From The Nutritionist

Anita-Shaffer RD
Anita Shaffer, R.D.

Eat MORE for a Healthy Heart

February is American Heart Month-an annual celebration that urges Americans to recognize the nationwide problem of heart and blood vessel diseases. It’s a perfect time to increase your knowledge about prevention. Choosing healthy foods can help you reduce risk for heart disease and its complications. While all foods can fit into a balanced diet, it’s important to eat MORE heart healthy foods, including:

Fruits and Vegetables. On-trend and full of fabulous flavor, most people don’t get enough of these dietary essentials which can supply fiber, potassium, and vitamins A and C. Work toward a goal of consuming 2 cups of fruit and 2 ½ cups of vegetables per day by eating some of these foods with every meal or snack. Fresh, frozen, canned, and dried fruits and veggies and 100% juices all “count.” Choose lots of colors- dark green and red/orange vegetables are particularly good for your heart.

Whole Grains. Many supply sources of iron, magnesium, selenium, B vitamins, and fiber. Eating more whole grains may reduce the risk of heart disease and is associated with a lower body weight. Choose more whole grain breads, pasta, pancakes, waffles, and cereals. Enjoy oats, brown rice or wild rice, barley, quinoa, wheat berries, and bulgur wheat.

A Variety of Proteins. Choose lean meat and poultry. Eat fish twice a week- salmon, tuna, mackerel, herring, and trout contain oils that benefit your heart. Eat more plant-based proteins such as legumes (dried beans and peas), tofu, as well as nuts and seeds, which contain heart healthy fats in addition to protein.

Dairy Products. Besides supplying calcium and vitamin D essential for bone health, eating dairy products is associated with reduced risk of heart disease and lower blood pressure in adults. Choose fat free or skim milk and low fat yogurt and cheeses.

Herbs and Spices. Seasoning food with herbs and spices adds great taste without increasing fat or sodium. Use cloves, cinnamon, oregano, turmeric, thyme, rosemary, cumin, curry powder, black pepper, ginger, chili powder, paprika, ginger, and garlic powder to season food and boost your intake of antioxidants linked to reduced risk of heart disease.

Better-For-You Fats. Liquid oils are best for your heart, especially those high in monounsaturated fats (such as canola and olive oil) and polyunsaturated fats (such as soybean, corn, and safflower oils). Use these for sautéing, grilling, broiling and making sauces and dressings. Choose spreads with zero grams of trans fat per serving. All fats are high in calories so use them sparingly.

In the marketplace, Campbell offers over 200 heart healthy products. Visit our Product Nutrition Finder to learn more about our products. Check “heart healthy” to explore our products that meet that criteria. Check out our collection of heart healthy recipes created by Campbell chefs and nutritionists.

Eat well and enjoy more heart healthy foods!


- Anita

Please note that the Heart-Check Food Certification does not apply to recipes or information reached through links unless expressly stated.

Anita’s Bio:
Anita has over 25 years of experience as a Registered Dietitian. She received her Bachelor of Nutrition Science degree from Drexel University and completed her clinical dietetics training at the Hospital of the University of Pennsylvania in Philadelphia, PA. Her diverse professional experience in the food service industry includes clinical nutrition practice and management, nutrition education program development, food services systems management, and recipe and menu development for healthcare and school food service operations. At Campbell, Anita is the Senior Nutritionist supporting the North American Food Service Division. She collaborates with the Campbell foodservice team to develop and promote innovative products and menu solutions that provide balanced nutrition for food service operators in the healthcare, school, and restaurant settings.

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En Papillote Technique

1. Prepare the parchment paper
Get a large piece of parchment paper, approximately 2.5 times as large as a single portion of food. Cut the paper into a heart shape, lightly brushing one side with oil. This creates a slight barrier to water, preventing the paper from becoming soaked too quickly. Another option, though not as attractive, is to use tin foil instead of parchment paper.

2. Select the ingredients
This is a very quick-cooking approach, so it works best with tender proteins such as fish and shellfish. The accompanying ingredients, like julienned vegetables (matchstick size), must be small enough to cook at the same rate as the fish. In some cases the vegetables can be blanched, or quickly cooked in boiling water, to ensure proper doneness. Fresh herbs will go a long way in providing flavor.

3. Assemble the packet
Lay the oiled, heart-shaped paper on a baking tray, oiled side up. Season your vegetables with salt, pepper, extra virgin olive oil, and half of the herbs. Toss them around for an even coat. Place enough for one portion on half of the paper. Bunch them up to create a bed for your fish, leaving about two inches between the food and the edge of the paper. Place the seasoned fish on the vegetables and sprinkle the remaining herbs. Add a splash of the liquid on top of the fish, just enough to add moisture.

4. Seal the packet
To seal, fold the heart over to enclose the fish and vegetables (so it resembles a teardrop). Starting at the top of the heart, fold about 1/4" of the edge toward the center. Fold over again to create a seal. Continue along the length of the parchment, folding each section twice. When you get to the point of the heart, twist and fold to finish the seal.

5. Bake your dinner
Bake the packet in a 425°F oven for 10-14 minutes, depending on the size of the fish. The packet will puff and brown while in the oven and as the steam builds. When cooked, remove from the oven and carefully place the packet on a plate. With a knife or scissors cut an "X" on the top and fold back the edges for a dramatic presentation and a delicious, healthy meal.

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Spicy Flounder and Clams with Summer Vegetables

Prep Time: Less than 20 minutes
Cooking Time: 10-14 minutes
Yield: 2 servings

Ingredients:

  • 1/3 cup carrots, finely cut julienne
  • 1/3 cup sugar snap peas, cross cut thinly
  • 1/3 cup zucchini, yellow, finely cut julienne
  • 6 each cherry tomatoes, cut in half
  • 1 Tbsp. shallot, minced
  • 1 clove garlic, minced
  • 1 Tbsp. extra virgin olive oil
  • 2 tsp. parsley, fresh, minced
  • Dash salt
  • Dash black pepper
  • 6 oz. fillet, flounder (2 fillets, 3oz. each)
  • 2 Tbsp. Low Sodium Spicy Hot V8® 100% Vegetable juice
  • 3/4 lb. clams, in the shell

Instructions:

  1. Preheat the oven to 425°F.
  2. Combine the carrots, sugar snap peas, zucchini, cherry tomatoes, shallot, garlic, extra virgin olive oil, half of the parsley, salt and pepper in a bowl. Toss well to combine.
  3. Lightly oil two large heart shaped pieces of parchment paper.
  4. With the parchment paper on a sheet tray, place half of the vegetable mixture in the center of one half of each heart leaving about a 2" border.
  5. Lightly season each fillet with salt and pepper. Fold or roll the fillet to create a uniform thickness and place on top of the vegetables.
  6. Top the fish with the remaining herbs and the Low Sodium Spicy Hot V8® 100% Vegetable juice.
  7. Place half of the clams around each portion of vegetables and fish.
  8. Fold the heart over to enclose the fish and vegetables so that it resembles a teardrop.
  9. Starting at the top of the heart, fold about 1/4" of the edge towards the center. Fold over again to create a seal.
  10. Continue with this method along the length of the parchment packet folding each section twice to make an attractive edge.
  11. When you get to the point of the heart twist and fold to finish the seal.
  12. Bake the packets for 10-14 minutes (depending on the thickness of the fish).
  13. Remove from the oven and serve by cutting an "X" in the top and folding back the edges.

Nutrition Information (per serving):

Calories 180, Total Fat 9g, Saturated Fat 1g, Monounsaturated Fat 5g, Polyunsaturated Fat 1g, Cholesterol 50mg, Sodium 450mg, Carbohydrate 10g, Fiber 2g, Sugar 4g, Protein 16g.