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

Miso Chicken Recipe

Serves 4

 

Ingredients

Quantity Ingredient

4

Boneless, skinless chicken breasts

1 tsp.

Canola oil

Marinade

2 tbsp.

Miso paste

1 ½ tsp.

Sesame oil

1 ½ tsp.

Ginger, chopped

2 tsp.

Garlic, chopped

¼ tsp. or more to taste

Red pepper flakes

1 tbsp.

Water

 

Instructions

  1. Place chicken in shallow baking pan.
  2. In a small bowl, combine all marinade ingredients well.
  3. Pour marinade over chicken.
  4. Cover and chill for 1 – 2 hours.
  5. Remove chicken from marinade – discard any remaining.
  6. In a large skillet, heat canola oil – medium high heat.
  7. Cook chicken about 4 minutes per side – until not pink inside.

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

Country Corn & Edamame Salad Recipe

edamame salad

Serves 4

Ingredients

Quantity Ingredient

1 ½ cups

 Corn niblets, frozen (cooked and drained)

1 cup

 Edamame, shelled (cooked and drained)

¼ cup

 Sweet onions (chopped)

½ cup

 Red pepper, finely diced

1 tbsp.

 Cilantro or parsley (finely chopped)

Dressing

  

1 tbsp.

 Light mayo

1 tbsp.

 Fresh lemon juice

1 ½ tsp

 Fresh ginger, grated

1/8 tsp.

 Salt

1/8 tsp.(or more to taste)

 Fresh ground pepper

 

Instructions

  1. Place all vegetables and herbs into a decorative bowl.
  2. In a small bowl combine all dressing ingredients – mix well.
  3. Pour dressing over the vegetables and herbs – mix well.
  4. Chill until ready to serve – at least 1 hour to allow flavours to blend.

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

Garlicky Spaghetti Squash

spaghetti_squash

Serves 8

Ingredients

Quantity Ingredient
1 tbsp. Olive oil
4 cloves Garlic, minced
1 Spaghetti squash (4-5 lbs)
1/2 cup Fresh parsley, chopped
1/2 cup Zucchini, grated
1/2 cup Yogurt, plain, low fat
  Salt and pepper to taste

 

Instructions

  1. Heat oil in a small pan and then cook garlic in it for 1 to 1 1/2 minutes, do not brown it.
  2. Squash can be microwaved or steamed (baking too, but that takes longer)
    *The squash is properly cooked when a fork can easily pierce the skin.
    *Microwaving – pierce squash all over and place in microwave-safe dish.  Microwave on high, for about 5 or 6 minutes per pound (so for 5 lb. squash about 25 minutes).  Half way through the cooking, turn the squash over.
    *Steaming – cut the squash in half lengthwise and scoop out the seeds.  Steam for 15-20 minutes or until tender.
  3. Cut the cooked squash in half lengthwise (unless you have already done that to cook it).
  4. Run the tines of the fork lengthwise over the squash to loosen the strands, scoop out the strands into a baking dish or bowl.
  5. In a small bowl, mix together, the garlic, parsley, zucchini and yogurt.  Taste for seasoning using as little salt as possible.  Use as much pepper as you enjoy.
  6. Toss the mixture with the squash and serve.

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