Serves 6
Oven 375 Degrees

Ingredients

QuantityIngredient
1/2 cupDried cherries (or raisins if not available)
 Zest of 1 whole orange or lemon
1 cupSugar (or Splenda if desired)
1 tbsp.Flour
1/2 tsp.Ground ginger
1/4 tsp.Salt
3Granny Smith apples, large, peeled chopped (about 4 cups)
6-8 oz.Cranberries, fresh or frozen, cleaned, rinsed, drained
  
Topping 
1/2 cupPanko crumbs (Japanese breadcrumbs) – use regular if not available
2 tbsp.Brown sugar
1/4 tsp.Ground ginger
2 tbsp.Butter, melted

Instructions

  1. Preheat oven
  2. Prepare baking pan – use a 10″ quiche
  3. Soak the cherries/raisins if needed, in 1/2 cup warm water for 20 minutes, drain.  Combine them with the fruit zest in a small bowl.
  4. In a large bowl, mix together, sugar/Splenda, flour ginger and salt.
  5.  Into the bowl, stir in the apples, cranberries, and dried cherries/ currants and the zest.
  6. Turn this into the prepared baking pan.
  7. In a small bowl, mix together all the topping ingredients.
  8. Sprinkle over the top of the fruit
  9. Bake for 45 minutes until bubbly and many of the cranberries have popped.

Serve warm alone, or topped with 1/2 cup low-fat frozen yogurt.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian).

If you have nutrition questions 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

QuantityIngredient
2 tsp.Vegetable oil
1Sweet onion, finely chopped
1 cloveGarlic, minced
1 tsp.Dried dill weed
Pepper 
1Potato, peeled, cut into ½ inch cubes
1 ½ cupsCorn kernels, fresh or frozen (thawed)
2 cupsWater
¼ cupAll-purpose flour
2 cups1% Milk
1 lbRaw 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.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian).

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

Ingredients

QUANTITYINGREDIENT
1 cupplain low-fat yogurt
1English cucumber, shredded
2 Tbspfresh dill, chopped
1 tsplemon zest
1 Tbspolive oil
1Non-stick cooking spray
4 – 5ounce fish fillets (trout, salmon, arctic char)
1 lemoncut in slices, split on one side and twisted
Pinchlemon pepper or other flavour (non-salt)

Instructions

  1. Combine first 6 ingredients. Mix well, cover, refrigerate until ready to serve.
  2. Do not prepare more than two hours ahead or the cucumber might make the sauce watery. If this happens, drain off excess liquid and mix well again. Taste for seasoning.
  3. Spray a broiling pan with non-stick cooking spray.
  4. Place the fish on the pan, season, place under the broiler 4 inches from the heat.
  5. Broil for about 8 minutes until fish flakes easily. Do not overcook.
  6. Serve with a twist of lemon on top and a cup of the sauce on the side. Serve the rest of the sauce in a bowl on the table with one cup of plain low-fat yogurt

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 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

Serves 4

Ingredients

QUANTITYINGREDIENT
2Large fresh peaches
2 cupsCooked chicken, chopped
1/2 cupThinly sliced Vidalia or red onions
1/2 cupLow-fat poppy seed dressing
6 cupsMixed salad greens, washed
1/2 cupWalnuts, chopped, toasted

Instructions

  1. Chop 1 peach into 1/2” pieces; place in large bowl.
  2. Add chicken and onion; toss with dressing to coat.
  3. Add greens and walnuts to bowl and toss to coat. Mound salad on large plate.
  4. Cut remaining peach in thin wedges and place on top to garnish.

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 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

This meal serves 4

Ingredients

QuantityIngredient
1 lb.Ground Chicken
1/2 cupBreadcrumbs
1/4 cupParmesan cheese, freshly grated
2 tbsp.Fresh parsley, finely chopped
1 tsp.Oregano, dried
1 tsp.Thyme, dried
1/2 tsp.Salt
3-1 litre boxesLow-sodium chicken broth
2-28 fl. oz. cansTomatoes, diced, with juice from cans
8Carrots, diced
5Potatoes, peeled, diced
2Onions, chopped
4 clovesGarlic, chopped
1 tsp.Oregano, dried
2 tsp.Thyme, dried
4 tsp.Parmesan cheese, freshly grated

Instructions

  1. Combine the first 7 ingredients in the list very well.
  2. With moistened hands, form 1″ diameter meatballs (chicken).
  3. In a large soup pot/Dutch oven, bring the broth to a boil.
  4. Drop meatballs into the broth and cook at medium-high for 5 minutes.
  5. Add tomatoes, their juice, carrots, potatoes, onions, garlic, oregano, and thyme.
  6. Lower heat to medium
  7. Simmer, uncovered, breaking up the tomatoes with the back of a spoon.  Simmer for about 45 minutes until meatballs are cooked through and the vegetables are tender.
  8. Season to taste with pepper and try not to use any salt.
  9. Serve in a deep soup bowl (helps keep it nice and hot) and just before serving, sprinkle a teaspoon of the grated cheese on top of each bowl.

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 counseling, Marsha provides group lectures, seminars, and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition questions 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