Say 'I love you' with heart-healthy foods

I’ve posted information about this topic before, but it never hurts to repeat it.  Once again read on about heart healthy foods.

Valentine's Day is the perfect time to say "I love you" by providing your true love with heart-healthy foods, a U.S. registered dietitian says.
Susan Ofria, clinical nutrition manager at Gottlieb Memorial Hospital in Melrose Park, Ill., says to keep your true love's heart beating strong, forget oysters and champagne because the real food of love is dark chocolate and red wine.

"Red wine and dark chocolate have positive components that are actually good for your heart," Ofria, a registered dietitian at the Loyola University Health System's Melrose Park campus, says in a statement. 

Red wine and dark chocolate with a cocoa content of 70 percent or higher contain resveratrol, which has been found to lower blood sugar. Red wine is also a source of catechins, which could help improve "good" cholesterol, Ofria says. 

Other heart-healthy foods to add to a Valentine's Day menu are: 

-- Salmon/tuna, which are excellent sources of omega-3 fatty acids. Check out the delicious salmon recipes on past postings on this blog.

-- Ground up flaxseeds, which provide a good source of omega-3 fatty acids, fiber, phytoestrogens.

-- Oatmeal, a good source of soluble fiber, niacin, folate and potassium.

-- Walnuts and almonds, which contain omega 3 fatty acids, vitamin E, magnesium, fiber, heart favorable mono-and polyunsaturated fats.

-- Blueberries/cranberries/raspberries/strawberries have beta carotene, lutein, anthocyanin, ellagic acid -- a polyphenol -- vitamin C, folate, potassium and fiber.


WHAT’S FOR DINNER?!

Turkey-Cheddar Tetrazzini

This rich, creamy casserole combines two classics in one: turkey tetrazzini and mac and cheese. If that's not a hearty Sunday night meal, what is?

Prep Time:

30 mins

Total Time:

1 hr

SERVES 8



INGREDIENTS

• 1 pound elbow macaroni
• 4 tablespoons unsalted butter
• 1 large onion, chopped
• 1 large carrot, pelled and chopped
• 1 celery stalk, chopped
• 1 large garlic clove, finely chopped
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 10 ounces sliced white mushrooms
• 1//4 cup all-purpose flour
• 2 cups low sodium chicken broth
• 1 cup whole milk
• 4 cups shredded roasted turkey
• 8 ounces shredded sharp cheddar cheese
• 1 cup unseasoned bread crumbs
• 2 tablespoons finely grated Parmigiano-Reggiano
• 2 tablespoons olive oil

 

Directions

Cook pasta in a large pot of boiling water until al dente, then drain.

Heat the butter in a large heavy skillet over medium-high heat until melted. 

Add onion, carrot, celery, garlic, salt, and pepper and saute, stirring occasionally, until onion is golden, about 7 minutes. 

Add mushrooms and saute, stirring occasionally, until liquid from mushrooms has evaporated, about 6 minutes. Add flour, stirring to combine. 

Whisk in broth and milk, then bring to a boil. 

Boil until liquid in pan has thickened, about 8 minutes. 

Remove from heat and stir in turkey, cheddar cheese, and reserved pasta.

Transfer pasta mixture to a 3-quart baking dish. 

Stir together breadcrumbs, parmesan, and oil, then sprinkle evenly over tetrazzini. 

Bake until breadcrumbs are browned and tetrazzini is heated through, about 25 minutes.

about this recipe

This rich, creamy casserole combines two classics in one: turkey tetrazzini and mac and cheese.