Ice Pop

Serves 6

Ingredients

Quantity Ingredient
1 Cup  Low-fat raspberry or strawberry yoghurt
½ Cup Thick natural Greek-style yoghurt
 ¾ cup Fresh strawberries, hulled.
  ½ cup Fresh ripe raspberries
1 Tbsp Sugar

 

Instructions

Simple but delicious, these fruit smoothie ice pops provide a cooling treat on a hot day. You can also try them with other fresh fruit or other low-fat fruit yogurts.

  1. Place raspberry/strawberry and Greek yogurts, strawberries, raspberries and sugar in a blender or food processor. Blend until smooth and well mixed.
  2. Pour mixture into 6 ice pop moulds; place a wooden lolly stick in the centre of each (if it sticks don’t stand up at this point, freeze mixture for an hour or so before adding them). Freeze for several hours or until solid. They will keep in the freezer for up to a month.
  3. To serve, remove from freezer; warm moulds with hands or briefly under warm water to release the ice pops from moulds.

This recipe was found on the British Heart Foundation’s site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource. 

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 nutrition questions 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

 

 

Bulgur wheat salad with Broccoli

Serves 2

Ingredients

Quantity Ingredient
2/3 Cup Bulgur wheat
300ml Home-made or low salt stock
1 Cup Cherry or baby plum tomatoes, halved
2 Spring onions
1 Baby Cucumber, diced
 2 Tbsp Fresh parsley or watercress
1 Tbsp Fresh mint
Dressing  
2tsp Olive oil
2tsp Lemon juice
2tsp Fresh Orange Juice

Instructions

  1. Put the bulgur wheat in a small saucepan and cover with the stock. Bring to boil then simmer gently for 10 minutes. Take the pan off the heat, fluff with a fork, and leave to cool – the grains will absorb the warm liquid.
  2. Chop the broccoli finely and the parsley and mint leaves finely. If you have a blender, you could quickly blend them all together to save time. In a salad bowl, mix together the broccoli, tomatoes, onions, cucumber and herbs.
  3. Whisk together the oil, lemon and orange juice and stir into the bowl with the cold bulgur wheat grains. Add an extra squeeze of lemon or orange juice to taste.

Cook’s tips

Cover with cling wrap and it will keep in the fridge for 2–3 days. Add a squeeze of lemon or orange juice to refresh it.

This is great as a side dish but to make it a main dish, add chopped roast chicken or turkey, flaked poached salmon or reduced-fat Greek-style Feta cheese and serve with salad.

This recipe was found on the British Heart Foundation’s site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource. 

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

 

There is a reason why your mom wanted you to eat your vegetables. It’s a well-known fact that a diet rich in vegetables can benefit your health in many ways, including your heart.

For this reason, it’s important to have a diet that is full of fruits and vegetables.  Which vegetables and fruits are the most heart healthy though? And what time of the year are they available? We’ve come up with a list to break this down.

Below are some of the best fruits and vegetables that you can have for a heart-healthy diet, as well as when they’re in season.

Heart Healthy Fruits and Vegetables

Berries

Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.

When they’re available: 

  • Strawberries: May, June, July, August, September, and October
  • Blueberries: July, August, and September
  • Cranberries:  September,  October and November
  • Raspberries: July, August, September, and  October

Potatoes

Although potatoes can be more challenging to your heart healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fibre (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.

When they’re available: year round

Tomatoes

Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.

When they’re available: 

  • Greenhouse: year round
  • Field: July, August, September, and October

Broccoli, Spinach and Kale

When it comes to your heart health, you can’t go wrong with vegetables. Green vegetables like broccoli, spinach or kale can give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and can free your body of potentially harmful compounds. They’re also high in fibre and contain lots of vitamins and minerals.

When they’re available: 

  • Broccoli: June, July, August, September, and October
  • Spinach: May, June, July, August, September, and October
  • Kale: June, July, August, September, and October

Avocado

These soft, tasty fruits will provide your body and heart with plenty of healthy fats. They’re composed of monounsaturated fats, high in antioxidants, and also contain potassium to help lower heart disease factors.

When they’re available: (commercially) generally year round

Asparagus

One of the most important heart-healthy ingredients that are found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been linked to heart disease.

When they’re available: May and June

Bell Peppers

Bell peppers contain folate, another nutrient that can reduce homocysteine.

When they’re available: 

  • Greenhouse: February, March, April, May, June, July, August, September, October, November, and December
  • Field: July, August, September, and October

Carrots

Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.

When they’re available: February, March, April, May,  July, August, September, October, November, and December

Garlic

Garlic contains phytochemicals that boost immunity and protect the heart against diseases.

When they’re available: February, July, August, September, October, November, and December

Onions

Onions are a rich source of sulphur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.

When they’re available: year round

If you’re interested in learning about other heart-healthy foods, check out our post on Ten Essential Foods For A Heart-Healthy Diet; And if you’d like to know when other fruits and vegetables are available, check out Foodland Ontario’s page.

Number of servings: 6-8

Quantity Ingredient
1 bag (500g) Frozen, shelled edamame
3 large Carrots, peeled and grated (about 1 lb)
2 medium Parsnips, peeled and grated

(about ½ lb)

3 tbsp. Fresh parsley, chopped
2 tbsp. Peanut butter
2 tbsp. Reduced-sodium soy sauce
1 tbsp. Unseasoned rice vinegar
1 tbsp. Fresh ginger, minced
1 clove Garlic, minced
¼ tsp. Hot pepper sauce

Method

  1. In a medium pot of boiling water, cook edamame for 4 minutes. Drain and rinse in cold water, then drain well.
  2. Place edamame in a large bowl, add carrots and parsley.
  3. In a small bowl, whisk together – peanut butter, soy sauce, vinegar, ginger, garlic and hot pepper sauce.
  4. Drizzle over salad ingredients in the bowl and toss well to mix.

NOTE: This can be made up to 2 days in advance if covered and refrigerated.

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 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

corn potato shrimp chowder recipe

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

  1. In a large pot, heat oil over medium heat.
  2. Sautḗ onion, garlic and dill weed for about 5 minutes or until the onions are softened.
  3. Stir in potatoes, corn and water; bring to a boil over high heat.
  4. Cover, reduce heat to medium-low and simmer for 5-10 minutes or until the potatoes are almost tender.
  5. Increase heat to medium.
  6. Whisk flour into the milk and gradually stir this into the pot. Stir gently.
  7. 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.
  8. Stir in lemon zest and juice.
  9. Season with pepper, to taste.

Enjoy!

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 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