Red delicious ...

Colour your heart healthy with these antioxidant-rich, and delectable recipes

Red is a colour commonly associated with passion and love, but red foods may have a direct effect on our heart health. Mother Nature made good use of her red paint brush, packing red foods with both flavour and colour.

The same pigments that give red foods their colour, called anthocyanins, are also responsible for a host of health benefits, including reduction of inflammation in the body, and have been shown to help with heart health, playing a role in better cholesterol and triglyceride profiles.

Certain red foods, such as tomatoes, contain lycopene, an antioxidant that helps prevent damage to cells from oxidation and has been shown to have a role in reducing cardiovascular risk factors including high blood pressure and metabolic syndrome.

Red foods such as cherries and cranberries are packed with free radical-fighting vitamin C, which helps protect cells from damage and also helps our body form blood vessels, cartilage, muscle, and collagen in bones.

The colour red may actually have a more direct effect on our hearts by increasing our heart rates when we simply perceive the colour. Read on for red recipes sure to lift your appetite and make your heart happy.

Spicy, Smoky Tomato-Braised Eggs

Cooked tomatoes are an excellent source of the powerful antioxidant lycopene. This simple yet luxurious dish is based on a dish from the south of Spain, similar to a North African shakshuka. The recipe draws on Spanish paprika and roasted red pepper for its smoky flavour. It’s a satisfying meal, equally at home on the dinner table as on the breakfast bar.

INGREDIENTS

1 tsp + 1 Tbsp (5 mL + 15 mL) extra-virgin olive oil, divided

1 red bell pepper

1 onion, halved and sliced lengthwise

1 tsp (5 mL) peeled, crushed garlic

1/2 tsp (2 mL) crushed red pepper flakes

1 tsp (5 mL) sweet smoked paprika

28 oz (796 mL) can whole tomatoes

1/4 tsp (1 mL) salt

1 Tbsp (15 mL) honey

1/4 tsp (1 mL) hot smoked paprika (optional)

1 cup (250 mL) chopped red chard

4 eggs

1 Tbsp (15 mL) chopped parsley

Steps

1. Turn oven broiler to high. Rub red pepper with 1 tsp (5 mL) olive oil and place in baking pan. Place pan under broiler. While watching carefully, turn pepper occasionally as each side blackens under the heat, about 10 minutes. When all sides of red pepper have been fully blackened, remove from oven and place in paper bag to cool.

2. Add 1 Tbsp (15 mL) olive oil to 9 in (23 cm) cast iron skillet and sauté onion on medium-low heat for about 5 minutes, until soft. Add garlic and red pepper flakes, and continue to cook for a further 5 minutes, until garlic is translucent. Add sweet smoked paprika and tomatoes to pan, stir thoroughly to incorporate, and allow to simmer on medium heat for 20 to 30 minutes.

3. Once pepper is cool, peel and discard skin and seeds. Place flesh in food processor or blender and purée. Add pepper purée

Make Ahead

If you want to save yourself time on the day of preparation, you can make the tomato sauce in advance. It can be refrigerated up to a day ahead. Simply heat slowly on the stovetop and bring up to a simmer when you’re ready to cook the eggs.

to tomato sauce with salt, honey, and, if desired, hot smoked paprika. Allow sauce to simmer for 15 minutes more. Add in red chard and mix through.

4. Crack eggs into individual pinch bowls or glasses and set aside. Press the bowl of a soup ladle into sauce and pour in an egg. Then tip contents slowly into tomato mixture. Repeat with remaining eggs, arranging them evenly over surface of skillet. For soft eggs, simmer for approximately 10 minutes, covering halfway through. Sprinkle with parsley and serve with a warm tortilla or a piece of crusty bread.

Serves 4

EACH SERVING CONTAINS: 182 calories; 8 g protein; 10 g total fat (2 g sat. fat);18 g total carbohydrates (13 g sugars, 4 g fibre); 241 mg sodium

Red Berry Salad

Delicious, sweet berries and sharp red onion combine, with the help of some balsamic vinegar and a hint of basil, to make a classic salad. Red berries such as strawberries and raspberries are very good sources of vitamin C.

Ingredients

2 Tbsp (30 mL) pumpkin seeds

1 cup (250 mL) sliced strawberries

1/2 cup (125 mL) whole raspberries

1/4 cup (60 mL) finely sliced basil

1 tsp (5 mL) balsamic vinegar

1/2 tsp (2 mL) maple syrup

1 Tbsp (15 mL) extra-virgin olive oil

1/4 tsp (1 mL) salt

1/4 red onion, sliced 5 cups (1.25 L) baby mustard greens or arugula

STEPS

1. In large skillet, toast pumpkin seeds over medium-high heat, stirring frequently, until golden brown. Pour onto plate to cool and set aside.

2. In bowl, place berries, basil, vinegar, and maple syrup, and stir gently to coat. Set aside and allow to marinate for about 30 minutes. After time has elapsed, into large bowl, strain any liquid and add one or two raspberries, reserving the remainder.

3. Mash the two raspberries in liquid in large bowl, add olive oil and salt, and whisk together. Add red onion and greens and toss to coat. Arrange on large platter, placing reserved marinated berries on top. Sprinkle with pumpkin seeds and serve.

Serves 4

EACH SERVING CONTAINS: 85 calories; 2 g protein; 6 g total fat (1 g sat. fat); 8 g total carbohydrates (4 g sugars, 3 g fibre); 156 mg sodium

Change It Up

Any nut will serve as a suitable stand-in for pumpkin seeds. Try almonds, walnuts, or hazelnuts, and toast them in a hot pan using the method outlined above.

HEART-HEALTHY HERBS

Herbs and spices have been used as remedies for thousands of years. Here are some that evidence suggests may have beneficial effects for cardiovascular health.

Cayenne

Like paprika, hot and spicy cayenne contains capsaicin, which reduces inflammation, believed to be a factor in plaque buildup in blood vessels.

Cinnamon

This popular spice is high in inflammationcombatting antioxidants. Research involving people with type 2 diabetes found cinnamon to be associated with a reduction in cholesterol levels.

Coriander

The plant Coriandrum sativum produces the seeds we know as coriander, and the leaf which we refer to as cilantro. Both may benefit heart health and are associated with helping to lower cholesterol. (Check out the next recipe, which puts coriander to good use!)

Garlic

If the flavour of this essential cooking staple isn’t gift enough, studies have shown that garlic may help lower blood pressure.

Roasted Root Vegetables with Pomegranate

Coriander- and cumin-seasoned winter root vegetables get a burst of juicy fresh flavour with a sprinkling of pomegranate seeds, packed with vitamins C and K. A bright burst of chopped cilantro finishes off this earthy dish. Double the recipe to serve a few more.

Ingredients

1/2 tsp (2 mL) ground coriander

1/4 tsp (1 mL) ground cumin

1/4 tsp (1 mL) salt

1/4 tsp (1 mL) pepper

4 medium carrots

2 parsnips

3 small beets

1 Tbsp (15 mL) extra-virgin olive oil

1 Tbsp (15 mL) pistachios

2 tsp (10 mL) maple syrup or pomegranate molasses

2/3 cup (160 mL) pomegranate seeds (see tip)

2 Tbsp (30 mL) chopped cilantro

STEPS

1. Place baking tray in oven and preheat to 350 F (180 C).

2. In small bowl, mix coriander, cumin, salt, and pepper. Peel carrots and parsnips, scrub beets, and chop all into bite-sized pieces. In large bowl, toss vegetables with olive oil and spice mix until well coated. Pour onto hot baking tray and return to oven to roast for 35 to 45 minutes, stirring twice during cooking time.

3. In food processor, pulse to chop pistachios into large bread crumb-size pieces.

4. Once vegetables have finished cooking, remove them to serving tray and toss with pomegranate molasses. Sprinkle with pistachios, pomegranate seeds, and cilantro, and serve.

Serves 4

EACH SERVING CONTAINS: 172 calories; 3 g protein; 5 g total fat (1 g sat. fat); 30 g total carbohydrates (17 g sugars, 7 g fibre); 262 mg sodium

How To Seed A Pomegranate

Get to know the natural geometry of the pomegranate and you’ll never go wrong.

1. Start by using a knife to mark out a circle on the skin at the top, or crown, of the pomegranate.

2. Cut the skin, but don’t pierce into the fruit itself.

3. Gently peel back and remove this circle of skin to reveal sections of the pomegranate, delineated by the inedible white pith.

4. Use a knife to make a cut into each section to get you started.

5. Now, with your hands, gently break pomegranate apart along those sections to access the pomegranate seeds, also known as arils.

To reduce any mess from the red juice, you can break the sections apart in a bowl of water. Any excess pith will float to the top and can be easily removed with a slotted spoon, while seeds will sink to the bottom.

Roasted Pork Tenderloin with Cherry Sauce

This dish feels fancy but is a cinch to put together. A sweet sauce of frozen cherries with a splash of heart-healthy red wine brings a touch of luxury to a simply cooked lean pork tenderloin. Cherries, packed with vitamin C and polyphenols, have been shown to have effects on heart health, including reduced oxidative stress, inflammation, and blood pressure levels.

Ingredients

PORK

1 pork tenderloin, about 1.1 lbs (500 g)

Scant salt and pepper

2 tsp (10 mL) Dijon mustard

1 Tbsp (15 mL) fresh sage

1 Tbsp (15 mL) ground almonds or hemp hearts

SAUCE

1 cup (250 mL) frozen cherries

1 tsp (5 mL) honey

1/4 cup (60 mL) dry red wine

1/4 cup (60 mL) low-sodium chicken stock

1 sage leaf

1 cinnamon stick

STEPS

1. Preheat oven to 400 F (200 C).

2. Season pork with salt and pepper. With pastry brush, apply mustard to outside of pork.

3. In oval platter or dish, mix sage and ground almonds or hemp hearts and roll pork in mixture to coat.

4. Roast pork on baking sheet for 15 to 20 minutes, or until an inserted meat thermometer registers an internal temperature of 145 F (63 C). Remove pork from oven and allow to rest, covered, for 5 minutes.

5. While pork is cooking, in shallow skillet, combine sauce ingredients and cook over medium-high heat until reduced by half and mixture becomes thick and syrupy. Set aside, keeping it warm, but not hot.

6. To serve, slice pork in 1/2 in (1.25 cm) slices, arrange on serving platter, and pour sauce overtop.

Serves 4

EACH SERVING CONTAINS: 204 calories; 25 g protein; 7 g total fat (2 g sat. fat); 7 g total carbohydrates (5 g sugars, 2 g fibre); 125 mg sodium

Temperature Check

Pork can dry out quickly if overcooked, so to ensure flavour, as well as safety, it’s important to use a meat thermometer to test doneness. Pork can be consumed safely at an internal temperature of 145 F (63 C).

The US Department of Agriculture recommends a rest time of at least 3 minutes after the meat has been removed from the oven. When measuring temperature with a meat thermometer, make sure that you’ve removed the meat from the heat source before placing the thermometer in the thickest part of the meat.