An Ounce of Prevention
by Claire Criscuolo, RN

In a way, our world is somewhat of an obstacle course. Roads can have potholes, ladders may wobble, and stairs can be slippery. While we can’t always remove the potential danger, we can take measures to reduce our risks. This is why we wear seatbelts while driving and helmets while riding our bicycles.

In a similar way, we can take measures to reduce our risks of getting certain diseases, through our diets and lifestyles. Mounting scientific evidence supports a connection between diet and exercise with both the promotion of health and the prevention of disease. Today, I’d like to talk with you about heart disease among women and tell you about “Red Alert!” for February American Heart Month.

The American Heart Association is launching its latest campaign - “Go Red For Women” to increase attention to the number one killer of women. They are sponsoring health screenings throughout Connecticut at various locations and will include assessments of: high blood pressure, glucose levels for diabetes, cholesterol; a risk assessment of family history and risk factors. Reservations are required for the Go Red For Women health screenings by calling 1-888-MY-HEART.

I plan to be screened for heart disease risks and hope you’ll do the same. I’m also trying to eat soy, whole grains, flaxseeds, and a variety of colorful fruits and vegetables every day, because these are the foods associated with lowering cholesterol and reducing the risk of high blood pressure and corony artery disease.

One of my favorite ways to eat soy is by eating tofu and lately, I’ve been making Roasted Tofu, with a dip, using extra firm tofu and eating it as a light lunch or a snack. The dip can be ketchup - a favorite among the children, Buffalo wing hot sauce, or my favorite, a sweet and spicy Mustard - Apricot Dip. You can find tofu in the produce section of every supermarket. Extra firm holds its shape best for roasting. Tofu is a great chameleon in the kitchen. This complete protein has a bland flavor but like a sponge, takes up the flavors that you add to it, so it’s a perfect match for a flavorful dip. The wasabi in this dip adds a nice blast of heat. Wasabi is a Japanese horseradish and is very hot, so if you are new to wasabi, use just a small amount at first. You can always stir in more wasabi if you want a spicier dip. I prefer the grated Sushi grade Wasabi that comes in a tube and is always available at the sushi bar in your local supermarket. Greek Salad is a flavorful and colorful salad of Broccoli, tri-color bell peppers, and tomatoes, and today, I’ve used cubes of extra firm tofu in place of the more traditional Feta cheese. The lemon and mint dressing adds a great flavor to the bland taste of plain tofu, making this powerhouse of antioxidants in a bowl, a delicious way to promote good health.

Flaxseeds are rich in soluble fiber, and alpha-linolenic acid, an Omega-3 and an essential fatty acid, all associated with lowering cholesterol and regulating blood sugar and blood clotting levels. They are also rich in lignans, a phytoestrogen. Phytoestrogens may have a role in preventing hormone related cancers, too by binding to estrogen receptors in the body - more good news for women. Flaxseeds are available in the healthfoods section of the supermarket, they have a nutty flavor and add a nice crunch to salads and cereal. I use ground flaxseeds in my Blueberry Flaxseed Muffins. Bake up a batch for breakfast or a snack.

Roasted Tofu with Mustard-Apricot Dip
by Claire Criscuolo, RN

Makes 100 or so little cubes, depending on size of cubes

1 14 ounce container organic extra firm tofu, drained
olive oil spray
salt and pepper
Mustard-Apricot Dipping Sauce
2 Tablespoons good mustard
2 Tablespoons apricot, pure fruit spread
1 Teaspoon grated sushi wasabi, optional

Center the oven rack. Preheat oven to 425 degrees. Cut the tofu into small cubes, about 3/4 inch cubes. Line a jelly roll pan with parchment paper, then spray the parchment paper with olive oil spray. If you are not using parchment paper to line the pan, be sure to spray the pan thoroughly with the olive oil spray or the tofu cubes will stick. Arrange the tofu cubes, single layer onto the prepared pan. Bake in the preheated oven for 30 minutes, until the cubes are golden brown. Carefully shake the pan back and forth, to turn the tofu cubes over and continue baking for 5 minutes until just golden. Remove from the oven and transfer the cubes to a platter. Let cool slightly. Serve warm or chilled. Refrigerate any leftovers for up to 3 days.

Greek Salad with Organic Tofu
by Claire Criscuolo, RN

Serves 4-6

3 Bell peppers, one red, one yellow, one orange, seeded and cut into a large dice
1 Small red onion, sliced into thin rings, separated
2 Large broccoli crowns, florets separated
1 English cucumber, cut into 1/4 inch rounds
8-12 Kalamata olives, pitted
1 Pint sweet grape tomatoes
14 ounce package extra firm organic tofu, drained, cut into small cubes, and drained again

Dressing:

1/4 Cup extra virgin olive oil
2 Tablespoons freshly squeezed lemon juice, from about ½ lemon
1 Tablespoon red wine vinegar
2 Tablespoons fresh oregano, or 1 teaspoon dried oregano
2 Tablespoons fresh mint leaves, chopped, or 1 teaspoon dried mint
pepper to taste
salt if needed; The olives tend to be salty, salt to taste after tossing the salad if needed.

Toss the peppers, onion rings, broccoli florets, cucumber, olives, grape tomatoes, and cubes of tofu, gently but thoroughly to combine. In a separate bowl, combine the olive oil, lemon juice, vinegar, oregano, mint, and pepper. Whisk well to combine. Pour this dressing evenly over the salad, using a rubber spatula to scrape the dressing from the bowl. Toss gently but thoroughly using two wooden spoons or your hands, to coat the salad with the dressing. Taste before adding salt.

Blueberry Flax Muffins
by Claire Criscuolo, RN

These delicious, lightly sweetened muffins are bursting with healthful blueberries, yogurt, and organic flax seed. Pair them with a smoothie at breakfast, a bowl of soup or salad at lunch, or as a wonderful snack.

Makes 12

1 Cup whole wheat flour
1 ½ Cups unbleached all purpose flour
1/4 Cup plus 1 tablespoon natural cane Turbinado sugar
1/4 Teaspoon sea salt
1/4 Teaspoon baking soda
1 ½ Teaspoons baking powder
1 Teaspoon cinnamon
1/4 Cup Ground Organic Flaxseed
1 Tablespoon freshly grated lemon zest
2 Eggs
1/4 Cup Toasted Walnut Oil
1 1/4 Cups plain low-fat yogurt
1 Cup fresh or frozen blueberries

Center the oven rack. Preheat the oven to 400 degrees. Measure the flours, sugar, salt, baking soda, baking powder, and cinnamon into a bowl, then sift this into another bowl. Stir in the Ground Organic Flaxseed and the lemon zest. Into a separate bowl, break the eggs, measure the Toasted Walnut Oil, and the yogurt. Whisk well to combine. Add the liquid to the dry ingredients, all at once, using a rubber spatula to scrape the bowl. Stir the ingredients together, using a wooden spoon, until completely mixed, but do not beat or the muffins will be tough. Stir in the blueberries, gently but thoroughly. Spray a 12 muffin tin with Canola Spray. Measure approximately 1/3 cup of batter into each prepared muffin tin. Bake in the preheated oven for 20 minutes, or until a cake tester inserted into the center of a muffin comes out clean. Remove the muffins and arrange onto a platter. Serve warm or at room temperature with a trans fat free spread if desired