We recently had the honor of working with the American Heart Association to create an educational poster about Atrial Fibrillation (AFib), which is a common abnormal heart rhythm that puts patients at a five times greater risk of stroke. With one side of the poster designed to educate patients and another to inform doctors, this two-sided American Heart Association poster seeks to bridge the AFib knowledge gap. 
Study confirms what coffee drinkers know: black beverage good for you... A new study that indicates coffee drinkers are less likely to die from heart or respiratory disease, stroke, diabetes, injuries, accidents or infections, according to the Associated Press. It does not matter whether you drink regular or decaf, the study said, you still get the benefits. Of the 402,260 participants, about 42,000 drank no coffee. About 15,000 drank six cups or more a day, but most drank two or three cups. By 2008, about 52,000 of them had died. Compared to those who drank no coffee, men who had two or three cups a day were 10% less likely to die at any age. Women at any age were about 13% less likely to die. The strongest effect was in women who had four or five cups a day -- a 16% lower risk of death, the AP reported. 
Juicy and mild, green garlic is bountiful at farmers’ markets for only a short time, but there are endless ways to enjoy it. At the beginning of the season the bulbs look more like leeks or spring onions than garlic, as they have not yet set cloves. To prepare them just cut away the stalks as I would a spring onion, cut them in half and remove any tough stalk that might be running down the middle, remove the papery outer layers and chop like a scallion or leek. They can be used in the same way you might use the green parts of scallions — in salads, omelets and pasta dishes, for example. Green Garlic, Chive and Red Pepper Frittata By combining ricotta and eggs the resulting frittata has a fluffy texture. This can be eaten cold or hot, and it’s easy to pack for lunch. Ingredients 2 tablespoons extra virgin olive oil 1 large red bell pepper, seeded and cut in small dice 2 bulbs green garlic, trimmed of stalks and papery layers, sliced Salt 6 eggs 1 cup whole-milk ricotta 1/4 cup minced or snipped chives Freshly ground pepper Directions 1. Heat 1 tablespoon of the olive oil over medium heat in a heavy 10-inch nonstick skillet and add the bell pepper. Cook, stirring often, until it is tender, 5 to 8 minutes. Add the garlic and salt to taste and cook, stirring often, until tender, 2 to 3 minutes. Remove from the heat and set aside. 2. Beat the eggs in a large bowl. Whisk in the ricotta, salt (about 1/2 teaspoon) and freshly ground pepper to taste. Stir in the chives and red pepper and garlic mixture. Clean and dry the pan and return to the burner, set on medium-high. Heat the remaining tablespoon of olive oil in the skillet. Hold your hand above it; it should feel hot. Drop a bit of egg into the pan, and if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with a spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking. 3. Turn the heat down to low, cover and cook 10 minutes, shaking the pan gently every once in a while. From time to time remove the lid and loosen the bottom of the frittata with a wooden or heatproof spatula, tilting the pan, so that the bottom doesn’t burn. The eggs should be just about set on the bottom; cook a few minutes longer if they’re not. 4. Meanwhile, heat the broiler. Uncover the pan and place under the broiler, not too close to the heat, for 1 to 3 minutes, watching very carefully to make sure the top doesn’t burn (at most, it should brown very slightly and puff under the broiler). Remove from the heat, shake the pan to make sure the frittata isn’t sticking and allow it to cool for at least 5 minutes and for up to 15. Loosen the edges with a wooden or plastic spatula. Carefully slide from the pan onto a large round platter. Cut into wedges or into smaller bite-size diamonds. Serve hot, warm, at room temperature or cold. Yield: 6 servings Advance preparation: In Mediterranean countries, flat omelets are served at room temperature, which makes them perfect do-ahead dishes. They’ll keep in the refrigerator for a few days, and they make terrific lunchbox fare. They do not reheat well. Nutritional information per serving: 204 calories; 15 grams fat; 6 grams saturated fat; 2 grams polyunsaturated fat; 7 grams monounsaturated fat; 207 milligrams cholesterol; 6 grams carbohydrates; 1 gram dietary fiber; 108 milligrams sodium (does not include salt to taste); 12 grams protein 
Two-thirds of adults and one-third of children are overweight or obese. Left unchecked, obesity’s effects on health, health care costs, and our productivity as a nation could become catastrophic. The staggering human toll of obesity-related chronic disease and disability, and an annual cost of $190.2 billion for treating obesity-related illness, underscore the urgent need to strengthen prevention efforts in the United States. The IOM evaluated prior obesity prevention strategies and identified recommendations to meet the following goals and accelerate progress: http://bit.ly/JqMnBU **Integrate physical activity every day in every way On their own, accomplishing any one of these might help speed up progress in preventing obesity, but together, their effects will be reinforced, amplified, and maximized. Report at a Glance: http://bit.ly/JqN1Q3 
One of the things to love about this hearty salad is the relative ease of putting it together, BUT if you are in a slow food mood and have a little extra time, you could take it one step further by making your own mayo for the aioli. Please note that this is a flexible recipe so these amounts are just a rough guide – you should taste as you go and adjust as you see fit. And if you want to throw other ingredients into the salad that sound good to you, you should. Ingredients - For the salad * 4 cups of fresh green beans, rinsed with the ends trimmed off For the aioli Directions 1. Make the aioli by combining all the sauce ingredients and stirring well. Taste and adjust the flavors as needed. It’s okay if it seems a bit salty and garlic-y – remember, this is going to cover a whole lot of unseasoned vegetables. 2. Place the cubed potatoes in a steamer pot over an inch or so of water and steam, covered until tender when pierced with a fork, roughly 15-20 minutes, depending on the size of the cubes.Then remove from the pot and allow to cool slightly. 3. Meanwhile, bring a large pot of water to the boil. Then add the green beans and blanch then until they’re just a little bit tender but still bright green – probably 3-4 minutes or so. While they’re cooking, prepare a large pot of very cold water mixed with ice cubes so that you’ll have it at the ready to put the blanched beans in – this is important so that you can stop the cooking process (otherwise, they’ll continue to cook and end up overdone). Once the beans are done, remove them from the water with a slotted spoon or by pouring them into a colander, then place them in the ice water bath for 5 minutes to ensure that the cooking stops. 4. Combine the steamed potatoes, blanched beans and the sauce, stirring with a large spoon to ensure that everything gets well-coated with the aioli and serve. Goes amazingly well with grilled or poached salmon, grilled chicken, burgers or really anything you can throw at it. By Eve Fox 
Ever wonder the kinds of effects stress can have on the body and your everyday life? Stress is recognized as the #1 proxy killer disease today. The American Medical Association has noted that stress is the basic cause of more than 60% of all human illness and disease. This Infographic by HeartMath - http://bit.ly/KB2aQw - shows some insightful stress facts that many people are unaware of. 
Sudden cardiac arrest is a condition in which the victim’s heartbeat stops abruptly and unexpectedly due to an abnormal heart rate or arrhythmia. A sudden cardiac arrest victim will have little or no fore-warning, will lose consciousness and collapse. Sudden cardiac arrest is an “electrical” problem, in that the heart rhythm malfunctions, the heart quivers and stops pumping blood, therefore the victim stops breathing, has no blood pressure or pulse. The only treatment for SCA and the only hope for the victim’s survival is that an Automatic External Defibrillator (AED) be used within 5 minutes of collapse. Sudden cardiac arrest can rapidly lead to irreversible brain damage and death if not treated within the first 4 – 5 minutes of the victim’s collapse. A heart attack is a condition in which the blood supply to the heart muscle is suddenly blocked. A heart attack victim will have symptoms including chest pains, radiating pain in the left arm, difficulty breathing, and/or nausea. A heart attack is a “plumbing” problem caused by one or more blockages in the heart’s blood vessels, preventing proper flow. The heart attack victim will most likely remain conscious. Check the Infographic What You Don't Know Will Kill You - http://bit.ly/InUCiw 
Castor oil benefits are well-known ever since the ancient times, but did you know that this home remedy is also used as a chemical warfare agent? Folk healers around the world have used castor oil to treat a wide variety of ailments. You are probably aware that castor oil is regarded by some as a remedy for constipation. But you may not be aware of its reported use as an antiviral, antibacterial, and antifungal, or that it has been used topically to treat a variety of skin conditions, reduce pain, and stimulate your immune system. Story at-a-glance ** Castor oil, derived from the castor seed [Ricinus communis] http://bit.ly/ILB1aw (which is not really a bean), has been used for thousands of years to treat a wide variety of health conditions, although scientific studies are few; there are reports of some side negative effects from castor oil, so you should proceed with caution in experimenting with its use 
For centuries, spices have been used as medicines. Today their healing potential is again being rediscovered, especially curcumin. In one recent medical study, curcumin was found to be better than conventional medications at relieving the pain associated with rheumatoid arthritis. Curcumin is derived from the spice turmeric. Turmeric is a member of the ginger plant family. The ginger family is comprised of more than 1,300 members and many are considered medicinal plants including ginger, turmeric, melegueta pepper and cardamom. Although many studies have demonstrated the anti-inflammatory properties of curcumin, good medical studies comparing the effectiveness of curcumin to current medications are limited. Medical research with curcumin or its parent, turmeric, is increasing. These studies suggest that curcumin and turmeric may have benefits for a number of medical conditions including many cancers, skin conditions like psoriasis, Alzheimer's disease, irritable bowel disease, autoimmune diseases and chronic pain. One specific autoimmune disease often associated with chronic pain is rheumatoid arthritis. An autoimmune disease is a medical condition in which the body attacks itself. RA is most commonly expressed as pain and damage to the joints, especially in the hands. Severe RA can be life threatening and can damage many organs, including the heart and liver. Fortunately RA is relatively rare, affecting only about 1 percent of the population. For unknown reasons, women are affected three times more often than men. Interestingly, the curcumin group also had a greater reduction in overall inflammation (RA may have slightly improved) compared to the diclofenac group. There also were no adverse events with curcumin. One drawback to curcumin is that, by itself, it is poorly absorbed. Black pepper can help increase absorption. Over-the- counter curcumin may or may not contain black pepper. 
Everyone "Googles" When you get asked a question and you don’t know the answer – your answer is Google. But is this a good thing or a bad thing? In forensic psychology we dive into the minds of criminals, but because of the internet and sites like Google and Facebook, those minds are being altered. In order to analyze the minds of criminals, it is often a prerequisite to analyze the mind of a normal person. Research has shown that our minds have already changed because of the internet. The studies show that the internet is having a negative impact on the way people think, analyze, and remember things. In fact, studies even say that heavy internet use can affect the brain in the same way cocaine affects the brains of addicts. Turns out, multi-tasking online doesn’t positively exercise our brains or mental state. Heavy Internet users are 2.5 times more likely to be depressed. And web addiction reduces the white matter in our brains, basically the transmitters responsible for our memory and sensory abilities. So as our thought processes change, so do those of criminals and it’s important to understand how the internet is affecting our minds. This Infographic will show you just how brains, thoughts, and memories are changing because of the internet. 
Even if a person eats well, there may be a dysfunction that creates a need for a supplement. Q. A doctor told me that you don’t need daily vitamin supplements if you eat right, and that they don’t dissolve anyway. Is he correct? A. Probably not, on both counts. Even those few who consistently eat well “may have dysfunctions that create special needs for micronutrients,” said Dr. Sheldon S. Hendler, an editor of “The PDR for Nutritional Supplements,” the standard reference. For example, Dr. Hendler said, low levels of a class of carotenoids - http://nyti.ms/HboMBC - are correlated with age-related macular degeneration - http://nyti.ms/HboU49 . These micronutrients are found in spinach, mustard greens and collard greens, which are not a large part of the typical American diet. Good advice from C. Claiborne Ray - http://bit.ly/Hbp9Ms 
Good news: It turns out there are valid health reasons for a little chocolate in your diet. Many of chocolate's superpowers -- boosting mood, easing stress, helping with PMS -- are well known. But what about its lesser-known health properties? Recent studies have shown that eating chocolate can provide a whole slew of health benefits, from visual sharpness to heart health. "Chocolate has a well-deserved health halo," says Beth Reardon, director of integrative nutrition at Duke Integrative Medicine, part of the Duke University Health System. "But not all chocolate is created equal." Here are five surprising reasons to eat more chocolate -- as though you needed any more excuses -- and five tips for boosting its health benefits. 1. Chocolate boosts vision 2. Chocolate helps with persistent coughs 3. Chocolate protects your skin 4. Chocolate prevents diarrhea 5. Chocolate helps your heart 
Researchers from the University of Sydney set out to determine which foods fill you up and keep you full. The result was the satiety index — a measure of how full you feel after eating something Bananas may have more nutrients but they fill you up and give you the same sugar crash as a cookie. Some foods fill you up and others leave you feeling hungry. Three easy swaps to help you feel full throughout the day:
Learn more about the science of satiety and the glycemic index: http://bit.ly/GKTsNH |
Yoga has quickly become a fad form of fitness This Infographic highlights the many health benefits of practicing yoga. Yoga is a great form of stress relief, aids in cicrulation, reduces the risk of cancer and lowers the risk of heart disease, among many other benefits. It is so important to live a happy and healthy life and yoga helps you get there. 
The greens partner with the noodles to give structure to this hearty baked pasta dish. When you make lasagna, be careful not to use up your ingredients on the first layers. You should have enough for three layers here. Ingredients 1/2 pound collard greens, preferably large leaves, stemmed and washed, leaves left intact Salt to taste Extra virgin olive oil for the pan 2 cups marinara sauce, preferably homemade from fresh or canned tomatoes 1/2 pound no-boil lasagna noodles 1/2 pound ricotta 4 ounces freshly grated Parmesan Directions 1. Steam the collard greens for 5 minutes above an inch of boiling water, or blanch in boiling salted water for 2 minutes. Transfer to a bowl of cold water, drain and pat dry with paper towels. 2. Preheat the oven to 350 degrees. Oil a 2- or 3-quart rectangular baking dish with olive oil. Spread a small amount of tomato sauce over the bottom and top with a layer of lasagna noodles. Top the noodles with a thin layer of ricotta. Lay collard green leaves over the ricotta in a single layer. Top the leaves with a layer of tomato sauce, followed by a thin layer of Parmesan. 3. Set aside enough tomato sauce and Parmesan to top the lasagna and repeat the layers until all of the ingredients are used up. Spread the tomato sauce you set aside over the top, and sprinkle on the Parmesan. Make sure the noodles are covered, and cover the baking dish tightly with foil. 4. Place in the oven and bake 30 minutes. Remove from the oven and uncover. Check to be sure that the noodles are soft and the mixture is bubbly. Return to the oven for another 5 to 10 minutes if desired, to brown the top. Allow to sit for 10 minutes before serving. Yield: 6 servings. Advance preparation: You can assemble this up to two days ahead and refrigerate until ready to bake. Nutritional information per serving: 347 calories; 13 grams fat; 7 grams saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 32 milligrams cholesterol; 39 grams carbohydrates; 5 grams dietary fiber; 386 milligrams sodium (does not include salt to taste); 19 grams protein 
Currently, 49% — or nearly half — of surveyed consumers learn about food through social networks, and 9% have downloaded a mobile food app in the past year. From tweeting about the delectable belgian waffle they just ate and discovering recipes on image-centric cooking blogs to checking into the hottest new restaurants, more food-obsessed Americans are turning to social media to help satiate their cravings. See how in this Infographic created with Flowtown. http://bit.ly/KjgWb0 
Muscles are, of course, greatly influenced by exercise. Muscle cells respond to exercise by pumping out a variety of substances that result in larger, stronger muscles. Some of those compounds might be entering the bloodstream and traveling to the brain. The results, published in the Journal Learning and Memory, showed that the drugged animals’ brains also contained far more new neurons in brain areas central to learning and memory than the brains of the control mice, an effect found by microscopic examination. Because the two drugs “don’t cross the blood-brain barrier much, if at all,” Dr. van Praag says, “we could be fairly confident that the changes we were seeing were related to an exercise-type reaction in the muscles” and not to brain responses to the drugs. The message of this finding is that “improvements in cognition” that follow exercise “would seem to involve changes throughout the body and not just in the brain.” Although the exact process isn’t clear, Dr. van Praag speculates that some of the AMPK enzyme created during exercise enters the bloodstream and travels to the brain, setting off a series of new reactions there. 
A new Infographic from market research firm Lab42 found that 51% of consumers are using smartphones during their workouts, whether for checking email (33%) or tracking their pace (43%). Listening to music is the most popular way to incorporate mobile devices into a workout (91%). The study was conducted among 500 social media users who place a high emphasis on health and exercising. About 33% of respondents said they use apps to track fitness and food regimens, while 31% do similar tracking on websites. Using a game console remains a popular way to do workouts, as 14% use a gaming system to exercise. About 51% who do so said they use the Wii Fit. Overall, the study found that 74% consumers believe technology has made a positive impact in improving their weight loss efforts and even increases motivation (72%) to keep going. 
Arguments can be made either way, but there’s no debating that today’s teens are more wired than ever. And digital permeates the lives of young people in general, too. People aged 18-34 have an average of 319 online connections, according to a recent Pew Research Center Study. That’s compared to an average of 198 connections for the 35-46 group, and the numbers continue to decrease from there. Pew also recently reported that 63% of teenagers text message with friends on a daily basis, compared to 39% who speak on the phone daily and just 35% who interact face-to-face outside of school. Other research has found that text-happy teens send more than 100 messages per day. The Internet education portal OnlineSchools.com - http://bit.ly/JF3zEh - combined the Kaiser and Pew findings with research from Common Sense Media and other organizations to put together an Infographic showing how technology is affecting young people 
Throughout the course of history, people have been known to go to great lengths to get and to maintain a youthful glow and healthy shine to that largest of human organs (the skin). Human beings throughout time have gone so far as to bathe in sour milk for exfoliation and slather themselves in honey to prevent sunburns. This Infographic from Tanda - http://bit.ly/JKzCQE - sheds even more light on this illuminating history of skincare, and the high costs that people throughout time have paid…for perfection. 
Breakfast’s really important to start your day right. Imagine that it’s time for breakfast. You have two choices: A plate of bacon and eggs or a bagel and low-fat cream cheese. Both are tempting decisions, but which one will make you fatter? Bacon and eggs or a bagel and cream cheese? You opt for the less fattening option of bagel and ream cheese. But guess what? That’s what’s really making you fat. Find out the answer in this Infographic - http://bit.ly/KjQbS9 - by Massive Health and Column Five 
The cabbage/mustard family used to be known as the Cruciferae (crucifix) family, because their flowers have four petals arranged in the shape of a cross. But now we call it the Brassicaceae family, in honor of its most edible genus: Brassica. Cruciferous vegetables - http://bit.ly/Icahza - broccoli, cauliflower, brussels sprouts, kale, cabbage, and bok choy -- help prevent breast and prostate cancer, U.S. researchers say. Researchers at Vanderbilt University's Ingram Center showed a diet rich in cruciferous vegetables -- specifically the indoles they contain -- protects and improves breast cellular health. "Indoles are organic compounds that have a positive impact on cellular health. One in particular, diindolylmethane has been shown to support the immune system and help keep hormones in balance, particularly estrogen," the researchers said. "In the body, estrogen gets broken down into a variety of metabolites, some of which promote healthy cells. Unfortunately, others can cause problems. Diindolylmethane has been shown to help the body produce beneficial estrogen metabolites with anti-oxidative effects." Certain estrogen metabolites, which have been associated with obesity, chemical exposure and other causes, have been shown to derail cellular healthy, but diindolylmethane has proven to increase the good kind of hormone metabolites and decrease the kind that can challenge health, the study said. Breast, prostate and other areas of hormone-related cellular health depend on this delicate balance, the study said. 
Heart attacks don’t always strike out of the blue — there are many symptoms we can watch for in the days and weeks leading up to an attack. But the symptoms may not be the ones we expect. And they can be different in men and women, and different still in older adults Don't let a heart attack happen to you. Here, 10 heart symptoms you're likely to ignore -- and shouldn't: http://bit.ly/IPMVig 1. Indigestion or Nausea Symptoms can range from mild indigestion to severe nausea, cramping-style ache in the upper belly and vomiting [more likely in women & adults 60+] 2. Jaw, ear, neck, or shoulder pain A telltale sign: The pain comes and goes 3. Sexual dysfunction 4. Exhaustion or fatigue A sense of crushing fatigue that lasts for several days [the kind that lays you flat out in bed] 5. Breathlessness, dizziness, light- headedness Unable to draw a deep, satisfying breath 6. Leg swelling or pain Edema and ischemia 7. Sleeplessness, insomnia, and anxiety 8. Flu-like symptoms Clammy, sweaty skin, along with feeling light-headed, fatigued, and weak [severe flu -like symptoms] 9. Rapid-fire pulse or heart rate Sudden onset 10. You just don’t feel like yourself Older adults [especially those 80+] Watch for clusters of symptoms that come on all at once and aren’t typical of your normal experience. If your body is doing unusual things and you just don’t feel “right,” don’t wait. See a doctor and ask for a thorough work-up 
Saffron lends an exotic note to this soup, and an egg in each bowl makes it a one-dish meal. It is one of many humble, filling and comforting vegetable soups from Provence that are given that lofty title. Ingredients: 2 pounds spinach, stemmed and washed in 2 changes of water, or 1 pound baby spinach, rinsed 2 tablespoons extra virgin olive oil 1 onion, finely chopped 2 leeks, white and light green parts only, cut in half lengthwise and rinsed of all grit, then sliced thin Salt to taste 6 garlic cloves, minced 1 pound Yukon gold potatoes A bouquet garni made with a bay leaf and a couple of sprigs each thyme and parsley (and if you have it, a fennel sprig) Generous pinch of saffron Freshly ground pepper 6 eggs 1 1/2 ounces Gruyère cheese, grated (6 tablespoons) 12 thin slices baguette, toasted (optional) Method: 1. Bring a large pot of water to a boil while you prepare the spinach. When the water comes to a boil, salt generously and add the spinach. Blanch for 30 seconds and transfer to a bowl of cold water without draining the water from the pot. Measure out 2 quarts of the boiling water and set aside. Drain the spinach, squeeze out excess water and chop coarsely. Set aside. 2. Heat the olive oil in a large, heavy soup pot or Dutch oven and add the onion and leek. Cook, stirring often, until tender, about 5 minutes. Add a generous pinch of salt and the garlic, stir over medium heat until the garlic smells fragrant, no more than a minute, and stir in the broth from the spinach, the potatoes, bouquet garni and salt to taste. Bring to a boil, add the saffron, and turn the heat to low. Cover and simmer 20 to 30 minutes, until the potatoes are tender but still intact and the broth is fragrant. 3. Stir in the spinach, cover and continue to simmer for another 10 minutes. Add pepper, remove the bouquet garni, taste and adjust seasonings. 4. Keep the soup at a bare simmer. Break each egg into the soup (I prefer to first break the egg into a teacup and then tip it into the soup). Cover and continue to simmer until the eggs are set, about 5 minutes. 5. Serve the soup in wide bowls with an egg in each one. Sprinkle gruyere over each egg, and garnish if desired with toasted rounds of baguette or whole-wheat bread rubbed with garlic. Yield: 6 servings Advance preparation: You can prepare the soup through Step 2 several hours ahead, or even a day ahead (refrigerate overnight) Nutritional information per serving (6 servings): 255 calories; 12 grams fat; 4 grams saturated fat; 2 grams polyunsaturated fat; 6 grams monounsaturated fat; 194 milligrams cholesterol; 25 grams carbohydrates; 5 grams dietary fiber; 196 milligrams sodium (does not include salt to taste); 14 grams protein Recipe by Martha Rose Shulman - http://bit.ly/xnNooJ 
For some reason these pink burgers tasted better to me after they’d sat for a day in the refrigerator. So make them ahead for quick meals through the week and reheat in a medium oven or a frying pan. Ingredients 2 cups cooked brown or white rice 1 cup finely diced or grated roasted beets - http://nyti.ms/H1FtSw 1/4 cup chopped fresh herbs, like a mixture of parsley and dill 1 15-ounce can white beans, drained and rinsed 1 tablespoon fresh lemon juice 1 egg 2 ounces goat cheese, crumbled Salt and freshly ground pepper 2 tablespoons extra virgin olive oil or canola oil, as needed Method 1. Preheat the oven to 375 degrees. Combine the rice, beets and herbs in a large bowl. 2. Purée the beans with the lemon juice and egg in a food processor fitted with the steel blade or with a fork. Scrape into the bowl with the rice and beets. Add the goat cheese, salt and pepper, and mix the ingredients together. 3. Moisten your hands and form 6 patties. 4. Working in batches, heat 1 tablespoon of the oil at a time in a heavy ovenproof skillet and brown the patties on one side for 2 minutes. Turn over onto the other side and place in the oven for 10 minutes. Serve with or without buns, ketchup and the works. Yield: 6 burgers Advance preparation: You can make these up to 3 days ahead, either through Step 3 or 4, and keep in the refrigerator. They can also be cooked ahead and reheated in a low oven or in a pan on top of the stove. Nutritional information per serving (6 servings): 227 calories; 10 grams fat; 3 grams saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 41 milligrams cholesterol; 29 grams carbohydrates; 5 grams dietary fiber; 238 milligrams sodium (does not include salt to taste); 10 grams protein 
A variation of this colorful stir-fry substitutes thinly sliced chicken for the tofu. Ingredients 12 ounces firm tofu, sliced about 1/4 inch thick 1 tablespoon low-sodium soy sauce (more to taste) 1 tablespoon Shao Hsing rice wine or dry sherry 2 teaspoons dark Asian sesame oil 1/4 teaspoon salt (more to taste) 1/4 teaspoon ground pepper, preferably white pepper 1/4 teaspoon sugar 2 tablespoons peanut oil or canola oil 1 tablespoon minced garlic 1 tablespoon minced ginger 1 medium carrot, cut in 1/4-by-2-inch matchsticks (about 1 cup julienne) 1 medium red bell pepper, cut in 1/4-by-2-inch matchsticks (about 1 cup julienne) 1 pound cabbage, cored and shredded 1/4 cup coarsely chopped cilantro (optional) Method 1. Place the tofu dominoes on paper towels. Place another paper towel on top and prepare the remaining ingredients. 2. In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and the sesame oil. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm’s length of your pan. 3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Reduce the heat to medium and stir-fry 1 to 2 minutes, until the tofu begins to brown. Add the garlic and ginger and stir-fry for no more than 10 seconds. 4. Swirl in the remaining oil and add the carrots, red pepper and cabbage. Turn the heat to high and stir-fry for 1 minute, or until the vegetables begin to soften. Add the salt, pepper and sugar, toss together and add the soy sauce mixture. Stir-fry for 1 to 2 minutes, until the vegetables are crisp-tender. Stir in the cilantro, and serve with grains. Yield: 4 servings. Advance preparation: This is a last minute stir-fry, but you can have your ingredients prepared hours ahead of cooking. Nutritional information per serving: 208 calories; 13 grams fat; 2 grams saturated fat; 5 grams polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 14 grams carbohydrates; 5 grams dietary fiber; 279 milligrams sodium (does not include salt to taste); 10 grams protein Variation: You can substitute chicken breast for the tofu. Slice it thin, across the grain. Add it to the hot wok in one layer and cook one minute without stirring, then stir-fry for another minute or two and remove from the pan. Add it back to the pan after you have stir-fried the vegetables for 1 minute and proceed with the recipe. |
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