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.
Serves 6
Oven 375 Degrees
Ingredients
| Quantity | Ingredient |
| 1/2 cup | Dried cherries (or raisins if not available) |
| Zest of 1 whole orange or lemon | |
| 1 cup | Sugar (or Splenda if desired) |
| 1 tbsp. | Flour |
| 1/2 tsp. | Ground ginger |
| 1/4 tsp. | Salt |
| 3 | Granny Smith apples, large, peeled chopped (about 4 cups) |
| 6-8 oz. | Cranberries, fresh or frozen, cleaned, rinsed, drained |
| Topping | |
| 1/2 cup | Panko crumbs (Japanese breadcrumbs) – use regular if not available |
| 2 tbsp. | Brown sugar |
| 1/4 tsp. | Ground ginger |
| 2 tbsp. | Butter, melted |
Instructions
- Preheat oven
- Prepare baking pan – use a 10″ quiche
- Soak the cherries/raisins if needed, in 1/2 cup warm water for 20 minutes, drain. Combine them with the fruit zest in a small bowl.
- In a large bowl, mix together, sugar/Splenda, flour ginger and salt.
- Into the bowl, stir in the apples, cranberries, and dried cherries/ currants and the zest.
- Turn this into the prepared baking pan.
- In a small bowl, mix together all the topping ingredients.
- Sprinkle over the top of the fruit
- Bake for 45 minutes until bubbly and many of the cranberries have popped.
Serve warm alone, or topped with 1/2 cup low-fat frozen yogurt.
Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian).
If you have nutrition questions 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
Number of servings: 4
| Quantity | Ingredient |
| 2 tsp. | Vegetable oil |
| 1 | Sweet onion, finely chopped |
| 1 clove | Garlic, minced |
| 1 tsp. | Dried dill weed |
| Pepper | |
| 1 | Potato, peeled, cut into ½ inch cubes |
| 1 ½ cups | Corn kernels, fresh or frozen (thawed) |
| 2 cups | Water |
| ¼ cup | All-purpose flour |
| 2 cups | 1% Milk |
| 1 lb | Raw medium size shrimp, shell off |
| 1 tsp. | Lemon zest, grated |
| 3 tbsp. | Lemon juice, fresh squeezed |
Method
- In a large pot, heat oil over medium heat.
- Sautḗ onion, garlic and dill weed for about 5 minutes or until the onions are softened.
- Stir in potatoes, corn and water; bring to a boil over high heat.
- Cover, reduce heat to medium-low and simmer for 5-10 minutes or until the potatoes are almost tender.
- Increase heat to medium.
- Whisk flour into the milk and gradually stir this into the pot. Stir gently.
- Stir in shrimp. Simmer, uncovered and stirring gently but often for about 5 minutes – until the shrimp are firm and pink and the soup has thickened. – do not let this boil.
- Stir in lemon zest and juice.
- Season with pepper, to taste.
Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian).
Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com
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
- Combine first 6 ingredients. Mix well, cover, refrigerate until ready to serve.
- 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.
- Spray a broiling pan with non-stick cooking spray.
- Place the fish on the pan, season, place under the broiler 4 inches from the heat.
- Broil for about 8 minutes until fish flakes easily. Do not overcook.
- 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
