February 18, 2011


After the last few weeks of salty meatiness, when SodiumGirl asked me to develop a salt free recipe I thought it would be good for many reasons.

While salt is an essential ingredient in curing and preserving, it’s possible to enjoy everyday recipes with a limited amount of salt. I’m cautious about salt use because I’ve got heart disease in my family and I’m not a spring chicken anymore. Two years ago, a sudden spike in my cholesterol meant it was time to watch salt consumption (among other changes…. like the treadmill, limiting alcohol consumption, and reducing animal products in my diet.)

Indian food, and other well-spiced cuisines, are a good way to go. Here’s one of my favorite vegetarian dishes -serve this with basmati rice and daal for a complete meal. Satisfying and ready to eat in under an hour. And that last spritz of lemon? It brightens every bite. (PS Liz, this one’s for Larry. We’re so glad he’s recovering from his recent heart attack.)

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Broccoli and Potatoes, Indian Style

1 large head of broccoli, cut into small florets
4 medium Yukon gold potatoes, cut in a 1/2″ dice
1 T cumin seed
4 T olive oil, separated (not extra virgin, essentially you want a flavorless oil)
1 medium onion, minced
1 clove garlic, minced
2 t grated ginger
1 t coriander, ground
1/2 t turmeric
1/2 t cayenne
1/2 c water
1 lemon, quartered

Preheat oven to 400°

In a large bowl, add the broccoli and potatoes, the oil and the cumin seed. Mix well.
Place the broccoli and potatoes on a sheet pan lined with parchment and roast for 20-25 minutes, until beginning to crisp around the edges.
In the meantime, in a large skillet, heat 1 T oil.
Saute the onion and garlic until translucent.
Add the ginger and spices and continue to cook for 2-3 minutes.
Add the broccoli and potatoes, stir well to coat with the spices.
Add water and cook quickly, until the water has evaporated.
Serve with a spritz of lemon juice, to the people you love most.
Because keeping their heart healthy is a great way to show your love.

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Yellow Lentil Daal

1 T canola oil
2 c chopped onion
2 garlic cloves, minced
3 c water
1 c yellow daal lentils
1 tsp turmeric
1 tsp ground cumin
1/2 tsp ground ginger
1/2 – 2 tsp minced jalapeno
1 Tbls cilantro, chopped

Heat oil in 4 qt saucepan or saucepot with cover. Saute 1 c onion and 1 garlic clove until golden brown. Remove from pan and set aside.

Add to the pot water, lentils, 1 c onion, 1 garlic clove, spices. Bring to a boil. Reduce heat and cover and simmer until tender, about 25 minutes. Add minced jalapeno to taste. Taste and correct for salt. Cook 10 additional minutes.

Remove 1/2 the lentils and blend in the blender (or do as I do and just blitz the whole pan a few times with the immersion blender). Stir in the browned onion and garlic. Top with chopped cilantro.

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11 Responses to “love your heart”

  1. Sharon Miro

    Cathy, love this recipe–and am passing along to my brother who has hyper-tension. I know and belive that there are ways to lower blood pressure and high cholesterol without drugs, and still eat well. This reciep is more proof!

    Reply
  2. Sodium Girl

    Cathy – this is amazing! I am so honored to have had you participate in this rally and I am blown away by the results. It is amazing how many of us have been touched by heart disease and you are a prime model for how to stay healthy with a few culinary tricks in the kitchen. Thank you again for getting all dal’ed up for me and the Love Your Heart Recipe Rally! I hope to do this again sometime soon!

    Til then, happy eating and happy weekend

    SG

    Reply
  3. Paul

    Been craving some good clean recipes lately and here I ready for Vegas and Burger Bar and Bouchon! There’s next week, these recipes look great.

    PH

    Reply
  4. Liz the Chef

    Thanks so much Cathy – it has been an incredibly stressful week and I am eager to make any changes in our diet and lifestyle to protect both our hearts in the future. X0 Liz

    Reply
  5. Jayne

    I made the broccoli and potatoes tonight for dinner. It was delicious, full of flavor! I served it with an Indian butter chicken and it was a great meal. I can see that dish becoming a regular one in our house! I look forward to trying the lentils another time!

    Reply
    • Cathy

      Dennis and I can eat most of the broccoli dish ourselves. Maybe a little leftover for lunch the next day.

      Reply

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