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Hearty Heart-Healthy Dishes

Feb 02, 2016 03:15AM ● Published by Family Features

(Family Features) It may sound contrary to your healthy eating plan, but the human body actually needs some types of fat for heart and brain health. One common source is cooking oil, such as olive oil.

Of the cooking oils most commonly used in North America, such as olive oil, canola oil, peanut oil and various vegetable oils, olive oil contains the most monounsaturated fat, which is widely recognized for its potential role in reducing the risk of coronary heart disease. In fact, beginning in 2016, olive oils will display the American Heart Association’s Heart Check-Mark* to alert consumers about olive oil’s heart-healthy benefits.

Experience the distinctive tastes of different varieties of olive oil in these delicious dishes and find more heart-healthy recipes at AboutOliveOil.org.

Day Boat Cod with Melted Tomatoes and Shaved Fennel and Orange Salad

Ingredients

  • olive oil
  • salt and pepper, to taste
  • 4 cod filets (6 ounces each)
  • Olive Oil Melted Tomatoes (recipe below)
  • Orange, Fennel and Olive Oil Salad (recipe below)
  • 4 lemons, cut into eighths
Olive Oil Melted Tomatoes
  • 8 large Roma tomatoes, peeled, seeded and cut in half
  • salt and pepper, to taste
  • 6 basil leaves, shredded
  • 3 tablespoons parsley, chopped
  • 1 lemon, zested
  • 6 large garlic cloves, peeled and sliced thin
  • extra-virgin olive oil
    • Heat oven to 325°F.
    • Place tomatoes in 9-inch cake pan and season to taste with salt and pepper. Scatter herbs, lemon zest and garlic on top of tomatoes.
    • Drizzle tomatoes with extra-virgin olive oil, which should come up about three-quarters of the way on tomatoes.
    • Cover with foil and bake until tomatoes are tender, approximately 40 minutes.
    Orange, Shaved Fennel and Olive Oil Salad
    • 1/2 large fennel bulb, sliced thin on mandolin
    • 2 medium oranges, rind and seeds removed, cut into slices
    • 1/2 medium lemon, juice only
    • 3 tablespoons extra-virgin olive oil
    • 1 tablespoon parsley, chopped
    • salt and pepper, to taste
    Directions (Orange, Shaved Fennel and Olive Oil Salad)
    • Combine all ingredients and gently toss just before garnishing cod.

    Preparation

    1. Heat oven to 400°F.
    2. Heat medium sized saute pan on high. Add olive oil and heat. Salt and pepper cod. Add cod to hot oil and sear very hard on one side, until fish is golden brown and crisp.
    3. Transfer cod to baking sheet that has been brushed with olive oil. Place cod in oven until it starts to flake, about 12 minutes. Remove cod from oven and keep warm.
    4. Using spoon, portion Olive Oil Melted Tomatoes onto four large dinner plates. Allow some flavored oil to puddle on plate. Carefully transfer cod on top of warm tomatoes.
    5. Then top cod with Orange, Fennel and Olive Oil Salad. Squeeze lemon wedge over entire plate.

    Roasted Brussels Sprouts with Sweet Peppers

    Ingredients

    • 2 pounds Brussels sprouts, bottoms trimmed, cut in half and outside leaves removed
    • 4 tablespoons extra-virgin olive oil
    • 6 medium garlic cloves, chopped
    • 3 tablespoons basil, chopped
    • 2 tablespoons Italian parsley, chopped
    • salt and pepper, to taste
    • 2 red sweet peppers, large diced
    • 2 yellow sweet peppers, large diced
    • 1 cup balsamic vinegar, reduced to light syrup

    Preparation

    1. Heat oven to 375°F.
    2. Combine Brussels sprouts with all ingredients except peppers and balsamic syrup. Toss Brussels sprout mixture and season to taste with salt and pepper.
    3. Transfer mixture to sheet pan and roast in oven for 15 minutes. Stir sweet peppers into mixture and roast 5-10 minutes more.
    4. Remove from oven and place on serving platter. Drizzle with balsamic syrup and serve immediately.

    Vegetable Frittata with Roasted Asparagus and Tomatoes

    Ingredients

    • 6 large eggs
    • 1 tablespoon water
    • 2 tablespoons Parmesan Reggiano, grated, plus additional for garnish
    • 1 teaspoon garlic, minced
    • 2 teaspoons shallots, small diced
    • 1 cup russet potatoes, peeled, small diced, boiled until tender, drained and chilled
    • 1 roasted red pepper, peeled, deseeded and diced
    • 1 tablespoon parsley, chopped
    • 1 tablespoon basil, chopped
    • 3 tablespoons extra-virgin olive oil
    • 1 cup cremini mushrooms, sliced
    • salt and pepper, to taste
    • 1/4 cup fontina cheese
    • Lemon, Basil and Garlic Roasted Asparagus (recipe below)
    • Roasted Tomatoes (recipe below)
    Lemon, Basil and Garlic Roasted Asparagus
    • 3 tablespoons fresh Italian parsley leaves, finely sliced
    • 1 lemon, zested
    • 1 large garlic clove, minced
    • 24 large asparagus stalks (snap bottoms of individual stalks)
    • 1/4 cup extra-virgin olive oil
    • salt and pepper, to taste
    Directions (Lemon, Basil and Garlic Roasted Asparagus)
    • Heat oven to 400°F.
    • Combine parsley, lemon zest and garlic. Set aside.
    • Place asparagus on sheet pan in one layer and drizzle with olive oil. Season with salt and pepper. Roast 15-20 minutes. Sprinkle with parsley mixture and place back in oven for 3-5 minutes.
    Roasted Tomatoes
    • 3 tablespoons extra-virgin olive oil
    • 6 large Roma tomatoes, quartered
    • 3 fresh thyme leaves
    • 1/2 garlic clove, minced
    • sugar, to taste
    • salt and pepper, to taste
    Directions (Roasted Tomatoes)
    • Heat oven to 400°F.
    • Combine all ingredients in bowl and transfer to sheet pan lined with baking paper. Roast for about 20 minutes, or until done.

    Preparation

    1. Beat eggs with water, then beat Parmesan into egg mixture and reserve.
    2. Combine garlic, shallots, potato, pepper, parsley and basil, and set aside. Heat extra-virgin olive oil in 12-inch non-stick saute pan over high heat. Add mushrooms and saute until they start to brown. Reduce heat to medium and add reserved vegetable mixture. Saute for about 1 1/2 minutes. Season with salt and pepper, to taste. Add additional olive oil, if needed, then add reserved egg mixture to hot saute pan.
    3. Cook 2-3 minutes until egg cooks and sets on bottom. Transfer saute pan to broiler and broil until light and fluffy, and almost totally set, about 2-3 minutes. Sprinkle fontina cheese on top of frittata and place back under broiler until melted, about 2-3 minutes. Remove to cutting board and cut into six triangle servings. Place one serving in center of plate. Garnish each portion with four stalks of Lemon, Basil and Garlic Roasted Asparagus and two wedges of Roasted Tomato. Sprinkle each portion with Parmesan.

    Sponsored by North American Olive Oil Association

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  • St. Charles Singers: Mozart Journey XII

    09/30/2017
    07:30PM — 09:00PM

    The St. Charles Singers will launch its 34th concert season this fall with a new installment of t...


  • Live Music

    09/30/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort for live bands every Satur...


  • Comedy at Zanies

    09/30/2017
    09:45PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Bourbon Street Brunch

    10/01/2017
    09:00AM — 01:00PM

    Join us on historic Boubon Street every Sunday for a unique brunch buffet! Enjoy all your favorit...


  • Fabyan Villa Museum & Japanese Garden open

    10/01/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Harvest of the Acorn Moon Festival

    10/01/2017
    01:00PM — 04:00PM

    Celebrate autumn’s arrival with the Forest Preserve District! Join us for pumpkin painting, games...


  • Million Dollar Quartet

    10/01/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • This field class will begin with an introduction to basic plant morphology needed for tree identi...


  • Sculpture on the Prairie

    10/02/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • St. Therese Feast Day Mass

    10/02/2017
    11:30AM — 01:00PM

    Come celebrate the 120th anniversary of St. Therese of Lisieux's entrance into heaven! Feast ...


  • We're celebrating 2 years of giving back to the community with a special Octoberfest-inspired mee...


  • St. Therese Feast Day Mass

    10/02/2017
    07:00PM — 08:30PM

    Come celebrate the 120th anniversary of St. Therese of Lisieux's entrance into heaven! Feast ...


  • Tri-Cities Exchange Club Breakfast

    10/03/2017
    07:00AM — 08:00AM

    Every Tuesday morning, 7-8am, men and women meet for breakfast at Colonial Cafe on Randall Road, ...


  • Sculpture on the Prairie

    10/03/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Wednesday Walking Club

    10/04/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Wednesday Walking Club

    10/04/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Sculpture on the Prairie

    10/04/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Learn from the Experts: Fall Tree Identification

    10/04/2017
    10:00AM — 12:00PM

    This field class will begin with an introduction to basic plant morphology needed for tree identi...


  • Fabyan Villa Museum & Japanese Garden open

    10/04/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Million Dollar Quartet

    10/04/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • NUHS Massage Therapy Info Session

    10/04/2017
    06:00PM — 08:00PM

    Are you wondering whether a career in massage therapy is right for you? Explore our Massage Thera...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Nature Tykes (for 3 year olds)

    10/05/2017
    09:30AM — 10:30AM

    In this program, for 3-year olds and their parents, grandparents or guardians, we’ll explore the ...


  • Sculpture on the Prairie

    10/05/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Senior Stroll

    10/05/2017
    10:00AM — 12:00PM

    Seniors are invited to join District naturalists each month on a leisurely stroll through a Kane ...


  • Fabyan Villa Museum & Japanese Garden open

    10/05/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Little Naturalists

    10/05/2017
    01:00PM — 02:00PM

    In this hour-long program for 4-5-year olds, children will discover the wonders of nature through...


  • The Holmstad Helping Hearts

    10/05/2017
    01:30PM — 02:30PM

    Findings from an Alzheimer's Association survey released in June 2017 show that while people over...


  • Million Dollar Quartet

    10/05/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • A cooperative program between the Town and Country Library and the Kane County Genealogical Society.


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Comedy at Zanies

    10/05/2017
    08:00PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Breakfast for a Cause

    10/06/2017
    07:30AM — 09:00AM

    Please join us for breakfast, fellowship and our program: Moving Up From Poverty: Three Steps Fo...


  • Moms Connect

    10/06/2017
    09:00AM — 10:15AM

    St. John Lutheran Church at 7214 South Cass Avenue in Darien, IL will sponsor a new Bible-based s...


  • Sculpture on the Prairie

    10/06/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Story Time at Creek Bend Nature Center

    10/06/2017
    10:30AM — 11:00AM

    Treat your child to Story Times at Creek Bend Nature Center. This popular program series is for c...


  • Million Dollar Quartet

    10/06/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • FREE Monthly Family Story Time

    10/06/2017
    05:30PM — 06:30AM

    Join us for this month's free Story Time featuring a spring theme. Spots are filling up quickly. ...


  • Dr. Evil and the Basket of Kittens

    10/06/2017
    07:00PM — 09:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • I Love A Piano

    10/06/2017
    07:30PM — 09:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Comedy at Zanies

    10/06/2017
    08:00PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Live Entertainment: DJ

    10/06/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort every Friday for live ente...


  • Women's Fellowship Breakfast

    10/07/2017
    09:00AM — 11:00AM

    St. John Lutheran Church at 7214 South Cass Avenue in Darien, IL will host a Women’s Fellowship B...


  • Sculpture on the Prairie

    10/07/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Million Dollar Quartet

    10/07/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • Dr. Evil and the Basket of Kittens

    10/07/2017
    03:00PM — 05:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • Dr. Evil and the Basket of Kittens

    10/07/2017
    07:00PM — 09:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Comedy at Zanies

    10/07/2017
    07:30PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • I Love A Piano

    10/07/2017
    07:30PM — 09:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Live Music

    10/07/2017
    09:00PM — 11:55PM

    Join us on historic Bourbon Street in Jambalaya at Pheasant Run Resort for live bands every Satur...


  • Comedy at Zanies

    10/07/2017
    09:45PM

    See nationally known comics along with some of the country’s hottest new talents for a night full...


  • Bourbon Street Brunch

    10/08/2017
    09:00AM — 01:00PM

    Join us on historic Boubon Street every Sunday for a unique brunch buffet! Enjoy all your favorit...


  • Fabyan Villa Museum & Japanese Garden open

    10/08/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Million Dollar Quartet

    10/08/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • I Love A Piano

    10/08/2017
    02:30PM — 04:30PM

    ESO favorites Rich Ridenour, piano and Brandon Ridenour, trumpet, will bring the house down with ...


  • Dr. Evil and the Basket of Kittens

    10/08/2017
    03:00PM — 05:00PM

    This darkly funny farce pits the eternal battle of pure evil against innocent fuzzy goodness. Dr....


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Sculpture on the Prairie

    10/09/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Tri-Cities Exchange Club Breakfast

    10/10/2017
    07:00AM — 08:00AM

    Every Tuesday morning, 7-8am, men and women meet for breakfast at Colonial Cafe on Randall Road, ...


  • Sculpture on the Prairie

    10/10/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Family Talk

    10/10/2017
    07:00PM — 09:30PM

    Finding an ancestor's town of origin can be exciting. Once this piece of information is found, on...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • Wednesday Walking Club

    10/11/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Wednesday Walking Club

    10/11/2017
    08:00AM — 09:00AM

    Wednesdays, April 5–October 25, 8–9 AM Free drop-in program for all ages Get fit the old-fashio...


  • Sculpture on the Prairie

    10/11/2017
    10:00AM — 05:00PM

    Fine Line Creative Arts Center is proud to annouce it's first Sculpture on the Prarie exhibit. E...


  • Fabyan Villa Museum & Japanese Garden open

    10/11/2017
    01:00PM — 04:30PM

    The Fabyan Villa Museum and Japanese Garden will return to a public hours schedule starting on Su...


  • Million Dollar Quartet

    10/11/2017
    01:30PM

    Paramount Theatre's rollicking 2017-18 Broadway Series opener is Million Dollar Quartet, the wild...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


  • First Folio Theatre (Mayslake Peabody Estate, 31st St. & Rt. 83.) is thrilled to present the Worl...


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