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Low Cholesterol Food: Mad about MUSHROOMS!

Heart healthy recipes by Dr Janet

Heart Healthy Recipes: Roasted Mushrooms with Sundried Tomatoes

Mushrooms are a super-low-calorie vegetable and a heart healthy food– 5 white button mushrooms contain a mere 20 calories! The most commonly consumed mushroom is the white button mushroom, but other mushrooms can also provide their own unique flavors to dishes such as the portobello, shiitake, oyster, maitake, crimini and beech mushrooms. It is one of the major constituents of low cholesterol recipes that help reduce cholesterol.

Even though mushrooms contain 90% water, they are rich in many vitamins and minerals, specifically Vitamin D (mushrooms are one of the few food sources of vitamin D on the planet), B vitamins (panotothenic acid, riboflavin, niacin), Selenium, and Potassium.

Luckily, spring is here and the warmer weather and long days will improve our vitamin D levels naturally because we will be getting more exposure to direct sunlight. That said, mushrooms are quite versatile in mediterranean recipes, add mushrooms to your egg white omelets, salads, soups, stir fries, pizzas, and vegetable side dishes.

Try this weekly’s simple Italian inspired recipe, Roasted Mushrooms with Sun-dried Tomatoes!


Roasted Mushrooms with Sundried Tomatoes
Give your basic roasted mushroom dish a flavorful kick inspired from Italy by incorporating fresh or dried seasonings such as basil, thyme, rosemary, oregano, and red pepper flakes.

Yield: 4 servings  (1 serving = 1/2 cup)


  • 1 lb of baby bell mushrooms (or white mushrooms), washed, halved
  • 1 Tablespoon of extra virgin olive oil
  • ½ tsp of cracked black pepper
  • ½ tsp of dried basil
  • ½ tsp of dried oregano
  • ½ tsp of dried thyme
  • ½ tsp of dried rosemary
  • ½ cup of sun-dried tomatoes, chopped
  • Optional: ¼ tsp of red pepper flakes


Pre-heat oven to 350 º F.
In a large bowl, mix all the ingredients together except the sun-dried tomatoes.
Spread mushroom mixture onto a baking sheet and place in the oven.
Roast the mushrooms for 30 minutes.
Place the mushrooms in a large bowl and add the sun-dried tomatoes.
Serve hot or cold.

Nutrition Information Per Serving:

Calories: 74 kcals
Fat: 4g
Cholesterol: 0 mg
Carbohydrate: 8g
Dietary Fiber: 2g
Protein: 5g
Sodium: 147 mg

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

Mediterranean Recipe of Quinoa Salad

Quinoa salad is Zero Cholesterol, Mediterranean Food

Mediterranean Quinoa Salad

Qrazy for Quinoa

What is all the hype about QUINOA?

You may have already heard about quinoa. But wouldn’t you like to know what makes this whole grain so special that many nutritionists elevate this food to a superfood status?

Quinoa (kēnwä) is a nutrition rich, gluten-free, whole grain filled with antioxidants, dietary fiber, iron, magnesium, potassium, calcium, zinc, and a high protein content (15%). In fact, quinoa is a “complete protein,” meaning it contains all the essential amino acids—in just the right amounts—for your protein needs. Quinoa is very versatile: you can eat quinoa as an ingredient in your salad, as a starchy side dish, or you can even eat it for breakfast as a substitute for a typical  breakfast of cereal or oatmeal.

One of the benefits of eating this ancient grain is that you will feel full for a longer time after eating quinoa because it takes your digestive tract more time to breakdown the high fiber and protein content. As such, quinoa has been shown to reduce risk of diabetes.

Try this week’s delicious Quinoa Summer Salad recipe!

– See more at: http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/#sthash.9Yac7T44.dpuf

Check out this zero cholesterol, Mediterranean recipe of quinoa salad:


A simple and incredibly nourishing salad and/or side dish. 


Add minced fresh basil leaves to your quinoa salad to add just a hint of summer flavor.  

Yields: 9 servings (1/3 cup per serving)


  •  1 cup of quinoa
  •   2 cups of water
  •  1 cup of cherry or grape tomatoes, chopped
  •  ¼ cup of fresh basil leaves, minced
  •  ¼ cup of olives, chopped (green, black, and/or kalamata)
  •   ¼ cup of balsamic vinaigrette
  •  2 tablespoons of olive oil 


In a medium pot, add quinoa and water until a boil. Reduce water to a simmer and cook the quinoa until all the water is absorb (stir quinoa every 5 minutes so it doesn’t stick to the bottom of the pot). Add the tomatoes, basil, olives, balsamic vinaigrette, and olive oil to the cooked quinoa and mix all the ingredients together. Serve hot or cold.

Nutrition Information Per Serving: Calories: 110 kcal, Fat: 5 g, Cholesterol: 0 mg, Carbohydrates: 14 g, Dietary Fiber: 2 g, Protein: 3 g, Sodium:  36 mg

Mediterranean Diet Prevents Cancer Cells’ Growth – Study

There is no denying the fact that Mediterranean diet full of plant based foods helps in preventing various diseases. After all, the food you eat has a direct impact on your health.

A recent study led by Ohio State University researchers found that a compound in certain plant-based foods, known as apigenin, could stop breast cancer cells.

“We see here that the beneficial effect on health is attributed to this dietary nutrient affecting many proteins. In its relationship with a set of specific proteins, apigenin re-establishes the normal profile in cancer cells. We think this can have great value clinically as a potential cancer-prevention strategy,” said Andrea Doseff, associate professor of internal medicine and molecular genetics at Ohio State, who co-authored the study.

Here are the excerpts from the article published in Science Daily:

“New research suggests that a compound abundant in the Mediterranean diet takes away cancer cells’ “superpower” to escape death.”

“Much of what is known about the health benefits of nutrients is based on epidemiological studies that show strong positive relationships between eating specific foods and better health outcomes, especially reduced heart disease…. Parsley, celery and chamomile tea are the most common sources of apigenin, but it is found in many fruits and vegetables.”

Read the rest of the article here: Science Daily

Check out some of the heart healthy Mediterranean recipes here.

Lower Blood Pressure: A Simple 10 Step Plan Without Prescription Drugs

Blood Pressure Down Book: The 10-step plan to lower your blood pressure

Released on May 7, 2013, Blood Pressure Down book has already received rave reviews across the USA.

According to CDC (Centers of Disease Control and Prevention), “67 million American adults suffer from high blood that means one in every three adults in America has high blood pressure”.

The latest book from Dr. Janet, Blood Pressure Down, recommends a 10-step plan to lower your blood pressure in 4 weeks without the use of prescription drugs.

Released on May 7, 2013, the book has already received rave reviews from the nutritionists, health websites and health care professionals across the USA.

How the book, Blood Pressure Down, is helpful to the readers? 

Dr. Janet is a renowned nutritionist & fitness expert and author of recently released book, Blood Pressure Down

Janet Bond Brill, nationally recognized nutrition & fitness expert, released her third book, Blood Pressure Down, recently.

Establishing a Process – In this book, Dr. Janet highlights the importance of bringing healthy changes to lifestyle. The book suggests a unique plan to harness the power of the lifestyle changes to attain a healthy state of body and mind. It also helps you adopt the DASH diet, heart-healthy foods – soy, bananas, yogurt and dark chocolate.

Gaining Assurance – A heart-healthy diet, simple exercises and changes in lifestyle is all it takes to reverse and prevent high blood pressure. Blood pressure down book assures you that it can be achieved.

High Blood Pressure Risks – The book spreads awareness on how high blood pressure contributes to cardiovascular death. It educates people on some very common causes of high blood pressure that includes consuming fast foods, decreased physical activity and stressful life. Dr. Janet’s latest book also talks about the effective ways to bring blood pressure down.

Mediterranean Recipes and Heart-Healthy Diet – The book makes it so easy for you to prepare Mediterranean recipes and heart-healthy food at your home. There are 50 delicious easy-to-make recipes that are not just effective in lowering blood pressure and are less time consuming as well.

Simple, Easy to Understand Instructions – All the convenient checklists, charts, meal plans recommended in the book is backed by in-depth research and analysis about human metabolism and nutritional content of different food products.

A number of nutritionists and health care professionals in America have advocated the effectiveness of techniques and recipes, recommended in the book, in lowering blood pressure.

Mediterranean Diet: Arugula Salad with Figs and Walnuts

Arugula Salad with Figs and Walnuts

Arugula seeds and leaves are a popular Mediterranean diet

The peppery bite of arugula blends well with the soft flavor of the figs.

Arugula, also known as “rocket salad” or “rocket seed” comes mainly from the Mediterranean region. It is known t improve overall body health as it is considered one of the most healthy and useful natural foods. Arugula is loaded with vitamins A, P, C iron, potassium and dietary fiber and has very low calorie count.

Arugula is also known for improving the quality of blood and enhancing the function of the liver. It is considered an energy giving food.


  • Have ready 1/4 cup Parsley Chive Dressing
  • One 5-ounce container baby arugula
  • 1 cup dried Mission figs, chopped
  • 1/2 cup chopped walnuts, toasted


In a bowl toss arugula with the Parsley Chive Dressing. Arrange arugula on a platter or in a shallow bowl. Sprinkle with figs and walnuts. Serve with more dressing on the side if desired.

Serves 6


Per 1 1/4 cup salad with 2 teaspoons dressing:

  • Calories: 173
  • Fat: 11 g (0 g EPA, 0 g DHA, 1g ALA)
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 15 mg
  • Carbohydrate: 18 g
  • Dietary Fiber: 4 g
  • Sugars: 13 g
  • Protein: 3 g

Recipe from Prevent a Second Heart Attack

Mediterranean Food: Roasted Beets with Lemon Vinaigrette

Roasted Beets with Lemon Vinaigrette

Earthy beets – a healthy Mediterranean diet

Earthy beets are a beautiful side dish when roasted, peeled, and topped with a lemony vinaigrette and fresh parsley.


  • 6 beets, trimmed of greens and roots
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons fresh lemon juice
  • 1 garlic clove, peeled and minced
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup chopped fresh flat-leaf Italian parsley


Spray a baking dish with nonstick cooking spray. Place the beets in the dish and cover tightly with foil. Preheat oven to 400°F. Bake the beets for about 1 hour or until they are tender when pierced with a fork or thin knife. Remove from oven and allow to cool to the touch.

Meanwhile, in a small bowl whisk together the olive oil, lemon juice, garlic, mustard, salt and pepper for the dressing. When the beets are cool enough to handle, peel and slice the beets, arranging the slices on a platter. Drizzle with vinaigrette and garnish with parsley.

Serves 6


Per each beet with 1 teaspoon vinaigrette:

  • Calories: 69
  • Fat: 6 g (0 g EPA, 0 g DHA, < 1 g ALA)
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 222 mg
  • Carbohydrate: 4 g
  • Dietary Fiber: 1 g
  • Sugars: <1 g
  • Protein: 1 g

Excerpt from Prevent a Second Heart Attack– 8 Foods, 8 Weeks to Reverse Heart Disease – inspired by the heart-healthy, time-proven Mediterranean diet.

By following the straightforward, eight-point program in Prevent a Second Heart Attack Book, you can reduce your risk of a second heart attack by up to 70 percent.

Mediterranean Recipes: Tuna Romesco

Mediterranean Recipes Tuna Romesco

If you like steak, you will love this meaty tuna steak – a healthy Mediterranean Recipe

A meaty tuna steak topped with a fresh, spicy, almond-studded tomato sauce.


Four 6-ounce tuna steaks

• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1 plum tomato, cut in half and seeds removed
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon minced garlic
• 1/4 cup blanched almonds
• 1/4 cup sun-dried tomato
• 1/4 cup chopped roasted red pepper
• 1 pinch crushed red pepper flakes
• 1 tablespoon red wine vinegar
• 1 tablespoon fresh chopped parsley


Season tuna with salt and pepper and refrigerate until ready to cook. Roughly chop the tomato.

In a skillet heat the olive oil over medium heat. Add the garlic and almonds and sauté until the garlic turns golden but not too brown.

Add the plum tomato, sun-dried tomato, roasted red pepper, and red pepper flakes.

Cook until the tomato is soft. Let cool.

Place the tomato mixture in a blender and puree until smooth.

Remove to a bowl and stir in the vinegar and parsley.

To cook the tuna, spray the fillets lightly with nonstick cooking spray.

Heat a nonstick skillet or grill to high heat.

Cook for 4 to 5 minutes on each side depending on thickness and desired degree of doneness.

Serves 4

Per 6-ounce tuna and 1/4 cup sauce:

• Calories: 285
• Fat: 10 g (< 1 g EPA, < 1 g DHA, • Saturated Fat: 1 g
• Cholesterol: 77 mg
• Sodium: 307 mg
• Carbohydrate: 6 g
• Dietary Fiber: 2 g
• Sugars: 2 g
• Protein: 43 g

Mediterranean Recipes: Baba Ghanoush (Eggplant Dip)

Serve cold with Baked Whole-wheat Pita Chips.

Mediterranean Recipes: Baba Ghanoush (Eggplant Dip)

Heart healthy eggplant – a popular Mediterranean Recipe


  • 1 large eggplant (about 1 1/2 pounds)
  • 2 garlic cloves, peeled and chopped
  • 1/4 cup chopped flat-leaf parsley
  • Juice of 1 lemon
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon tahini
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon cayenne pepper


Preheat oven to 450°F.
Using a fork, prick the eggplant in about 8 places.
Place on a foil-lined baking sheet.
Bake for 35 to 40 minutes or until soft.
Remove from oven and let cool.
Cut eggplant in half, drain any liquid and scoop out the pulp into a blender or food processor.
Add the garlic, parsley, lemon juice, olive oil, tahini, salt, and cayenne pepper.
Blend until smooth.
Refrigerate for 30 minutes to blend flavors.

Serves 6


Per 1/4 cup:

  • Calories: 77
  • Fat: 6 g (0 g EPA, 0 g DHA, < 1 g ALA)
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 50 mg
  • Carbohydrate: 6 g
  • Dietary Fiber: 3 g
  • Sugars: 2 g
  • Protein: 1 g

Excerpt from Prevent a Second Heart Attack

Quinoa: The Mother of All Grains

The following is an excerpt from my new book: Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease (Crown/Three Rivers, Feb 2011). For more info and to purchase, click here!

Quinoa (Keen-Wah) is one of those “Ancient” grains that is actually not native to the Mediterranean but rather South America. Quinoa was called the “Mother of all grains” by the INCAS, who considered it is a sacred food.

Quinoa is the seed of the Goosefoot plant, a plant related to spinach, with leaves that resemble…you guessed it, the foot of a goose! Loaded with vitamins, minerals, antioxidants, and fiber, this whole grain is incredibly nutritious.

Quinoa is also unique among grains because it is a complete protein, meaning it contains the right amount of all essential amino acids your body needs to build new proteins. Quinoa has twice the protein of regular cereal grains. Be adventurous and give this ancient grain a try!

It has a sweet nutty flavor with just a touch of crunch. Serve Quinoa as a substitute for rice (it cooks much quicker and comes out light and fluffy) or even in salads. Most grocery stores now carry it in the rice and beans aisle.

Mediterranean Recipe

Quinoa was called the “Mother of all grains”

Chef Keith Blauschild’s Quinoa with Walnuts and Currants

Rinse the quinoa in a fine-mesh strainer with cool running water before cooking to remove the saponin, a natural coating on the quinoa which can be an irritant to the stomach if not removed. Some quinoa is sold pre-rinsed.

  • 1 cup quinoa, rinsed
  • 2 cups reduced-sodium chicken or vegetable broth
  • 1/4 cup dried currants
  • 1/2 cup chopped walnuts, toasted
  • 1/4 cup finely sliced scallions, green and white part (2 thin scallions)

In a saucepan bring the quinoa and broth to a boil. Add the currants, cover and reduce heat to low. Cook for 15 minutes. Turn off the heat, leave covered, and let sit for 5 minutes. After 5 minutes open the pan and lightly fluff the quinoa with a fork to separate the grains. Gently stir in the walnuts and scallion. Serve warm or at room temperature.

Serves 6

Per 1/2 cup serving:

  • Calories: 194
  • Fat: 8 g (0 g EPA, 0 g DHA, 1 g ALA)
  • Cholesterol: 0 mg
  • Sodium: 192 mg
  • Carbohydrate: 26 g
  • Dietary Fiber: 3 g
  • Sugars: 4 g
  • Protein: 7 g