REPORTING IN

I love a good infographic. What a fun trend and great way to present information in our ever-more-visual, data-saturated media age.

So of course I'm going to love a heart-health infographic, and this one from the Wall Street Journal does not disappoint. (Click on it to see larger.) It accompanied an article called "The Guide to Beating a Heart Attack." Outlined in seven simple steps, it tells the same story I've been trying to communicate here: most heart disease and heart attacks are preventable. You, however, must make the right choices.

It's been eight months since my heart attack and I've been committed to doing all the right things. So let's review my report card and see how I measure up to the seven steps to beating heart disease.

KNOW YOUR NUMBERS

The Wall Street Journal calls this "the basics," and I love this quote: "Knowing your cholesterol and blood pressure numbers is as fundamental to heart health as knowing the alphabet is to reading." Yet about one-third of people with high-risk levels don't know it.

According to WSJ, the optimal LDL, or bad cholesterol, is under 100; HDL, or good cholesterol, is over 60; and blood pressure is less than 120/80.

A++ for me. My LDL is 62, my HDL is 34, (yes, it is less than 60, but since my LDL is so low the ratio that my cardiologist cares about is fine) and my blood pressure is 100/60. Take that, heart disease! 

NO DUH: DON'T SMOKE

Not a problem, haven't smoked since college. And even then I was a "social" smoker, until one day my senior year it was the first thing I did when I woke up. Gross. Quit cold turkey that minute and haven't had one since.

My grade: A- (for having ever smoked at all)

EXERCISE

I've earned an A+ on this one, mostly because I like working out so much. But here's the good news for those who do not like it so much, do not have the time for marathon training, or don't have access to personal training.

Guidelines urge three hours a week of brisk exercise to maintain heart health, but many people who can't find the time to work up a sweat for 30 minutes most days don't bother. "It's the all or nothing phenomenon," says Martha Grogan, a cardiologist at Mayo Clinic.

But how about 10 minutes a day? While the 30-minute target is associated with a 70% reduction in heart-attack risk over a year, Mayo researchers analyzed the data and noticed that a brisk 10-minute walk a day results in a nearly 50% reduction compared with people who get hardly any exercise.

KEEP MOVING

This one is interesting. Even if you are active, and get your three recommended hours of exercise a week, too much sitting can negate that positive effect.

A study from Australian researchers published two years ago found that spending more than four hours a day in front of a computer or television was associated with a doubling of serious heart problems, even among people who exercised regularly.
Prolonged sitting was associated with higher levels of inflammatory markers in the blood, higher body weight and lower levels of HDL, or good cholesterol, indicating that sedentary behavior has its own bad biology apart from whether you're physically active.

Thank goodness I'm home with my 4-year-old and hardly sit at all, so I get a passing grade of B on this one. For those who must sit for work, the article recommends getting up every 30 minutes or getting a stand-up desk for computer work. Taking walk breaks instead of coffee or snack breaks, taking the stairs, and parking far away will also help.

BE HAPPY

Easier said than done, of course, but stress -- and the stress of being unhappy or worried -- takes its toll on your heart. As my doctor said to me last fall: feed your soul. Make yourself a priority. (And if you need to, like me, get help, professional and/or pharmaceutical.)

I get at least a B+ on this. Though I went through some pretty difficult depression the first few months post-heart attack, feeding my soul, exercising my body, focusing on my family, and taking my antidepressant have made a huge difference. I am happy.

EAT YOUR VEGGIES

Eat healthy. Yeah, I'm all over that. I have to give myself a B+, though, because to earn an A+ I'd really have to go vegan.

B+ to me means I hardly eat any dairy (save fat-free yogurt and milk), only lean protein (chicken, turkey, tofu, beans, and fish), two eggs a week, the right oils, and lots of fruit, veggies, and whole grains.

GET ENOUGH SLEEP

Here's my worst grade of all: C- I regularly don't go to bed until midnight and then I don't fall asleep until 1 a.m. or later. Some of this is due to the medications I take; timed just wrong and I'll lay awake for hours.

Here's what the article has to say about sleep: 

Sleep's role in protecting the heart is underestimated, says Mayo's Dr. Grogan. "If you get one less hour of sleep than you need each night, you've basically pulled an all-nighter a week," she says. Chronic sleep deprivation can lead to high blood pressure, weight gain and increase your risk of diabetes, she says.

So sleeping is good for you! If only my kids understood that and let mommy sleep in.

This is my report card after having had a heart attack. Earn better grades than me and maybe you'll never have one.

NUTS TO YOU

I have a new love of my life: these spicy and sweet curried nuts. I can’t get enough of them. I made them first for my heart party (um, I mean wine-tasting party) and I’ve made five batches since. I’ve finally given in and started doubling the batch.

Although I can’t stop eating them, I comfort myself that I’m at least getting loads of heart-healthy antioxidants with my zillions of calories. And, I learned from the keynote address at the heart health event I spoke at last month, that eating nuts - along with not smoking, being the right weight, exercising, eating right, and all those other good habits - is actually an indicator of longevity. So by eating these, I'm adding to my life. As long as I don't add too much to my waistline.

But, seriously, I challenge you to stop eating at just 1/3 cup (the serving size). I think you'll end up as addicted as I am. You are warned.

SPICED MIXED NUTS
Adapted from Ellie Krieger’s cookbook The Food You Crave 

1 cup whole, unsalted, raw almonds
1/3 cup unsalted raw cashews
1/3 cup unsalted raw pistachios
1/3 cup unsalted raw pumpkin seeds
1 tbsp. maple syrup
1/2 tsp. curry powder
1/4 tsp. cayenne
1/2 tsp. dried rosemary
1/4 tsp. salt

Preheat oven to 325 degrees F. Combine nuts and seeds. Add the maple syrup and spices and salt and toss to combine. Line a cooking sheet with parchment paper and bake 15 to 20 minutes until nuts are fragrant and lightly toasted.

You can adjust the quantity and types of nuts to suit your preference – the total should be 2 cups nuts. I love the cashews, so sometimes I skip the pumpkin seeds in favor of more cashews. The original recipe calls for walnuts too, and I’m sure that’s equally yummy, and they are better for your heart than cashews.

VALENTINE'S DINNER . . . FOR FOUR

I can't remember the last time my husband and I went out for Valentine's Day. I think it was an early seating at some popular place more than 10 years ago. They'd clearly brought in extra tables and I was closer to the person next to me on the banquette than my husband across the table. So much for romance.

So now I prefer dinner at home with my best men. Purely for my own enjoyment I set the table with my china, linens, and the red dishes my Grandma gave me, make something special that everyone loves, and light the candles. We have a lovely time together eating and giving gifts (from me to the boys, from all the boys to me). For about 20 minutes. And then its time for swimming lessons. Ahh, the romance.

I like to think I'm inspiring my boys to create traditions with their families someday. That doing something special and doing it every year will sink in. That maybe they will be the occasion-creators in their families. If nothing else, I hope they will learn it is a joy to do things for others.

Owen's Valentine's Day dinner request was Diablo Shrimp, his all-time favorite meal and my good friend Heidi's creation. With a bit of post-heart-attack modification, it's a special treat for all of us.

Happy Heart Day! Please do what you need to keep your heart healthy so you can share your life with those you love.

Heidi's Diablo Shrimp

1/4 cup olive oil (Heidi's original recipe is 1/2 cup butter, which I assure you is divine. But olive oil is good too and the way it must be around here)
1 tbsp. garlic, minced (must be fresh, do not cheat and use jarred like I often advise)
1 tsp. cayenne pepper
1/2 cup white wine (Pinot Grigio being my white of choice!)
1 lb. peeled devined uncooked shrimp (my boys love shrimp so much I often use 1.5 lbs.)
1 lb. linguini
thin slices of lemon
5 oz. fresh baby spinach
parmesan cheese

Combine olive oil/butter, garlic, and cayenne. Cook until garlic is soft. Add wine and cook until reduced by half. Allow to cool a little. Cook pasta in the meantime and reserve some pasta water in case you need to thin the sauce.

Return oil and garlic to the heat and add the shrimp. Cook until nearly opaque, then add the spinach. Cook until heated through and wilted. Serve over the pasta with lemon slices and parmesan.

VEGGIE MONTH WEEK 5 MEAL PLAN

Huevos Rancheros. Mmm.

January is almost over! For those who are still hanging in there, here is a very-short-week vegetarian meal plan for you.

I've had a lot of fun finding new recipes to try and creating these plans. I hope you've found something new for dinner at your house!

DOWNLOAD VEGGIE MONTH WEEK 5 MEAL PLAN

VEGGIE MONTH WEEK 4 MEAL PLAN

Monday night: Cornmeal crusted bean burger. Yum!

It’s week four! After this week, there are just two days left of vegetarian month, a fact for which my older son is very grateful.

He’s been a good sport, though. And while we’ve tried a couple dozen or more new recipes by now, only a few have been deemed worthy of adding to our regular dinner rotation.

So far, my family has loved: Spicy Peanut Noodles, Lentil Quiche, Fettuccine with Creamy Red Pepper Sauce, Spicy Szechuan Stir Fry, Rigatoni with Cauliflower, Mushroom Polenta Pie (well, to be honest, only I loved that), Crispy Black Bean Tostadas, White Bean & Toasted Cumin Chili, Pumpkin Corn Muffins, Pappardelle with Goat Cheese and Onions (again, only the grownups loved this one), and Ancho-Lentil Soup with Grilled Pineapple. 

Others were good enough, or “oddly tasty,” like the Coconut Rice with Butternut and Edamame (week 1), Cajun Dirty Rice (week 3), Sweet Potato Burritos (week 2), or Pasta Della California (week 3). A couple recipes never got made, either because I ran out of time or used the ingredients for something else. There wasn’t one we just hated.

Which recipes did you try? Did you find any new family favorites? 

Happy cooking!

DOWNLOAD THE WEEK 4 PLAN

VEGGIE MONTH WEEK 3 MEAL PLAN

TGIF! This pasta will make everything all better.

It’s already week 3! I’m finding that this year’s vegetarian experiment is much easier and smoother than last year’s. My boys aren’t mutinying and Scott and Owen are even battling it out for who will win the vegetarian lunch challenge. Owen is currently winning; Scott slipped up by eating a Caesar salad with anchovies in the dressing, but Owen ate his peanut butter sandwich while all his friends had hamburgers at school. He reported it was “torture.” I’m pretty sure a school lunch hamburger is its own form of torture.

I also think it is easier because cooking methods and ingredients are more familiar, and since I had to cut most cheese and dairy after my heart attack, I’m finding it easier not to rely on cheese as the protein. This opens up new categories (beans, beans, and more beans!) and new recipe options.

Some new resources I have on hand have also helped make it easier, including my vegan cookbook “Veganomicon” and the “Moosewood Restaurants Low-Fat Cookbook.”  After some disappointments with low-fat cookbooks that merely try to substitute or fake dishes usually made with high fat ingredients, I realized that I should start with something that tastes good because it is a good vegetable– or lean protein-based recipe, not a modification. This has definitely improved my enjoyment of cooking and eating, and broadened the range of available meals.

I hope you enjoy this week’s menu!

DOWNLOAD THE MEAL PLAN

VEGGIE MONTH, WEEK 2 MEAL PLAN

Spicy Szechuan Tofu Stir Fry is set for Monday.

Hurray for learning new technology skills! I upgraded my desktop software so I could make a PDF of this week's vegetarian month meal plan, then learned how to add it to my blog so you can download it. I must really, really like sharing food ideas and recipes. Oh yeah, I do.

Last week's menu plan was done in a big hurry, so I think this week's is better. More varied (e.g. pasta only once), more use of beans and whole grains, more uniformly low-fat, and more clip art too. I love clip art.

If you try any of these, please come back and comment and share your review and your family's reaction. Or, you can share your favorite healthy vegetarian recipe. I would love to talk about food!

DOWNLOAD WEEK 2 MEAL PLAN

ODDLY TASTY

My nephew gave his mom this recipe "in case
you don't like what Aunt Jenny sends." Love.

Today was day 1 of vegetarian month, and my brother and I cooked the same rice dish 200 miles apart. Was it fried rice? Was it risotto? It was hard to say, but my sister-in-law described it perfectly: oddly tasty. It was a strange dish, and maybe a little far out for the very first day, but in the end most of the kids ate it and we all got a serving of soy, mushrooms, and squash so I'll call it a success.

Dinner table conversation was interesting. Owen: "What's wrong with meat anyway?" My nephew: "I just don't understand WHY we have to be vegetarian!" But we all survived and everyone is looking forward to tomorrow's offering: Spicy Peanut Sesame Noodles. I'll share that recipe with you now in case you want to cook along.

RECIPE: SPICY PEANUT SESAME NOODLES

P.S. If you'd like a copy of my weekly meal plans, including recipes and shopping lists, leave me a note in the comments.

JANUARY FOODIE FUN AND WEEK 1 MEAL PLAN

I'm so excited to be reprising Vegetarian Month this January. My family did this last January and I blogged about it at Fair-Weather Vegetarians. (A friend pointed out this is January in Minnesota, so it should have been titled Foul-Weather Vegetarians). The blog and project was fun, but it ended on February 1, when my boys (all three of them) requested a pound of bacon for breakfast.

My purpose then was just to try something new, get out of a cooking rut, and detox from the holidays. And while we did maintain the vegetarian diet all month, we weren't exactly eating healthy all the time (see Best Macaroni and Cheese and Spinach Quiche for exhibits A and B).

This year, vegetarian month takes on a new meaning and challenges. Vegetarianism (or veganism) is really the best way for me to eat heart-healthy. This year's challenge, though, will be not relying on cheese, eggs, or dairy to round out the menu or make it feel richer and more satisfying. (My boys are not exactly thrilled about this either - check out this video from last year!)

I'm also creating weekly meal plans and recipes and sharing them with my brother and his family, 200 miles away, who have signed on for this month's experiment. I can't wait to hear their reviews of the recipes, especially since they have four kids 7 and under! And of course, I plan to share the best we discover here.

Stay tuned for updates on my kind of mid-winter foodie fun. I can't wait to get started!

DOWNLOAD WEEK 1 MEAL PLAN

HEALTHY HOLIDAY

If there's anything that puts the meaning of the holidays in to crystal-clear focus it is staring down your own mortality and winning, at least for the moment. So while I'm still shopping, wrapping, shopping, cooking, shopping, baking, shopping (why do I end up at Target every single day!), sending, shopping, and crafting, I'm really not stressing. And that surely is making my holidays a little healthier.

I'm also not making my grandmother's cranberry cake drenched in its luscious caramel sauce (made from boiling cream, butter, and sugar together), and I'm not eating half a dozen Spritz (1 pound butter, six egg yolks) per day. We're not having cinnamon rolls for Christmas morning breakfast, or scalloped potatoes at dinner, and I didn't embark on any crazy 12 Days of Cookies project like I did last year. But that doesn't mean I feel deprived. Not in the least.

Here's what I am planning for our Christmas weekend feasting - a greatest hits of my family's favorites.

RECIPE: GOODEST PANCAKES
So named by Owen years ago the first time I made them. He took one bite and looked up and said "these are the goodest pancakes ever!"  I can easily make these diet-approved without losing flavor.

RECIPE: BANANA MUFFINS
A modification of banana bread, using oil and Egg Beaters instead of butter and eggs. I've already made the batter, scooped it into muffin papers, and froze it. Christmas morning all that's needed is an extra 5 minutes in the oven and we have fresh, no-work muffins. These pass the heart-test, but that doesn't mean they are low-calorie. Or not completely worth every extra mile.

RECIPE: BEEF AND BROCCOLI
A light and delicious version of the Chinese take-out classic. The first time Scott had this he said "It's like I've been craving it my whole life and didn't know it." Try it and see if it is what's been missing from your life.

RECIPE: FISH TACOS
Assemble-your-own meals always mean everyone's happy and I'm heart-healthy. The fish is grilled or sauteed and I make the sauce with minced canned chipotles and Greek yogurt, with just a dollop of mayo (which, counter-intuitively, is fine for me to eat!).

RECIPE: PERFECT PESTO WITH ROASTED VEGETABLES
I'm bringing this to the pasta buffet we have planned at my in-laws for Christmas Eve. (And a heartfelt thanks to my family for planning something adaptable to me!) This sauce tastes fresh and light, and in the middle of days of Christmas indulgence sometimes that's just what you want.

RECIPE: ROAST CHICKEN WITH GARLIC
For Christmas Day dinner at our house I'm making a roast chicken, because I do want something traditional, but a turkey is way too big for our small group.

Along with it we're having mashed potatoes (if you use Yukon Golds and a potato ricer, you get the fluffiest, tastiest potatoes that do not need butter or cream), Dijon-braised Brussels sprouts from Smitten Kitchen, and glazed carrots a la Julia Child, which are not on the diet plan but Scott loves them so much I had to include. (I will just skip that dish.) Appetizers will feature Pumpkin Fondue and a creamy white bean dip instead of the usual Ranch or cream cheese offerings.

Food is such an important part of celebration for me, and I'm very excited to get cooking and sharing these meals with my family. But first, I have to go shopping. Again.

Merry Christmas everyone!

RECIPE: BANANA MUFFINS

Adapted from the Joy of Cooking.

1 1/2 cups all-purpose flour
1/2 cup whole wheat flour
2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. baking soda
1/4 tsp. salt
1/8 tsp. ground nutmeg
1/4 cup Egg Beaters (or 1 large egg)
3/4 cup packed brown sugar
2-3 mashed very ripe bananas
6 tbsp. canola oil
1 tsp. vanilla

Whisk together dry ingredients in a large bowl. Whisk wet ingredients and brown sugar in another bowl. Add to dry ingredients and mix until just blended (batter will be lumpy). Bake at 375 for 18 minutes. Serve as soon as possible, preferably on the day you bake them.

I make muffin batter ahead, scoop into paper-lined muffin tins, and freeze. Once frozen, pop out the muffins and store in a freezer bag. When you want fresh muffins, just bake as many as you need. Add about 5 minutes to the baking time.

RECIPE: WHITE BEAN DIP

I've been making this recipe for years. It is creamy, yummy, and light, and a bit different from the usual ranch-based veggie dip.

1 garlic clove, minced
1/3 cup chopped cilantro
16 oz. can butter beans, rinsed and drained
3/4 tsp. cumin
1 tbsp + 1 tsp. fresh lemon juice
3-4 tbsp. olive oil
salt and pepper to taste

Put everything in your food processor and give it a whirl until it is dip-consistency. Add a little water if you need to. Refrigerate for an hour before serving, or up to four days.

RECIPE: ROAST CHICKEN WITH GARLIC

This will be my second attempt at a whole chicken. My first did not turn out (a crock pot recipe, and chicken is not a slam dunk in a crock pot). This is Joy of Cooking recipe, so I'm feeling pretty confident.

3 1/2-4 lb. chicken
1 tsp. dried thyme
1 tsp. dried sage
1/2 tsp. salt
1/2 tsp. dried rosemary
1/2 tsp. pepper
1 lemon
3 heads garlic, cloves separated by not peeled
1 1/4 cups chicken stock
1 cup dry white wine

Rub the chicken with olive oil, then stir the herbs and spices together and rub all over the bird. Quarter the lemon and place inside the cavity. Put the chicken in a covered, oven-safe, stovetop-safe casserole (Yay! Get to use my Dutch oven!) and refrigerate for 2 to 24 hours.

Heat the oven to 375. Add the garlic, stock, and wine to the casserole and bring to a boil on the stove top. Cover the casserole and roast for 25 minutes. Increase the oven temp to 450 and roast 35-60 minutes more, or until the chicken reaches 170 to 175 degrees.

Keep checking to make sure there is always some liquid in the pan; add more wine or stock if needed.

Remove the chicken and garlic from the casserole and skim the fat. If your pan juices are too watery or weak, boil down to concentrate. Peel 6 or more of the roasted garlic, mash, and add to the sauce. Boil sauce for one minute and then add fresh herbs (parsley, basil, thyme, rosemary, or tarragon) if desired. Cut the chicken into pieces and arrange on a platter. Spoon pan sauce over and scatter the garlic cloves around it.

RECIPE: PESTO WITH ROASTED VEGETABLES

This is my invention, combining the Light and Tasty Pesto from the American Heart Association cookbook, with a roasted vegetable preparation from a Real Simple dish I made last week. Serves 6.

Pesto Sauce

4 ounces fresh spinach leaves
1/2 cup firmly packed basil leaves (jam as many in there as you can, you want lots!)
1/2 cup firmly packed fresh parsley
1/4 chicken or vegetable stock (I used chicken stock for its almost-non-flavor. Veggie stock sometimes tastes pretty strong. Experiment and see what you like.)
2 tbsp pine nuts, toasted in your oven for a few minutes at 350
1/4 cup grated or shredded good parmesan
1 tbsp olive oil
2 cloves garlic, smashed
Salt and pepper to taste

Roasted Vegetables

1 tbsp olive oil
1/2 tsp. salt
2 sprigs thyme
a few grinds black pepper
veggies of your choice: I'm using red bell peppers, artichoke hearts, red onion, and cremini mushrooms
2 tsp. red wine vinegar

To make the sauce:
Put everything but the salt and pepper in your food processor and whirl until smooth. If the pesto is too thick (which would be surprising), add some more stock or water 1 tbsp at a time.

To roast the veggies:

Place the mushrooms on a rimmed baking sheet and everything else on another rimmed sheet. (You don't want these together because the mushrooms release too much liquid.) Toss each with 1/2 tablespoon oil, 1/4 teaspoon salt, a sprig of thyme, and a few grinds of black pepper. Roast, rotating the sheets once, until tender and a little bit browned, 13 to 15 minutes. Drizzle with the vinegar and toss gently.

Toss sauce and veggies together with hot cooked linguine.

RECIPE: FISH TACOS

This recipe is from Ellie Krieger's excellent book The Food You Crave. You can find the original recipe on Food Network.

2 tablespoons olive oil

2 tablespoons freshly squeezed lime juice

1/4 teaspoon salt

Freshly ground black pepper

1 pound white flaky fish fillet, like tilapia or halibut

1/2 cup plain Greek yogurt

2 tablespoons mayonnaise

2 teaspoons chipotle pepper in adobo sauce, minced

Corn tortillas

Shredded Romaine lettuce

Corn kernels (thawed if frozen)

Fresh cilantro leaves

Whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes. Put the yogurt into a strainer lined with apaper towel and place over a bowl to drain and thicken for 20 minutes.

Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked thorough, about 3 minutes per side. Set the fish aside on a plate for 5 minutes.

In a small bowl combine the yogurt, mayonnaise, and chipotle pepper.

Heat the tortillas on the grill or grill pan. Flake the fish with a fork. Serve with lettuce, corn, cilantro, and chipotle sauce. I also usually offer Mexican cheese blend for the kids, since they don't use the sauce.

RECIPE: BEEF AND BROCCOLI

This is my mom's recipe. She first made it for us when Owen was in the hospital and she lived near us. She shopped and cooked and fed us for weeks. If she hadn't, I don't know what we would have eaten!

1 large bunch broccoli (about 1 ½ pounds)

1 pound beef tenderloin steaks, trimmed and cut into ½ thick inch slices

3 garlic cloves, minced or crushed with garlic press

1 tbsp. grated fresh ginger

¼ tsp. crushed red pepper flakes

1 tsp. olive oil

¾ cup chicken broth

3 tbsp. soy sauce

1 tbsp. cornstarch

¼ tsp. Asian sesame oil.

Cut broccoli florets into 1 ½ inch pieces. Peel broccoli stems and cut into ¼ inch diagonal slices. In nonstick skillet, heat ½ inch water to boiling over medium heat; add broccoli and cook 3 minutes, uncovered, until tender-crisp. Drain broccoli and set aside. Dry skillet.

In bowl, toss beef with garlic, ginger, and crushed red pepper. Add ½ tsp. olive oil to skillet and heat over medium-high heat. Add half of beef mixture and cook 2 minutes until beef just loses its pink color, stirring quickly and frequently. Transfer beef to plate. Repeat with remaining ½ tsp. olive oil and beef mixture.

In cup, mix broth, soy sauce, cornstarch, and sesame oil until blended. Return beef to skillet and stir in cornstarch mixture; heat to boiling. Cook 1 minute or until sauce thickens slightly, stirring. Add broccoli and toss to coat. Serve with rice.

Nutritional Information: 245 calories (not including rice), 28 grams protein, 11 grams total fat, 3 grams saturated fat; 3 grams fiber, 57 mg. cholesterol, 1,010 mg. sodium

RECIPE: GOODEST PANCAKES

Another Joy of Cooking favorite. (If you don't have the Joy of Cooking, run, don't walk, to the bookstore and get it. I prefer the 1997 edition.)

Preheat a griddle to 350 degrees.

1 1/2 cups flour
3 tbsp sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 1/2 cups buttermil
3 tbsp unsalted butter, melted (I use EarthBalance vegan margarine and it does not affect the taste)
2 eggs (or 1/2 cup Egg Beaters)
1/2 tsp. vanilla

Whisk together dry ingredients in a large bowl. Whisk together wet ingredients in another bowl, then add to dry ingredients. Mix until just combined. I use a 1/4 cup measure to drop onto griddle. Makes about 12-15 pancakes. We freeze the leftovers for school-morning breakfasts.

FABULOUS FUNGI

If you click the image you can see it larger. Thanks, Yale Heart Study.

I love this infographic shared by the Yale Heart Study this week. It makes parsing the heart-healthy diet rules much easier. Avoiding saturated fat is the easy part; remembering all the other rules is harder. (Though I'm pleased to report I'm doing very well in the red wine 1-2 glasses per day category.)

The whole section devoted to "cooked Asian mushrooms" was a new one for me, so I did some research. I always thought mushrooms were a tasty but nutritionally benign food; I didn't know they had health benefits like broccoli, kale, almonds, and salmon. What a fortuitous discovery for my heart-friendly cooking adventure!

WHAT TO HAVE FOR DINNER, VOL. 2

It's been awhile since I've shared some recipes. And though it is the busy holiday season and other projects seem to take precedence, dinner still needs to appear (as if by magic) every night. So here are some fast, tasty, and healthy dinner ideas to keep you fueled for shopping, wrapping, baking, and partying. I hope you enjoy them!

COMFORT FOOD: NORTH AFRICAN MEATBALLS WITH COUSCOUS AND CARROTS

This is as comforting as your favorite meatloaf, but interesting and a little different too. I found this recipe through watching Food Network while at Exercare; the chef for this show cooks French food so it is usually an exercise in irony watching her while on the elliptical. But this recipe is full of healthy fats and plenty of spices, and though the recipe calls for ground beef, I substituted ground turkey and it was completely delicious.  

Fat Free Foodie Note: Ground turkey works almost interchangeably with ground beef, with one caveat: Do not buy ground turkey breast. You need something labeled "ground turkey" so there's some dark meat in it, or it will be just too dry for use in ground beef recipes. Ground turkey is about 94% fat free, while ground turkey breast is 99% fat free. While the breast seems like the more virtuous choice, that 5% of flavor is really needed to keep you on the heart-healthy eating path. Trust me on this one.

THERAPY ON A PLATE: PAPPARDELLE WITH GOAT CHEESE AND ONIONS

The first time I made this it was a near-religious experience. Featuring feta cheese, one of the better cheese options, and onions, garlic, olive oil and your dark leafy green of choice, it is creamy, toothsome, and completely satisfying. And even better, it's super fast and easy. Make this when you get home late on a cold, snowy night and serve with a nice light red, like Chianti or Pinot Noir. Everything will be all better.

(If you haven't started trying Real Simple's recipes, I recommend it. I've found many of my favorites there, and they always include nutritional info.)
 
WORTH IT: CRISPY ASIAN CHICKEN WITH BRUSSELS SPROUTS

This recipe, also found in Real Simple, is simple but time-consuming. It took much longer than I thought (about 45 minutes), but it was worth the wait. Chicken is dredged in corn starch and pan-fried in canola oil (see, crispy but still allowed!), then stir-fried with sliced brussels sprouts.

It was a huge hit with Owen, who loves all flavors Asian.

YOU HAD ME AT POLENTA: PARMESAN POLENTA WITH SPICY SAUSAGE SAUCE

I get a little emotional when I get to eat something that replicates the smooth creaminess normally provided by fat, cream, and cheese. This one does that for me. Fast, easy, spicy, creamy, tangy, and hearty. Yum.

This is a Cooking Light recipe, torn from a waiting room copy. Yes, I'm that person.



FRIDAY NIGHT AT HOME: PUMPKIN FONDUE

Scott and I have a new Friday night tradition: feed the boys pancakes or eggs early, put them to bed, then eat grown-up food with a glass of wine and some peace at 8:30.A couple weeks ago we had pumpkin fondue with bread, apples, pears, and Pinot Noir. Perfect, but you know how I feel about pumpkin.

I found this recipe on Eating Rules, a great recipe blog. Try it - it's boozy (hello, entire bottle of hard cider), spicy, creamy, and cheesy. And only 64 calories for 1/4 cup.

RECIPE: PUMPKIN FONDUE

Eating Rules photo. See original recipe.

The original recipe calls for brie, but I substituted light cream cheese to make it healthier. I'm sure the brie would be fantastic, but this was really delicious and lighter.

1 clove garlic, smashed

1 3/4 cup crisp-style hard apple cider (or non-alcoholic apple cider if you prefer)

3/4 cup fresh pumpkin puree

1/4 tsp. dry mustard

1/4 tsp. cayenne

1/4 tsp. mixed spices (see below)

1/2 tsp. sea salt

2 Tbs. flour

2 oz (about 1/2 cup) grated cheddar cheese

1 oz (about 1/4 cup) grated gruyère cheese

3 oz light cream cheese

1 tsp. fresh lemon juice

In a medium sauce pan combine the garlic, apple cider, pumpkin, mustard powder, cayenne pepper, mixed spices, and sea salt. Whisk occasionally until well combined then cook over medium heat until it just comes to a boil. Reduce the heat to medium-low.

While the mixture is heating combine the flour with the cheeses and toss to coat. Add the cheeses to the pumpkin mixture in three installments, whisking until the cheese is melted before adding the next addition. Whisk in the lemon juice then pour into a fondue pot or a heat-proof serving bowl that has been warmed.

Serve with bread, apples, and pears.

Mixed Spices

1 Tbs. cinnamon

1/2 tsp. allspice

1/4 tsp. nutmeg

1/4 tsp. cloves

1/8 tsp. ground ginger

Combine the spices and mix well. Store in an air-tight container until ready to use. Yields 2 tablespoons.