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 Parsnips
1 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. 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: 210
Total Fat: 5g
Fatty Acid Profile: 2.5g mono, 1.5 g poly, 1g saturated, 0g trans
Protein: 9g
Cholesterol: 0
Carbohydrates: 34.0g
Total Fiber: 9g
Soluble Fiber: 3g
Vitamin A: 55% RDI
Vitamin C: 15% RDI
Folic Acid: 40%
Potassium*: 450mg
Sodium: 30mg
Vitamin 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
Categories: Salads & Sides · Uncategorized
Makes 8 Servings
Delicious, refreshing and with pungent flavor bursts, this dish alone makes for a great lunch. With 6g protein and 9g fiber, this Greek-inspired barley salad will help satisfy your appetite throughout the afternoon. It also makes for a wonderful side dish to a poached fish or grilled chicken.
2 cups pearl barley
4 cups water
1/2 teaspoon ground tumeric
1 teaspoon fresh grated lemon peel
1/2 cup fresh lemon juice
5 tablespoons olive oil
2 tablespoons pitted kalamata olives, course chopped
1 clove garlic, finely chopped
2 teaspoons oregano leaves
1/4 teaspoon ground black pepper
4 pepperoncini peppers, course chopped
2 teaspoons capers, course chopped
1/4 cup fresh parsley, chopped.
1 large red or green pepper, course chopped
1 small cucumber, seeded and course chopped.
1 cup cherry tomatoes, halved
Preparing the Barley: On medium heat, preheat a heavier pan such as a casserole dish. Place barley in a strainer and rinse under cold water. Continuing rinsing until the water runs clear. Pour the barley into heated pan. Reduce heat to a medium-low and cook barley until it is dried. Stir occasionally. Add four cups of water and tumeric. Stir and cover. After water has been absorbed (about 25-30 minutes), remove cover and let cool. Barley may be made well in advance of serving this dish.
Course chop pepper, tomato, cucumber, parsley, pepperoncini and olives; finely chop capers, lemon peel, onion and garlic. Combine all other ingredient and then fold in cooled barley.
Nutritional Profile Per Serving:
Total Calories: 280
Total Fat: 10g
Fatty Acid Profile: 7.5g mono, 1g poly, 1.5g saturated, 0g trans
Protein: 6g
Cholesterol: 0
Carbohydrates: 44g
Total Fiber: 9g
Soluble Fiber: 2g
Plant Sterols: 300mg (.30g) if using Kardea sterol-fortified olive oil
Vitamin A: 20% RDI
Vitamin C: 50% RDI
Potassium: 295mg
Sodium: 182mg
Vitamin A: 20%
Vitamin C: 54% RDI
Categories: Main Courses · Salads & Sides · Uncategorized
Tagged: barley, cholesterol lowering, cooking heart healthy, foods with plant sterols, kardea, kardea nutrition, mediterranean diet, National Cholesterol Education Program, omega-3, statin alternatives
Laboratory studies around the world have yielded promising results regarding barley’s potential health benefits. Data from human clinical trials bolster past findings and show a significant correlation between barley consumption and cholesterol reduction.
Clinical trials were conducted at the United States Department of Agriculture/Agricultural Research Services (USDA/ARS) Human Nutrition Research Center in Beltsville. Final data from the trials were published in the Journal of the American College of Nutrition and the American Journal of Clinical Nutrition. The trials were designed to investigate whether barley, as a soluble fiber source, would beneficially change cardiovascular risk factors and included men, pre-menopausal women and post-menopausal women with moderately elevated cholesterol levels.
The researchers reported that the reduction in total cholesterol and LDL cholesterol concentrations was most notable after the subjects consumed the higher levels of soluble fiber from barley. Data between both trials showed total cholesterol levels were reduced on average by 6.5%, 9.3% and 13.3% after consuming the low, medium and high soluble fiber diets respectively. LDL cholesterol levels were reduced on average by 8.6%, 11.9% and 17.4% after consuming the low, medium and high soluble fiber diets respectively. USDA/ARS researchers concluded that the consumption of barley-containing foods and the associated soluble fiber significantly improved several cardiovascular disease risk factors among the subjects.
Barley as A Souce of Cholesterol-Lowering Soluble Fiber
When it comes to soluble fiber availability, barley is a great choice. The soluble fiber is found throughout the entire kernel. In some grains, fiber is only found in the bran layer of the kernel. In these cases, if the grain is processed and the bran layer is removed, all of the fiber is lost as well. Fiber, including soluble fiber, is found throughout the entire barley kernel. “f barley is processed and the bran layer is removed, the end product still contains significant amounts of fiber, including soluble fiber.
Research publication information: Lipids Significantly Reduced by Diets Containing Barley in Moderately Hypercholesterolemic Men, Journal of the American College of Nutrition, Vol. 23, No. 1, 55-62 (2004) Diets Containing Barley Significantly Reduce Lipids in Mildly Hypercholesterolemic Men and Women, American Journal of Clinical Nutrition 2004:80:1185-93
Categories: Ingredients-Stocking Your Pantry · Salads & Sides
Tagged: barley, cholesterol lowering, cholesterol lowering diet, cholesterol reduction, gourmet nutrition, natural cholesterol management, soluble fiber, statin alternatives, therapeutic lifestyle changes
makes approximately 8 6oz servings
Here in the United States, North African cooking is an often forgotten part of the Mediterranean diet. One of the distinguishing characteristics of the cuisines from this region is the blending of sweet and savory. This dish succeeds in finding the right balance. It also delivers high levels of Vitamins A and C and is a good source of both magnesium and potassium.
Served right out of the oven with a barley or brown rice pilaf, this dish complements a grilled fish or roasted chicken. Also serve cold with a drizzle of balsamic vinegar. Credit for this recipe goes to Kellin Gersick, family friend, world traveler, brilliant consultant to family businesses, and highly creative in-the-home chef.
1 large onion, cut in 1/2-inch-thick strips
2 shallots, halved (or quartered if large)
1 large butternut squash, peeled, seeded, and cut into 3/4-inch cubes
2 large parsnips (or carrots if you prefer)
1 large red peppers, cut into 1/2-inch-thick strips
2 sweet potatoes, peeled and cut into cubes
8-10 brussel sprouts, halved
4 tablespoons olive oil
2 teaspoons ground cumin
1 teaspoons ground coriander
1/2 teaspoon ground cinnamon
1/4 teaspoon salt, course ground
Preheat oven to 375°F. Toss shallots and onion with 1 tablespoon oil and roast in a shallow pan for 20 minutes. Toss together squash, red peppers, sweet potatoes, brussel sprouts, salt, cumin, coriander, cinnamon, and remaining 3 tablespoons oil. Add roasted shallots/onions and spread on to roasting pan or cookie sheet. Roast until vegetables are tender, about 35-45 minutes.
Nutritional Profile Per 6 ounce Serving:
Total Calories: 150
Total Fat: 8g
Fatty Acid Profile: 6g mono, 1g poly, 1g saturated, 0g trans
Protein: 3g
Cholesterol: 0mg
Carbohydrates: 20g
Total Fiber: 5g
Soluble Fiber: 1g
Plant Sterols: 250mg (.25g) if using Kardea sterol-fortified olive oil
Magnesium 40mg (10% Recommended Daily Intake)
Potassium: 540mg (15% Recommended Daily Intake)
Sodium: 115mg
Vitamin A: 11,000 IU (220% Recommended Daily Intake)
Vitamin C: 80mg
Categories: Main Courses · Salads & Sides
Tagged: kardea gourmet, kardea nutrition, kardea olive oil, vegetarian
Carving a roast at a family gathering is part of our tradition. For heart health and cholesterol management, we have replaced the beef or pork tenderloin with tuna–a 3-4 pound filet.
You may be able to find this at your local grocery, but it is more likely that you will need to go to a fish store or upscale food market . Like any good roast, this tuna not only anchors a festive meal, but it also makes great sandwiches the next day.
3-4 Lbs Tuna (single skinned filet, not steaks)
½ Fennel Bulb, chopped (optional)
2 Cloves Garlic, chopped (optional)
1 Teaspoon Kosher or Sea Salt (optional)
Marinade
½ Cup Olive Oil
1 Juice of a Medium Lemon
½ Cup White Wine preferably one that is not too dry.
2 Teaspoons Rosemary
Combine ingredients for the marinade and pour over tuna. Let stand in covered bowl outside the refrigerator for about 1 hour.
If you decide to use the fennel, prepare while the tuna is marinating. Beyond its lovely flavor, the fennel serves as a moist bed on which the tuna sits while roasting.
Heat a pan on medium heat and then add about 1/4 cup of the marinated, chopped garlic and fennel. Cover and cook until the fennel is tender, stirring occassionally (about 15 minutes). Remove from heat.
Preheat oven to 350 degrees.
Heat a large, heavy pan and coat hot pan with olive oil. Brown the tuna on all sides. If you opted to use the fennel, remove the tuna and place the sauted fennel on bottom of pan. Place the tuna on this bed of fennel . Pour the remaining marinade over the tuna and sprinkle salt. Cover and place in preheated oven. Roast for about 20-25 minutes. Remove from oven. Let this rest for about 5-10 minutes. You are now ready to slice this tuna into meaty slices, serving medium-rare to medium slices. Spoon over gravy from pan.
Serves 6-8
Nutritional Profile Per 6 ounce Serving:
Total Calories: 270
Total Fat: 13g
Fatty Acid Profile: 7g mono, 2.5g poly, 2.5g saturated, 0g trans
Protein: 34g
Cholesterol: 55mg
Carbohydrates: 1g
Total Fiber: 0g
Soluble Fiber: 0g
Plant Sterols: 250mg (.25g) if using Kardea sterol-fortified olive oil
Omega-3s: 1.7g (Bluefin)
Magnesium 20% Recommended Daily Intake (RDI)
Serve with a barley pilaf to enhance cholesterol-lowering benefits.
And if you have leftover, serve cold on a crusty roll with a slice of tomato, a few diced capers, a drizzel of olive oil & bit of dijon mustard.
Categories: Seafood · Uncategorized
Tagged: barley, cholesterol lowering, cholesterol management, cooking heart healthy, gourmet nutrition, kardea, mediterranean diet, natural cholesterol management, omega-3
December 31, 2008 · 1 Comment
Open any book on the heart-healthy mediterranean diet and you are likely to see recipes celebrating all sorts of shellfish.
While all shellfish, particularly shrimp, are a source of dietary cholesterol, many also deliver significant levels of Omega-3s. Mussels, for instance, deliver more of these heart-healthy fatty acids than many fin fish, and deliver an amount equivalent to a swordfish or albacore tuna. Oysters provide even higher levels.
Shellfish also are low in fat–only 10% in shrimp, about 20% in mussels and oysters. Enjoy grilled shrimp, mussels marinara, clams with linguine, or sauted scall0ps as exciting alternatives to red meats typically higher in the unhealthy saturated fats. Scallops and shrimp also freeze well. Store a few pounds of each in the freezer for a quick and delicious meal. Canned clams can awake a mid-week pasta dish and deliver an significant level of Omega-3s. Even fresh mussels, clams or oysters can be stored in your refrigerator for a few days—but remember, do not store in an air-tight bag. These mollusks need to breath until cooked.
Overall, the benefits of shellfish consumption — to the extent that they enable you to dramatically reduce the consumption of higher saturated fats in red meats and dairy products and increase the weekly intake of Omega-3s from marine sources—outweighs the cholesterol. Remember: most of the cholesterol in our bodies is produced by our bodies. It does not come from the food we eat. Further, look to pair your shellfish with foods high in plant sterols and selected soluble fibers to block cholesterol absorption into the blood stream.
Categories: Ingredients-Stocking Your Pantry · Seafood · Taste & Science · Tracking the Numbers
In 1996, the American Journal of Clinical Nutrition published a study on the “Effects of Shrimp Consumption on Plasma Lipoproteins”. Working at the Rockefeller University in New York, the study’s authors wrote “Shrimp is very low in total fat, yet it has a high cholesterol content. Although shirimp is a popular food in the American diet, many people avoid it because of its high cholesterol content.” People participating in this study were given about 11 ounce of shrimp each day. This may sound like gourmet heaven for some us. The results were interesting. The researchers found that LDL (bad) cholesterol increased by 7.1% while the HDL (good) cholesterol increased by 12.1% when compared to the control group. “Because the percentage increase in LDL cholesterol was less than for HDL cholesterol, the shrimp diet did not worsen the ratio of total cholesterol to HDL cholesterol or the ratios of LDL to HDL cholesterol Moreover, shrimp consumption decreased triglyceride concentrtaions by 13%” The researchers concluded that moderate shrimp consumptions should be considered for inclusion in heart health nutritional guidelines.
What is “moderate” consumption”? A 4-6 ounce serving of grilled, steamed or olive oil sauteed shrimp enjoyed 1-2 per week, particularly if this helps you maintain a low saturated fat diet and increased levels of plant sterols, soluble fibers and monounsaturated fats.
Click here to read article in American Journal of Clinical Nutrition.
Categories: Seafood · Taste & Science · Uncategorized
Tagged: cholesterol lowering, foods for lowering cholesterol, kardea, kardea nutrition, mediterranean diet, National Cholesterol Education Program, natural cholesterol management, therapeutic lifestyle changes
December 19, 2008 · 1 Comment
Omega-3s from fish oil have been subject to thousands of studies over the past three decades. The data is convincing in regard to cardiovascular health. While Omega-3s do not lower total or LDL (bad) cholesterol, they are associated with other improvements within the arteries, including decreased blood pressure, reduced inflammation that leads to plaque formation, and improved arterial function. Research also indicates that Omega-3s alter the LDL (bad) cholesterol such that it is less likely to stimulate plaque development.
The American Heart Association (AHA) and the National Cholesterol Education Program (NCEP) broadly recommend consuming the equivalent of about 3-4 grams/week (an average of 500mg/day) of Omega-3s from fish. Higher levels also are recommended for individuals diagnosed with cardiovascular disease (1g+/day) or high triglycerides (2-4g/day). For these groups, a dietary supplement is typically required to consistently achieve the recommended daily intake.
Many of us can achieve the recommended 3-4grams/week through our diets. Our bodies also can store Omega-3s so eating certain fish 2-3 times/week will allow each of us to meet these baseline recommendations.
When it comes to Omega-3s, not all fish are created equal. Different fish deliver different levels of Omega-3s. Salmon, sardines, herring and mackeral are some of the best sources. Some species of tuna, notably albacore and blue fine, also are good sources. Yellow tail tuna and light canned tuna provide less.
| Omega-3 & Cholesterol in Selected Fin Fish |
| Type |
Omega-3s (mg/4oz) |
Cholesterol (mg/4oz) |
| Anchovies |
1477 |
97 |
| Catfish |
|
|
| Channel, farmed |
206 |
73 |
| Channel, wild |
246 |
82 |
| Cod |
221 |
63 |
| Eel |
215 |
144 |
| Flounder |
227 |
55 |
| Grouper |
285 |
42 |
| Haddock |
262 |
84 |
| Halibut |
530 |
47 |
| Herring, Atlantic |
1162 |
81 |
| Mackerel, Atlantic |
1373 |
86 |
| Pompano |
830 |
73 |
| Salmon |
|
|
| Atlantic, farmed |
2448 |
72 |
| Atlantic, wild |
2098 |
81 |
| Chinook |
1982 |
97 |
| Coho |
1458 |
72 |
| Pink-Canned |
1199 |
93 |
| Sockeye |
1402 |
99 |
| Smoked (Lox) |
513 |
26 |
| Sardines |
1119 |
162 |
| Sole |
227 |
55 |
| Striped Bass |
1102 |
117 |
| Snapper |
366 |
54 |
| Swordfish |
934 |
57 |
| Trout |
|
|
| Rainbow, farmed |
1316 |
66 |
| Rainbow, wild |
988 |
79 |
| Tuna |
|
|
| Albacore, canned in water |
971 |
51 |
| Bluefin |
1713 |
56 |
| Light, canned in water |
308 |
23 |
| Yellow Tail |
249 |
51 |
| USDA Nutrient Data Laboratory Database, Release 18 |
|
| http://www.nal.usda.gov/fnic/foodcomp/Data/SR18/reports/sr18page.htm |
Fish also is source of dietary cholesterol. Both the AHA and the NCEP recommend restricting the intake of dietary cholesterol to 300mg/day. A lower intake is also recommended for individuals at higher risk for heart disease. The critical point: in everything we eat, we get some bad with the good. Keep track of your total cholesterol and Omega-3 intake.
Certainly, if you are not a fish eater, you may find fish oil supplements a useful addition for maintaining cardiovascular health. Supplements also dramatically reduce the dietary cholesterol impact of fish. Remember, though, fish offers other nutritional benefits. Fish is lower in saturated fats than most red meats and many non-skim dairy products. Fish also delivers good, balanced levels of monounsaturated and polyunsaturated fats–both associated with cholesterol-lowering. It can be a good source of potassium, an important mineral associated with reduced blood pressure and a reduced incidence of stroke.
Another approach is to pair your fish with one or more of the nutrients that block cholesterol absorptions. Certain types of soluble fibers and plant sterols can help here. Many of the recipes here at Kardea Gourmet incorporate these nutritients. For more information on the science of natural, nutritional cholesterol management, click here.
Categories: Seafood · Taste & Science · Uncategorized
Tagged: cholesterol lowering, good fats, gourmet nutrition, heart healthy gourmet, kardea nutrition, natural cholesterol management, omega-3
makes about 6 servings
I love a robust bean chili, but I needed something nutritionally similar but deliciously different. Building on Mediterranean cuisines, I crafted Fagioli Robusto. The smoked sweet paprika, common in Spanish cooking, brings a meat-like flavor to the dish. The dried porcini mushrooms further enhance this quality. Garlic and a touch of hot pepper flakes provide the additional kick to meet anybody’s definition of a robust taste sensation.
Any bean can be used for this dish, but for those of us in pursuit of heart-heathy nutrition, use kidney beans. Kidney beans are a particularly good source of the soluble fiber that helps to reduce cholesterol levels. (Click here for listing of heart healthy soluble fiber sources)
If you start with canned beans, this dish can be prepared in a total of about 50 minutes with only about 25 minutes of actual prep/chef time with the remaining time on a low simmer. Certainly, if you plan ahead, start with the dried beans. They tend to have better flavor and are lower in sodium. In my busy life, however, the canned beans avoid planning ahead.
2 Cups Cooked (or Rinsed and Drained Canned) Kidney Beans
3 Tablespoons Extra Virgin Olive Oil
1 Medium Onion, Chopped
2 Medium Carrots, Chopped
1 Celery Stalk, Chopped
3 Cloves Fresh Garlic, Chopped
2 Cup Chopped Plum Tomatoes, fresh or canned with juice
1/3 Cup White Wine
1/2 Teaspoon Smoked Sweet Paprika
1/8 Teaspoon Red Pepper Flakes
1 Tablespoon Dried Porcini Mushroom, coarsely chopped
Salt to Taste
1/2 Bay Leaf
1/4 Cup Minced Flat-leaf (Italian) Parsley
Heat a large heavy saucepan or casserole dish over medium heat and then add olive oil. Saute the onion, garlic, carrots and celery. Add some salt and the smoked paprika. Cover and cook over medium low heat for 10-15 minutes, opening occassionaly to stir. Add beans, tomatoes, porcini mushroom, pepper flakes and bay leaf. Turn to low heat, cover and simmer for another 20 minutes.
Toss in parsley when ready to serve. Enjoy with a chunk of a whole grain italian bread.
This recipe is a place to start a culinary excursion. Add roasted pepper (again from the jar is ok) to create a fagioli cacciatore (hunter’s bean stew). Add an al dente pasta, a cup or two of marinara and simmer for another 10 minutes to create a pasta fagioli. Served cold with a drizzle of olive oil, it becomes a wonderful appetizer.
Nutritional Profile Per Serving:
Total Calories: 170
Total Fat: 8g
Fatty Acid Profile: 6g mono, 1g poly, 1g saturated, 0g trans
Protein: 7g
Cholesterol: 0mg
Carbohydrates: 22g
Total Fiber: 6g
Soluble Fiber: 2g
Plant Sterols: 250mg (.25g) if using Kardea sterol-fortified olive oil
Omega-3s: 0
Sodium: 105mg
Folic Acid, Vitamins A, C & K: 25%% Recommended Daily Intake (RDI)
Calicum, Magnesium, Iron, Potassium, Vitamin A: 10%+ Recommended Daily Intake (RDI)
copyright 2008 by Rob Leighton
Categories: Main Courses · Salads & Sides · Soups & Starters
Tagged: foods for lowering cholesterol, gourmet nutrition, heart healthy gourmet, heart healthy recipes, natural cholesterol management, plant sterols
Smoked Sweet Paprika is a popular ingredient in many Mediterranean recipes, but is most closely associated wth Spanish cuisine. The peppers are dried, slowly over an oak burning fire for several weeks. The result is a sweet, cool, smokey flavor. A great way to add a smokey flavor; the smoked hot paprika can be used to spice it up with the same smokey qualities.
Using spice well brings great varieties to wonderful foods. It also enables reduced sodium intake from salt that may elevate blood pressure.
Categories: Ingredients-Stocking Your Pantry
Tagged: gourmet nutrition, heart healthy cooking, lowering blood pressure, reduced sodium, smoked paprika
