corn potato shrimp chowder recipe

Number of servings: 4

Quantity Ingredient
2 tsp. Vegetable oil
1 Sweet onion, finely chopped
1 clove Garlic, minced
1 tsp. Dried dill weed
Pepper  
1 Potato, peeled, cut into ½ inch cubes
1 ½ cups Corn kernels, fresh or frozen (thawed)
2 cups Water
¼ cup All-purpose flour
2 cups 1% Milk
1 lb Raw medium size shrimp, shell off
1 tsp. Lemon zest, grated
3 tbsp. Lemon juice, fresh squeezed

Method

  1. In a large pot, heat oil over medium heat.
  2. Sautḗ onion, garlic and dill weed for about 5 minutes or until the onions are softened.
  3. Stir in potatoes, corn and water; bring to a boil over high heat.
  4. Cover, reduce heat to medium-low and simmer for 5-10 minutes or until the potatoes are almost tender.
  5. Increase heat to medium.
  6. Whisk flour into the milk and gradually stir this into the pot. Stir gently.
  7. Stir in shrimp. Simmer, uncovered and stirring gently but often for about 5 minutes – until the shrimp are firm and pink and the soup has thickened. – do not let this boil.
  8. Stir in lemon zest and juice.
  9. Season with pepper, to taste.

Enjoy!

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have a nutrition question for our dietician, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Number of servings: 4-6

Quantity Ingredient
2 tbsp. Rice vinegar
1 tbsp. Dijon mustard
1 tbsp. Fresh parsley, minced
2 tsp. Canola oil
1 clove Garlic, minced
¼ tsp. Ground pepper
1 lb Boneless, skinless chicken breasts

Method

  1. Cut the chicken breasts into 3-4 strips each – depending on how large they are.
  2. In a medium bowl, mix together – vinegar, mustard, parsley, oil, garlic and pepper.
  3. Pour this over the chicken strips, mix well to coat evenly.
  4. Let stand 10 minutes, or cover and refrigerate up to 24 hours.
  5. Heat the grill or BBQ to medium-high heat.
  6. Place the marinated chicken strips on the greased grill/BBQ for about 5 minutes each side. Turn once or twice and check the temperature to make sure it has reached 165⁰ F.

NOTE: These can be used with vegetables and rice or potatoes or, in a sub bun with garnishes, or cut into a salad. It’s always handy to have these on hand but keep them covered and refrigerated for no longer than 3 days.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have a nutrition question for our dietician, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Number of servings:  4

Quantity Ingredient
4 Green onions, chopped
3 cloves Garlic, minced
1 large Baking potato, peeled and diced (about 1 ½ cups)
1/8 tsp Ground nutmeg
1 ½ cups Reduced sodium – vegetable or chicken broth
1 pkg (227g) Baby spinach
1 cup Frozen green peas, thawed
2 cups 1 % milk
2 tbsp. Lemon juice, freshly squeezed
Pepper To taste
¼ cup Low-fat sour cream
3 tbsp. Fresh chives, chopped

Method

  1. In a medium pot, combine green onions, garlic, potato nutmeg and broth and bring to a boil over high heat.
  2. Cover, reduce the heat to medium-low and boil for 5-10 minutes or until the potatoes are almost tender.
  3. Stir spinach and peas into the soup. Cover and boil for about 5 minutes, or until the spinach is tender.
  4. Use an immersion blender in the pot, or transfer to a blender in batches. Puree until smooth.
  5. Return the soup to the pot, add the milk and heat over low heat, stirring for 2-3 minutes until steaming. Do not let it boil.
  6. Drizzle in lemon juice, stirring constantly. Season with pepper to taste.
  7. In a small bowl, stir together sour cream and chives.
  8. Ladle the soup into each bowl and garnish with a dollop of the herbed sour cream – swirl slightly.

Enjoy!

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have a nutrition question for our dietician, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

From February 7th to the 14th, is Congenital Heart Disease Awareness Week in Canada. Although the disease is not well-known to many Canadians, it is one of the most common birth defects, affecting one in every one hundred children. At the Mikey Network, we understand the impact that this disease can have on individuals and families, as we regularly deal with young men and women who have CHD.

For those that don’t know, the word congenital means “present at birth”. The congenital heart defect occurs when the heart or the blood vessels near the heart don’t develop normally before birth.

There is no known cause for the disease, but in traceable cases, it is often caused by:

  • Viral infections such as measles.
  • Inherited
  • Down Syndrome
  • Drug or alcohol abuse during pregnancy

Although it is one of the more common birth defects, the survival of children with the disease has greatly increased thanks to medical advances in Canada and around the world.  Today, more than 90% that have (CHD), survive well into their adult life.

To learn more about CHD, we recommend the following resources.

Canadian Congenital Heart Alliance – Great resource for both children and adults that are affected by the disease.

University of Ottawa Heart Institute – Provides great insight into CHD, and defines symptoms and specific forms of the disease. They also have a clinic that provides care to adults with congenital heart defects once they become adults.

Canadian Adult Congenital Heart Network – pools the knowledge and experience of congenital heart disease professionals.

 

This February is Heart Month in Canada. Promoted by Health Canada, this month aims to raise awareness for heart-related illnesses and causes, while encouraging Canadians to take steps to improve upon their own heart health.

The significance of Heart month is still not lost on Canadians, as Heart disease is still one of the leading causes of death in Canada. In 2017 alone, heart disease affected 2.4 million Canadian Adults.

Fortunately, we can all reduce the risk of heart disease by making healthier lifestyle choices, including quitting smoking, eating a healthy and balanced diet, getting the proper amount of sleep, exercising regularly and monitoring our blood pressure and cholesterol levels.

Throughout the month of February, we will be sharing heart-healthy tips on our blog, as well as on our social media channels to help you to improve your heart health. Below are some key heart health tips that you should aim to keep all year round.

Heart Healthy Tips

  1. DO NOT SMOKE: if you have never smoked, don’t start. If you do smoke, quit. You will increase your life by 5 years for every year you are smoke free.
  2. Enjoy a balanced, nutritious diet. Limit fat intake to between 15% and 30% of your total number of daily calories.
  3. Exercise regularly, 20 minutes 3-4 times per week, or a minimum of a brisk walk daily.
  4. Moderate your intake of alcohol. Guidelines by Health Canada suggest limits of two drinks per day…either 12 oz. Beer, or 5 oz. Wine or 1.5 oz. Spirits.
  5. Limit your intake of salt and caffeine. (No more than the equivalent of four regular cups of coffee per day.)
  6. Try to get 8 hours of sleep each night.
  7. Have regular check-ups with your physician. Early detection is the key to a successful solution.
  8. Keep a positive attitude and wear a smile… it takes only 22 muscles to smile, but 37 to frown.
  9. Make time for leisure activities such as reading, hobbies, sports, TV etc.
  10. Invest in CPR and AED education and training, and encourage your family and friends to do the same.