Heart Healthy Recipes

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Breakfast Ideas

Avocado Eggs

Benny

A real crowd pleaser.

Eggs Benny with a healthy twist! Whip up this tasty sauce with only 3 ingredients.

Learn how to make the perfect poached eggs. 

Almond Butter Pancakes

Heart healthy, gluten-free and high protein. For a quick breakfasts, make an extra batch and freeze. These pancakes reheat beautifully in the microwave or toaster.

Southwest Tofu Scramble

A great way to start the day with this tasty, heart healthy vegetarian option. A high protein alternative to scrambled eggs.

Mini Quiche with Sweet Potato Crust

You won't miss the pastry when replacing it with this tasty crust. No saturated or trans fats in this sweet potato crust and full of fibre, potassium, beta carotene and Vitamin C.

Smoothies and Healthy Drinks

Mango Lassi

A a refreshing and creamy yogurt based Indian drink. Use either canned mango pulp or cubed fresh or frozen mango cubes.

Chocolate Almond Smoothie

A creamy and satisfying,

anti-oxidant and protein rich smoothie.

Almond Milk

A silky smooth milk alternative, that can be enjoyed on it's own, in a smoothie, on hot cereal or used in other recipes that use regular milk. 

Cholesterol Buster Smoothie

This smoothie is jam packed with of cholesterol lowering superfoods. Quick, whirl it up and enjoy the benefits!

Vegetable Entrée and Side Dishes

Balsamic Roasted Onions

 

Roasting softens and sweetens onions. A easy way to add flavour and intensity to different dishes. 

Asparagus Garnished with Tomato

Tasty side dish!

For extra flavour sprinkle with crumbled feta cheese.

Parmesan Zucchini & Corn

Not sure what to do with that zucchini hanging out in your fridge?

This quick and hearty side dish  is full of texture and flavour.

A great way to use frozen corn. It cooks up in your skillet in only a few minutes or wrap in tin-foil and throw it on the BBQ!

Sesame

Green Beans

 

A vegetable dish with bold flavour and crunch; uses sesame oil and toasted sesame seeds.

Legumes (Dried Beans, Lentils, Chickpeas) and Tofu

Stuffed Portobello Mushrooms

Go meatless tonight!

These tasty mushrooms are packed full of protein and flavour, including lentils, walnuts, spinach, sun-dried tomatoes and feta cheese.

Works well  baked or cooked on the BBQ.

Falafel Burgers

Using your food processor, this Mediterranean recipe made with chickpeas is super easy. The creamy dressing adds a lot of flavour and is versatile, drizzled over your falafels, used as a spread on a sandwich or thinned for a salad dressing.

Better Than

Beyond Burger

 

This baked meatless burger, is a full-flavor burger with the perfect combination of toasted pecans, mushrooms, aged Cheddar, herbs and red quinoa. They hold together for freezing and can also be fried in an oiled skillet or grilled on a barbecue using a BBQ silicone mat or baking sheet.

Are they better than

the Beyond Burger?

You be the judge!

Spicy Baked

Tofu

Want to incorporate more tofu into your diet? Here is the perfect starter recipe.

Easy and packed full of flavour; baked not fried.

Adjust the seasoning to suit your taste!

Fish and Seafood

Blackened

Fish Wraps

 

A fish wrap exploding with flavour using this simple spice rub.  Top with Rainbow Coleslaw, drizzle with  Chipotle Yogurt Sauce, and add add some Pickled Onions.

Or keep it simple, chop up some vegetables and top with your favorite salsa.

Walnut Crusted Salmon

Another easy recipe to help you incorporate more fatty fish into your diet this week. Both the salmon and walnuts are a good source of omega-3 fatty acids.

Stuffed Salmon Papaya

 

This is an impressive and light lunch idea. An easy, versatile and healthy way to use canned salmon.

Don't forget to pick-up the papaya.

Cumin-Crusted Halibut Steaks

Whole cumin seeds a powerhouse of antioxidants.

 No halibut? This recipe works with other white fish - sea bass, mackeral, cod, tilapia. Not a fan of fish? Try it on chicken and pork too!

Chicken & Turkey Dishes

Chicken Mango Kebabs

A marinade with bold flavours, a touch of honey and some heat from a jalapeno.

Grilled Chicken & Salsa

Grilled chicken with a tasty honey, lime and sriracha marinade. Served with a grilled pineapple salsa.

Sweet Kale Chicken Stir-Fry

This quick stir-fry uses the "Sweet Kale Salad Kit".

Skip the poppy seed dressing. It's full of soybean oil, sugar and salt.

Chicken Dijon

A healthy, easy and tasty way to coat chicken. Baked in the oven not fried.

The Dijon mustard gives it lots of flavour and panko crumbs the crisp texture. For best resuts, cook using a wire rack.

Whole Grains and Muffins

Prawn Barley Risotto

A perfect dish of creamy goodness. This recipe uses barley (a grain high in soluble fibre) instead of arborio rice.

The mushrooms give a savoury, rich and meaty taste while the green peas give sweetness. BONUS - No sitting at the stove! This recipe requires only stirring a few times during the entire cooking process.

Herb and Olive Oil Scones

An easy scone recipe made with olive oil and yogurt.

Bump up the nutrition by substituting 1/2 the white flour for whole wheat flour.

Sweet Potatoe Quinoa Cakes

Perfectly portion patties packed full of taste and nutrients.

For a lighter and crispier patty, after refrigeratoring, incorporate panko crumbs into the mix and  lightly coat panko crumbs on the outside before pan frying.

Not Your Typical Muffin

These bran muffins are darn right healthy, moist, delicious, and satisfying.  Not your

500 calorie Starbucks "cake". Each muffin has contains only

140 calories, 5 grams fat,

11 grams of sugar but a whopping 5 grams of fibre.

Soups

Lentil Soup

 

 

The easiest lentil soup you will ever make. Make sure to cook a double or triple batch;

 freeze for later.

Tomato Basil

Canned soups are full of sodium. Once you have tried this easy and economical soup there is no going back. This recipe uses both fresh and "No Salt Added" canned tomatoes.

Make sure to use a low sodium broth and a bunch of basil to boost the flavour.

Chicken Kale Pesto Soup

Cheater recipe by using a bag of "Sweet Kale Salad Kit".

Skip the poppy seed dressing. It's full of soybean oil, sugar and salt.

Instant Pot Cauliflower Potato Soup

The newest trend, fast cooking in a pressure cooker or Instant Pot. A rich, garlicky soup that's creamy but low in fat.

Salads

Jimica Cucumber Salad

Crunchy jimica with cucumber, lime and dash of spice make a refreshing compliment with fish or a spicy bean, lentil or chickpea dish.

Spinach Salad with Balsamic Vinagrette

Don't let your spinach wilt. When you buy a box of spinach see how many ways you can incorporate it into your daily meals. Breakfast, lunch and dinner!

Tangy Rainbow Slaw

This recipes uses the

Sweet Kale Salad mix to cut preparation time.

The dressing is a perfect flavour combination of

sweet and tang.

Aztec Salad

Is a refreshing and versatile black bean salad. With leftovers just as good, this big batch recipe allows you to eat effortlessly for the next few days. Use as a side salad, serve over mixed greens with sliced avocado as main meal, use as a salsa with whole grain tortilla chips or use it to make quesadillas or a wrap.

Desserts

Rosemary Pine Nut Biscotti

An olive oil biscotti, with rich buttery pine nuts.

The perfect crisp cookie.

Berry Cream Flan

No cream in this flan. The Greek yogurt gives this dessert a cheesecake texture.

Works well with any berry or stone fruit of your choice, fresh or frozen.

Roasted Seasonal Fruit

A healthy, easy and versatile seasonal fruit recipe.

Summer time apricots, pears, plums, peaches are only a few.

Applesauce Raisin Squares

An oldy but a goodie!

This Anne Lindsay recipe has been around since 1988.

A moist square that incorporates vegetable oil, yogurt and applesauce, along with cinnamon, ginger and nutmeg for extra flavour. 

Tasty Dips, Sauces and Marinades

Easy Hummus​

A creamy dip from the Middle East. A mixture of mashed chickpeas, tahini, lemon juice, and garlic. This recipe substitutes yogurt for the oil. Add drizzle of extra virgin olive oil and sprinkle of smoked paprika to finish it off.

Chipotle Yogurt Sauce

This creamy chipotle sauce substitutes mayonnaise for yogurt. It is a great condiment to keep on hand! Use it to spice up your favorite tacos (Blackened Fish Tacos)

& bowls or use as a dip for sweet potato fries.

Fresh Tomato Salsa

Easy salsa recipe with fresh tomatoes. It's quick and easy to make in the blender and perfect for snacking or served with chicken, meat or fish.

"Fresh" says it all !

Marinara Sauce

 

 

A nice light tomato sauce that goes well on pasta, as well as over chicken, meat and fish.

Registered Dietitian

Vancouver and North Vancouver

British Columbia, Canada

© 2017 by Michele Blanchet, RD. Proudly created with Wix.com

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