Home > Blog

Mediterranean Recipe of Roasted Tomato Walnut Pesto Salmon

Heart Healthy Recipe of Roasted Tomato Walnut Pesto Salmon

Roasted tomato walnut pesto salmon is delicious and high in omega-3 fatty acids

Can you name that food?

Sea food with high protein content, low in saturated fat, and high in omega-3 fatty acids.

The American Heart Association recommends consuming two servings of seafood per week (fish or shellfish, 4 oz/serving), especially seafood higher in omega-3 fatty acids such as salmon, tuna (fresh or canned), and mackerel. Omega-3 fatty acids prevent blood clotting, build cell membranes, decrease inflammation, and have been proven to help prevent heart disease.

So make it a goal this week to eat your omega-3 fatty acids from FISH. Start by making a simple Mediterranean-style heart-healthy salmon dish, packed with multiple artery-healing ingredients—which happens to be this week’s featured recipe, Roasted Tomato Pesto Salmon.

Here is the heart-healthy recipe of Roasted Tomato Walnut Pesto Salmon:


Yield: 2 servings (1 serving = 4 oz fillet)

  • 2-4 oz salmon fillets
  • 2 Tablespoons of walnut pesto
  • 2-3 slices of tomato
  • 1 tsp of dried basil (or fresh minced basil)
  • ¼ tsp of black pepper

Heart Healthy Walnut Pesto:

  • 2 oz fresh basil leaves (about 1 cup)
  • 1 cup walnut halves
  • ½ cup olive oil
  • 3 large garlic cloves


Pre-heat oven to 400 º F. Grease a tin pan with olive oil spray. Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency. Place salmon fillets in the pan and cover each fillet with 1 Tablespoons of pesto. Top salmon with tomato slices and sprinkle with dried basil and black pepper. Bake salmon until opaque in the center, about 20-25 minutes.

Nutrition Information per Serving:

Calories: 273 kcal, Carbohydrates: 3 g, Dietary Fiber: 1 g, Fat: 15 g, Cholesterol: 81 mg, Protein 30 g, Sodium: 67 mg

Benefits of Cranberries

Cranberry: An Ingredient of Mediterranean Recipes

Cranberry: Heart Healthy Food

Cranberry is a low, creeping shrub that grows up to 2 meters in length and 5 to 20 centimeters in height. A prominent crop in Canadian provinces and American states, this shrub bears berries characterized by a deep red color when fully ripe. The fruit is edible with a typical acidic taste that can often overwhelm its sweetness.

A number of nutritionists and health care professionals recommend cranberries as a heart healthy food, particularly for the plethora of antioxidants present in it.

The Cranberry Institute quotes Joe Vinson, Ph.D., research chemist at the University of Scranton as saying, “Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits. Cranberries are loaded with antioxidants and should be eaten more often.”

It offers a lot of other health benefits including:

Heart Healthy Food

Cranberries help maintain a healthy heart in many different ways.  They help to keep “bad” cholesterol levels in check and help prevent arterial clogging. It also decreases the risk of atherosclerosis, (clogging of the arteries) by preventing the formation of plaque on the arterial walls.

In the same manner, the consumption of this deep red berry diminishes the chances of stroke in healthy individuals while in those who have already suffered a stroke, cranberries can help the arteries to heal.

Weight Loss Food

The high content of antioxidants in cranberries can help regulate your metabolism and ensure the normal functioning of the digestive system which in turn helps you lose weight faster.

Strengthens the Immune System

The main role of antioxidants is to fight harmful toxins which suppress the immune system. Rich sources of antioxidants, cranberries promote immune system health thereby increasing the body’s resistance against sickness and disease.

Treats Urinary Tract Infections

The intake of cranberry juice has been shown to help prevent and treat urinary tract infections. Proanthocyanidins, a major constituent of cranberries, inhibit E. coli bacteria from sticking to the bladder wall, which helps one avoid kidney and bladder problems.

Relieves Skin Conditions

Cranberries are also considered an effective remedy to help relieve skin problems including psoriasis, acne, dermatitis and eczema.

Cranberries can be consumed either fresh or processed such as in juice, sauces, jams, or sweetened dried cranberries.

Eat Legumes – the heart healthy, longevity food!

Roasted Red Pepper Hummus is Zero Cholesterol & Heart Healthy Food

Heart Healthy Recipe of Roasted Red Pepper Hummus

Legumes (beans, peas and lentils) are plant power foods that are simply bursting with nutrition. I encourage you to embrace these small life-saving plant proteins. Lentils, for example, have been part of the culinary culture of the Mediterranean diet throughout the ages. These seeds may be petite, but they are nutrition giants, loaded with the heart healthiest of ingredients including fiber, antioxidants, plant protein, vitamins, minerals, and iron — and all this for just pennies on the dollar.

Legumes’ complex carbohydrates provide long-lasting energy and plant protein, and unlike animal protein, legumes are rich in plaque fighting fiber and phytochemicals. What’s more, research suggests that eating a daily serving of legumes might just be the dietary secret to longevity. Chick peas (a.k.a. garbanzo beans) definitely count as a legume. Chickpeas are the foundation for hummus—so versatile—this is the perfect season to use hummus for dipping veggies at your outdoor BBQ or as a sandwich spread.

Check out this zero cholesterol, heart healthy recipe of Roasted Red Pepper Hummus

 Dr. Janet’s Roasted Red Pepper Hummus

Use either jarred, or roast your own red peppers for this tasty dip or sandwich spread. Refrigerate for at least 4 hours for the best flavor.

  • 1/2 cup roasted red pepper strips
  • One 15-ounce can chickpeas, drained and rinsed
  • 1/2 cup water
  • 1/2 cup tahini
  • 2 garlic cloves, peeled and minced
  • Juice of 1 lemon
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 large basil leaves, chopped

In a blender or food processor mix the red pepper strips, chickpeas, water, tahini, garlic, lemon juice, oil, salt, pepper, and basil until smooth.

Serves 10


Per 1/4 cup:

  • Calories: 141
  • Fat: 10 g (0 g EPA, 0 g DHA, < 1 g ALA)
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 243 mg
  • Carbohydrate: 11 g
  • Dietary Fiber: 3 g
  • Sugars: < 1 g
  • Protein: 4g

Recipe excerpt from Dr. Janet’s book: Prevent a Second Heart Attack


5 Top Health Benefits of Dark Chocolate

Mark Twain’s Quote says, “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.”

But, now you can keep your health by eating something you would love to eat any time. Here comes the good news – dark chocolate has got some great health benefits.

The news seems too good to be true but it is as some recent research studies have revealed the healthy side of Dark chocolate…but hold on…it doesn’t mean you switch to 100% chocolate diet.

Researchers recommend around 7 grams of daily consumption to get the complete benefits.

The major health benefits of dark chocolate include:

Heart Healthy
Dark chocolate is known to improve blood flow and help prevent the formation of blood clots. Dark chocolate contains flavonoids and antioxidant compounds that improve the flexibility of veins and arteries.

Helps Control Blood Sugar
Dark chocolate promotes the healthy functioning of blood vessels and ensures normal blood circulation to provide protection against type 2 diabetes. The flavonoids, a vital constituent in dark chocolate, are also effective in reducing insulin resistance by ensuring normal functioning of the cells. Flavonoids help the cell to regain the ability to utilize body’s insulin efficiently.

Good for Your Brain
The consumption of dark chocolate enhances blood flow to the brain and the heart thereby improving cognitive function. Dark chocolate is also effective in reducing risk of stroke.

Dark chocolate has several chemical compounds including phenylethylamine (PEA) that stimulates brain to secrete endorphins. The secretion of PEA brings the feeling of pleasure and makes you feel happier.

Good for Teeth
There is good news for the parents who resist their children from eating chocolate for the fear that it might aid tooth decay! Dark chocolate contains a chemical named theobromine that, as researchers believe, hardens tooth enamel. However, don’t compromise on yours and your children’s oral hygiene.

Weight Loss
Dark chocolate contains high fiber that makes you feel full and your cravings for fatty and calorific foods decrease. This way dark chocolate aids weight-loss.

Now as you are aware of the benefits of dark chocolate, check out this delicious and heart-healthy recipe of Dr. Janet that has dark chocolate as the main ingredient.

Heart Healthy Recipe: Flourless Dark Chocolate Brownies with Walnuts


  • One 15-ounce can black beans, drained and rinsed
  • 3/4 cup packed Splenda Brown Sugar Blend
  • 1/2 cup quick-cooking oats
  • 1/4 cup unsweetened dark cocoa powder
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons ground flax seed
  • 1 tablespoon espresso powder
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 1/2 cup chopped walnuts


  • Preheat oven to 350°F.
  • Spray a 9-inch baking pan with nonstick cooking spray.
  • Place black beans in a mixing bowl.
  • Add the sugar, oats, cocoa powder, olive oil, espresso powder, flax seed, vanilla, and salt.
  • With an electric mixer blend the ingredients until the black beans are mushed up and the mixture is smooth, about 2 minutes.
  • Scrape batter into the prepared pan and bake for 30 to 35 minutes until the edges pull away from the sides of the pan and the middle of the brownies is firm.
  • Let cool before slicing into 16 pieces.

Go For Spring Greens For Better Health And Weight Control

Leafy spring greens such as kale, chard and spinach contain a plethora of vitamins and minerals as well as calcium, dietary fiber and omega-3 fatty acids along with a nice dose of antioxidant plant chemicals such as beta-carotene, lutein and zeaxanthin.

At just 10 to 25 calories per cup, dig into spring and get ready your beach bodies ready!

Mixed Spring Greens with Lemon, Shallot, and Mustard Vinaigrette

A simple way to dress a fresh bowl of mixed salad greens.


  • 2 tablespoons fresh lemon juice
  • 2 small shallots, peeled and minced
  • 2 teaspoons Dijon mustard
  • 1/2 cup extra-virgin olive oil
  • Salt and pepper to taste
  • One 5-ounce container mixed salad greens


In bowl, whisk together the lemon juice, shallots, and mustard. Slowly whisk in the olive oil. Season to taste with salt and pepper. Toss with mixed salad greens. Serve immediately.

Serves 5


Per 1 ounce salad greens and 2 tablespoons vinaigrette:

Calories: 128

Fat: 14 g (0 g EPA, 0 g DHA, < 1g ALA)

  • Saturated Fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 18 mg
  • Carbohydrate: 2 g
  • Dietary Fiber: <1 g
  • Sugars: <1 g
  • Protein: 1 g

Recipe excerpt from the book: Prevent a Second Heart Attack (Three Rivers Press, 2011).