Why is Heart Healthy Cooking Important to Me
“Heart healthy cooking is important to me because I lost my father to heart disease when I was only five years old. I missed
having a dad while I was growing up, and he missed the joy of seeing his children grow to adulthood. He wasn't there for the important milestones in our lives and missed the pleasures he could have shared with grandchildren.
I am sixty-three years old and remarried three years ago after my first wife died of breast cancer. I do all of the cooking for myself and my beautiful “bride”. Heart healthy cooking is extremely important in my life. I have so much to live for: a wonderful wife, a grown son and daughter, and four grandchildren with another on the way. I want to be there for my family, to live life to the fullest, and to take care of my heart through exercise and healthy cooking. ”
Main Dish Category
Serves 8 – 10
2 lbs fresh salmon – skinned and de-boned (in-expensive cuts of salmon work just fine)
¾ tsp. fine kosher or sea salt
½ tsp. white pepper
1 tsp fresh dill, chopped plus ½ tsp additional for topping
2 egg whites
½ cup panko
½ cup plain, non-fat Greek yogurt
3 large green onions, chopped
¼ cup low-sodium Worcestershire sauce
½ cup roasted red peppers, chopped.
¼ cup capers
Rough chop the salmon and place in a large (3 qt.) mixing bowl. Add all remaining ingredients and combine until everything is well incorporated without breaking up the salmon. Pour the mixture into a well greased or non-stick 9” x 5” loaf pan and sprinkle with the remaining dill (This can be done one day ahead and refrigerated until ready to bake. If you do, allow to come to room temperature or bake for an additional 5 to 10 minutes). Bake in a pre-heated 350 deg. oven for 50 to 55 minutes until desired doneness. It doesn’t have to be well done to be ready to serve.
While the salmon is baking, mix together in a medium sized (1 qt.) mixing bowl, 1 cup of plain, non-fat Greek yogurt, 2 tbsp. of honey, 1-1/2 tsp. of fresh dill, ¼ cup of peeled, seeded cucumber, finely chopped, 2 tsp. of fresh lemon juice and the zest from ½ lemon.
When the salmon loaf is done remove from the oven, slice and serve with the topping and your favorite vegetable, and rice, quinoa or couscous