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Heart healthy holiday recipes

Dawn Viola is a research and development chef and food writer. She serves on the board of directors for Slow Food Orlando, and works with local and national companies as a healthy recipe consultant with a focus on organic, local and sus...

Pass the omega-3s, please

Holidays are for enjoying, splurging and indulging, which can make sticking to your newly established healthy lifestyle a challenge. We're ending the year on a heart-healthy high note, with recipes high in omega-3 like swordfish, green peppers and blueberries, giving you the green light for a second helping.

Grilled swordfish with heirloom tomatoes

Grilled swordfish with heirloom tomatoes

Serves 4

Ingredients:

  • 4 (4 ounce) swordfish steaks
  • 1/4 cup olive oil, plus more for drizzling
  • 1 garlic clove, minced
  • 2 cups halved organic cherry or grape heirloom tomatoes (if you can't find heirloom, any variety of organic cherry or grape tomato can be used)
  • 1/4 cup fresh whole Greek oregano leaves
  • Kosher salt and freshly cracked black pepper

Directions:

  1. Preheat grill pan to medium-high heat; brush olive oil on grates. Using paper towels, pat each swordfish steak dry; drizzle each side with olive oil, and set aside. In a large bowl, combine 1/4 cup of the olive oil, garlic and tomatoes; toss to coat.
  2. Season each side of swordfish with salt and pepper. Place swordfish steaks on grill pan; cook four minutes each side, turning 1/4 turn halfway through cooking to create cross hatch grill marks.
  3. Meanwhile, place tomato mixture on another section of the grill pan; season with salt and pepper. Cook three to four minutes, or until lightly charred. Transfer cooked tomatoes to a clean bowl. Fold in oregano leaves and season with salt and pepper to taste; set aside. Spoon tomato mixture over swordfish steaks and drizzle with olive oil; serve warm.

Ratatouille pasta salad

Serves 4

Ingredients:

  • 20 cherry tomatoes
  • 2 cups chopped eggplant
  • 2 cups chopped zucchini
  • 1/4 cup olive oil
  • 1 shallot, minced
  • 1/4 cup chopped fresh oregano
  • 1/2 pound tube pasta (any kind)
  • Salt and pepper

Directions:

  1. Preheat grill to 450 to 500 degrees F using the indirect heat method.
  2. Place tomatoes, eggplant, zucchini and olive oil in a roasting pan. Season with salt and pepper. Toss to coat with oil. Place pan on grill and roast for 20 minutes. Using a large spatula, gently turn the vegetables and roast for another 20 minutes or until caramelized and tender. Remove from heat and add the shallot. Set aside.
  3. Cook pasta according to package directions and drain well. Place the cooked pasta in a large serving bowl. Add the vegetables and all of the pan drippings/oil to the pasta. Add the oregano and gently stir to incorporate. Add salt and pepper to taste. Serve warm with additional fresh oregano.

Winter pear granita with toasted anise

Serves 4

Ingredients:

  • 6 organic pears, peeled, cored and chopped
  • 1/4 teaspoon kosher salt
  • 1/4 cup organic sugar
  • 1 tablespoon toasted anise seeds

Directions:

  1. In a small saucepan, heat pear, salt and sugar over medium heat until pears are fork tender, about six minutes. Transfer mixture to the bowl of a food processor; pulse until smooth. Place a fine mesh strainer over a large bowl. Pour pear mixture into strainer. Using a spoon or spatula, press pears through strainer; discard any fibers and large pieces of pulp.
  2. Pour strained pear mixture into a large baking pan or into two large rimmed baking sheets. Cover pan with plastic wrap. Place pan in freezer; freeze three hours. Lift plastic wrap and using the tines of a dinner fork, gently scrape the frozen watermelon creating the appearance of shaved ice; cover and freeze two hours. Uncover, scrape frozen watermelon; freeze one hour or until all liquid is frozen.
  3. Place glasses or bowls in freezer at least 15 minutes before serving granita. Remove granita from freezer, scrape with fork to loosen and fluff ice crystals. Spoon granita into frozen glasses or bowls. Garnish with toasted anise seed, and serve immediately.

More omega-3 recipes

Healthy recipes with omega-3-rich walnuts
Quick and tasty kale recipes
Herbed salmon

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