One Step At a Time...
You Can Go Meatless
One Day For All Three Meals
Diet Can Protect Against Heart Attacks
It’s a common practice that once someone has been
identified as at risk for cardiovascular disease (CVD) and placed on
medications, diet takes a back seat to heart health. But a new study highlights
the importance of diet in preventing deaths from CVD in high-risk individuals.
An international team led by the Population Health Research Institute of
McMaster University in Hamilton, Ontario analyzed data on the diets of more
than 31,000 adults, from countries in North America, South America, Europe,
Australia, Asia and the Middle East, who had existing CVD. Over five years, the
scientists found that those who ate a heart-healthy diet reduced their risk of
dying from CVD by 35 percent, new heart attack by 14 percent, heart failure by
28 percent, and stroke by 19 percent. A heart-healthy diet is rich in
vegetables, fruits and fish, and low in meats. These findings support
recommendations for people with CVD to adopt healthy eating habits along with
other lifestyle changes and heart medications. It’s a good diet even if you’re
not at risk for CVD.
Healthy Meatless Recipe:
Tunisian Style Baked Cauliflower Frittata
(Adapted from Martha Rose Shulman)
It is great for
lunch or dinner and keeps well in refrigerator.
Ingredients:
1/2 medium head cauliflower (about 1 1/4 pounds),
trimmed of leaves, bottom of the stem trimmed away
2 tablespoons extra virgin olive oil
1 small onion, finely chopped
2 garlic cloves, minced
8 eggs
Salt and freshly ground pepper to taste
1/2 cup finely chopped parsley
2 teaspoons ground caraway seeds
2 tablespoons freshly grated Parmesan
1/4
teaspoon cayenne
Freshly
ground pepper
Directions:
1. Preheat the oven to 350 degrees. Place 1 tablespoon of
the olive oil in a 2-quart casserole, preferably earthenware or in a 9-inch
cast iron skillet, and brush the bottom and sides of the dish with the oil.
2. Bring a large pot of water to a boil and salt generously.
Add the cauliflower and boil gently until very tender, about 15 minutes. If you
prefer, you can cut up the cauliflower and steam it for 15 minutes. Using
slotted spoons or tongs remove the cauliflower from the water (or from the
steamer), transfer to a bowl of cold water and drain. Cut the florets from the
stem and mash into little pieces with a fork. You should have about 3 cups.
3. Heat 1 tablespoon of the oil over medium heat in a large,
heavy skillet and add the onion. Cook, stirring, until the onion softens, about
5 minutes. Stir in the garlic, stir together for about 30 seconds and remove
from the heat.
4. Whisk the eggs in a large bowl. Season with salt and
freshly ground pepper to taste. Stir in the cauliflower, onion and garlic,
parsley, ground caraway and Parmesan.
Stir in the cayenne. Scrape into the casserole dish.
5. Place in the oven and bake 40 minutes, or until set.
Allow to cool for at least 10 minutes before serving. In Tunisia these
frittatas are served at room temperature, but you can also serve it hot.
Yield: Serves 6. Advance preparation: The frittata is delicious served the next day. Bring
back to room temperature or heat slightly in a low oven before serving. The
cooked cauliflower will keep for about 3 days in the refrigerator.
Enjoy
and Bon Appetit!
Healthy Weekly Motivator:
Snack Smart, Snack Simple
Snacking can boost nutrients and help
you eat less at mealtime, or it can add unnecessary fat, calo- ries and sodium;
it all comes down to what you choose. When selecting a snack, stay away from
pre-packaged cookies and chips: even portion control bags are full of empty
calories and additives that will leave you feeling hungry later.
This week, swap your usual snack for fresh fruit, raw
veggies, nuts, raisins, low-fat yogurt or plain popcorn. These low-calorie
alternatives will help keep you satisfied until your next meal.
Have a great week everyone and remember a better tomorrow starts
with what you eat today!
Do you have a favorite meatless recipe you would like to share
with us? Send it my way!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
Interested in Optimal Wellness? Take a look at products
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"Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet."
~Albert Einstein~
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