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Spring Heart-Healthy Recipes
For each main-course salad, choose:
• 2 cups of packed salad greens, such as spring mix
Add cooked protein, such as:
• 3 ounces packaged cooked chicken breast strips or other lean cooked chicken
Add a few vegetables, which give the salad flavor, texture, and color with few calories.
• 1 scallion and 1 medium celery stalk, sliced thin, for example
For character without a lot of calories, consider fresh fruit.
• 1/2 medium apple, halved, cored, and cut into medium dice, fore example
For sweetness, add a little dried fruit.
• 2 tablespoons dried cherries or cranberries, for example
For texture, flavor, and substance, sprinkle in toasted nuts.
• 1 tablespoon toasted pecans, coarsely chopped, for example
Season each salad portion with:
• An overflowing tablespoon of extra-virgin olive oil
• A generous pinch of salt, and a few grinds of ground black pepper
Toss salad to coat evenly with oil, salt and pepper, then, season each salad portion with:
• 2 teaspoons of balsamic, red-wine, rice-wine, or sherry vinegar or fresh lemon juice
Toss again to coat. Taste salad and adjust flavorings, including more vinegar (or lemon juice) salt or pepper.
 Marinade
1/4 cup olive oil
2 teaspoons grated lemon peel
1/4 cup fresh lemon juice
1 teaspoon Greek seasoning
1/2 teaspoon oregano
1/2 teaspoon salt
Kabobs
3/4 lb. large raw shrimp, shelled and deveined*
12 canned extra small artichoke hearts or artichoke heart quarters
12 large pitted kalamata olives
2 tablespoons crumbled feta cheese, optional
Combine olive oil, lemon peel, lemon juice, Greek seasoning, oregano and salt in large plastic food storage bag; flex to mix well. Add shrimp and seal; toss to coat. Marinate in refrigerator at least 4 hours or overnight, turning occasionally.
Heat grill to medium direct heat. Meanwhile, add artichoke pieces and olives to marinade; toss to coat. Thread shrimp, artichokes and olives on 4 12-inch to 14-inch skewers (or place in grill basket).
Grill covered 5 to 8 minutes or until shrimp are opaque, turning once or twice. Remove to serving platter; sprinkle with feta cheese, if desired.
4 servings (4 kabobs)
Variation:
*If desired, substitute 3 boneless skinless chicken breast halves for shrimp. Cut chicken into 1 1/2-inch pieces. Marinate and grill as directed for shrimp.
Recipe courtesy of the North American Olive Oil Association
 Prep time: 23 minutes
Chill time: 1 hour
Cook time: 18 minutes
Total time: 1 hour 41 minutes
1 2/3 cup flour
3/4 teaspoon baking powder
1/8 teaspoon salt
1/3 cup butter or margarine, softened
1/3 cup granulated sugar
1/2 cup powdered sugar
1 1/2 teaspoons grated lemon peel
1 1/2 teaspoons grated lime peel
3 tablespoons finely chopped fresh mint OR 1 tablespoon finely chopped rosemary leaves
1/4 cup Extra Light Olive Oil
1 egg
Sugar
Mix flour, baking powder and salt in small mixing bowl; set aside. Cream butter, granulated sugar and confectioners' sugar, lemon and lime peels and mint in large mixing bowl. Blend in olive oil and eggs. Stir in flour mixture. Cover and refrigerate for 1 to 2 hours. Preheat oven to 350ºF.
Shape dough into 3/4-inch balls; place 2 inches apart on ungreased baking sheet. Dip tops in sugar; place on baking sheet, sugared side up. Flatten to 1/8-inch thickness with fork or bottom of drinking glass dipped in granulated sugar. Bake 7 to 11 minutes, or until cookies appear set in center. Carefully remove cookies from pan immediately. Cool on wire rack.
About 2 1/2 dozen cookies
© North American Olive Oil Association
 3/4 cups orzo pasta, cooked and drained (2 cups cooked)
1/2 medium cucumber, halved lengthwise, seeded and diced
1/4 cup finely chopped mushrooms
1/4 cup chopped orange bell pepper
1 medium green onion, sliced
2 tablespoons chopped fresh dill
1/3 cup pure or extra light olive oil
1 1/2 teaspoons grated lemon peel
2 tablespoons lemon juice
1/4 teaspoon salt
Blend all ingredients in medium bowl; toss to mix. Cover and refrigerate at least 30 minutes to blend flavors.
6 servings
Tip: For a decorative finish, sprinkle course salt on top of salad before serving.
Recipe courtesy of the North American Olive Oil Association
 2 1/2 cups frozen kernel corn
5 tablespoons extra virgin olive oil
1 (15-oz.) can black beans or dark red kidney beans, rinsed and drained
1/3 cup finely chopped radishes
3 medium green onions, sliced
2 tablespoons red wine vinegar
1/2 teaspoon ground cumin
1/2 teaspoon dry thyme leaves
1/4 teaspoon garlic pepper seasoning
Heat grill to high direct heat.* Combine corn and 2 tablespoons olive oil in medium bowl; mix well to coat thoroughly. Spread corn in single layer on foil or in disposable foil pan. Place on grill. Grill in single layer 6 to 9 minutes or until corn is golden brown, stirring carefully (being careful not to rip foil) once or twice. Remove from heat.
Combine corn and remaining ingredients, including remaining 3 tablespoons oil. Toss to mix well.
8 servings
*If desired, corn can be prepared in large nonstick skillet over medium-high heat. Heat skillet; add corn mixture to skillet. Cook 7 to 11 minutes or until golden brown, stirring occasionally.
Recipe courtesy of the North American Olive Oil Association
 1 lb. (about 4 cups) fresh strawberries, hulled and quartered
1 1/2 teaspoons grated orange or tangerine peel
1/4 cup orange or tangerine juice
1 tablespoon extra virgin olive oil
1 tablespoon honey
Combine all ingredients in plastic food storage bag. Seal and toss to mix and coat evenly. Let stand 30 minutes or refrigerate up to 4 hours.
Spoon into dessert dishes or over thin slices of angel food or pound cake, if desired.
4 to 6 servings
TIP: If desired, add 1 tablespoon thinly sliced fresh basil leaves to strawberries.
Recipe courtesy of the North American Olive Oil Association
1/2 cup large Greek, ripe or kalamata olives
1/2 cup large stuffed Spanish (green) olives
1/2 medium red bell pepper, cut into 16 pieces
1/2 cup small peeled pearl onions
4 oz. whole milk mozzarella cheese,* cut into 16 pieces (about 1 inch)
4 medium mushroom caps, quartered
1/3 cup extra virgin or pure olive oil
3 tablespoons white wine vinegar
2 tablespoons thinly sliced fresh basil
1/2 teaspoon garlic pepper
1/4 teaspoon sugar
Combine all ingredients in large food storage bag or nonmetallic bowl. Seal and toss (or stir) to mix and coat evenly.
Refrigerate at least 4 hours or overnight to blend flavors, turning or stirring frequently. With slotted spoon, remove pieces and pile into bowl or onto serving platter. Serve with small toothpicks.
8 to 10 servings
*If desired, provolone or part skim, low-moisture mozzarella can be substituted for fresh mozzarella.
Recipe courtesy of the North American Olive Oil Association
 Prep time: 27 minutes
Cook time: 20 minutes (included in prep time)
Total time: 30 minutes
MAKE-AHEAD TIP: If desired, prepare recipe in advance without adding romaine and avocado. Toss romaine and avocado with remaining ingredients before serving.
Salad
2 cups frozen or canned (well drained) corn
1 (15 1/2-oz.) can black beans, lightly rinsed and drained
2 roma tomatoes, chopped
4 green onions, sliced
1/3 cup chopped cilantro
4 oz. Cotija cheese*, crumbled
Dressing
1/3 cup Olive Oil
1 1/2 teaspoons grated lime peel
3 tablespoons lime juice (or rice vinegar)
1/2 teaspoon ground cumin
1 teaspoon brown sugar
1/2 teaspoon salt
1 chipotle chile in adobo sauce with 1/2 teaspoon adobo sauce, finely chopped **
5 cups torn romaine lettuce
1 medium avocado, peeled, pitted and cubed, optional
1 cup coarsely broken tortilla chips, optional
In large bowl, combine corn, black beans, tomatoes, green onions, cilantro and cheese; toss to mix.
In measuring cup or small bowl, blend dressing ingredients. Add romaine, avocado and dressing to salad; toss to mix. Garnish with broken tortilla chips before serving, if desired.
10 to 12 servings (about 10 cups)
*Cotija Cheese: a firm, salty Mexican cheese, similar to a Feta cheese. Cotija Anejo is another version of Cotija that has been aged for a longer period of time. It is often found in the deli section of the supermarket or is available in specialty stores. If desired, substitute 1 cup diced Monterey Jack or Muenster cheese for Cotija.
**Chipotle chiles are often packed in adobo sauce, a Mexican dark-red rather piquant sauce made from ground chiles, herbs and vinegar.
© North American Olive Oil Association
Prep Time: 5 minutes
Cook Time: 15 to 20 minutes
1/4 cup extra virgin olive oil
3 medium garlic cloves, minced
1 (28-oz.) can crushed tomatoes or whole tomatoes packed in puree
Ground black pepper and salt
2 tablespoons minced fresh parsley leaves (optional)
1 tablespoon salt
1 (1-lb.) package spaghetti
Grated Parmesan cheese
In large saucepan or Dutch oven over medium-high heat, heat 2 tablespoons oil and garlic until garlic starts to sizzle. Stir in tomatoes; bring to a simmer. Continue to simmer over medium-low heat to blend flavors, about 10 minutes, adding a little water, if necessary, to make a sauce that is neither gloppy nor watery. Taste the sauce and season with pepper and salt, if necessary. Stir in remaining 2 tablespoons olive oil and parsley.
While sauce simmers, prepare spaghetti. In large pot over medium-high heat, bring 2 quarts of water to boil. Add salt and pasta to the boiling water. Cook, partially covered and stirring frequently, until just tender. Drain and return spaghetti to pot. Add about two-thirds of the sauce to the pasta and toss. Serve, topping each with a portion of remaining sauce and Parmesan cheese.
6 servings; 1/3 cup each (2 cups sauce; enough to sauce 1 pound of pasta)
© Copyright North American Olive Oil Association
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| THAT the olive tree was first cultivated in 6,000 B.C.
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For what cooking task do you most use olive oil?
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