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

Zesty Squash Soup Recipe

Serves 4

Ingredients

Quantity

Ingredient
2 Butternut squash (about 1 3/4 pounds – total)
1 tsp.

Olive oil
1 tsp.

Ginger, ground
1 c.

Sweet onion, chopped
6 c.

Vegetable or chicken broth (low sodium)
1/4 c. Green onions, thinly sliced
4 tsp.

Llow-fat yogurt
4 tsp.

Dry-roasted peanuts, chopped

 

Instructions

  1. Pierce each squash with a fork.
  2. Microwave at high for 20 minutes or until tender. Cool.
  3. Cut each squash in half lengthwise. Discarding the seeds and membrane.
  4. Remove the pulp to use for the soup.
  5. In a heavy saucepan, heat the oil and add the ginger and the sweet onion. Sauté until the onion is soft and golden brown.
  6. Add the broth and simmer for 20 minutes.
  7. Using a wand blender, blend the soup (while in the pot). Taste for seasoning and adjust as needed – using ginger, pepper and only if necessary, salt.
  8. Top each of the 4 servings with a teaspoon each of the green onion, yogurt and peanuts.

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

Tart Apple Buttermilk Cake Recipe

Serves 4
Pre-heat oven to 350

Ingredients

Quantity Ingredient

2/3 cup

Flour plus extra for dusting pan

3 tbsp.

Unsalted butter, softened or soft margarine

2/3 cup +

1 tbsp.

sugar

¼ cup

Buttermilk

2

Egg whites

1/3 cup

Polenta (or cornmeal)

¾ tsp.

Baking powder

¾ tsp.

Vanilla extract

4

Tart apples like Granny Smith – peeled, cored and thinly sliced

 

Instructions

  1. Coat a 9” round cake pan with cooking spray and dust with flour.
  2. In the electric mixer, beat, butter/margarine and 1/3 cup of the sugar until fluffy.
  3. Beat in the next 1/3 cup of sugar and beat well.
  4. Add the buttermilk and the egg whites, one at a time.  Beat well.
  5. In another bowl, mix flour, polenta/cornmeal and baking powder.
  6. Add to the other mixture along with the vanilla. Mix well.
  7. Pour into the prepared baking pan.
  8. Arrange apple slices on the top.
  9. Sprinkle with the remaining 1 tbsp. sugar.
  10. Bake 40-45 minutes until tests done.

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