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Because February is American Heart Month we're thinking about heart health, especially as it relates to food and diet. Also some of the best citrus of the season is plentiful in our Produce Market this month. So we set out to learn how citrus fruits might be of particular benefit to your heart. If you're a fan of oranges and grapefruits, you'll be pleased with our discoveries.
According to a study published in the Journal of Agricultural and Food Chemistry, patients who had recently undergone bypass surgery experienced a 15% drop in cholesterol when they ate one red grapefruit per day. The publication states that both blond and red grapefruit can reduce blood levels of LDL ("bad") cholesterol, and red grapefruit can also lower triglycerides. Animal studies have further shown that the pectin in grapefruit slows the progression of atherosclerosis.
Yet another study published in the JAFC found that compounds called polymethoxylated flavones found in the peel of citrus fruits have the potential to lower cholesterol more |
 effectively than some prescription medication. Although citrus peel may not sound like a snack, think "zest." Add orange zest to salads, smoothies, yogurt, rice dishes and more.
Bioflavonoids are the pigments that give fruits and vegetables their colors. A high intake of bioflavonoids, particularly those found in citrus fruits (and other foods including red grape skins, apples and tea), has been associated with a significant decrease in risk of cardiovascular disease mortality.
A large US study reviewed by the Australian Commonweatlh Scientific and Research Organization found that an extra serving of fruits and vegetables per day reduced the risk of stroke by 4%, but consuming an extra serving of citrus per day resulted in a 19% reduced risk for stroke.
Be good to your heart and enjoy our wide selection of fresh citrus!
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Most people know that some oils contain fats that are detrimental to heart health--trans fats and saturated fats. But some oils are made up of fats that actually are good for your heart.
Monounsaturated and polyunsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. Omega-3 fatty acids benefit the heart of healthy people, and those who have, or are at risk of, cardiovascular disease . (American Heart Association).
See below for more information about omega-3 fatty acids, and all ist of culinary oils with heart-healthy fats. |
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Fran's Chocolates
When Fran Bigelow gets an idea for a new chocolate creation, she heads home with chocolate, cream and butter, and gets to work with a copper pot on her huge six-burner Wolf range in her homey kitchen. Every chocolate she has introduced began this way.
Fran got serious about cooking in 1965, when she started making all of Julia Child's recipes. Later she studied culinary arts under Josephine Araldo, a graduate of the Le Cordon Bleu cooking school in Paris. Although Fran loved all cooking, she had a special passion for creating desserts. That passion, combined with perfectionist traits and inspiration provided by a trip to Paris, eventually made her a master chocolatier who pioneered artisan chocolate making in America.
In 1982 she opened her boutique storefront, Fran's Chocolates, in Seattle. A few years later, her original Gold Bar became the standard by which all other "grown-up" chocolate bars would be judged. And now her Gray & Smoked |   Salt Caramels have received attention as President and Michelle Obama's favorite chocolates.
Every distinct element is essential to the quality of Fran's Chocolates, which is why ingredients are hand-selected and the candies created in small batches. Fran and her crew buy their cream from Fresh Breeze Organic Dairy here in Washington and fresh-roasted hazelnuts from the Willamette Valley in Oregon, because working with local producers is a priority for them.
If you're looking for an exquisite and unique chocolate for your Valentine, we recommend Fran's award-winning Gray & Smoked Salt Caramels. Rich chocolate, soft buttery caramel and the unexpected boldness of gray and smoked salt come together in a harmonious blend of complex flavors. |
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Sparkling Wine
 Sparkling wine is known by different names and is created by various methods. In France, outside the Champagne region, it is called Cremant. It is known as Spumante in Italy, and in Spain it is called Cava. The traditional method for making sparkling wine is methode champenoise, or Champagne method. Sugar and yeast are added to a bottled still wine, which restarts fermentation and produces CO2 bubbles. In the Charmat method, sugar and yeast are added to a still wine in a pressurized tank. The method used to make most inexpensive sparkling wines is simply carbon injection - or carbonation.
Riondo Prosecco Raboso
This pink sparkling wine from Italy is pale salmon-pink in color, with flavors of strawberry and tart raspberry on the palate. This wine is more frizzante than fully sparkling, meaning that it has smaller bubbles and is slightly less effervescent than many other sparkling wines. It is dry and with only 10.5% alcohol; it is not overpowering.
We feature this wine for $12.99 through the month of February. |
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Fondue for Fun!
 If you like having fun with your food, prepare fondue for dinner! Traditional fondue consists of at least two varieties of cheese melted with wine and a bit of flour into which diners dip chunks of crusty bread. Modern fondue encompasses a variety of liquids into which a wide array of foods can be dipped.
Inspiring fondue ideas
Fill your fondue pot with vegetable oil or a good broth or stock, and dip bite-sized pieces of uncooked beef, chicken, prawns, scallops, fresh tuna or swordfish until cooked. Serve with condiments such as mustard, barbecue sauce, hoisin, sweet and sour sauce or peanut sauce.
For dipping into cheese sauces, consider roasted potatoes, ham, sausage, apple slices, and steamed vegetables such as broccoli, cauliflower or asparagus. Our Deli is featuring Swiss cheeses - including Cave-Aged Gruyere, Emmenthaler and Appenzeller - this month to further tempt you to fondue! |
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Tempering Chocolate
 Make chocolate treats for your Valentine!
Tempering is a method of heating and cooling chocolate so you may use it for coating or dipping. Proper tempering gives chocolate a smooth and glossy finish, and won't melt on your fingers as easily as chocolate that has not been tempered.
There are many different methods for tempering. Here is one.
Grate or chop chocolate, and place two-thirds of it in the top pan of a double boiler. Heat over hot (not boiling) water, stirring constantly, until chocolate reaches 110-115*F.
Place the top pan of the double boiler on a towel. Cool to 95-100*F. Add the remaining chocolate and stir until melted.
The chocolate is now ready to be used for molding candies, coating or dipping.
We recommend using Callebaut chocolate , available in our Bulk Foods. |
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Moe, from Central Market Shoreline, suggests these recipes for Valentine's dinner.
Sicilian Fish
2 tablespoons olive oil
1 onion, thinly sliced
2 cloves garlic, minced
1 pound firm fish fillets, diced
1 (14.5 ounce) can diced tomatoes
1/2 cup good-quality olives, pitted and sliced
1 tablespoon chopped fresh parsley
1 tablespoon torn fresh basil
Pinch red pepper flakes
1/2 cup dry white wine
Juice of 1/4 lemon
Salt and freshly ground black pepper to taste
In a large frying pan, heat oil over medium-high heat. Saute onion for 1 minute, then add garlic and cook until softened. Move to side of pan and add fish. Add more oil if necessary. Saute fish to slightly brown. Stir in tomatoes, olives, parsley, basil, pepper flakes and wine. Simmer uncovered for 5-7 minutes, until fish is cooked through. Add a squeeze of lemon juice and stir. Taste and adjust seasoning. Serve with hot pasta or rice; top with Parmesan cheese if desired. Serves 4-6. (May also cook fish as whole fillets and top with sauce.)
To make this recipe especially heart-healthy use black cod, which is rich in omega-3 oils.
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Chocolate Creme Brulee
2 cups heavy cream
2 teaspoons pure vanilla extract
4 ounces chocolate, chopped (semi-sweet, bittersweet, white or dark - add additional sugar to taste if using dark chocolate)
6 egg yolks
12 tablespoons raw sugar, divided
Preheat oven to 300F. In a large saucepan, bring cream just to a simmer and immediately remove from heat. Add vanilla, chocolate and additional sugar if needed. Whisk until chocolate is completely melted. In a separate bowl, or with a mixer, whisk egg yolks and 11 tablespoons sugar until yolks turn a pale yellow and sugar dissolves. Ladle 1/4 of hot cream mixture into yolk mixture and whisk to combine. Add yolk mixture to hot cream mixture while whisking. In a 9x13-inch baking dish, arrange six ramekins (1/2 cup capacity). Ladle mixture evenly into ramekins. Fill baking dish with warm water to come halfway up sides of ramekins. Bake for 35-45 minutes, or until custard is set and just quivers when lightly touched. Remove from oven and cool slightly. Refrigerate ramekins for at least 2 hours or overnight if possible. When ready to serve, move rack to top of oven. Preheat broiler for 20 minutes until very hot. Sprinkle each ramekin with 1 tablespoon raw sugar. Place on a baking sheet under broiler. Watching carefully, let sugar melt and begin to caramelize. When golden, remove from oven. Alternatively, use a kitchen torch to melt and evenly caramelize sugar. Let stand for 2 minutes to allow sugar to harden and ramekin to cool. Serves 6.
Serve these with a light crispy cookie or fresh berries for a delicious treat! |
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Heart-Healthy Culinary Oils
Choose the right oils for your heart.
*Smoke point is the temperature at which the oil begins to break down, creating an irritating smoke, bitter flavor and possible carcinogens. For high heat applications, use oils with a smoke point of at least 400F. |
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Omega-3s for Your Heart
Omega-3 fatty acids have many health benefits, including improving heart health. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. They also decrease triglyceride levels, slow growth rate of atherosclerotic plaque and slightly lower blood pressure. (American Heart Association)
Omega-3s may be obtained by including fatty fish and a few other foods in your diet. Fish particularly rich in omega-3s are salmon, black cod, mackerel and sardines. Walnuts and flaxseeds also are great sources. You might consider fish oil supplements. Two high-quality brands that we offer in our stores are Carlson's and Nordic Naturals. |  Carlson's Norwegian cod liver oil is available in regular and lemon flavors, as liquid or soft gels. The oil is regularly tested for freshness, potency and purity, and has been determined to be free of detectable levels of mercury, lead, PCBs and many other contaminants.
Nordic Naturals fish oils also are from fish (sardines, anchovies and cod) caught in the clean Arctic waters of Norway. The oils are tested for heavy metals and more than 210 other environmental contaminants. |
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