Heart Guide: Healthy Eating

We all know that exercise is key, but what you put in your mouth—lean proteins, whole grains, and veggies—matters too. So we asked local chefs for their heart-healthy recipes and tips.

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Courtesy Timberline Grill

Chef, Timberline Grill

Peruvian Ceviche
Serves 4 each

2 yams
1 bunch cilantro
1 medium red onion, sliced thin
2 jalapeño, brunoise
2 Tbsp. Ají Amarillo paste
2 passion fruits
4 lemons, juiced
6 limes, juiced
1 Tbsp.Olive oil
6 oz. scallops (20-30), quartered
4 oz. Royal Red Shrimp, fresh
6 oz. Chilean sea bass, medium-diced

Wash and roast the yams in a 350° F. oven until soft, about one hour. Set aside to cool, then peel off skin and cut flesh into wedges. Prep rest of produce: finely chop the cilantro; thinly slice the onion, dice the jalapeño, and remove pulp from passion fruit. Reserve all of the scrap—the jalapeño’s seeds and ribs, the onion’s ends and center, the cilantro stems—and place into a blender, with the 2 Tbsp. of Ají Amarillo paste, 2 Tbsp. of passion fruit pulp, and 1/4 cup of lemon juice, and purée until smooth. In a cold bowl, combine the scallops, shrimp, seabass, onion, jalapeño, passion fruit pulp and cilantro. Add in the purée, olive oil, lime juice, and remaining lemon juice and mix gently. Let sit, allowing acid to cook the fish, for two minutes. Split mixture between four plates; garnish with yam wedges.

Chef, Uncorked Kitchen

Carrot “Pancakes” with Smoked Trout and Crème Fraîche
Serves 4 as an appetizer
(about 8 each)

Pancake Ingredients
3 c. grated, peeled carrots
1/2–3/4 tsp. salt
3 tbsp. rice flour
1/2 tsp. baking powder
1/4 tsp. black pepper
1 tsp. ground cumin
1/2 tsp. ground coriander
1 tbsp. grated, peeled ginger (about 1” piece)
1 egg, beaten
Canola oil

Smoked Trout Crème Fraiche Ingredients
4 oz. smoked trout
2 Tbsp. chives, snipped fine
2–3 Tbsp. crème fraîche
Zest of 1/2 lemon
Squeeze of lemon juice
Salt and pepper

Carefully flake the trout into a medium bowl, and add 1 Tbsp. chives. Gently mix in the other ingr edients until combined. Add salt and pepper to taste and more lemon juice if desired.

To Assemble
Place the Carrot Pancakes on a serving platter, mound about a teaspoon of the smoked trout mixture on top and sprinkle with remaining chives. Serve and enjoy.

Chef, Fleming’s

Dehydrated Beet Chip and Tenderloin Tartare

Tartare Ingredients
4 oz. tenderloin, finely chopped
Pinch of salt and pepper
1 tsp. minced red onion
1 each egg yolk
1/4 tsp. Champagne vinegar
1/4 tsp. Dijon mustard

Chimichurri Ingredients
1/4 c. parsley leaves, chopped
1 garlic clove
1/2 Tbsp. oregano
1 oz. cilantro
4 mint leaves
Pinch of salt and pepper
Pinch of chili flakes
2 tsp. red wine vinegar
1 Tbsp. extra-virgin olive oil
1–2 Tbsp. water
2 Tbsp. diced jicama

Beet Chips Ingredients
Pan spray
Pinch of salt
Microgreens or chopped
arugula for garnish

Tenderloin: Combine all ingredients, cover tightly with plastic wrap, and refrigerate until needed.

Chimichurri: Combine all ingredients except jicama in food processor until smooth, or chop by hand. Toss jicama in chimichurri and set aside.

Beet chips: Peel and thinly slice beets 1/16 thick. Place on baking sheet covered in pan spray, sprinkle with a pinch of salt, spray tops of beets with pan spray, and top with second baking sheet. Place in 150°F oven for one hour or until beets are chip-like; let cool.

To assemble: Place 4 beet chips on a plate, top each with 1 oz. of tenderloin tartar, then add 1 tsp. of jicama mix. Garnish with microgreens or arugula, and driz zle plate with remaining chimichurri.

Chef Tips
Local chefs offer their best advice for heart-healthy diets

Chef, Bar Dough
“It’s important to make sound eating choices, such as fresh fruit, vegetables, whole grains, and fish.”

Executive sous chef, Panzano
“Octopus has always been my go-to protein when someone tells me they are trying to eat healthier.”

Executive chef, Tamayo
“Eating a balanced diet and including raw vegetables is a great option to keep your heart healthy.”

Chef, Oskar Blues Grill & Brew
“Working out is more about my mental health than my physical health. Don’t stress; just get out and move your body.”

Chef, Y.Lo Epicure Catering
“All great things must be used in moderation. A great combo of delish foods and a glass of wine mix well with a nice exercise plan.”

Chef, YaYa’s
“Two servings of fish a week will reduce the risk of certain cancers and depression.”

Nelson’s Green Brier Distillery
“Spirits make a wonderful addition to any fine dining experience. However, the one rule to follow for spirits is moderation.”

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