Salmon with Caper Berries, Vermouth & Apricot Preserve

Serves 4

When it comes to heart healthy Omega-3s, not all fish are created equal. Salmon remains one of the the best source of these heart healthy fatty acids. Lighter, whiter fish like sole, flounder and cod have substantially less. Even then, different types of salmon can deliver significantly different amounts. According to the United States Department of Agriculture, some types can deliver nearly twice as much omega-3s as others:

Atlantic, farmed: 2.5g
Atlantic, wild: 2.1g
Chinook: 2.0g
Coho: 1.5g
Sockeye: 1.4
USDA Nutrient Data Laboratory Database, Release 18

The cooking method also can substantially alter the Omega-3 content. If you broil or grill, you are likely to lose more of the Omega-3s than if you poach. There are two reasons here. First, when grilling or broiling, more of the Omega-3 will drain out of the fish. Moreover, in poaching, the broth is typically consumed. Any Omega-3s that do drain out of the fish are still eaten. The lower cooking temperatures associated with poaching also preserve the benefits of the Omega-3s.

There are terrific poaching recipes, but if you prefer the taste and texture of the broiled salmon, here is a Kardea Gourmet recipe that blends the great taste of broiling with the benefits of poaching.

2.0 Pounds Salmon Filet (skin on)
½ Cup Dry Vermouth (or White Wine)
2 Tablespoons Apricot Preserve
12 Caper Berries (or 2 teaspoons of capers)

In your oven, heat a heavy pan under the broiler. When the heavy pan is hot, place in the salmon with the skin side down. After 3-4 minutes under the broiler, turn oven to 325 degree.

While fish is broilng, heat vermouth in a sauce pan and then stir in the apricot perserve. Pour vermouth/apricot mixture over fish when you reduce the oven heat. Bake uncovered for 5 minutes. Add caper berries and cover. Bake fish until done, typically another 7-8 minutes depending on the thickness of the fillet. Serve with Kardea's wholesome barley pilaf--great for soaking up the sauce---and a wilted spinach.

Root Vegetables & Chick Peas from the Kardea Gourmet

Makes about 8 servings

Parsnips star in this dish. A relative of the carrot, the cooked parsnip delivers a spicier, more pungent and sweeter experience. The carrots and turmeric add the color. The chick pea provides the body and the balance. The earthy notes of the porcini mushrooms complement the sweetness in this dish.

Nutritionally, a 5 ounce serving offers about 9g total fiber (about 3g of soluble fiber) and, thanks to the chick peas, 9g of protein. Low in sodium, this dish is a good source of potassium, delivering over 450mg/serving *.

2 Medium Sized Onions, Chopped
2 Clove Garlic, Chopped
2 Cups Chopped Parsnips1 Cup Chopped Carrots
2 Tablespoons Chopped Dried Porcini Mushroom
3 Cups Cooked Chick Peas
1 Tablespoon of Olive Oil
½ Teaspoon Tumeric
1 Teaspoon Paprika
Pinch of Coarse Ground or Kosher Salt
¼ Teaspoon Cinnamon (optional)

Heat a heavy skillet on a medium–low setting. When hot, add 1 tablespoon of olive oil and immediately added onions and garlic. Cover. Sautee for about 4 minutes. If onions appear to be browning, lower heat. Add parsnips, paprika and turmeric and carrots. Cover pan again and cook until the parsnips are soft. Add porcini mushrooms and chick peas. Cover and cook for another 15 minutes.

Nutritional Profile Per Serving (about 5 ounces):Total Calories: 210Total Fat: 5gFatty Acid Profile: 2.5g mono, 1.5 g poly, 1g saturated, 0g transProtein: 9gCholesterol: 0Carbohydrates: 34.0gTotal Fiber: 9gSoluble Fiber: 3gVitamin A: 55% RDIVitamin C: 15% RDIFolic Acid: 40%Potassium*: 450mgSodium: 30mgVitamin A: 20%Vitamin C: 54% RDI

* Epidemiological and animal studies indicate that the risk of stroke-related deaths is inversely related to potassium intake over the entire range of blood pressures, and the relationship appears to be dose dependent. The combination of a low-sodium, high potassium intake is associated with the lowest blood pressure levels and the lowest frequency of stroke in individuals and populations. Although the effects of reducing sodium intake and increasing potassium intake would vary and may be small in some individuals, the estimated reduction in stroke-related mortality for the population is large

Sea Scallop with Vermouth & Lemon Zest

Matt Burg, a good friend, fellow foodie, and a lead Columbia University researcher in the relationships among stress, high blood pressure and heart attacks, and I were walking the trails of a Connecticut state park. I relayed to him a scallop dish that we had served the night before. Matt said he shied away from scallops because of the amount of butter (high in cholesterol-raising saturated fats) that he thought needed to be used to make a great scallop dish. This recipe will dispel him of such a belief. One serving not only provides a delicious protein, but it also delivers about 400mg of Omega-3s.

16 Large Sea Scallops
½ Cup Dry Vermouth
½ Teaspoon Fennel Seed, chopped fine
2 Teaspoons Lemon Zest, chopped coarse
1 Tablespoon Olive Oil
1/4 Cup Fresh Parsley, chopped coarse

On a medium setting, heat a pan large enough to place all the scallops on the bottom with some space between each. When hot, coat bottom with olive oil. Add vermouth and scallops. Cover for 3 minutes. Remove from heat and add lemon zest. Cover for another 1 minute. Add fresh parsley and serve.

More Than an Apple-A-Day: Multiple Portions of Fruits & Vegetables Heart Healthy

A number of studies have linked higher fruit and vegetable consumption and reduced risks of coronary heart disease and stroke. The findings are based on the epidemiolgical studies of large groups of people. Epidemiological evidence remains open to strong challenge as the causal relationships can be difficult to support. Are the nutrients in fruits and vegetables working directly to reduce the risk of disease? Or is it that people who eat more fruits and vegetable simply reduce their intake of the foods containing heart unhealthy nutrients---saturated fats, trans fats, salt? Or is there yet some other factor involved.\? The American Heart Association (AHA) has found the result sufficiently signficant to recommend increasing fruit and vegetable consumption as part of a heart healthy diet.

A new clinical study, published in Circulation (volume 9, no 16 april 28 2009, pp2153-2160) has identified a causal relationship. Specifically, the study found improvements in arterial health with 6% increase blood flow response for each additional portion of fruit and vegetables consumed daily.

In responding to the efforts to identify the active compounds in fruits and vegetables, the study's authors comment that rather than searching for the single magic bullet micronutrient, a more practical approach is likely to consider whole foods and associated dietary patterns. Thus, increasing fruit and vegetable consumptions is likely to have numerous beneficial effects due to synergistic effects of bioactive compounds.

So look beyond the apple-a-day to keep the doctor away. Multiple portions of fruits and vegetables--- each with different compounds that may work together to improve heart health---is recommended.