Be true to your heart.

Well, we have survived SNOWpocalypse 2011 and made it into the heart of February, which is American Heart Month! Did you know heart disease is the #1 killer in America? Here are some other frightening facts about heart disease from the American Heart Association:

• 90% of women have one or more risk factors for developing heart disease
• More than 82 million adults are estimated to have one or more types of cardiovascular disease. That’s one in three people.
• On average, 2200 Americans die of cardiovascular disease each day, an average of 1 death every 39 seconds.
• Heart disease is the #1 cause of death among women age 20 and over, killing about one woman every minute.
• More women die of heart disease than the next 4 causes of death combined, including all forms of cancer.

Luckily, there are things we can do to prevent cardiovascular disease. The AHA points out these: “Life’s Simple Seven.”

1.   Get Active            2.  Control Cholesterol*          3.  Eat Better*

4.   Manage Blood Pressure*       5.  Lose Weight*          6.  Reduce Blood Sugar*    7.   Stop Smoking

Notice something many of those have in common? The five I asterisked can be managed with food. Your diet has a huge impact on your heart health! Specifically the AHA asks us to eat more fruits and vegetables, load up on fiber-rich whole grains, eat fish at least twice a week, choose lean meats and low-fat dairy, reduce saturated and trans fats, and choose and prepare foods with little or no salt. I’m taking the pledge to eat heart-healthier this month, and I hope you do too. It’s never too early, or too late, to start!

While scoping out the Hy-Vee grocery ad last week, I spotted two recipes that sounded too good to pass by. (Please remember I’m a dietitian, and I sometimes get excited about foods few other people would.) These next two recipes – Barley & Vegetables and Lentils & Mushrooms – are adapted from that ad. I made both yesterday, and am happy with the results. Check it out!

Prepping all my ingredients - how pretty is this?!

Barley & Vegetables

1 tsp. olive oil

1 medium onion - diced

1 1/2 tbsp. minced garlic

1 cup diced carrot

1 cup diced celery

1 cup cubed butternut squash

5 cups fresh spinach, sliced

1 can (14.5 oz) diced tomatoes, drained

1 can (14.5 oz) cannellini (or white northern) beans, drained and rinsed

1 can reduced-sodium garbanzo beans (chickpeas), drained and rised

1 carton (32 oz.) reduced-sodium or unsalted chicken stock

2 cups quick-cooking barley

2 tbsp. fresh rosemary (I used 2 tsp. dried)

3 tbsp. fresh parsley (I used 1 1/2 tbsp. dried)

Add fresh pepper and sea salt to taste

Lentils & Mushrooms

1 cup dry lentils

1 pkg. mushrooms - sliced

1 zucchini - diced

1 yellow squash - diced

1 red bell pepper - diced

2 tsp. olive oil

1 tsp. chopped garlic

3-4 tbsp. balsamic or red wine vinegar

2 tsp. dijon mustard (We didn't have any, so I used 3 tbsp. of vidalia onion honey mustard)

2 tbsp. extra virgin olive oil

3 green onions - sliced thin

Fresh ground black pepper to taste

First, prep all ingredients. Chop all the veggies into small, bite-sized cubes. If making the lentil dish, sort lentils - pour onto pan and pick out any pebbles or discolored, misshapen lentils.

For the barley dish:

In a large skillet or pot over medium-high heat, saute onion, carrots, celery and squash in oil until they begin to soften. Add spinach and garlic, and cook one minute longer.

Next add tomatoes, both beans and stock. Bring to a slow boil.

Once boiling, add barley, rosemary, parsley and pepper. Reduce heat and cover. Allow mixture to slowly simmer until barley is cooked and mixture is thickened, about 10 minutes.

Finish with a sprinkle of shredded parmesan cheese for a delicious, sort of creamy, hearty all-in-one meal. Definitely my favorite of the two recipes, and sure to become a staple for me. Delicious!

For the lentil dish:

Cook lentils according to package directions.

(Sort lentils. Rinse under cool water. Add 1-lb. bag of lentils to 3 1/2 cups boiling water. Reduce heat, cover and simmer for 20-30 minutes. Lentils should soften but retain shape. Drain any excess liquid.)
**NOTE: I cooked entire bag, but recipe only uses half the bag. I froze the rest to use later.)**

In a saute pan over medium heat, saute mushrooms, zucchini, squash, pepper and garlic in olive oil until just soft.

In a small bowl, whisk together vinegar, mustard and extra virgin olive oil.

Toss together the lentils, vegetables, sauce and green onions, and season to taste. May serve warm or cool.



The finished products!
Not the most beautiful dishes ever, but they tasted yummy.

 This meal meets many of the AHA's healthy eating standards. They incorporate LOTS of fresh vegetables, hearty whole grains, fat-free and cholesterol-free protein sources, and are relatively low-sodium. Another great thing? They make tons of food, so I have meals to heat-and-eat alllll week :)