Here, five fabulous (and healthy) recipes your heart will love.
Whether you follow the DASH (Dietary Approaches to Stop Hypertension) diet or the Mediterranean diet, there are a few basic guidelines for creating heart-healthy meals. Choose foods that are high in fibre, low in saturated fats and free of trans fats, and low in cholesterol and sodium. It’s no surprise that lean meats, oily fish, fruits and vegetables, low fat dairy, whole grains, nuts and seeds and legumes (dried beans and lentils) should regularly grace our plates. Food rich with antioxidants like green tea, leafy greens, berries and dark chocolate offer health benefits too.
However, loading up on a few “super foods” isn’t the way to go — rather, a varied and balanced diet is key to getting the nutrients we need.
California Walnut Stuffed Salmon
2 tsp olive oil 10 mL
1/4 cup minced onion 50 mL
1 clove garlic, minced
4 cups chopped spinach 1 L
1/2 tsp each salt and pepper 2 mL
1 cup cooked brown rice 250 mL
2 tsp lemon zest 10 mL
1/4 cup shredded old cheddar cheese 50 mL
1/2 cup chopped California Walnuts 125 mL
1 lb salmon fillet, skinned and pin bones removed 454 g
In large non-stick skillet, heat oil over medium heat. Add onions; cook until tender but not browned, about five minutes. Stir in garlic, spinach, salt and pepper and cook just until spinach starts to wilt, about three minutes. Remove from heat.
Add cooked rice to spinach and stir in lemon zest until well combined. Spread spinach mixture evenly over salmon and sprinkle with cheese and walnuts.
Roll up gently using toothpicks or butcher’s twine to secure.
Place salmon on a parchment lined rimmed baking sheet and bake in 375 degrees F (190 degrees C) oven until fish is cooked through, about 15-20 minutes.
Transfer to cutting board and let rest 10 minutes before slicing. Serve with steamed seasonal vegetables or green salad.
Makes 4 servings.
Nutritional information per serving
Calories 378, Protein 24 g, Total fat 24 g (Polyunsaturated fats 11 g, Monounsaturated fats 7 g, Saturated fats 5 g), Cholesterol 57 mg, Carbohydrate 17 g, Fibre 4 g, Sodium 419 mg
Recipe and image courtesy of the California Walnut Commission.
Citrus Chicken Stir Fry Wraps
A portable rice wrap that will help keep you energized throughout the day. It’s packed with the essentials – energy enhancing carbohydrates, fibre and lean protein – so you can rest assured you’re receiving the nutrients necessary to keep you moving!
2 cups (500 mL) trimmed, cut into small pieces, broccoli (may use frozen)
1 lb (500g) boneless, skinless chicken breast, cut into strips
1 tbsp (15 mL) cornstarch
1 tbsp (15 mL) canola oil
6 green onions, cut into 1-inch (2.5 cm) pieces
2 cloves garlic, minced
1/4 cup (50 mL) hoisin sauce
1/4 cup (50 mL) water
1 orange, peeled and cut into segments
1 cup (250 mL) cooked, U.S. long grain brown rice
4 10-inch (25 cm) flax seed whole grain wraps
8 sprigs, fresh cilantro
In a small glass bowl, microwave broccoli until tender crisp, about 3 minutes. (If using frozen, thaw by placing broccoli in a colander and running it under hot tap water for about 30 seconds). Drain.
In a small bowl, toss chicken with cornstarch until coated. In a large skillet, heat oil over medium-high heat. Brown chicken on all sides, about 3 minutes. Transfer to a plate. In the same skillet, add green onion, garlic, hoisin, water, oranges and broccoli. Cook until onions soften and sauce thickens slightly, about 2 minutes. Add chicken back to skillet and remove from heat.
To assemble: divide rice over the middle third of each wrap. Arrange chicken mixture over top and place cilantro over each. Fold in sides and roll to enclose the filling. Can be served warm, room temperature or cold.
Makes 4 servings.
PER SERVING: about 430 cal, 34 g pro, 9 g total fat (1 g sat fat), 49 g carb, 6 g fibre, 65 mg chol, 520 mg sodium. %RDI: iron 15%, calcium 6%, vit A 20%, vit C 70%
Recipe and image courtesy of the USA Rice Federation. For more recipe ideas, visit www.riceinfo.com.
1 tsp. olive oil
2 garlic cloves, minced
1/8 tsp. red pepper flakes
1 28 oz. can of diced no-salt-added plum tomatoes, drained
non-stick cooking spray
3 cups eggplant, cut into cubes
1 15 oz. can of white kidney (cannellini) beans, drained and rinsed
1/4 cup chopped fresh basil
1/4 cup chopped fresh parsley
salt and pepper to taste
12 oz. dried penne pasta
1/2 cup vegetable or chicken broth
4 tbsp grated Parmesan cheese
Add olive oil to a large sauce pan and heat over medium temperature. Add the garlic and red pepper flakes to the pan and sauté until the garlic is softened, about 1 to 2 minutes.