Bless Your Heart: How to Eat Healthy

LOCAL CHEFS’ TIPS TO KEEP YOUR HEART STRONG

You know the drill: Pack your plate with lean proteins, whole grains and veggies and limit your fat, salt and sugar intake and you’ll have a heart-healthy meal. Getting bored? We asked nine top Denver chefs for tips and recipes to take healthy eating habits a delicious step up. Dig in!

tuscan-kale-salad

Tuscan kale salad

ERIC ROBBINS
Owner and chef, Uncorked Kitchen

TUSCAN KALE SALAD WITH LEMON GARLIC DRESSING
INGREDIENTS
¼ cup fresh lemon juice
2 tablespoons Dijon mustard
1 tablespoon minced shallot
1 small garlic clove, finely grated
¼ teaspoon kosher salt plus more for seasoning
Freshly ground black pepper
2 large bunches of Tuscan kale (about 1 ½ pounds), center stem discarded, leaves thinly sliced
12 ounces Brussels sprouts, trimmed, finely grated or shredded with a knife
1 small head radicchio, sliced thin
½ cup extra-virgin olive oil, divided
⅓ cup almonds with skins, coarsely chopped
1 cup finely grated Pecorino
3-4 slices cooked pancetta or bacon, crumbled

DIRECTIONS
Combine lemon juice, Dijon mustard, shallot, garlic, teaspoon salt and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld.

Mix thinly sliced kale, radicchio and shredded Brussels sprouts in a large bowl. Measure cup oil into a cup. Spoon 1 tablespoon oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel–lined plate. Sprinkle almonds lightly with salt. Slowly whisk remaining olive oil into lemon-juice mixture. Season dressing to taste with salt and pepper. Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

His tip: “Dark green vegetables are great sources for iron and vitamins Add them to dishes with a quick sauté.”

salmon

Tabbouleh with salmon

MICHAEL WRIGHT
Chef, Fire at The Art Hotel

CHICKPEA QUINOA TABBOULEH WITH SALMON
Serves 2

INGREDIENTS
½ cup uncooked quinoa
1 cup water
1 pint cherry tomatoes, about 2 cups, chopped
1 cup fresh parsley, finely chopped
¼ cup fresh mint, finely chopped
½ cup large red onion, chopped
1 ½ cups cucumber, chopped
1 15-ounce can chickpeas, drained and rinsed, or 1 1⁄2 cups cooked chickpeas
2 tablespoons olive oil
3 lemons, juiced
½ teaspoon garlic, minced
1 teaspoon salt, to taste
¼ teaspoon pepper, to taste

DIRECTIONS
Cook quinoa until the husk splits and quinoa is rm to the bite but not crunchy. Remove from heat; drain excess water. Place in a bowl to cool. Combine all other ingredients in a large bowl. Mix in cooled quinoa.

TZATZIKI SAUCE
1 English cucumber, peeled and grated
2 cups low-fat Greek yogurt
1/8 teaspoon cayenne pepper
2 cloves garlic (minced)
2 tablespoons lemon juice, freshly squeezed
2 tablespoons fresh dill, chopped
½ teaspoon sea salt
¼ teaspoon black pepper, ground

DIRECTIONS
Mix all ingredients in a bowl and refrigerate for about an hour to let all the flavors come out.

TANDOORI SPICE
3 tablespoons ground ginger
3 tablespoons coriander
1 tablespoon ground cumin
1 tablespoon paprika
1 tablespoon pepper
2 teaspoons salt
1 ½ teaspoons turmeric
1 ½ teaspoons ground nutmeg
1 ½ teaspoons ground cloves
1 ½ teaspoons cinnamon

DIRECTIONS
Place all spices on a baking sheet and bake in a preheated oven at 350 F until all aromatics are open. Pulse in a coffee grinder until fine.

SALMON
2, 4 to 6-ounce salmon fillets

DIRECTIONS
Brush with olive oil, season with tandoori spice and bake for about 10 minutes at 400 F. Let rest for a couple minutes. Place tabbouleh on plate, top with salmon; add tzatziki sauce to side. Garnish with mint or lemon.

new-style-salmon

New-style salmon

YOGI YAMADA
Chef, Mizu Izakaya

NEW-STYLE SALMON
INGREDIENTS
½ ounce olive oil
2 drops of sesame oil
1 pinch grated garlic
6 pieces sashimi grade salmon
¼ ounce tamari oil
5 drops yuzu oil
1 green pepper, diced
1 orange pepper, diced
1 bunch chives, diced
Micro greens

DIRECTIONS
Mix olive oil and sesame oil with garlic and spread over salmon. Sear salmon with a torch. Mix tamari oil and yuzu oil. Plate salmon and sauce and garnish with diced peppers, chives and micro greens.

MORE CHEF TIPS
MARIO HERNANDEZ
Chef, Del Frisco’s
“Keeping fit is important to me—I believe a body in motion stays in motion and helps keep your heart healthy.”

ERIN KOROLL
Pastry chef, Departures
“Switch white sugar out of recipes and use healthier options like honey, dates, coconut sugar or maple syrup.”

JACOB GLOWACKI
Chef, Marcella’s
“Use beans or legumes any time it is possible for an extra protein punch while still having the feeling of eating carbs.”

PAUL NAGAN
Executive chef, Range
“Eat organic and gluten free and try not to eat processed foods.”

LORENA CANTAROVICI
Chef, Maria Empanada
“Make everything by hand and spice it up with ‘Buena Onda.’ We form each empanada by hand. The result: a light and flaky savory pastry that is truly a work of culinary art.”

ROMAN RODRIGUEZ
Executive Chef, Ocean Prime
“When you are making wontons, bake them instead of frying and use low-sodium soy sauce to reduce your sodium intake.”

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