Heart Healthy Recipe: Meal in a Soup Bowl

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This meal 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 counseling, Marsha provides group lectures, seminars, and cooking demonstrations, and is a sought-after contributor to health-related publications.

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

Recipe: Apple Cranberry Crisp

Ingredients

QuantityIngredient
1/2 cupDried cherries (or raisins if not available)
Zest of 1 whole orange or lemon
1 cupSugar (or Splenda if desired)
1 tbsp.Flour
1/2 tsp.Ground ginger
1/4 tsp.Salt
3Granny Smith apples, large, peeled chopped (about 4 cups)
6-8 oz.Cranberries, fresh or frozen, cleaned, rinsed, drained
Topping
1/2 cupPanko crumbs (Japanese breadcrumbs) – use regular if not available
2 tbsp.Brown sugar
1/4 tsp.Ground ginger
2 tbsp.Butter, melted

Instructions

  1. Preheat oven
  2. Prepare baking pan – use a 10″ quiche
  3. 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.
  4. In a large bowl, mix together, sugar/Splenda, flour ginger and salt.
  5.  Into the bowl, stir in the apples, cranberries, and dried cherries/ currants, and the zest.
  6. Turn this into the prepared baking pan.
  7. In a small bowl, mix together all the topping ingredients.
  8. Sprinkle over the top of the fruit
  9. 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). 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 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.comSave

Heart-Healthy: Sweet Potato Recipe

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Ingredients

QUANTITYINGREDIENT
6small sweet potatoes
2 tbspolive oil
1/2 – 3/4 tsp.cumin, ground
1/2 tsp.pepper
1/4 tsp.salt
OTHER SEASONS SUGGESTIONS THAT COULD BE USED FOR A CAJUN TASTE:
Cayenne pepper
Chili powder
Garlic powder

Preheat oven to 400º F

Instructions

  1. Lightly spray a foil-lined cookie sheet with the vegetable spray.
  2. Peel, then cut each potato, lengthwise into 6 wedges.
  3. Place in a single layer on the cookie sheet.
  4. In a small bowl, combine the olive, oil, cumin, pepper and salt. Mix together, then pour over the potatoes. Toss the potatoes to coat them evenly with the mixture.
  5. Bake for 30 to 45 minutes until the potatoes are crispy on the outside but soft in the center.
  6. Serve hot from the oven.

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 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

Chocolate Cake Recipe

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

Healthy Eating on a Budget

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It’s easy to become overwhelmed by healthy eating, but your overall health will benefit if you can stick with healthy basics during this trying time. That means filling half your plate with vegetables and fruit, a quarter with protein-rich foods, and a quarter with whole grains, as described by Canada’s Food Guide.

Preparing meals can seem complicated though with hard to get ‘superfoods‘ seeming like the only way to cook nutritiously. But this is simply not the case — heart healthy foods are hiding in plain sight at every grocery store across the country. Fresh, frozen, shelf-stable and more, these delicious whole foods benefit your total body health. Below are some of our tips that you can use, without breaking the bank.

Choose Wisely

Plan your meals ahead of time, so you can shop once and get groceries for the next week or two. When you plan your meals, make sure to use your perishable vegetables, fruit and protein options first, and save the canned, frozen and shelf-stable food for later.

Peel it Yourself

Buying foods in their close-to-natural state will always save you money. A one kilogram bag of whole unpeeled carrots costs about one-third the price of the same size bag of pre-cut baby carrots. Convenience comes with a higher price tag.

Go Meatless on Monday

Pick one or more days per week to go fully meatless, focusing on the highly affordable protein found in beans, legumes, eggs and tofu. Transform humble edamame beans into an edible masterpiece with this Carrot, Parsnip and Edamame Salad, ideal for lunch or dinner on the days you go meatless, or any day.

Choose In-Season Foods

Shopping in season is a simple way to enjoy a healthy diet on a budget, without even thinking twice. Head to your local farmers’ market or grocery store each week with growing seasons in mind. For instance, buy asparagus in April or May (not December!) and strawberries in June. In the summertime, you’re spoiled for choice, though this way of cooking and eating works year-round.

Use Frozen Vegetables

Picked at the peak of freshness and flash frozen, these ice-cold health foods are often just as nutritious as they are fresh. Choose frozen produce free of sauces, salt and sugar, and keep your eye out for sales during the week. They’ll keep for months, allowing you to buy in bulk and add to stews, stir-fries, salads, sides and soups.