good food & drink


The Heart Healthy Meal *


Try a menu that's good for those you love ...

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** Baked Salmon

1/2 pound salmon filet per person
1 tbs. fresh basil per filet
2 to 3 sprigs of fresh thyme
juice of half a lemon
freshly ground pepper

Rinse fish under running water and pat dry. Cut a piece of foil large enough to wrap fish.

Make 'marinade' of lemon juice and seasonings. Lay fish on foil, coat with marinade, and seal tight inside of foil. Place on cookie sheet and back at 375 degrees for 15 minutes.

** Persian Rice

1 cup brown rice
1-1/2 cup water
1/2 cup raisins
1/4 tsp. grated orange rind
1 tbs. chopped fresh parsley

Place rice in dry skillet and cook over moderate heat until slightly toasted. Stir to prevent burning. Add orange juice, water, and raisins. Cover tightly and simmer over low heat until rice is tender, 40 to 50 minutes. Remove from heat and fluff rice with fork. Add orange rind and parsley. Serves 6.

** Steamed Broccoli & Cauliflower

2 large florets of Broccoli
1 head of cauliflower
1 lemon
2 tsp. chopped chives
Oregano to taste

Place 1" of water or chicken broth in a saucepan. Place vegetables in steamer rack, lower steamer into pan. Water should not be touching the vegetables. Bring water to a boil, cover, reduce heat, and steam until vegetables are crisp and tender. Do not over cook.

** Serving the Meal

Season the vegetables with some chives and oregano. Serve with a slice of lemon on the side. Serve the rice and place the salmon filet on the rice with a sprig of parsely.

Serve with a light Chardonnay and 9-grain rolls. Please don't put the salt or butter on the table.

Take a 30-minute walk after the meal. Place the frozen dessert in the refrigerator to be ready to serve upon your return.

** Pineapple Ice

1 egg white
2 tbs. orange juice
1 tbs. dried orange bits
1 can crushed pineapple

Mix all ingredients in a large bowl. Place in freezer until slightly frozen. Remove from freezer and beat until fluffy. Pour into 4 serving dishes and return to freezer for 45 minutes to an hour, or until almost firm.

Note: Pineapple ice tastes better if it is not over-frozen. If made in advance, allow to soften in refrigerator for 30 to 40 minutes before serving.

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Just long enough to take a nice walk!

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* Adapted from the "No Salt No Sugar No Fat Cookbook" by J. Willams & G. Silverman.