Heart smart: February fare for your heart.(Chef Greg: healthful and delicious dishes)

I think we should eat foods that are good for the cardiovascular system all year long. So, in the recipes that follow, I've used heart-healthy ingredients--artichokes, cranberries, raspberries, blackberries, green peas, whole wheat pastas, red beans, pinto beans and bulgur, just to name a few.

Enjoy mixing and matching the beans to make hot and cold dishes. Do the same with the fresh berries for delicious, healthful treats. These recipes are simple to make and fun to eat.

 
Organic Whole Wheat 
Pasta with Snow Peas 
and Sun-Dried Tomato 
 
SERVES 4 
30 MINUTES OR LESS 
 
Whole wheat pasta is getting a new 
life. It is showing up in all shapes 
and sizes with added ingredients 
such as flaxseed to aid in heart-healthy 
eating. Whole wheat pasta 
contains protective fiber and is a 
good source of protein. Snow peas 
are a great source of fiber and are 
high in vitamin C. As you create 
these recipes, you can see how easy 
it is to make delicious food that is 
good for your heart. 
 
12 oz. whole wheat penne pasta 
 
1 Tbs. olive oil 
 
1 Tbs. minced garlic 
 
1/2 cup julienned sun-dried tomatoes 
 
1/4 cup sliced scallions 
 
1/2 lb. snow peas 
 
1/2 cup diced roma tomatoes 
 
3 Tbs. fresh basil 
 
1/2 tsp. salt 
 
1/2 tsp. pepper 
 
1. Cook pasta according to the package 
directions. 
 
2. While pasta is cooking, add 
olive oil to large, nonstick saute 
pan, and heat over high heat. Add 
garlic and sun-dried tomatoes, and 
saute for 1 minute. 
 
3. Add scallions and snow peas, and 
saute 2 minutes more. 
 
4. Add roma tomatoes, basil, salt 
and pepper. Saute for 1 minute 
more. Turn off heat, cover pan to 
keep hot, and set aside. 
 
5. Drain pasta, and place on four 
plates. Spoon tomato mixture over 
pasta, and serve. 
 
PER SERVING: 378 CAL; 13G PROT; 4G TOTAL 
FAT (0.5G SAT. FAT); 71G CARB; 0MG CHOL; 
296MG SOD; 6G FIBER; 5G SUGARS 
 
3-Bean Soup 
 
SERVES 8 
30 MINUTES OR LESS 
 
Soybeans are at the top of the chart 
when it comes to the heart. They 
contain nutrients such as phytoestrogens, 
isoflavones, genistein and 
daidzein. They are high in soluble 
and insoluble fiber. Kidney and 
white beans are good sources of protein, 
potassium and phosphorus. 
This soup with all the vegetables 
and beans is a full-rounded meal. 
 
4 cups vegetable broth 
 
1/2 cup diced celery 
 
1/2 cup diced carrots 
 
1 cup diced onions 
 
2 Tbs. Italian seasoning 
 
1 15-oz. can raw soybeans 
 
1 15-oz. can red kidney beans 
 
1 15-oz. can white beans 
 
1 16-oz. can diced tomatoes 
 
1 Tbs. seasoning salt 
 
1/4 tsp. black pepper 
 
1. Put vegetable broth, celery, carrots, 
onions and Italian seasoning 
into large pot. Bring to a boil. 
Reduce heat to low, and cook for 
5 minutes. 
 
2. Rinse all three beans in cold 
water. Add beans, tomatoes, salt 
and pepper to pot. Bring back to a 
boil, and cook 5 minutes more, or 
until carrots are just tender. Adjust 
salt and pepper to taste, and serve. 
 
PER SERVING: 553 CAL; 39G PROT; 13G TOTAL 
VAT (2C SAT. FAT); 76G CARB; 1MG CHOL; 
1,478MG SOD; 20G FIBER; 4G SUGARS 
 
Tabbouleh with Berries 
 
SERVES 4 
 
Bulgur is a form of wheat. The 
kernels are cooked with steam, 
then dried and cracked. Bulgur is 
ranked as one of the highest forms 
of insoluble fiber. It is a good 
source of protein and has lots of 
vitamin E, niacin and magnesium. 
If has lignans--phytoestrogens 
that are thought to be high in 
cardioprotective properties. 
 
Raspberries are full of fiber, 
beta-carotene, ellagic acid and 
vitamin C. Blackberries are loaded 
with anthocyanin pigments, which 
are said to help the heart. Cranberries 
are also packed with fiber 
and ellagic acid. 
 
2 cups water 
 
1 cup dry bulgur 
 
1/2 cup blackberries 
 
1/2 cup raspberries 
 
1/2 cup cranberries 
 
1/4 cup fresh mint 
 
1/8 cup olive oil 
 
1/4 cup orange juice 
 
1. Bring water to a boil. 
 
2. Put bulgur in stainless steel 
bowl, and pour the boiling water 
over it. Stir bulgur, and cover. Let 
stand 30 minutes. 
 
3. Fluff bulgur with fork. Fold in 
remaining ingredients. Serve ...