Winter Feast for the Heart

Making smart diet choices can go a long way toward ensuring cardiovascular health.

The statistics alone are enough to cause a stroke: According to the Centers for Disease Control and Prevention, the leading cause of death in the U.S. is heart disease. More alarming is the fact that heart disease strikes a full third of American women. Yet, even while our hearts are under attack, there is hopeful news: As research continues to document the relationship between a healthy lifestyle and a healthy heart, we can be proactive about our own cardiovascular well-being by taking preventative steps. One simple way is to pay attention to what we feed our bodies.

Recommendations made by the American Heart Association Nutrition Committee, published in July of 2006, suggest that besides positive lifestyle changes that include regular exercise, not smoking, and maintaining a healthy weight, we should build our diet around fruits, vegetables, oily fish, whole grain foods, lean meats, and fat-free or low-fat dairy products.

“I definitely believe there is a connection between cardiovascular health and daily diet”, says Barry Zaret, M.D., respected cardiologist and co-author of Heart Care for Life (Yale University Press, 2006). “This is expressed in many ways. Appropriate caloric restriction will impact [both]weight and issues related to obesity. Restriction in salt can positively impact blood pressure and hypertension. Appropriate dietary restrictions play a significant role in both the occurrence and treatment of diabetes and the development and treatment of hyperlipidemia (disorders of fat metabolism such as increased cholesterol). These types of dietary care and control can have a real role in preventing or controlling cardiovascular disease in its many forms.”

In October 2006, the European Journal of Clinical Nutrition published the results of studies that examined the benefits of whole grains, concluding that regular consumption of whole grains protects against both heart disease and stroke. Data published by The American Journal of Clinical Nutrition last summer, supports these recommendations and advises consumption of fish, preferably fatty fish, twice weekly. And don’t forget fruits and vegetables: Ongoing scientific studies continue to prove the disease-prevention benefits derived from the antioxidants and phytonutrients found in plant sources.

“With respect to specific recommendations, the diet best suited to each patient must be individualized to take into account special preferences and the likelihood of sustainability”, elaborates Zaret. “However, some general considerations include reduced salt intake, caloric restriction, decreased intake of saturated and trans fats, decreased [consumption of]red meat, processed meats, and dairy products, and increased use of components of the Mediterranean diet [including]fish, olive oil, and complex carbohydrates. Mild to moderate use of alcohol has also been shown to be beneficial.”

To create a heart-healthy menu at home, we’ve checked in with the chefs who’ve created some of North America’s best spa cuisine for these nutrient-rich, great-tasting recipes. Here’s to your heart!

CELERY ROOT & GREEN ONION CROQUETTES

Celery and green onions are good sources of antioxidants and a host of phytonutrients important in the health of the heart.

Recipe by Chef Pierre Cornelis of Spa Eastman, Quebec, Canada.

Serves 4-6

Ingredients
3 celery root bulbs (2 1/2 pounds),
peeled and chopped in cubes
1 pound potatoes, peeled and
chopped in cubes
8 cups of cold water
1 tbs. sea salt
1/3 cup finely chopped green onions
1 tbs. nutmeg, grated
1 1/2 tsp. sea salt
1 tsp. black pepper
1/4 cup spelt flour
4 tbs. olive oil

Preparation
In a pot, mix celery root and potatoes in cold water and add 1 tablespoon sea salt. Bring to a boil and cook for 25 minutes. Put aside for a few minutes. In a large bowl, combine celery root, potatoes, green onions, nutmeg, sea salt, pepper, and half of spelt flour. Mix together until a paste-like consistency is achieved. Refrigerate for 15 minutes. Preheat oven to 400℉. Form dough into croquette patties, powdering with remaining spelt flour. Heat 2 tablespoons of oil in a pan, and cook patties for about 1 minute on each side. Place on a metal baking sheet and bake for 10 minutes.

GRILLED SALMON WITH FENNEL SAUCE

The American Heart Association recommends consuming oily fish such as salmon at least twice weekly.

Recipe courtesy of Hilton Head Health Institute, Hilton Head Island, South Carolina.

Serves 4
Ingredients

3/4 cup shallots, finely chopped
2 1/2 cups fennel, finely chopped
1/4 cup orange juice
1 tsp. salt
1/4 cup parsley, finely chopped
1/4 cup fennel feathers, finely chopped
ground black pepper to taste
4 3 oz. wild caught salmon fillets

Preparation For Vegetables

Lightly spray saute pan with cooking spray. Saute shallots on low heat until softened. Add fennel, orange juice, salt, and pepper. Saute until soft. Chill overnight. Reheat vegetable mixture gently and stir in the parsley and fennel feathers just before serving with the salmon.

Preparation For Grilled Salmon

Heat grill to medium heat. Spray both sides of fillet with cooking spray to avoid sticking. Place salmon fillets on hot grill, and grill fillets for about 10-15 minutes, or until fully cooked. To serve, place grilled salmon filet on top of fennel mixture and garnish with lemon slices.

BUTTERNUT SQUASH SOUP

The Women’s Health Study reports that the phytochemicals and antioxidants found in fruits and vegetables including butternut squash provide protection against free radical damage, helping to lower risk factors for coronary heart disease.

Recipe by Chef Hisako Garner of Sprouts Wellness Restaurant & Juice Bar, Camelback Inn & Spa, Phoenix, Arizona.

Serves 4

Ingredients

13 ounces butternut squash
1/2 tbs. olive oil
1/3 cup diced onions
1/3 cup diced carrots
1 tbs. fennel, diced
1/2 cup yellow tomatoes, diced
2 tbs. white wine
2 tbs. sherry
2 tbs. brandy
1/4 cinnamon stick
1/4 tsp. thyme
1 bay leaf
1/8 tbs. sea salt
to taste: allspice, Old Bay seasoning, salt, pepper and nutmeg
2 tbs. low-fat sour cream

Preparation

Roast squash in oven at 450F until soft and golden brown. Split and seed, remove skin, and set aside.

In a large pot add oil. Add onions carrots, and fennel. Cook until translucent, then add tomatoes. Cook until tomatoes release their liquid. Add ingredients (white wine through thyme) and simmer for 30 minutes. Add roasted squash and cook for 5 minutes. Add water to cover and puree. Adjust the seasoning, add allspice, Old Bay, salt, pepper, and nutmeg to taste. Strain and serve with a dollop of sour cream.