash tastes great on pizza or baked and stuffed with cranberries and wild rice.

9. Asparagus

Why asparagus? B-vitamins, fiber, folate, carotenoids. Asparagus is delicious grilled, steamed, or in a pasta salad.

10. Broccoli

Why broccoli? Antioxidants, carotenoids, potassium, folate, calcium, and fiber. Broccoli is tasty raw with hummus, in a soup, stir-fry, or in a veggie lasagna!

11. Oranges

Why oranges? Oranges are loaded with vitamin C, carotenoids, flavonoids, potassium, folate, and fiber. Oranges make simple, healthy snacks. They also taste great in salads!

12. Spinach

Why spinach? B-vitamins, carotenoids, antioxidants, fiber, calcium, potassium, and magnesium. Try spinach on a pizza or in a veggie soup like 15 veggie soup.

13. Blueberries

Why blueberries? flavonoids, carotenoids, polyphenols, folate, vitamin C, calcium, magnesium, potassium, fiber. Blueberries are great just plain, in muffins, salads, or parfaits.

14. Almonds

Why almonds? vitamin E, magnesium, fiber, heart-healthy mono and polyunsaturated fats, phytosterols. Mmm…almond butter and sliced apples!

15. Brown Rice

Why brown rice? B-vitamins, fiber, magnesium. Try brown rice in a burrito, in a stuffed pepper, or in a soup.

16. Flaxseed

Why flaxseed? Omega-3 fatty acids, fiber. Try some ground flaxseed on yogurt parfaits, in muffins, pancakes, or in oatmeal.

17. Oats

Why oats? Magnesium, potassium, folate, calcium, soluble fiber, omega-3 fatty acids. Add some almond butter to a bowl of warm oatmeal with raisins and honey.

18. Tofu

Why tofu? Potassium, magnesium, fiber, B-vitamins. There are so many ways to use tofu! Puddings, smoothies, dips, grilled, in salads, stir-frys! Try my spinach tofu dip.

19. Walnuts

Why walnuts? vitamin E, magnesium, folate, fiber, heart healthy fats, phytosterols. Add walnuts to a salad, yogurt, muffins, pancakes, pasta dish.

20. Soy milk

Why soy milk? Flavonoids, B-vitamins, folate, calcium, magnesium, potassium. Try some soy milk just plain, with a bowl of cereal, or in a smoothie.

21. Tuna

Why tuna? omega-3 fatty acids, folate and niacin. Try my nicoise salad.

22. Kidney beans

Why kidney beans? Soluble fiber, calcium, potassium, folate, magnesium. Kidney beans are super super high in fiber and taste great in soups or mixed with rice and veggies.

23. Dark chocolate

Why dark chocolate? Flavonoids. May help to lower blood pressure. Try adding a tablespoon of dark chocolate to your oatmeal!

24. Tea

Why tea? Flavonoids. Try a cup of hot or iced green tea.

25. Red wine

Why red wine? Flavonoids. A glass of red wine may help to improve your HDL (good) cholesterol.

Content adapted from an original article by WebMD. The 25 foods listed above were selected by a team of nutrition experts at The Cleveland Clinic and the American Dietetic Association as the most heart healthy foods. The original article was published on WebMD and can be found here. All photographs copyright keepyourdietreal.com.

I love my Mama. She is an amazing Mom….and no, I am not writing this because it’s Mother’s Day and that’s what you’re supposed to say today. It’s true.

My brother and I were so blessed to have a good childhood. To be able to look back and have happy memories as a child, to me, is a gift. I’m thankful for all the ways my Mom sacrificed and went without so we could have. I’m thankful for her love and for the way she expressed that though cooking…fresh baked cookies when we’d get off the bus, packing our lunches day after day, and making healthy dinners for us even when she was working and going to school.

Everyone has their favorite meals that their Mom makes. I have many, but here are a few of mine (in no particular order) fried pepper/onion/cheese sandwiches, eggplant parmesan, cream tuna and peas, and birthday cakes from scratch with homemade buttercream frosting!

And in the words of our departed brother Tupac Shakur…

Dear Mama

There are no words that can express how I feel
You never kept a secret, always stayed real
And I appreciate, how you raised me
And all the extra love that you gave me

And there’s no way I can pay you back
But my plan is to show you that I understand
You are appreciated

Say Cheese, Mom. Today’s your day!

What is your favorite meal/food that your Mom made or makes for you?

I am a big fan of both regular and Greek yogurt so choosing one over the other is tough….both are healthy, delicious, and good sources of protein and calcium. However, I prefer to use regular yogurt in my smoothies because it has a thinner consistency and flows easier through a straw. Greek yogurt is creamy, thick and delicious just plain or with granola and fresh fruit.

Which do you prefer?

ps…the Trader Joe’s vanilla bean Greek yogurt pictured above is scrumptious!

Have a great weekend and Happy Mother’s Day to all the Moms out there!!!

Good day! Today I present to you a recipe for a snow pea salad that I made for our Easter dinner at my Mom’s house. This recipe was inspired by another snow pea salad that I recently tried at a Whole Foods lunch buffet. I did not have their recipe so I came up with this one. This salad is super tasty, but I especially enjoy the fragrance of this salad…ginger, toasted sesame, soy sauce, red onions…mmm. This salad could work as a simple side dish or as a meal (if you have a big bowl). Check out below to see the nutrition facts.

Recipe: Snow Pea Salad

Ingredients:

• 2 cups snow peas (blanched)
• 1 raw yellow pepper, washed, seeded and cut into long strips
• 1 raw red pepper, washed, seeded, and cut into long strips
• 1/2 red onion, raw (about 3/4 cup) cut into long slices
• 1 cup edamame (beans)
• 1 1/2 cups shredded carrots (blanched)
• Organic toasted sesame oil – 2 tablespoons
• Kikkoman Light Soy Sauce (or Gluten Free Tamari) – 2 tablespoons
• Fresh ginger, grated (1 teaspoon)
• Sea salt (to taste) (about 1/2 teaspoon)
• Garnishes: sesame seeds, scallions

This recipe makes about 8 servings. Nutrition Facts below.

Directions:

1. Fill a large mixing bowl with ice and ice cold water.
2. Fill a large sauce pan full of water, cover and bring to a boil so that you can blanch the snow peas and carrots.  Once water is boiling, submerge snow peas and shredded carrots for 60-90 seconds (more if you do not like your veggies to be too crisp).
3. Using a pair of tongs, carefully remove the shredded carrots and snow peas from the boiling water and place into the bowl with ice and water to quickly stop the cooking process and to maintain the beautiful bright color of the vegetables.
4. In a separate mixing bowl, combine the sliced peppers, red onion, edamame beans, ginger, sesame oil, soy sauce, and salt (optional). Stir to combine ingredients & flavors.
5. Now add the snow peas and shredded carrots. Stir.
6. Serve immediately or place in refrigerator until you are ready to serve. Enjoy!

After some personal debating I have decided to post nutrition facts for my recipes (moving forward…and if I have time, moving backward). I have often gotten comments and emails from readers asking about nutrition facts.  I did not always believe that  nutrition facts were that helpful for people (from what I have seen from counseling patients). It seems as though there is a large amount of misinterpretation that goes along with nutrition facts (i.e. sometimes people avoid a recipe with 10 grams of fat/serving when all 10 grams are unsaturated and heart healthy because they believe that all fat is bad). I see this often in counseling so I had made the decision that for the website I would create healthful recipes but leave out the analysis. BUT….alas there are many many people out there who could potentially benefit from having this information (i.e. people doing Weight Watchers) so I have decided to post it. I am going to do my best to ensure that this data is accurate, but I’m only a human and I can make mistakes.

Who will win today?

Citrus

• Rich in Vitamin C (preventing scurvy for centuries!), full of antioxidants, important for maintaing healthy immune and cardiovascular systems, helps with the prevention of kidney stones and blood pressure regulation.
• Citrus fruits give a delightfully fresh & clean aroma! Don’t let the tough exterior fool you…inside they are (mostly) sweet and tangy but sometimes have a bit of a bite.
• Try…Tangerines, Oranges, Grapefruit, Lemons, Limes, Tangelos, Mandarins, Kumquats, Ugli fruit, Pummelos, Key Limes, Sweeties, Minneolas…the list goes on.
• Delicious as a snack but also great in combination with other flavors like…grapefruit and a bowl of cereal, key lime pie, on fresh grilled seafood, in salads, or dipped in dark chocolate.

Berries

• Loaded with antioxidants, fiber, and vitamins & minerals! So much goodness packed into such a small fruit!
• Berries have beautiful colors and textures!
• Try…strawberries, blueberries, blackberries, raspberries, loganberries, lingonberries, acai berries, boysenberries, cranberries, elderberries, gooseberries, goji berries, huckleberries…etc. Not all berries are safe to eat though…check first before taking a bite. Here is a good list.
• Delicious just as they are or in combination with other flavors like….smoothies, fruit, granola, yogurt parfaits, crumbles & crisps, pies, salads, dried, in pancakes and muffins, in jams and spreads, lingonberries and Swedish meatballs, etc.

What’s your favorite?

Is there anyone in the world who doesn’t like tacos (except for my dad)?! Tacos are fun to eat and equally fun to make…especially for kids! I highly recommend trying this recipe for your family…or another taco recipe. Taco night can quickly turn into a healthy, fun, simple, and inexpensive weekly family dinner. Plus…it’s a really great way to encourage your kids to try new foods…especially veggies!

Recipe: BBQ Turkey Tacos with Broccoli Slaw (serves 4)

Ingredients (tacos):

• 1 lb 99% lean ground turkey breast
• 1 tablespoon of canola or olive oil
• 1/2 – 1 cup water
• 1/4 cup BBQ sauce
• Garlic powder (1 teaspoon)
• Sea salt and black pepper (to taste)
• Tacos shells (6-8)
• Suggested garnishes: broccoli slaw, corn salsa, sliced avocado, lettuce, shredded jack or cheddar cheese, ranch dressing, cilantro, fresh lime juice

Ingredients (broccoli slaw):

Recipe adapted from this recipe by Closet Cooking

• 2 cups broccoli slaw mix (shredded broccoli, shredded carrots)
• 1/4 cup mayo
• 1/4 cup sour cream
• 2 tablespoons rice wine vinegar
• 1 tablespoon of honey
• 1 tablespoon of grated ginger
• 1 tablespoon toasted sesame oil
• 1 large bunch of fresh cilantro (chopped)
• salt and pepper (to taste)
• sesame seeds (garnish)

Directions (slaw):

1. In a large mixing bowl, combine all ingredients (except the broccoli mix and sesame seeds). Stir until combined.
2. Add the broccoli slaw mix and stir until thouroughly combined.
3. Now transfer to a serving bowl and sprinkle with sesame seeds. Ready to serve!
4. Store in the refrigerator for later use if you are not planning to use immediately.

Directions (tacos):

1. In a large saute pan, heat 1 tablespoon of canola or olive oil on medium/high heat until oil is heated and the bottom of the pan is coated with oil.
2. Next, add the 1 lb of turkey meat to the pan. Cook on medium/high heat, stirring frequently with a metal spatula, until turkey is fully opaque white/tan in color (usually takes about 15-20 minutes). You will most likely need to add water (1/2 – 1 cup) a little bit at a time to keep the meat moist as it cooks because it is so low in fat.
3. Add the garlic powder, salt and pepper to the turkey meat and stir.
4. Add the BBQ sauce and stir to combine.
5. Now the meat is fully cooked and you are ready to assemble the tacos.
6. Load taco shells with taco meat, broccoli slaw, lettuce, cheese, avocado, and any other garnishes!

This is a simple healthy spring/summer recipe that kids enjoy eating and helping to prepare!

What is your favorite kind of taco? Veggie, chicken, beef, pork, fish, etc.?

Try my scallop tacos!

The second is from Foxnews.com and features The Best Grilled Cheese…Ever! post from Keep Your Diet Real. The original post can be found here.

I am thankful for and completely blessed by the opportunity to share what I love to do most! Thank you for your support!

Ah, the age old blond vs. brunette debate. I am no stranger to this battle. Although I am obviously partial to one over the other, today I am having a difficult time choosing between these two equally scrumptious treats.

Who will it be? Blondies or Brownies? You decide.

Today I give you zucchini parmesan! Zucchini parm is the delicious vegetarian cousin to the other parmesans…chicken, eggplant, veal, etc. This recipe is baked and lower in fat than the traditional fried version….but still full of flavor and loaded with fiber, vitamins and minerals! Enjoy.

Ingredients:

• 2 lbs of zucchini/yellow squash (combined) – about 5 zucchini and 3 yellow squash (quantity will vary due to size)
• 4-5 cups of veggie primavera sauce
• 1 cup all purpose flour
• 4 eggs
• 1.5 cups breadcrumbs (seasoned) I used plain Panko for this recipe and I seasoned it with garlic powder, sea salt, and freshly cracked black pepper.
• Drizzle of olive oil (about 2 tablespoons)
• 1.5 cups shredded mozzarella cheese

Directions:

Step 1:

Prepare veggie primavera sauce.

Step 2:

Rinse zucchini and yellow squash.

Step 3:

Slice zucchini and yellow squash lengthwise into thin strips about 1/4 inch or less in thickness. This part is a bit tedious, but oh so worth the effort.

Step 4:

In a small mixing bowl, crack 4 whole eggs into the bowl and set aside.

Step 5:

Add some freshly cracked black pepper and sea salt to the eggs (about 1/4 teaspoon each) then whisk together until well combined. Now, set up a work station so that you have 3 separate bowls/dishes.

• First = flour
• Second = egg mixture
• Third = breadcrumbs

Step 6:

Preheat the oven to 350 degrees Fahrenheit. Now, dip each slice of zucchini/yellow squash first in the flour, then in the egg mixture, and finally into the breadcrumbs. Place each coated slice onto a baking sheet lined with parchment paper. Leave a small amount of space between each slice. Drizzle with olive oil (about 2 tablespoons). You will need 2-3 large baking half sheets (18×13). Place baking sheets into the oven and bake for 25-35 minutes (flipping every 10 minutes) until golden brown and crispy. Alternatively, you can fry each slice in olive oil, but this is a lower fat version.

Step 7:

Using a 9×13 baking dish, place about 1.5 cups of veggie primavera sauce in the bottom and spread to coat evenly. Layer baked zucchini slices on top of one another until all slices have been used.

Step 8:

Place the remaining sauce on top of the zucchini and top with mozzarella cheese.

Step 9:

Bake at 350 degrees Fahrenheit for 25 minutes or until cheese is melted and golden brown.

Step 10:

Dig in and enjoy! Serves about 10-12. I challenge even the most enthusiastic veggie haters to take a bite!

What are some of your favorite vegetarian meals?

Cashews:

• Cashews are one of my favorite nuts, but have you ever seen a cashew tree? If not, take a look and have a good laugh for yourself.
• Cashews are filled with heart healthy fats, protein, antioxidants and are particularly high in magnesium which is essential for bone health.
• Go easy on portion sizes….a 1 oz serving (about 17 whole pieces) contains around 160 calories and 13 grams of (heart healthy) fat.
• Cashews are famous for their use in both sweet and savory dishes….try adding cashews to an Asian stir-fry, dipped in chocolate, added to pie crusts and in trail mix, or as cashew nut butter between 2 slices of bread with some jam.

Pecans:

• Pecans are the Southern Belle of the nut world. Fancy and sweet, yet mild and versatile.
• Jam packed with heart healthy fats, protein, antioxidants and more than 19 vitamins and minerals like vitamin E, B vitamins, magnesium, potassium, zinc and calcium!
• Go easy on portion sizes….a 1 oz serving (about 20 halves) contains around 200 calories and 20 grams of (heart healthy) fat.
• What would Thanksgiving look like without pecan pie or Christmas without a side of candied pecans?

Thanks Kevin for making this image for me today!

Vote for your fave!