Anna Sultana’s Fettuccine Alfredo and January’s Two Full Moons

The Twelve Days of Christmas season has just begun. The broadcasting of dozens of mass-produced, made-for-TV Christmas-themed movies has finally ended.

Most of them were interchangeable - a woman has a problem, gets stranded at a quaint motel in a really cute town, saves the hotel and / or the town, and finds the love of her life.

Just a bit of visual prozac to get us through the holiday baking and chores.

Then there were a few movies that I enjoy seeing during December.

One of my favourites is The Holiday, a 2006 American romantic comedy filmed in California and England, starring Cameron Diaz, Kate Winslet, Jude Law and Jack Black.

If you missed it, the two women have romantic problems, swap homes (one is in California, one in England) for two weeks during the holiday season, and find the loves of their lives. 

Yeah, I know, the plot is pretty similar to the interchangeable ones, but, trust me, it’s way better.

And the houses… pure house porn!

Toward the end of the movie three of the stars sit down with a plate of fettuccine to help them cope with life’s problems.

I know I’ve often said cheesecake can solve many of life’s problems.

But sometimes, especially on a cold winter night, it helps if the cheese is served warm and with carbs.

And what could be warmer or carbier than a nice plate of Fettuccine Alfredo?

About five years ago I posted a fettuccine recipe.

Fettuccine is another type of pasta, similar to linguine, a wider cousin of spaghetti.

Yes, the Italians have invented a lot of pasta types.

Different strokes for different folks.

Try something new or not - suit yourself.

Fettuccine was a regular part of the menu in our house when I was a kid.

But Ma just tossed the cooked fettuccine with butter and Parmesan cheese. 

Nothing complicated, nothing to write down.

I mean, who writes down the recipe for buttered bread?

Then the aunts told Ma about Fettuccine Alfredo, the fancy version, with heavy cream and other stuff.

Of course each aunt had her own version, thickening with eggs, flour or sour cream.

After a while, Ma did, too.

Back to that movie, The Holiday.

I don’t know what exactly Cameron Diaz or Kate Winslet and Jack Black were eating.

It could’ve been the basic pasta with butter and cheese, or it could’ve been pasta with a cream-based sauce.

Whichever, they felt better after eating it.

And, whichever version you choose, you’ll feel better, too.

Hints:

If you prefer to use margarine or a parmesan cheese blend, no problem.

These recipes also work with 2% or skim milk.

If you want a stronger Parmesan taste, add 1/4 to 1/2 Cup more.

The sauce will thicken as it cools.

If you find the sauce is too thick, stir in a small amount of milk or pasta cooking water to thin it.

if you want to make this more of a meal add one to two cups of hot cooked shrimp or cooked, sliced chicken.

Oh, that fettuccine recipe I posted five years ago was

Carmela Soprano's Fettuccine Primavera - Fettuccine and Vegetables in a Cream Sauce

It can be made any time of the year. Really.

                        Fettuccine Alfredo 

Serves 6

In a large pot place

4 quarts water

salt to taste

Bring to a boil.

Add

1 pound fettuccine

Cook, stirring frequently, until the pasta is al dente.

Drain and return to the pot.

Alfredo Sauce

Place in a heavy bottomed medium sized saucepan

3 Tablespoons butter

Melt over medium heat.

Add

2 garlic cloves, minced

Stirring, fry for 1 minute.

Stir in

1/4 teaspoon salt

1/2 teaspoon pepper

2 Tablespoons flour

Stir until smooth.

Add, 1/2 Cup at a time, stirring well after each addition

2 Cups milk

Increase heat to medium high. Cook and stir until it is bubbling and thickened, about 5 minutes. Reduce heat to low. 

Stir in 

1/2 Cup grated Parmesan cheese

3/4 teaspoon dried basil (optional)

Cook for 1 -2 minutes, until cheese is melted.

Stir in 

1⁄2 cup sour cream (low-fat is fine)

Dip a spoon into the sauce to taste. Adjust the seasoning if needed. 

If you want a stronger Parmesan taste add more to and continue to stir.

Cook until heated through.

Pour sauce over fettuccine and toss to coat.

                        Fettuccine Alfredo - light

     

Serves 6

In a large pot place

4 quarts water

salt to taste

Bring to a boil.

Add

1 pound fettuccine

Cook, stirring frequently, until the pasta is al dente.

Drain (reserving some of the water), rinse and place in a large deep platter or bowl.

Alfredo Sauce

Place in a heavy bottomed medium sized saucepan

4 Tablespoons unsalted butter

Melt over medium heat.

Stir in

1 teaspoon salt

1/2 teaspoon pepper

3 Tablespoons flour

Stir until smooth and the mixture turns a pale brown.

Add, 1/2 Cup at a time, stirring well after each addition

2 Cups milk

Add

1/2 Cup grated Parmesan cheese

Stir until the cheese melts in and the mixture is smooth.

Dip a spoon into the sauce to taste. Adjust the seasoning if needed. 

If you want a stronger Parmesan taste add more to and continue to stir.

Cook over medium heat, stirring until the sauce becomes thick. Once thickened remove from the heat. 

Pour the sauce over pasta and mix well.

Serve immediately.

About the sky, thanks to the folks at The Farmers' Almanac…

January 1 - The January Full Wolf Moon will be this year’s largest Supermoon.

January 31 - January’s second full moon, the Blood Moon, is also called a Full Blue Moon. There will also be a total Lunar Eclipse.

February will not have a full moon this year. Just the way it worked out.

March 1 - March’s first full moon is the Full Worm Moon. 

March 31 - March’s second moon is called a Full Blue Moon. 

April will have a full moon. Yes, we'll be back to normal.

Carmela Soprano's Tonno alla Griglia - Grilled Tuna Steaks or Chicken Breast

Tomorrow is Friday.

It's a good time to prepare Carmela's final fish recipe.

The recipe for Tonno alla Griglia - Tuna Steaks with Lemon and Oregano - is in 

Tony's chapter Grilling - Italian Style in Artie's The Sopranos Family Cookbook.

Yes, I know it's not Lent, but fish is good for you.

And this is another recipe for the barbecue.

I must have eaten a hundred times my weight in canned tuna.

Lunches at Catholic schools - elementary and high - and packed lunches for work must have accounted for quite a few dead tuna.

But tuna steak?

Hmmm… to be honest I've never seen a tuna steak.

Time to pay another visit to the butcher/fish monger at my local market.

He gets a laugh when I ask for some of Carmela's more exotic ingredients.

Trust me, tuna steak is exotic for a shop in the north end of Winnipeg.

Yes, he got a laugh out of this one, too.

I should take pleasure in knowing I make him laugh.

I should, but I don't.

After he stopped laughing he told me all about tuna.

Tuna isn't in danger of becoming extinct, as the swordfish is.

But somehow fishing for tuna got tied in with the whaling industry.

And dolphins.

Tuna swim with dolphins for protection against sharks.

Yes, Flipper can hold his own against a shark.

Who knew?

Tuna are caught by using nets, which also catches the dolphins.

There have been some improvements, but it's not perfect.

The improvements are putting sharks, other oceanic fish and turtles at risk.

Did the nuns know how much trouble was caused by telling us to eat tuna?

Tuna is an oily large fish, just like mackerel and swordfish.

So, yes tuna steaks will grill well… if you can find them.

Tuna can be a good source of omega-3 fatty acids and of protein.

But, just like swordfish, it has high levels of mercury, especially in the larger tuna.

Pregnant women, nursing mothers, and children should limit their intake of tuna.

Guidelines recommend one 6 oz. can of light tuna a week for those weighing less than 110 pounds and two cans a week for those who weigh more.

Did the nuns know we were slowly poisoning ourselves?

According to a report in 2008, the levels of mercury in some sushi tuna are "so high that the Food and Drug Administration could take legal action to remove the fish from the market."

The Japanese are gonna drop like flies along with us dumb Catholics.

About the more familiar canned tuna...

Canned tuna was first produced in 1903, and quickly became popular.

In North America, on average, 52% of canned tuna is used for sandwiches.

No kidding.

Also, 22% is used for salads; and 15% go into casseroles.

Some common canning methods destroy much of the omega-3 oils, so the level of omega-3 oils found in canned is highly variable.

Great, the damn tuna fish sandwiches wouldn't protect me from a heart attack.

Shrimp has low levels of mercury.

It is considered heart healthy because it doesn't have much saturated fat.

Shrimp's cholesterol improves the ratio of LDL to HDL cholesterol.

And shrimp also lowers triglycerides.

Why didn't the nuns tell us to eat more shrimp?

If someone died of mercury poisoning caused by eating tuna fish sandwiches every Friday, like a good Catholic should, would the Pope make that person a saint?

Back to this recipe…

The butcher didn't have any tuna steaks.

Big surprise there.

He suggested using skinless, boneless chicken breast.

Which is always available.

Okay, then… I'm back to grilling chicken breast.

Chicken breast doesn't have mercury and is also heart healthy.

Why didn't the nuns tell us to eat chicken breast on Friday?

Hint:

The pan should be 4 inches from the heat.

                        Tonno alla Griglia

Serves 4

Prepare a medium hot fire in a grill, either charcoal or gas.

Or preheat the gas grill or broiler.

In a small bowl whisk together

3 Tablespoons olive oil

1 Tablespoon lemon juice

1/2 teaspoon dried oregano

salt and pepper to taste

Generously brush with olive oil

4 tuna steaks, about 1 inch thick, trimmed

Season with

salt and pepper to taste

Grill the tuna, turning once, until browned, but still pink inside, about 5 minutes.

Give the lemon juice mixture a quick whisk and pour it over the tuna.

Serve immediately with lemon wedges.

Would I make Tonno alla Griglia again?

Sure, using chicken breast.

It tasted fine with the lemon and oregano.

Chicken breast worked for the Rollatine di Pesce Spada.

I've eaten quite enough mercury as it is.

I really should look into what the sainthood requirements are.

One recipe down.  Three more to go.

Carmela Soprano's Salmon Steaks with Avocado Salsa

Today is another Friday in Lent.

But we're in the home stretch.

Only another week to go until Easter.

Lent is a good time to visit the shrink, Dr. Jennifer Melfi, M.D., M.A., M.F.T.

She can't absolve us of our guilt, but she does try to help in her own way.

Dr. Jennifer Melfi's chapter Rage, Guilt, Loneliness, and Food in in Artie's

The Sopranos Family Cookbook actually has some nice simple recipes.

Her Salmon Steaks with Avocado Salsa is a nice light meal.

And very healthy, especially if you have a cholesterol problem.

Avocado, olive oil and salmon are filled with good fats.

Yes, there are good fats.

This is a recipe even Guilty Eaters, Angry Eaters and Single Eaters can enjoy.

Dr. J is always trying to help.

When done, the fish should be slightly translucent if cut near the bone.

If the steaks are boneless, flaking is another way to tell if fish is done.

                        Salmon Steaks with Avocado Salsa

Serves 2

In a small bowl stir together

1 Cup plain, low fat yogurt

1 green onion, finely chopped

1 Tablespoon chopped fresh basil

salt to taste

Fold in

1/2 Cup diced ripe avocado

1/2 Cup diced seeded tomato

1/2 Cup diced seeded cucumber

Rub

2 salmon steaks (about 8 ounces each)

With

1 Tablespoon olive oil

Sprinkle with

salt and pepper

Place the broiler pan 4 inches from the heat.

Preheat the broiler.

Broil for 4 minutes, until lightly browned.

Turn and broil another 4 minutes.

Serve the salmon steaks immediately, accompanied by the salsa.

Would I make Salmon Steaks with Avocado Salsa again?

Sure.  And I'd serve it with rice or cornbread.

I'm also thinking the salsa would go well with broiled chicken.

Another heart healthy favourite.

One recipe down.  Thirty-one more to go.

Kids' Favourites - Healthy Style

Make a big difference by making small changes. By simply switching one ingredient for another, you can reduce the amount of fat, salt and sugar. Here’s how to makeover your kids favourite foods so they can become heart healthier.

Mac ‘n’ cheese
Try our recipe for homemade macaroni ‘n’ cheese. When using boxed kinds, add frozen peas and carrots while boiling the noodles and use low-fat milk. You can also skip the addition of margarine or butter.  

Hot dogs
Choose chicken or turkey varieties. Limit serving sizes. Serve hot dogs with a colourful veggie platter. Limit salty condiments like ketchup and mustard. Serve with whole-wheat buns.

Chicken fingers
Make homemade ones using whole-wheat bread crumbs and bake them. Try our recipe for baked chicken nuggets.

French fries
Bake your own using sweet potatoes, which contain loads of vitamin C. Slice thinly, drizzle with olive oil and bake them for 30 minutes at 200º C (400º F) or until crispy. Add seasonings such as paprika, rosemary or garlic.

Hamburgers
Make with ground chicken or turkey or extra-lean beef. Or look for pre-made varieties that contain 10% or less fat. Try meat alternatives like soy burgers. Serve with whole-wheat buns.

Pizza
Make your own - go easy on the cheese and load up on the vegetables: sweet red pepper, fresh tomatoes, broccoli. Try vegetarian pepperoni made from soy. When consuming frozen varieties or ordering fast-food types, go vegetarian to avoid high-fat meat toppings. Choose whole-grain crusts.

Ice cream
Use plain low-fat frozen yogurt and load up on the fresh fruit toppings instead of sugary ones. Keep portion sizes small (125 mL or 1/2 cup) and serve with sliced, frozen red and green grapes. 

Cookies and cupcakes
Make a big batch of whole-grain cookies and freeze. Watch portion sizes and set guidelines for when they are to be eaten.  Serve with fresh fruit, such as slices of apples. Try our recipe for chocolate carrot cupcakes with yogurt icing.

By Alyssa Rolnick RD., MHSC.

Eat local / Canadian Farmers Markets

Spring kicks off the growing season in Canada. It’s time to start filling your grocery cart with local produce. When you buy from Canadian farmers, the food tends to be fresher, more nutritious and doesn’t require travelling long distances – which helps our environment, too.

Walk the aisles of your grocery store and look for some local foods including vegetables, fruit, meat, fish and dairy.
You can also visit your local Canadian Farmers Markets.
Here are some tips and recipes featuring some of Canada’s best produce.

The fresher the better Find out when your grocery store receives its produce delivery and plan your shopping accordingly. Check the label to make sure the produce comes from Canada, which has some of the world’s highest standards when it comes to food safety and quality.

Buy in season Some early Canadian produce items include asparagus, snow peas, new potatoes and dark leafy greens such as Swiss chard, watercress, Brussels sprouts and spinach.
Choose fresh asparagus by looking for straight, crisp spears with green or purple tips and tight heads. Their stalks should be firm and snap off easily.
Try our asparagus and red pepper mix recipe.
Soon, strawberries and rhubarb will be available, too.
Try our strawberry compote with dumplings recipe.
Consume your fresh produce within a week for best results. But if produce is not yet available, eat frozen or canned, which is packaged immediately after it is harvested.

Eat it right Most fresh produce is best eaten raw. Simply wash, trim and cut a variety of vegetable crudités such as green beans, spring onions and radishes. Enjoy them with our goat cheese and mint bean spread.
Some vegetables release more nutrients when lightly steamed or sautéed, including broccoli, carrots and tomatoes.

Local treats Most regions in Canada have award-winning cheeses, and locally grown spring lamb, pork, beef and harvested salmon. For a delicious dinner made with local foods, try our recipe for lamb stew with mini new potatoes.

By Alyssa Rolnick MHSc., RD

Nutrition myths - busted

Nutrition myths are like fast food restaurants – they are everywhere, they’re hard to avoid, and they can derail your best intentions to follow a healthy, balanced diet. To mark Dietitians of Canada’s Nutrition Month, let’s skip the fast food in favour of some home-cooked truths.

MYTH: A low-carb diet is the best way to lose weight. 

TRUTH: In a recent survey of Canadian dietitians, 97 percent said that choosing the right carbs is better for healthy eating than choosing a low-carb diet. The “right carbs” are vegetables, fruit, legumes and whole grains such as oats, brown rice and whole grain bread. These foods provide fibre, vitamins and a wealth of disease-fighting antioxidants. Yes, cutting carbs can help you lose weight, but it may not help keep the weight off. It difficult to maintain a low-carb diet since the food choices are so limited. Instead, enjoy the right carbs in dishes like Red lentil daal and Sautéed garlic kale.

MYTH: If a food is fat-free, it must be healthy.

TRUTH: Foods labeled “fat-free” can still be high in calories, salt, sugar or other undesirable nutrients. Plus, fat is not the enemy it was once thought to be. Fat from foods like nuts, oil and fish is essential in the diet. Don’t be fooled by fat-free claims – read the ingredient list and use the Nutrition Facts panel to get the whole story.

MYTH: Only people with high blood pressure should limit their sodium.

TRUTH: In addition to causing high blood pressure, excess sodium can cause stroke, heart disease and kidney disease. The average Canadian consumes 3,400 mg per day, yet nutrition guidelines recommend only 1,500 mg. Try flavouring your food with herbs and spices instead of soy sauce, ketchup or other salty condiments.

MYTH: The easiest way to limit sodium is to stop using the salt shaker.

TRUTH: The best way to cut back is to limit processed foods, such as canned goods, frozen entrees, broth and bouillon, salty snacks, pickled vegetables, deli meats marinades, condiments and sauces such as BBQ, soy, teriyaki, mustard and ketchup. Cook from scratch more often.

MYTH: Cooking meals at home takes way too much time. 

TRUTH: If you plan ahead, keep a well-stocked kitchen, and choose simple recipes, weeknight meals can be easy. Choose recipes that can be prepared in less than 20 minutes, such as Salmon BLT or White bean pasta pot. Cook large batches and freeze portions so weeknight supper just needs to be heated. Take short cuts with healthy convenience foods, such as pre-cut vegetables or cooked brown rice. Get other quick, easy meal ideas from the Heart and Stroke Foundation recipe file. 

• Find out more about salt and your health.
• Here’s what you need to know about fat in your diet.

By Cara Rosenbloom RD

Posted: March 2012

Heart Healthy Mushroom Squash Soup

You may have noticed the Red Dress Campaign last month.

If you didn't have time to check it out, no problem.

You can visit The Heart Truth website now.

You can even email them a question through the site.

It does have a few sponsors.

Like The Heart and Stroke Foundation.

And it does have recipes.

A nice soup would be perfect right about now.

                        Mushroom and Roasted Squash Soup

Makes 5 servings. 

Cook time: 45 minutes  

Ingredients: 

1 small butternut squash, about 1 kg/2 lbs 

4 cloves garlic, minced 

25 mL (2 tbsp) chopped fresh parsley 

5 mL (1 tsp) curry powder (optional) 

1 mL (1/4 tsp) freshly ground pepper 

1 L (4 cups) no salt added chicken broth 

10 mL (2 tsp) canola oil 

1 pkg (227 g/8 oz) mushrooms, thinly sliced 

5 mL (1 tsp) chopped fresh rosemary or 1 mL/1/4 tsp dried 

5 mL (1 tsp) chopped fresh thyme or 2 mL/1/2 tsp dried 

25 mL (2 tbsp) goat cheese (optional)   

Peel and remove seeds from squash.  

Chop squash into 2.5 cm (1 inch) pieces and place in large bowl.  

Add 3 of the garlic cloves, parsley, curry powder, if using, pepper  

and 75 mL (1/3 cup) of the chicken broth and stir to coat.  

Spread onto parchment paper lined baking sheet and  

roast in 220 C (425 F) oven for about 40 minutes or until tender and golden.  

Meanwhile, in large non-stick skillet heat oil over medium high heat and 

cook mushrooms, remaining garlic, rosemary and thyme for about 8 minutes  

or until golden brown and liquid has evaporated; set aside.  

Scrape butternut squash into blender and puree  

with 500 mL (2 cups) of the broth until smooth.  

Pour into saucepan and add remaining broth.  

Bring to a simmer.  

Ladle into soup bowls and top with mushrooms  

and crumble goat cheese on top to serve.  

Tip: For added texture and flavour, you can stir in mushrooms when simmering instead of sprinkling them on top.  

Recipe developed by Emily Richards, PH Ec. © Heart and Stroke Foundation, 2012.

Heart Healthy Macaroni and Cheese

I know February was Heart month.

But heart attacks aren't very fussy about when they strike.

And heart attack is the number one killer of women in Canada.

You know the rules:

Get active.

Live smoke free.

Reduce stress.

The Heart and Stroke Foundation has an excellent website.

There are recipes.

And they don't taste like they're healthy.

Here's one of their recipes.

Enjoy and stay well.

                        Homemade Macaroni and Cheese

Cook time: 35 - 40 min  

Servings: 6  

1 small sweet potato (about 250 g/8 oz), peeled and chopped 

375 mL (1 1/2 cups) whole-wheat elbow macaroni 

30 mL (2 tbsp) soft, non-hydrogenated margarine 

45 mL (3 tbsp) enriched, all-purpose flour 

425 mL (1 3/4 cups)  1% M.F. milk 

175 mL (3/4 cup) shredded light, old cheddar cheese (18% M.F.) 

5 mL (1 tsp) Dijon mustard 

125 mL (1/2 cup) frozen peas, corn or diced carrots  

Breadcrumb topping: 

60 mL (1/4 cup) seasoned breadcrumbs 

10 mL (2 tsp) soft, non-hydrogenated margarine, melted  

Place sweet potato in microwaveable bowl with 60 mL (1/4 cup) of water.  

Cover and microwave on HIGH for 4 to 6 minutes or until very soft.  

Drain and mash with potato masher until smooth; set aside.  

Meanwhile, in pot of boiling water, cook macaroni for about 8 minutes  

or until tender but firm. Drain well and return to pot.  

In saucepan, melt margarine over medium heat and stir in flour.  

Cook, stirring for 1 minute or until thickened.  

Slowly whisk in milk and cook, whisking occasionally for about 8 minutes  

or until starting to bubble around the edge.  

Whisk in cheese and mustard until smooth.  

Whisk in sweet potato and add peas.  

Pour into macaroni mixture and stir until well combined.  

Breadcrumb topping:  

In small bowl, combine breadcrumbs and margarine.  

Scrape macaroni mixture into 2 L (8 inch) glass casserole dish  

and sprinkle with breadcrumb topping.   

Bake in 190 C (375 F) oven for about 15 minutes or until golden and bubbly.

Heart Smart Eating

February is Heart Month.

Here are some tips from the Heart and Stroke Foundation.  

Please check out the recipes!

Be well!!

Top 10 tips for heart-smart eatingBy Cara Rosenbloom, RD

Choosing better-for-you foods and using heart-smart cooking techniques can help you control risk factors for heart disease, such as high cholesterol and elevated blood pressure. Here are 10 ways to be good to your heart. 

1. Cook heart-smart. Choose cooking methods that use less salt and calorie-laden fat. Steam, bake, broil or grill instead of frying. Reduce salt by avoiding bouillon or salty broth (use water instead); add lots of herbs and spices to enhance flavour.
   TRY: Making your own salad dressing and sauces.
2. Choose whole grains. The fibre in whole grains like oats, quinoa, whole wheat and barley can help lower blood pressure. People who eat more whole grains have a 29 percent lower risk of heart disease compared to those who don’t. Aim for 3-4 servings each day. 
   TRY: No-stir barley risotto.
3. Nix trans fat. Linked to clogged arteries and high cholesterol, trans fat is a no-no for happy hearts. Even a small amount is harmful. While the use of hydrogenated oil with trans fat has declined, it may still be found in some cookies, crackers and baked goods.
   TRY: Reading Nutrition Facts labels and only choosing items with no trans fat.
4. Control your portions. The amount we eat has increased over the past two decades. Choosing smaller portions can help limit calorie intake, which helps with weight control; being overweight is linked with heart disease.
   TRY: Using smaller plates and bowls.
5. Cut back on sodium. More than 70% of Canadian adults exceed their upper limit of 2,300 mg of sodium per day, which raises the risk of high blood pressure. And more than three-quarters of that sodium comes from packaged foods.
   TRY: Cooking from scratch more often and comparing Nutrition Facts panels to choose products with less sodium.
6. Max out vegetables and fruit. With their heart-healthy combo of antioxidants, vitamins, minerals and fibre, getting at least six daily servings of vegetables and fruit is a winning idea. 
   TRY: Starting meals with salad, snacking on fruit, and filling half your plate with vegetable side dishes. 
7. Eat more beans. Legumes such as kidney beans, chickpeas and lentils are high in cholesterol-lowering fibre. 
   TRY: Adding chickpeas or navy beans to salad, pasta and soup; throwing some in a blender with garlic, olive oil and lemon juice for homemade hummus; having edamame as an appetizer.
   TRY: Red beans and rice or Baked chickpea patties.
8. Cook from scratch. When you control what goes into your food, you can cook with less salt, sugar and fat, and add more vegetables and whole grains. 
   TRY: Heart and Stroke Foundation recipes to get started.
9. Drink skim milk: Since getting two or three daily servings of low fat dairy products can help reduce blood pressure levels, it’s important to have milk and yogurt in your diet. 
   TRY: Sticking with low-fat options such as skim or 1% milk and yogurt.
10. Enjoy fish more often: The healthy omega-3 polyunsaturated fat found in fish may help decrease blood pressure and triglyceride levels, which helps lower heart disease risk. Aim for 2-3 servings (75 g) of omega-3-rich salmon, tuna, trout, sardines or mackerel each week. 
    TRY: Enjoying salmon or tuna sandwiches or sushi, or Orange glazed salmon.

Posted: February 2012 

Anna Sultana's Baccala alla Marinara, Baked Salt Cod, Maltese Style

Frying fish was not one of Ma's favorite things.  

Greasy, smelly and time consuming.

This is a healthier way to serve cod.  

Dried baccala soaked and prepared, can be cooked this way.

Or, you could use fresh or frozen cod.

Ma would.

I would.

And this recipe also makes use of some of those capers.

Baccala alla Marinara

Place in a casserole

2 pounds cod steaks, fresh or thawed

----

Combine in a saucepan

2 cups canned tomatoes, sieved

1/4 cup pitted and chopped green olives

2 tablespoons capers

1 tablespoon parsley

1 teaspoon salt

1/2 teaspoon pepper

1/2 taspoon oregano

Bring to a boil and pour over cod.

Bake at 350º  25 to 30 minutes, until the fish flakes.

Stay healthy.

Anna Sultana's Bigilla - Broad Bean Spread or Dip, Maltese Style

Ma's dips were simple and healthy.  

Nothing with cream cheese.  

Bigilla is a bean dip that can be served with crackers or raw vegetables.  It can also be used as a spread.  The garlic and olive oil is heart healthy, too.

It's best served hot.  

Enjoy!!  

Soak in salted water, with a pinch of baking soda, for 2 days

500 g dried broad beans

The water has to be changed every day

----

Drain the water 

Place the beans in fresh water

Bring to a boil

Reduce heat 

Simmer until the beans are cooked

Drain and mash the beans

----

Add

salt and pepper

olive oil

chopped parsley

4 crushed garlic cloves, more or less

Dip, spread, enjoy.