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A. Small Meals for the HAPI
Heart
Snacks
should be made up of two food item servings (fruit, vegetable or
grain plus fatty, lean or starchy protein; fatty protein plus lean
protein; fatty protein plus starchy protein; or lean protein plus
starchy protein). Pre-workout meals should be made up one small food
item serving of fruit. Post-workout meals should be made up of two
to three full food item servings (one to two fruit or grain plus one
lean or starchy protein; or one fruit or grain, one lean protein and
one starchy protein). Remember to drink an
8-oz glass of water right before each small meal.
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B. Snacks for the HAPI
Heart
My two personal favorite
snacks are: 1) fresh fruit (especially berries) with raw tree nuts
(fatty protein); and 2) fresh vegetables (peeled carrots, celery
stalks, raw broccoli flowerets) with organic nut butter (almond or
peanut – fatty protein). Other examples: low-fat cheese (fatty
protein) plus apple, pear or other fruit; whole grain bread (grain)
plus organic nut butter (fatty protein); low-fat/non-fat cottage
cheese (well rinsed to remove salt of course – lean protein) plus
ground flaxseed (fatty protein); avocado plus black beans (starchy
protein); sautéed onion plus peas; and low-fat/non-fat yogurt
(starchy protein) plus organic granola
(grain).
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C.
Pre-Workout Meals for the HAPI
Heart
Within
30 minutes prior to any workout, consume a small serving of
fruit-based carbohydrate – such as half an apple, pear or banana, a
few grapes or a small handful of cherries or berries. This will get
some natural sugar into your system which will be required by your
muscles from the outset of your workout. Don’t drink juice or get
too much natural sugar before working out since this may
paradoxically lead to your blood sugar dropping too low during
exercise (i.e. you’ll feel nauseous, break out in a cold sweat, get
dizzy, etc). Also remember to drink an 8-oz glass of water
(or two) right before exercise, an 8-oz glass of water every 15
minutes during exercise and another 8-oz glass of water right
after finishing exercise.
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D.
Post-Workout Meals for the HAPI
Heart
Within
30 minutes of finishing your workout, you want to consume one to two
servings of fruit or grain along with one serving of lean or starchy
protein OR one serving of fruit or grain, one serving of lean
protein and one serving of starchy protein. The calories from the
net grams of carbohydrate in the meal should be equal to the total
number of calories expended during the workout. Examples of
post-workout meals would include: berries (fruit) plus
low-fat/non-fat yogurt (perhaps blended as a natural ‘smoothie’ –
starchy protein); whole grain pasta (grain) plus tuna fish canned in
water (well rinsed to remove salt of course – lean protein); grapes
(fruit) plus low-fat/non-fat cottage cheese (well rinsed to remove
salt of course – lean protein); whole grain bread (grain) plus slice
or two of low-fat deli turkey breast (not more than twice per week -
lean protein); and whole grain cereal (grain) plus low-fat/non-fat
milk (starchy protein).
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E.
Main Meals for the HAPI Heart
Main meals should be
made up of three food item servings (coming from fruit, vegetable
and/or grain plus fatty, lean and/or starchy protein). I usually
have lean protein [Egg Beaters], vegetables and fruit for breakfast;
fatty protein [nuts], starchy protein [legumes] and vegetables
[salad greens] for lunch; and lean protein [meat], vegetables and
grains for dinner. Main meals should be balanced with 40-55%
calories coming from carbohydrate, 25-40% from fat and 15-30% from
protein.
Since fat has twice as
many calories per gram when compared to either carbohydrate or
protein, there should be only about 50% as much of fat-derived
calories on your plate when compared to carbohydrate- or
protein-derived calories. For example, a meal with ±33% calories
coming from carbohydrate, ±33% coming from protein and ±33% coming
from fat might have ±20 grams of carbohydrate and ±20 grams of
protein but only ±10 grams of fat. Got it?
Remember: 1)
NEVER have seconds; and 2) NEVER finish your plate
completely. To develop good eating habits (eating slower, eating
less and eating more frequently – all of which boost BMR), eat no
more than two-thirds of any particular item on your plate and
THROW AWAY the remainder. Remember… waste is better than
waist.
Also remember to drink
one to two 8-oz glasses of water right before each main meal and
consider taking one to two Fiber Choice sugar-free wafers or one to
two tablespoons of Benefiber powder with the meal. Main meals should
probably be accompanied by one-half tablespoon of Benecol Light and
one-half teaspoon of JR Carlson liquid fish oil.
Bon
Appétit.
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F.
Soups for the HAPI
Heart
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Wild
Mushroom Soup
Serves:
4
1
medium yellow onion, peeled and sliced
3
garlic cloves, peeled and halved
¼
cup extra-virgin olive oil
¼
cup macadamia nut oil
2
T. Madras curry
powder
½
T. ground thyme
16
oz white button mushrooms, cleaned and
halved
4
cups Roasted Chicken Stock (see recipe in The HAPI Heart Diet
and Cookbook)
8
oz assorted wild mushrooms (chanterelle, morel, oyster, shitake),
thickly sliced
2
garlic cloves, peeled and minced
1
T. fresh thyme leaves
Fresh
ground black pepper, to taste
In
large heavy saucepan, warm two tablespoons olive oil and two
tablespoons macadamia nut oil over moderate heat until shimmering;
add onions, halved garlic, curry powder and ground thyme. Cook until
onion is translucent, about ten minutes. Add white mushrooms and
cook until vegetables are tender, about 20 minutes. Add stock,
increasing heat just to the start of a boil then lower to simmer
over moderate-low heat for about 30 minutes. Let cool slightly then
purée in batches in food processor or blender. Return to stockpot
and keep warm. Meanwhile, warm remaining oils in medium sauté pan
over moderate-high heat. Add wild mushrooms, minced garlic and thyme
leaves, season with some pepper and cook until mushrooms are
starting to brown, about seven minutes. Ladle some soup into each
shallow soup bowl. Spoon some wild mushrooms on top in center,
season with more pepper and serve immediately. Great with
Californian or Australian Chardonnay or white Burgundy.
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G.
Salads for the HAPI
Heart
☺
Festive Greek Salad
Serves:
4
5 cups mixed baby salad
greens
3 cups baby spinach
leaves
1 yellow bell pepper,
cored, halved, seeded and cut into ¼ inch
strips
1 red bell pepper,
cored, halved, seeded and cut into ¼ inch
strips
1 European-style
cucumber, peeled and diced
1 medium red onion,
peeled and diced
4 large ripe tomatoes,
cored and diced
½ cup extra-virgin olive
oil (preferably Greek)
¼ cup fresh lemon
juice
1 T. pomegranate
molasses
1 t. ground oregano
1. t. ground white
pepper
½ t. ground dried
mint
12 Kalamata olives,
soaked and rinsed multiple times to remove salt
8 Greek cracked green
olives, soaked and rinsed as above
¼ lb. crumbled
non-fat/low-fat Feta cheese, soaked as
above
Fresh ground black
pepper, to taste
In
large glass or stainless-steel bowl, combine salad greens and baby
spinach with bell peppers, cucumber, red onion and tomatoes. In
small glass or stainless-steel bowl, whisk olive oil with lemon
juice and pomegranate molasses; season with oregano, white pepper
and mint. Add vinaigrette to large bowl and toss. Place portion of
salad onto center of each plate, topping each with three Kalamata
and two cracked green olives. Sprinkle some feta on top, season with
black pepper and serve.
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H. Grains for the HAPI
Heart
☺
Spaghetti
with Feta, Olives & Green Beans 
Serves:
4
1
lb. mixed fresh green and yellow wax beans
¼
cup extra-virgin olive oil
¼
cup macadamia nut oil
1
medium yellow onion, peeled and diced
6
large garlic cloves, peeled, 3 minced and 3 coarsely
chopped
⅔
lb. 100% whole wheat spaghetti, dried
30
Kalamata olives, soaked and rinsed multiple times to remove salt,
pitted and coarsely chopped
3
large tomatoes, cored and diced
3
T. fresh lemon juice
½
cup crumbled low-fat/non-fat Feta cheese, soaked in water as
above
Fresh
ground black pepper, to taste
Trim
ends of green/yellow beans and slice at angle into one-half inch
pieces. In small sauté pan, warm two tablespoons of both oils over
moderate-low heat until shimmering; add onion and cook slowly into
translucent. Add minced garlic and cook for one minute longer. Add
beans then cover pan. Cook slowly for about 20 minutes, until beans
are beginning to soften. Season with some pepper and keep warm.
Meanwhile, bring large pot of water to rolling boil. Add spaghetti
and cook for about nine to ten minutes until al dente. Drain pasta
well and transfer spaghetti to large saucepan over low heat to keep
warm. In one small bowl, combine chopped olives with chopped garlic.
In another small bowl, toss diced tomatoes with lemon juice. Set
both aside. In large sauté pan, heat remaining oil over moderate
heat until shimmering; add cooked pasta and toss. Transfer portion
of pasta onto center of each plate. Top with mound of green bean
mixture with dollop of olive-garlic mixture on top. Surround pasta
with tomato-lemon mixture. Sprinkle feta on top, season with more
pepper and serve immediately. Great with Californian Zinfandel,
Australian Shiraz, Côte du Rhône, heavy
Chianti Classico or red Rioja.
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I. Seafood Entrées for
the HAPI Heart
☺
Sautéed
Salmon with Sun-Dried
Tomato-Kalamata
Sauce
Serves:
4
2
T. capers, soaked and rinsed multiple times to remove
salt
10
Kalamata olives, soaked and rinsed as above, pitted and coarsely
chopped
¼
cup sun-dried tomatoes (packed in extra-virgin olive oil), coarsely
chopped
2
T. fresh basil leaves, finely chopped
2
garlic cloves, peeled and minced
2
T. extra-virgin olive oil
½
T. Benecol Light
1½
T. macadamia nut oil
3
T. Italian Spice Rub (see recipe in The HAPI Heart Diet and
Cookbook)
4
6-oz skinless center-cut salmon fillets (preferably wild
coho)
1
T. JR Carlson liquid fish oil
Fresh
ground black pepper, to taste
In
small bowl, combine capers, kalamatas, sun-dried tomatoes, basil,
garlic and olive oil. Heat small skillet over moderate heat; add
contents of small bowl, cooking for about four minutes then
returning contents to small bowl and seasoning with some pepper.
Meanwhile, in large skillet, melt Benecol in macadamia nut oil over
moderate-high heat. Season both sides of salmon fillets with spice
rub then add to large skillet, cooking about three minutes per side,
until fish just cooked through. Transfer one salmon fillet onto
center of each plate. Top with mound of sautéed vegetables, drizzle
with fish oil, season with more pepper then serve immediately. Great
with Californian or Oregonian Pinot Noir or red Burgundy.
☺
J. Non-Seafood Entrées for
the HAPI Heart
☺
Pan-Roasted Beef Tenderloin with Morel
Sauce
Serves: 4
2 cups Roasted Beef Stock (see recipe in The HAPI
Heart Diet and Cookbook)
1 oz dried morel
mushrooms
1 T. extra-virgin olive
oil
3½ T. macadamia nut
oil
¼ cup Cognac,
Armagnac or other French
Brandy
1 cup dry full-bodied red wine (preferably Pinot
Noir)
1 cup Demi-Glace (made from Roasted Beef Stock – see
recipes in The HAPI Heart Diet and
Cookbook)
2 T. port (Ruby or Late-Bottled
Vintage)
¼ cup Sauce Béchamel (see recipe in The HAPI Heart
Diet and Cookbook) thinned with 1 T. low-fat/non-fat
milk
2 T. fresh lemon
juice
1½ lb chateaubriand (center-cut) portion of beef
tenderloin, trimmed of all visible
fat
2
T. Dr. V’s
Favorite Spice Rub (see recipe in The HAPI Heart Diet and
Cookbook)
1 T. Benecol Light
1 T. JR Carlson liquid fish oil
(optional)
Fresh ground black pepper, to
taste
Preheat oven to 4250F. Place stock in
medium pot, bring just to a boil, remove from heat, mix in dried
morels, cover and let sit for about 30 minutes. Strain liquid into
clean pot and keep warm. Rinse reconstituted morels several times in
fresh water to remove grit then place between paper towels and press
firmly to remove moisture. Warm olive oil and one tablespoon
macadamia nut oil over moderate-high heat in medium saucepan; add
mushrooms and cook until nicely browned, about four minutes. Warm
Cognac in small saucepan, remove
from heat and carefully ignite. Remove medium saucepan from heat and
pour flaming Cognac on top, shaking pan
carefully until flambé subsides. Set sautéed mushrooms aside. Add
morel soaking liquid and wine to separate medium saucepan. Bring to
a boil then reduce to simmer over moderate-high heat until reduced
to one-half cup. Add Demi-Glace, port and thinned Sauce Béchamel,
bring almost to a boil then reduce heat, mix in sautéed morels and
one tablespoon lemon juice and keep warm. Dry tenderloin surface
completely then season well with spice rub. Melt Benecol in
remaining macadamia nut oil in large ovenproof skillet over
moderate-high heat and add tenderloin, searing each side for about
two minutes per side. Place skillet in oven and roast for about
eight minutes, until instead-read thermometer inserted into center
reads 1250F (medium rare). Transfer beef to cutting
board, cover loosely with foil and let cool for about five minutes.
Blend remaining lemon juice and fish oil into sauce. Carve
tenderloin into eight slices, place two slices on center of each
plate, cover with morel sauce, season with pepper and serve
immediately. Great with Californian or Oregonian Pinot Noir or red
Burgundy.
☺
Spicy
Chicken A’ La Orange
Serves:
4
4
6-oz chicken breasts, boneless, skinless
¼
cup whole wheat flour
2
t. French Spice Rub (see recipe in The HAPI Heart Diet and
Cookbook)
2
t. ground cayenne pepper
1
t. red pepper flakes
1
t. ground thyme
½
T. Benecol Light
2
T. extra-virgin olive oil
1
T. macadamia nut oil
1
cup fresh orange juice, strained
½
cup chili sauce
2
T. low-sodium soy sauce
2
T. blackstrap molasses
1
T. Dijon
mustard
1
yellow bell pepper, cored, cut into large
dice
1
red bell pepper, cored, cut into large
dice
4
garlic cloves, peeled and minced
1
T. JR Carlson liquid fish oil (optional)
1
T. Grand Marnier (or other orange-flavored
brandy)
½
T. pure orange extract
Fresh
ground black pepper, to taste
Preheat
oven to 3500F. On plate, combine whole wheat flour with
spice rub, cayenne, red pepper flakes and thyme. Dredge chicken
breasts in seasoned flour, shaking off excess then season with some
pepper. In medium bowl, whisk together orange juice, chili sauce,
soy sauce, molasses and mustard. In large skillet, melt Benecol in
olive oil and macadamia nut oil over moderate-high heat and add
chicken breasts, cooking about two minutes per side. Transfer
chicken breasts to casserole. Add bell peppers and garlic to skillet
and sauté for about three minutes. Add contents of medium bowl to
skillet and simmer another three minutes. Pour this sauce over
chicken breasts in casserole, cover then bake in oven for about
50-55 minutes until chicken quite tender. Remove from oven, remove
cover and let cool slightly, blend in liquid fish oil, Grand Marnier
and orange extract and let stand for five minutes. Transfer one
chicken breast onto center of each plate. Cover with some sauce,
season with more pepper then serve immediately. Great with
Californian, Washingtonian, Chilean or Australian Cabernet Sauvignon
or red Bordeaux.
☺
Rack of Lamb with
Pomegranate Sauce
Serves:
4
1
8-bone rack of domestic lamb, trimmed of all fat, bones
frenched
2
cups pomegranate juice
1
medium onion, peeled and coarsely chopped
1
large carrot, peeled and coarsely chopped
1
celery stalk, coarsely chopped
3
garlic cloves, peeled and halved
½
T. whole black peppercorns
1
medium bay leaf (preferably European)
1
cup Demi-Glace (mae from Roasted Lamb Stock - see recipes in The
HAPI Heart Diet and Cookbook)
2
T. pomegranate molasses
2
T. Greek Spice Rub (see recipe in The HAPI Heart Diet and
Cookbook)
½
T. Benecol Light
1½
T. macadamia nut oil
1
T. JR Carlson liquid fish oil (optional)
2
T. fresh flat-leaf parsley leaves, coarsely
chopped
Fresh
ground black pepper, to taste
In
large glass bowl, combine lamb with juice, onion, carrot, celery,
garlic, peppercorns and bay leaf. Cover and refrigerate for up to
two days (at least overnight). Preheat oven to 4250F.
Drain lamb and vegetables in colander, reserving marinade and
discarding vegetables, peppercorns and bay leaf. Place marinade in
medium saucepan, bring to boil over high heat and reduce to
one-quarter cup, about eight minutes. Strain into small bowl and set
aside. Warm Demi-Glace in separate medium saucepan over low heat and
stir in two tablespoons of reduced marinade. Stir molasses into
small bowl with remainder of marinade. Pat lamb completely dry with
paper towels then season with spice rub. Melt Benecol in macadamia
nut oil in large ovenproof skillet over moderate-high heat; add lamb
meaty side down and cook about three minutes, until nicely browned.
Turn and cook another two minutes. Transfer skillet to oven and
roast until instant-read thermometer inserted into center of lamb
reads 1200F (medium-rare), about ten minutes. Return
skillet to stovetop over moderate heat and baste with fat in pan and
contents of small bowl for about two minutes. Transfer lamb to
cutting surface, cover loosely with foil and let cool for at least
five minutes. Blend fish oil and parsley into sauce. Cut rack into
eight chops then place two of them onto center of each plate. Cover
with some sauce, season with pepper and serve immediately. Great
with Côte Rôtie, Hermitage or Cornas.
☺
Pan-Roasted
Pork Tenderloin with Porcini,
Sun-Dried
Tomatoes and Balsamic
Sauce
Serves: 4
1 cup Roasted Chicken Stock (see recipe in The
HAPI Heart Diet and Cookbook)
1 oz package of dried porcini
mushrooms
¼ cup sun-dried tomatoes (packed in extra-virgin olive
oil), coarsely chopped
2 T. extra-virgin olive
oil
2½ T. macadamia nut
oil
1 cup balsamic
vinegar
1 cup Demi-Glace (made from Roasted Chicken Stock -
see recipes in The HAPI Heart Diet and
Cookbook)
1½ T. Italian Spice Rub (see recipe in The HAPI
Heart Diet and Cookbook)
1 whole clove, ground
1 allspice berry,
ground
3 dried porcini mushroom slices,
ground
1½ lb. boneless pork tenderloin, trimmed of all
visible fat
½ T. Benecol Light
1 T. JR Carlson liquid fish oil
(optional)
1 T. Madeira
(wine)
Fresh ground black pepper, to
taste
Preheat oven to 4000F. Place stock in
medium pot, bring just a boil, remove from heat, mix in package of
dried porcini mushrooms, cover and let sit for about 30 minutes.
Strain porcini stock into clean pot and keep warm. Rinse
reconstituted mushrooms several times in fresh water to remove grit
then place between some paper towels and press firmly to remove
moisture. Warm one tablespoon olive oil and one tablespoon macadamia
nut oil in medium saucepan over moderate-high heat until shimmering;
add chopped sun-dried tomatoes and reconstituted mushrooms. Sauté
until vegetables just start to brown, about four minutes, then add
porcini stock (stopping at grit on bottom) and vinegar. Cook until
liquid reduced to about one-half cup then lower heat, mix in
Demi-Glace and keep warm. Meanwhile, in small bowl, blend spice rub,
ground clove, ground allspice and ground porcini then generously
season pork surface with this spice blend. In large ovenproof
skillet, melt Benecol in remaining macadamia nut oil over
moderate-high heat; add pork tenderloin and sear each side until
well-browned, about two minutes per side. Place skillet into oven
and roast for about eight to ten minutes, until instant-read
thermometer inserted into center of pork reads 1500F
(medium). Transfer pork to cutting surface, cover loosely with foil
and allowing cooling. Blend fish oil and Madeira into sauce. Cut tenderloin into eight
slices then place two of them onto center of each plate. Cover with
some sauce, season with pepper and serve immediately. Great with
Amarone, Barolo or
Barbaresco.
☺
K. Desserts for the HAPI
Heart
☺
On the HAPI Heart Diet,
you should avoid most prepared desserts. Fresh fruit (especially
berries), a small amount of dark chocolate or a small amount of
dessert wine should be good enough on a daily basis. Not more than
once per week, you can split a dessert to share (and finish no more
than half of it between the two of you) when going out to eat.
However, after altering
your lifestyle sufficiently in order to lead to steady, persistent
weight loss and once feeling secure of the inevitable success
of your personalized weight loss program, then and only then can you
take a small break from the HAPI Heart program, kick back and enjoy
yourself on a very special occasion (anniversary, birthday, major
holiday, wedding, etc…) Just remember to make up for whatever
‘"badness" you do that day with a whole bunch of extra "goodness"
the very next day (more exercise, less caloric intake) and you’ll be
fine.
Call (239)
261-HAPI today for an appointment at the Heart Attack
Prevention Institute (HAPI) with Dr.
V. |
