Refreshing Green Gazpacho

Number of servings:   2-3
Oven

Ingredients

Quantity

 Ingredient

1

 Medium avocado – flesh cut into chunks

2-3

 Basil leaves, fresh

½ – 1

 Jalapeno (or can be optional), seeded and coarsely chopped

1 cup

 Baby spinach leaves

1 stalk

 Celery, coarsely chopped

1 clove

 Garlic, crushed

2 tbsp

 Red wine vinegar

1 tbsp

 Honey

2

 Ice cubes
Water as needed
Coarse salt – to taste
Freshly ground pepper – to taste

 

Method

  1. Combine all of the ingredients up to and including the ice cubes in a blender or food processor. Puree until smooth.
  2. Add a little water if it is too thick – do this by tsps. at a time to avoid over-thinning.
  3. Season with some or all of the pepper, vinegar, salt, more Jalapeno to taste.
  4. Refrigerate until cold.
  5. When serving – garnish with a dollop of Greek-style yogurt and a couple of drops of olive oil.

Adapted from: Epicurious/2013

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

California Wrap Sandwich Recipe

Serves 4

Heart Healthy Eating - California Wrap

Ingredients

Quantity Ingredient
4 – 10” Whole wheat tortillas
8 – 12 Leaf lettuce leaves, green or
red, washed
8 oz. Turkey breast, cooked, sliced thin
1-2 Ripe tomatoes, cut into 16 wedges
1 Ripe avocado, cut into 16 slices and tossed with 2 tsp.
Squeeze of lemon juice
Salt & pepper to taste
1 cup Shredded romaine or arugula
1/2 cup Low-fat Ranch dressing

 

Instructions

  1. Wrap tortillas in barely damp, doubled layers of paper towels. Microwave on high for 45 to 60 seconds. Alternatively, heat tortillas individually in an ungreased large skillet over medium heat.
  2. Lay tortillas on a cutting board and layer ingredients.
  3. Fan the leaf lettuce on the top three-quarters of each tortilla, then lay the turkey slices on top, followed by tomato and avocado.
  4. Season with salt and pepper to taste. Top with the romaine or arugula and some of the dressing.
  5. Fold up the bottom quarter of the tortilla; roll each sandwich into a cone shape.
  6. Secure the tortilla with a toothpick. Serve immediately.

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

Peachy Chicken Salad Recipe

Serves 4

Ingredients

Quantity Ingredient
2 Large fresh peaches
2 cups Cooked chicken, chopped
1/2 cup Thinly sliced Vidalia or red onions
1/2 cup Low-fat poppy seed dressing
6 cups Mixed salad greens, washed
1/2 cup Walnuts, 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

Sweet Potatoes Recipes

Serves 6 – 8
Heart Healthy Eating - Sweet Potatoes

 

Ingredients

Quantity Ingredient
6 small sweet potatoes
2 tbsp olive oil
1/2 – 3/4 tsp. cumin, ground
1/2 tsp. pepper
1/4 tsp. salt
Other seasons suggestions that could be used for a Cajun taste:
Cayanne pepper
Chili powder
Garlic powder

Preheat oven to 400º F

Instructions

  1. Lightly spray a foil lined cookie sheet with the vegetable spray.
  2. Peel, then cut each potato, lengthwise into 6 wedges.
  3. Place in a single layer on the cookie sheet.
  4. In a small bowl, combine the olive, oil, cumin, pepper and salt. Mix together, then pour over the potatoes. Toss the potatoes to coat them evenly with the mixture.
  5. Bake for 30 to 45 minutes until the potatoes are crispy on the outside but soft in the centre.
  6. Serve hot from the oven.

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

Apple Pancakes Recipe

heart healthy apple pancakes

Serves 12

 

Ingredients

Quantity Ingredient
1/4 cup sugar, granulated
1/2 tsp. cinnamon
1 cup all-purpose flour
1/2 tsp. salt, granulated
2 tsp. sugar
1 1/2 cups 1% milk
4 large eggs
3 – 4 Gala apples, large
2 tbsp. lemon juice, fresh
6 tbsp. butter, unsalted, cut into 12 pieces

 

Instructions

  1. In a small bowl, mix sugar (1/4 cup) and cinnamon together – set aside.
  2. In a large bowl, whisk together flour, salt and the 2 tsp. of sugar.
  3. Add milk slowly, whisking. Add eggs, 1 at a time, whisking well after each addition.
  4. Peel and core the apples. Cut into 1/8″ thick slices and then 1/8″ matchsticks – toss in a bowl with lemon juice.
  5. Fold the apples and lemon juice into the batter.
  6. In a 6″ non-stick skillet, melt 1 piece of butter over moderate heat. Add 1/3 cup of the batter and spread it to cover the bottom of the pan.
  7. Cook, reducing the heat if it is browning too quickly. Turn the pancake over once until golden on both sides. This should take about minutes – total.
  8. Slide onto a platter and keep warm in the oven.
  9. Complete the batter in the same way, giving a total of about 12 pancakes.
  10. Sprinkle the tops of each pancake with some of the cinnamon and sugar just before serving.

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