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

Minestrone Soup Fish Fillets With Yogurt Sauce Recipe

Serves 4

 

Ingredients

Quantity Ingredient
1 cup plain low-fat yogurt
1 English cucumber, shredded
2 Tbsp fresh dill, chopped
1 tsp lemon zest
1 Tbsp olive oil
1 Non-stick cooking spray
4 – 5 ounce fish fillets (trout, salmon, arctic char)
1 lemon cut in slices, split on one side and twisted
Pinch lemon 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

Salade Niçoise Recipe

Serves 4 – 6

 

Ingredients

Quantity Ingredient
1 Lettuce iceberg or romaine, washed, well dried
4 potatoes boiled, cut into bite-size pieces
4 Green olives pitted, quartered
4 Black olives, pitted, quartered
2 Celery stalks sliced
1 can Tuna (or 7 oz. fresh tuna grilled – rare)
4 Roma tomatoes quartered
1/2 lb. String beans parboiled
3 Eggs, hard boiled, quartered

 

Dressing

Quantity Ingredient
2 tsp 2 tsp
1 clove Garlic
6 Tbsp Olive oil
2 Tbsp Lemon juice
1 Tbsp Fresh basil
1 tsp Capers
1 Tbsp Fresh parsley

 

Instructions

  1. Tear lettuce into bite-size pieces; line a salad bowl with it.
  2. Layer potatoes, tuna, celery, olives, tomatoes, beans and eggs.
  3. In a food processor or blender, blend anchovy paste and garlic.
  4. Add remaining ‘dressing’ ingredients, mix well.
  5. Taste dressing for seasoning before adding salt and pepper.
  6. Pour dressing over salad just before serving – toss gently.
  7. Salt and pepper to taste

 

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

Open – Faced Vegetable Sandwich Recipe

Serves 2

 

Ingredients

Quantity Ingredient
4 tsp. / 20 ml Dijon mustard
2 Whole-wheat English muffins, split and toasted
1 cup / 250 ml Broccoli florets (small pieces)
1/5 cup / 50 ml Onion, chopped
1/5 cup / 50 ml Carrot, shredded
1/2 cup / 125 ml Low-fat Mozzarella cheese, shredded

 

Instructions

  1. Preheat broiler
  2. Spread mustard over the cut side of each English muffin half.
  3. Arrange broccoli, bell pepper and carrots over the mustard.
  4. Sprinkle each half with cheese.
  5. Place the English muffin halves on the rack of a broiler pan or a cookie sheet.
  6. Broil about 4 inches / 10 cm from the heat.
  7. Broil for about 2 to 3 minutes or until cheese melts – watch closely.

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