Improve heart and brain health with basic principles

Summer’s over, which means the health- and diet-busting holidays are right around the corner.

Most of us know by now that diet can affect the health of our hearts and brains, but knowing how to make positive changes may be a little more elusive. To provide some help, about two dozen local chefs will participate in the seventh annual Flavors of the Heart Brain & Heart Healthy Epicurean Event Saturday at the World Market Center.

Kathryn Spada, a clinical dietitian at University Medical Center, said eating to improve heart and brain health comes down to some simple fundamentals.

“In terms of heart health, the main things we really encourage is that people decrease their sodium intake,” Spada said. “Stay away from the salt shaker at the dinner table.”

Lowering your consumption of saturated fats also is important, she said. Saturated fats are solid fats, primarily from animals. Those would include butter and the fat in red meat, which is why lean cuts are encouraged. Vegetable fats, Spada said, tend to have heart-healthy aspects.

It’s also important to stay away from trans fats, which are found in many commercial baked goods, she said — “prepackaged cookies and doughnuts and little fun cakes and things like that.” To avoid them, look for products that are labeled “trans fat free.”

And increasing fiber intake is important, she said, because it carries cholesterol out of the body.

“In terms of brain health, the biggest thing I would encourage is have a lot of fish like salmon that have a lot of Omega-3 fatty acids,” Spada said. “Those tend to be good for brain health and brain function.” She advises 3 to 4 ounces of salmon two to three times as week, or “as often as possible. Even once a week would be beneficial.”

Preview

■ What: Flavors of the Heart Brain & Heart Healthy Culinary Expo

■ Who: A benefit for the American Heart Association and American Stroke Association Las Vegas Teens Cook with Heart Program

■ When: 7 to 10 p.m. Saturday

■ Where: World View on 16, Building B, World Market Center, 475 Grand Central Parkway

■ Tickets: $75, with discounts for two or more. flavorsoftheheart.com

Wondering what to cook?

Here are some recipes from Flavors of the Heart chefs.

Chutney Chicken Salad

Kosher salt and pepper to taste

4 extra-lean bone-in chicken breasts (10 ounces each)

1/3 cup fat-free sour cream

1 tablespoon honey mustard

3 tablespoons low-fat mayonnaise

3 tablespoons prepared mango chutney

2 thinly sliced scallions

1/2 cup golden raisins

Season chicken breasts and place in a large skillet with ½ inch water. Simmer, covered, over medium-low heat until chicken is opaque throughout, 15 to 20 minutes. Remove chicken. Shred meat with fingers, discarding skin and bones. Let cool to room temperature.

In a large bowl, whisk together sour cream, honey mustard, mayonnaise and chutney. Add chicken, scallions and raisins. Season with salt and pepper.

Serves 8.

Dalton Wilson, DW Bistro

Per serving: 203 calories, 2 g total fat, 0 saturated fat, 0 trans fat, 14 g carbohydrate, 1 g fiber, 11 g sugars, 34 g protein, 199 mg sodium, 94 mg cholesterol.

Grilled Pork Tenderloin And Mediterranean Chickpea-Artichoke Salad

Marinated pork tenderloin:

2 tablespoons chopped sage

3 tablespoons chopped parsley

1 teaspoon chopped rosemary

1 teaspoon chopped thyme

1/2 teaspoon chopped capers

1 teaspoon chopped garlic

1/2 tablespoon extra-virgin olive oil

12 ounce pork tenderloin, trimmed of fat

1/8 teaspoon salt

1 teaspoon cracked black pepper

Chickpea salad:

1 cup cooked chickpeas

1/2 teaspoon Italian herb seasoning

1/2 tablespoon chopped fresh parsley

1/2 teaspoon chopped fresh mint

1 tablespoon fresh basil, torn into ½-inch pieces

1 tablespoon small diced red onion

1/4 teaspoon minced garlic

1 tablespoon minced sun-dried tomato

1 tablespoon small diced fresh tomato

1 tablespoon lemon juice

1/4 tablespoon extra-virgin olive oil

1/8 teaspoon salt

1/8 teaspoon pepper

Spicy romesco puree:

1 red bell pepper (6 ounces)

2 cloves roasted garlic

1/8 cup toasted pine nuts

3/4 tablespoon garlic olive oil

1 1/2 tablespoons red wine vinegar

1/4 teaspoon red chili flakes

1/8 teaspoon salt

1/4 teaspoon black pepper

Chimichurri:

3 tablespoons chopped parsley

1/2 teaspoon chopped fresh oregano

4 teaspoons fresh lemon juice

1/8 teaspoon red chili flakes

1/2 teaspoon minced garlic

3/4 tablespoon extra-virgin olive oil

1/4 teaspoon white vinegar

1/8 teaspoon salt

1/2 teaspoon cracked black pepper

1/4 teaspoon sugar

Salad:

1 1/2 cups chickpea salad

3 ounces roasted artichoke hearts

1/4 cup diced cucumber

2 cups baby arugula

1 tablespoon fresh lemon juice

2 tablespoons extra-virgin olive oil

1/8 teaspoon salt

1/8 teaspoon pepper

For marinated pork tenderloin, combine all herbs, capers, garlic and oil. Season the pork with the salt and pepper and then coat with the herb mixture. Cook the pork over a grill until it reaches an internal temperature of 135 degrees. Set aside to allow to rest.

For the chickpea salad, drain the chickpeas in a colander and rinse to remove any starchy liquid. Put into a large bowl and add remaining ingredients. Fold together gently so the peas do not break. Refrigerate until ready to use.

For the spicy romesco puree, roast the pepper on a grill until all sides are charred; place in a bowl and cover with plastic wrap for 10 minutes. When cool enough to handle, remove and discard charred skin and all seeds. Place pepper and remaining ingredients in a blender and puree until very smooth.

For chimichurri sauce, combine all ingredients and let sit at room temperature for 1 hour.

To assemble, place 2 tablespoons of puree down center of each of four plates. Arrange one-fourth of chickpea salad on top of puree. Slice pork into medallions and then cut each medallion in half and place on top of salad. Top with 1 tablespoon chimichurri.

Serves 4.

Bryan Forgione, Buddy V’s Ristorante

Per serving: 360 calories, 15 g fat, 4 g saturated fat, 0 trans fat, 23 g carbohydrate, 7 g fiber, 6 g sugars, 25 g protein, 600 mg sodium, 48 mg cholesterol.

Vegan Lasagna

3 large zucchini

Tofu ricotta:

9 ounces firm tofu

1/8 cup apple cider vinegar

1 teaspoon garlic salt

3 teaspoons onion powder

1 teaspoon ground pepper

4 teaspoons nutritional yeast

Spinach filling:

4 cups spinach

1/4 cup apple cider vinegar

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

5 ounces olive oil

Romesco sauce:

1 large red bell pepper, deseeded

3 large tomatoes

6 cloves garlic, peeled

1 shallot, peeled

1 cup water

1/4 cup red wine vinegar

2 teaspoons dried dill

1 teaspoon garlic salt

1 teaspoon onion powder

1/4cup olive oil

Fresh basil

Almond Parm:

1/4cup almonds

2 teaspoons nutritional yeast

Chopped fresh basil for garnish

Cut tips off zucchini, cut into 1/4-inch-thick strips and grill (or put on parchment paper and bake in oven) until soft.

For tofu ricotta, combine all ingredients in mixing bowl and mix until incorporated.

For spinach filling, combine all ingredients in a bowl and toss until well mixed.

For romesco, combine all ingredients in medium saucepan and cook over medium heat for 15 minutes. Place in blender and blend until smooth.

For almond Parm, place almonds and yeast in food processor and chop until coarse.

To prepare, take a strip of zucchini and put 1 teaspoon of the ricotta mixture and 1 pinch of the spinach filling toward the end of the strip. Starting with that end, roll until tight. Repeat six more times and top with romesco sauce.

Sprinkle with almond Parm and chopped basil.

Serves 4.

Vince Upperman, Portion Control

Per serving: 220 calories, 10 g total fat, 1 g saturated fat, 0 trans fat, 19 g carbohydrate, 7 g fiber, 9 g sugars, 12 g protein, 445 mg sodium, 0 cholesterol.

Contact Heidi Knapp Rinella at Hrinella@reviewjournal.com or 702-383-0474. Follow @HKRinella on Twitter.

ad-high_impact_4
Entertainment
Get a sneak peak of Palace Station's newest renovations
Station Casinos spokesperson Lori Nelson gives a first look at what Palace Station's $192 million renovation will bring. Some areas will begin opening to the public next week according to Nelson. (Marcus Villagran/Las Vegas Review-Journal) @brokejournalist
You Can Only Get The 11-pound 8-person Burger In Las Vegas
You Can Only Get The 11-pound 8-person Burger In Las Vegas (Janna Karel Las Vegas Review-Journal)
Paul McCartney is worth over $1 billion
Sir Paul McCartney is one of the most celebrated and accomplished musicians in history. He just turned 76 on June 18. McCartney grew to international fame with the Beatles and went on to become a wildly successful solo musician. Paul McCartney’s net worth is estimated at $1.2 billion, according to Celebrity Net Worth. In 2017, McCartney landed the No. 13 spot on Forbes’ list of the world’s highest-paid musicians, earning $54 million for the year. On Thursday, June 20, McCartney will release a double A-side single featuring two new songs, "I Don't Know" and "Come On to Me." McCartney has yet to announce a title of his new album or when it will be released. Th album is expected to be released before he headlines the Austin City Limits Music fest in October.
Bellagio's New Conservatory Brings Italian Summer To Las Vegas
Bellagio's New Conservatory Brings Italian Summer To Las Vegas (Janna Karel Las Vegas Review-Journal)
Kari Curletto of Las Vegas put over 500 hours into making her toilet paper wedding dress. (Courtesy Kari Curletto)
Kari Curletto of Las Vegas put over 500 hours into making her toilet paper wedding dress. (Courtesy Kari Curletto)
The Real Crepe In Las Vegas Serves Authentic Crepes In The Style Of Brittany, France
The Real Crepe In Las Vegas Serves Authentic Crepes In The Style Of Brittany, France. (Janna Karel Las Vegas Review-journal)
New Marilyn Musical Brings Screen Icons Life To Strip
Paris Las Vegas hosts musical bio featuring new, old tunes. (Carol Cling Las Vegas Review-Journal)
Vegas' hottest concerts of the summer
Vegas' hottest concerts of the summer
We Taste-tested The Best Doughnut Shops In Las Vegas
We Taste-tested The Best Doughnut Shops In Las Vegas. (Janna Karel Las Vegas Review-Journal)
5 must-see bands at Punk Rock Bowling 2018
5 must-see bands at Punk Rock Bowling 2018
Gabi Coffee & Bakery Is Like A Korean Speakeasy From The 1920s
Gabi Coffee & Bakery Is Like A Korean Speakeasy From The 1920s (Janna Karel Las Vegas Review-Journal)
Five must-see acts at the Electric Daisy Carnival 2018
Five must-see acts at the Electric Daisy Carnival 2018
The "13 Reasons Why" mustang cruises down the Las Vegas Strip (Courtesy Netflix)
4 fun and fascinating museums in Las Vegas
U2 in Vegas through the years
U2 in Vegas through the years
Dirt Dog In Las Vegas Makes Crazy L.A. Street Food
Dirt Dog In Las Vegas Makes Crazy L.A. Street Food (Janna Karel Las Vegas Review-journal)
Black Tap In Las Vegas Makes This Instagram-ready Golden Knights Shake (Janna Karel Las Vegas Review-journal)
Nevada Ballet Theatre Premieres Until December
‘Until December’ debuts at ‘Ballet & Broadway’ season finale (Carol Cling Las Vegas
Celebrate The Golden Knights With Knights-inpired Latte Art (Janna Karel Las Vegas Review-Journal)
Yodeling Boy Mason Ramsey Signs With Atlantic Records, Debuts First Single
Yodeling Boy Mason Ramsey Signs With Atlantic Records, Debuts First Single Ramsey, who shot to fame after a viral video of him yodeling at an Illinois Walmart surfaced, just debuted “Famous.” “If I'm gonna be famous for somethin'/I wanna be famous for lovin' you/If I'm gonna be known around the world/I wanna because of you, girl” Mason Ramsey, “Famous” It’s been quite the rush to stardom for the 11-year-old, who appeared on The Ellen Show and performed at Coachella earlier this month. “I’d been to Nashville a few times before, but never thought something like this would happen. It’s a dream to sign with Atlantic and Big Loud.” Mason Ramsey “I loved recording ‘Famous’ and can’t wait for everyone to hear it.”
Steve Aoki, Pitbull And Other Stars Make An Apperance At The "Keep Memory Alive" Gala
Steve Aoki, Pitbull And Other Stars Make An Apperance At The "Keep Memory Alive" Gala. (Janna Karel Las Vegas review-Journal)
"Hamilton" Fans Line Up Overnight At Smith Center To Get Tickets
"Hamilton" fans line up overnight at Smith Center to get tickets. (Janna Karel Las Vegas Review-Journal)
5 concerts to see in Las Vegas this week
You can visit the speakeasy in The Mob Museum's basement... if you know the password
6 new foods hitting movie theaters in 2018
Lip Smacking Foodie Tours takes you where the locals go
Donald Contursi talks about Lip Smacking Foodie Tours, which offers walking tours of restaurants on and off Las Vegas Boulevard with food samples and tidbits of history about the places they visit.
Dwayne 'The Rock' Johnson Welcomes New Baby Girl!
Dwayne “The Rock” Johnson Welcomes New Baby Girl! The 45-year-old actor posted an adorable photo on Instagram, celebrating his newborn baby girl, Tiana Gia Johnson. Dwayne Johnson, via Instagram Dwayne Johnson, via Instagram Dwayne Johnson, via Instagram This is Johnson’s second daughter with his girlfriend, Lauren Hashian. His oldest daughter, Simone Garcia Johnson, came from his previous marriage. Johnson and Hashian first announced they were expecting another child back in January. Congratulations!!
Viva Las Vegas Rockabilly Weekend Car Show celebrates 21st year
The Stray Cats, Jerry Lee Lewis, Duane Eddy, Elvira and Mitch Polzak make appearances the 21st Annual Viva Las Vegas Rockabilly Weekend car show at the Orleans hotel and casino on Saturday, April 21, 2018.
This "Alice in Wonderland" cocktail changes colors and flavors while you sip
Take a tour of The Underground at The Mob Museum
TOP NEWS
News Headlines
Home Front Page Footer Listing
Circular
You May Like

You May Like