fresh shiitake mushroom/ fresh moroheiya leaves/ baby bok choy
moroheiya green noodles in mushroom broth with tamari and toasted sesame oil
bean sprouts/ fresh cayenne pepper/ cilantro/ scallion/ togarashi
fresh moroheiya and moroheiya noodles
Moroheiya (Corchorus olitorius), also known as Egyptian Spinach, has been touted as a super vegetable; high in beta-carotene, iron, calcium, Vitamin C, antioxidants, and dietary fiber. I’ve even read that it was the secret to Cleopatra’s beauty! After having discovered it at a local tasting, this ramen-style noodle soup has been a favorite of ours for months, but I just recently discovered the fresh herb. In soup, moroheiya takes on an intriguing okra-esque texture, and has a light fresh pleasant herbal taste.
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Thick & Rough Oatmeal
Walnuts, Non-fat Greek Yogurt
Olive Oil & Kosher Salt
Good Morning! Rise and Shine!
I’m pretty sure this oatmeal is not going to excite all of you. But for those of us who do not put sugar in our coffee, those who would order the egg-white Denver omelette over the blueberry pancakes with maple syrup – my savory friends – this oatmeal is for you!
Made with whole grain milled oats (I like The Silver Palate brand) topped with crunchy walnut halves, a generous scoop of non-fat Greek yogurt, a drizzle of high quality olive oil, and a sprinkling of Kosher salt. Super savory, super satisfying.
Alas, it is not low in calories, but it is high in many foods that are super-good for the heart (go easy on the salt though).
- Extra virgin OLIVE OIL, made from the first press of olives, is especially rich in heart-healthy antioxidants called polyphenols, as well as healthy monounsaturated fats. Polyphenols may protect blood vessels.
- A small handful of WALNUTS a day may lower your cholesterol and reduce inflammation in the arteries of the heart. Walnuts are packed with omega-3s, monounsaturated fats, and fiber.
- Oats in all forms can help your heart by lowering LDL, the bad cholesterol. A warm bowl of OATMEAL fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time — making it useful for people with diabetes, too.
- While low-fat dairy is most often touted for bone health, these foods can help control high blood pressure, too. Milk is high in calcium and potassium and YOGURT has twice as much of these important minerals. To really boost the calcium and minimize the fat, choose low-fat or non-fat varieties.
- COFFEE and tea may help protect your heart by warding off type 2 diabetes.
- KOSHER SALT may be worth a try for people trying to control high blood pressure. It has half the sodium of table salt, thanks to its large crystals. You’ll still need to measure carefully; a teaspoon of Kosher salt has 1,120 milligrams of sodium — not too far below the 1,500-milligram daily limit for people with hypertension.
From WebMD: 24 Foods That Can Save Your Heart here.
Are you a sweet or savory breakfast person?
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Roasted Whole Grain Buckwheat, Bow Tie Pasta,
Caramelized Yellow Onion, Sautéed Mushrooms, Parsley
Irving and Fanny Hirsch
The holiest of Jewish holidays, Yom Kippur begins in a few hours, at sunset. Last night we made Kasha Varnishkes. It always brings back memories of Nana and Auntie Edythe. This year my version of Kasha Varnishkes (also called Kasha & Bows) is heart healthy, high in fiber, and includes wild mushrooms. Auntie Edythe would prepare hers with lots of kasha in proportion to the bows. My recipe is more like a pasta dish with buckwheat, mushrooms and onion.
My Nana was born in Kiev, Russia 1894. The family fled to Canada to escape the pogroms when she was a young girl. Her name was Vitte but she took her sister’s name, Fanny, after Fanny was killed in a machine accident. She met my Papa (paternal grandfather) when they were teenagers and their families were living in the same apartment complex in Montreal. His name was Yitzcok when he was born in Romania 1891 but changed it to Isadore upon arrival in Canada when he was 13 years old. He celebrated his Bar Mitzvah on the boat.
Fanny and Isadore married then made their way to America and settled in Chicago where Papa took the name Irving, and they raised their children, Edythe (back, center right in photo) and Leonard (my father, far left in photo). Sitting next to Aunt Edythe is her husband, my Uncle Sydney, and his mother, Rose. On the other side is my Aunt Gloria and Uncle Mickey (Papa’s youngest brother).
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Mahi Mahi Soup with Pineapple, Tomato, Bean Sprouts, and Bok Choy
Lemongrass, Shallot, Vietnamese Fish Sauce, and Fresh Cayenne Pepper
Cilantro, Mint, and Lime
Fish, fruit, vegetables and aromatic herbs combine to make this simultaneously spicy, sour, sweet, and savory soup. Mahi mahi (aka dorado and dolphinfish) has a mild flavor similar to swordfish and a firm meaty texture with large moist flakes. This recipe features wild-caught mahi mahi from the Pacific waters off the coast of Baja California, Mexico. Vietnamese Sour Fish Soup (which is traditionally made with a whole catfish, including the head and bones) was the inspiration for this fast, easy, and heart healthy incarnation.
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Wild-Caught Columbia River Sumac-Dusted Salmon
Fresh Steamed Broccolini
Roasted New Mexico Hatch Chile “Cream” Sauce
They are roasting up a storm in Hatch, New Mexico. And we are fortunate that our local Bristol Farms is carrying this fresh crop of Hatch chiles. If you cannot get Hatch chiles where you live, please try this sauce with roasted Anaheim, New Mexico, or poblano chiles. Rich and creamy with medium-hot spiciness, this savory sauce is terrific on fish, chicken, vegetables, rice, and tacos! And it’s heart healthy – made with tofu, canola oil, roasted chiles, cilantro, cumin and lime juice. No cream.
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