As the leading cause of death in Australia,heart disease is something that potentially affects every one of us.
Many of us have common risk factors such as high cholesterol or high blood pressure,or know someone who does.
Fortunately,healthy eating can help prevent and reduce these risk factors. The plant-rich Mediterranean diet has been rigorously tested and proven to prevent heart disease and diabetes,and promote long-term good health.
The Heart Health Guide is Dr Catherine Itsiopoulos'third book on the Mediterranean diet. Inside,the Murdoch University professor and dietitian shows how the diet can be translated to any cuisine,alongside 80 wholesome recipes and easy-to-follow meal plans.
Here,Dr Itsiopoulos shares some easy recipes specially adapted for Australian home cooks.
Skordostoumbi:eggplant with garlic and tomato
If you love eggplants and garlic,then this is the dish for you. Skordostoumbi is a classic vegetarian dish from the island of Zakynthos and resembles eggplant parmigiana – not surprising,as this Greek island has a strong Italian influence.
INGREDIENTS
Vegan pastitsio
My daughter Vivienne and I designed this vegan version of a traditional pastitsio,which normally has a meat sauce,for a party with friends who were strictly vegan. Our non-vegetarian friends were also impressed.
INGREDIENTS
- ½ cup (125 ml) extra-virgin olive oil
- 1 onion,finely chopped
- 2 garlic cloves,finely diced
- 100g flat mushrooms,finely diced
- 1 eggplant,finely diced
- 500g vegan mince,such as Quorn
- ½ cup (125ml) red wine
- 1 x 400g tin chopped tomatoes
- 1 cup (250ml) pureed tomato
- 1 small red chilli,halved,deseeded and finely chopped or ½ teaspoon chilli flakes
- ½ teaspoon mixed dried herbs
- 500g penne pasta
- 150g vegan feta
- 2 tablespoons finely chopped flat-leaf parsley,plus extra to serve
- leafy green salad,to serve
Bechamel
Tip: If you have time,for better texture and flavour it is best to soak dried borlotti beans overnight and use those instead of tinned. If using this way,add the soaked borlotti beans at the start with the green beans.
Serves 4
Lentil pilaf
This dish is a variation of the classic Cypriot rice and lentil pilaf (fakes moutzentra) with added aromatic spices,currants and fresh herbs for flavour and a boost of antioxidants. It is also common in the Middle East where the dish is known as mujaddara and is topped with fried onions.
INGREDIENTS
- 2 tablespoons extra-virgin olive oil
- 1 small onion,finely chopped
- 2 cups (400g) basmati rice
- ¼ teaspoon ground cumin
- ¼ teaspoon saffron threads
- ¼ teaspoon ground allspice
- 3-4 cloves
- 1 x 400g tin brown lentils,drained and rinsed
- 5 cups (1.25 litres) hot vegetable stock
- 3 tablespoons currants
- 3 tablespoons crushed
- pistachios
- baby kale,fresh herbs and lemon wedges,if on hand
METHOD
- Heat the olive oil in a large heavy-based saucepan over a medium heat and saute the onion until softened and translucent. Add the rice and cook,stirring,for 5 minutes,making sure the grains are well coated in the oil. Add the spices and continue to cook for a few more minutes. Add the lentils and vegetable stock,stir well and simmer with the lid on until most of the liquid has been absorbed. Remove the pan from the heat and cover with a clean tea towel,then place the lid tightly on top. Allow to sit for 15 minutes – this allows the extra liquid to evaporate and makes the rice fluffy. When ready,stir through the currants and pistachios,season with salt and pepper to taste and garnish with the kale,fresh herbs and lemon wedges,if on hand.
This is an edited extract fromThe Heart Health Guide by Dr Catherine Itsiopoulos,published by Macmillan,RRP$34.99. Photography by Rob Palmer.Buy now