Zucchini Soup Recipe

Serves 6 to 8

 

Ingredients

Quantity Ingredient
1 meduim onion, chopped
1 tbsp olive oil
1 clove of garlic, minced
3 to 4 medium zucchini, coarsely chopped
1 celery stalk, sliced
1 large carrot, coarsely chopped
8 cups chicken broth or vegetable broth
1 tbsp salt
1/2 tsp pepper
2 cups boiling water

 

Instructions

    1. In a soup pot, sauté onion in oil unitl soft and golden.
    2. Add remaining vegetables and sauté for about 10 minutes.
    3. Add chicken broth and seasoning and brin gto a boil.
    4. Simmer, uncovered, 30 to 45 minutes.
    5. Cool slightly and purée using a blender or blender wand. Taste for seasoning. Freezes well. Garnish with croutons or zucchini slivers.

 

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

Chocolate Cake Recipe

Servings: 32 pieces
Preheat oven to 350º F.

 

Ingredients

Quantity Ingredient
1 1/2 cups white sugar
2/3 cup canola oil
2 eggs
2 tsps. vanilla extract
2 2/3 cups all-purpose flour
2/3 cup cocoa
2 tsps. baking powder
2 tsps. baking soda
1 tsp. salt
2 cups boiling water

 

Instructions

  1. In a large bowl, beat sugar, oil, eggs and vanilla for 4 minutes.
  2. In another bowl, sift together, flour, cocoa, baking powder, baking soda and salt.
  3. Add flour mixture alternately with boiling water to the sugar mixture.
  4. Beat well after each addition.
  5. Pour into an oiled and floured 9 x 13 pan.
  6. Bake 40 minutes or until the cake springs back to the touch.
  7. Yield: 32 pieces (118 calories and 4.5 g fat each)

NOTE: cut pieces smaller for fewer calories and less fat per piece

 

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 Recipe

Serves 8 (1 cup each)

Ingredients

Quantity Ingredient
2 cups / 500 mL Cooked, frozen white navy beans. If using canned, rinse well.
1 cup / 125 mL Whole-wheat pasta (either shells or elbows), uncooked
2 tbsp. / 25 mL Olive oil
1 medium Onion, chopped
2 cloves Garlic, chopped
2 ribs (stalks) Celery, chopped
4 ripe Tomatoes, cubed
1 medium Zucchini, cubed
1 lb. / 250 g Fresh green beans, sliced into 1" / 2.5 cm pieces
1 tsp. / 5 mL Fresh pepper or to taste
8 cups / 2 L Water
1 tbsp. / 15 mL Dried basil
1 clove Garlic, whole
2 tbsp. / 25 mL Parmesan cheese

 

Instructions

  1. Thaw navy beans or cook as needed. Set aside.
  2. Cook pasta – do not add salt, drain and set aside.
  3. Heat oil in large skillet, add onion, chopped garlic, carrots and celery. Saute until onion is translucent.
  4. Add tomatoes, zucchini, green beans, pepper and water.
  5. Bring to a boil, then reduce heat, partially cover and simmer for 30 minutes.
  6. Add the navy beans and pasta. If soup is too thick, add a little extra water.
  7. In a blender or food processor – place basil, whole garlic clove and 1 cup of the soup from the pot. Blend until smooth and then return this all back into the pot of soup.
  8. Mix well, heat to hot and serve with a small sprinkle of Parmesan cheese on top of each bowl.

Do you have a heart healthy recipie that you would like to share? Send your recipies to info@mikeynetwork.com

Hearty Chicken Chili Recipe

chicken chili

Serves 8

 

Ingredients

Quantity

Ingredient
2 tsp.

Olive oil
3 c.

Onion, chopped
1/4 c.

Chilli powder
1 1/2 tsp.

Dried oregano
1 1/2 tsp.

Ground cumin
1/2 tsp.

Salt
3

Garlic cloves, minced
3 c.

Chicken stock, low sodium
1-15 oz. can

Kidney beans, drained & rinsed
1-15 oz. can

Black beans, drained & rinsed
1-19 oz. can

Diced tomatoes, NOT drained
2 lb.

Roasted chicken breast, diced
1/2 c.

Low-fat cheddar cheese, shredded
1/2 c.

Low-fat yogurt

 

Instructions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add onion; saute 5 minutes – until golden brown.
  3. Add chili powder and next 4 ingredients (powder through garlic); saute 30 seconds.
  4. Add chicken stock, beans, and tomatoes – bring to a boil.
  5. Reduce heat to medium-low, simmer 30 minutes.
  6. Stir in chicken, simmer 15 minutes.
  7. Serve with cheese and yogurt on the side as a 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

Warm Winter Fruit Recipe

 

warm winter fruit recipe

Serves 8

Ingredients

Quantity

Ingredient
1 c.

Light brown sugar, packed
1 tsp.

Ground ginger
1 tsp.

Ground cinnamon
2 tbsp.

Butter or margarine
2

Quinces (3/4 lb.) cut into 8 wedges
3 c.

Bartlett pears, peeled, sliced (about 1 ½ lb.)
3 c.

Granny Smith apples, peeled, sliced (about 2 lb.)
Pinch

Freshly ground black pepper
 

Cinnamon and sugar mixture for garnish

 

Instructions

      1. Combine first three ingredients in a small bowl; set aside.
      2. Melt butter in a large nonstick skillet over medium heat.
      3. Add quinces; cover and cook 6 minutes, stirring occasionally.
      4. Add sugar and spice mixture, pears and apples; cover and cook 12 minutes, stirring occasionally.
      5. Stir in pepper.
      6. Divide among 8 fruit nappies and garnish with a sprinkle of cinnamon/sugar mixture, if desired.

NOTE: This dish will hold up for 3 days if refrigerated in an airtight container.  To serve, reheat over low heat.

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