With the summer season upon us, it means that many Canadians will be taking full advantage of the outdoors. Summer allows us to enjoy activities that we wouldn’t normally have the ability to do the rest of the year as the environment is often too cold.

For these reasons, Canadians tend to gravitate towards BBQing and eating outdoors as primary summer activities.

The change in climate doesn’t always provide you with the best benefits though, as foods that you reserve for summer can also bring a lot of risk to your diet. Many of us are prone to gravitating towards less healthy choices that might be higher in fat, such as burgers and hot dogs.

Here are some heart-healthy food ideas for you to consider this summer:

Heart Healthy Meals

Tilapia and Vegetables

Grilled Corn Salsa

Piri Piri Chicken

Bulgur Wheat Salad

Peachy Chicken Salad

Summer Fruit Smoothie Ice Pops

Vanilla Lemon Berry Parfaits

Tart Apple Buttermilk Cake

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.

If you have a nutrition question for our dietitian, 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

Servings: 32 pieces
Preheat oven to 350º F.

Ingredients

QUANTITYINGREDIENT
1 1/2 cupswhite sugar
2/3 cupcanola oil
2eggs
2 tsps.vanilla extract
2 2/3 cupsall-purpose flour
2/3 cupcocoa
2 tsps.baking powder
2 tsps.baking soda
1 tsp.salt
2 cupsboiling 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 for 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 counseling, Marsha provides group lectures, seminars, and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have a 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

Serves 4

Ingredients

QUANTITYINGREDIENT
2Large fresh peaches
2 cupsCooked chicken, chopped
1/2 cupThinly sliced Vidalia or red onions
1/2 cupLow-fat poppy seed dressing
6 cupsMixed salad greens, washed
1/2 cupWalnuts, 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

Serves 4

Ingredients

QuantityIngredient
1 lb.Ground Chicken
1/2 cupBreadcrumbs
1/4 cupParmesan cheese, freshly grated
2 tbsp.Fresh parsley, finely chopped
1 tsp.Oregano, dried
1 tsp.Thyme, dried
1/2 tsp.Salt
3-1 litre boxesLow-sodium chicken broth
2-28 fl. oz. cansTomatoes, diced, with juice from cans
8Carrots, diced
5Potatoes, peeled, diced
2Onions, chopped
4 clovesGarlic, chopped
1 tsp.Oregano, dried
2 tsp.Thyme, dried
4 tsp.Parmesan cheese, freshly grated

Instructions

  1. Combine the first 7 ingredients in the list very well.
  2. With moistened hands, form 1″ diameter meatballs (chicken).
  3. In a large soup pot/Dutch oven, bring the broth to a boil.
  4. Drop meatballs into the broth and cook at medium high for 5 minutes.
  5. Add tomatoes, their juice, carrots, potatoes, onions, garlic, oregano and thyme.
  6. Lower heat to medium
  7. Simmer, uncovered, breaking up the tomatoes with the back of a spoon.  Simmer for about 45 minutes until meatballs are cooked through and the vegetables are tender.
  8. Season to taste with pepper and try not to use any salt.
  9. Serve in a deep soup bowl (helps keep it nice and hot) and just before serving, sprinkle a teaspoon of the grated cheese on top of each bowl.

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

Serves 4

Ingredients

QuantityIngredient
1 lb.Ground Chicken
1/2 cupBreadcrumbs
1/4 cupParmesan cheese, freshly grated
2 tbsp.Fresh parsley, finely chopped
1 tsp.Oregano, dried
1 tsp.Thyme, dried
1/2 tsp.Salt
3-1 litre boxesLow-sodium chicken broth
2-28 fl. oz. cansTomatoes, diced, with juice from cans
8Carrots, diced
5Potatoes, peeled, diced
2Onions, chopped
4 clovesGarlic, chopped
1 tsp.Oregano, dried
2 tsp.Thyme, dried
4 tsp.Parmesan cheese, freshly grated

Instructions

  1. Combine the first 7 ingredients in the list very well.
  2. With moistened hands, form 1″ diameter meatballs (chicken).
  3. In a large soup pot/Dutch oven, bring the broth to a boil.
  4. Drop meatballs into the broth and cook at medium high for 5 minutes.
  5. Add tomatoes, their juice, carrots, potatoes, onions, garlic, oregano and thyme.
  6. Lower heat to medium
  7. Simmer, uncovered, breaking up the tomatoes with the back of a spoon.  Simmer for about 45 minutes until meatballs are cooked through and the vegetables are tender.
  8. Season to taste with pepper and try not to use any salt.
  9. Serve in a deep soup bowl (helps keep it nice and hot) and just before serving, sprinkle a teaspoon of the grated cheese on top of each bowl.

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