Eating healthily is an ingredient of heart health, says the Heart and Stroke Foundation, which has a long-term goal of reducing heart disease and stroke among Canadians.
With February being Heart Month, the charitable group is encouraging Canadians to take simple steps to prevent heart disease and stroke, which claim one in three Canadians before their time and is the No. 1 killer of women.
“Lifestyle changes like preparing a heart-healthy meal, going for a walk or quitting smoking can make it possible to change the odds against heart disease and stroke,” David Sculthorpe, CEO of the Heart and Stroke Foundation, said earlier this month in a release.
“Canadians can reduce their risk by making healthy lifestyle choices such as being physically active 150 minutes a week, knowing and controlling your blood pressure and cholesterol levels, and eating a healthy diet,” says Dr. Beth Abramson, a cardiologist and spokesperson for the foundation.
Other ways to reduce the risk of heart disease and stroke include being tobacco-free; maintaining a healthy weight; reducing stress; managing diabetes and limiting alcohol consumption.
Here are four heart-healthy recipes from the charity, covering breakfast, lunch, dinner and a dessert.
BREAKFAST
Egg-White Souffle
Souffles puff up beautifully. The best part: watching the action as it happens. Enjoying the creamy delicious flavour of a souffle is a treat too.
Preparation time: 10 minutes
Cooking time: 2 minutes
10 ml (2 tsp) soft non-hydrogenated margarine
50 ml (1/4 cup) skim milk
15 ml (1 tbsp) all-purpose flour
1 ml (1/4 tsp) dried oregano
Pinch cayenne pepper
15 ml (1 tbsp) finely chopped roasted red pepper
1 egg white or 30 ml (2 tbsp) liquid egg white
Orange slice, for garnish
In a 1-l (4-cup) bowl, combine margarine and milk. Microwave on High for 30 seconds. Whisk in flour, oregano and cayenne pepper. Microwave on High for 30 seconds. Whisk to combine. Whisk in red pepper.
In a separate bowl and using an electric mixer, beat egg white until firm peaks. Fold into milk mixture until evenly combined. Microwave on High for about 1 minute or until puffed and cooked through.
Slide out onto a plate and place a slice of orange on top.
Makes 1 serving.
Nutrition information per serving: 137 calories; 7 g protein; 8 g total fat (1 g saturated fat); 1 mg cholesterol; 10 g carbohydrate; 1 g fibre; 4 g sugar; 200 mg sodium.
Source: Recipe developed by Emily Richards for the Heart and Stroke Foundation of Ontario, http://www.heartandstroke.ca.
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LUNCH
Rainbow Salad
Canada’s Food Guide recommends eating dark green and orange vegetables – and this salad fits the bill perfectly. If desired, you can add some grilled chicken for an easy lunch.
Preparation time: 15 minutes
Cooking time: 10 minutes
500 ml (2 cups) chopped broccoli, raw or lightly steamed
250 ml (1 cup) diced green pepper
250 ml (1 cup) diced red and orange pepper
250 ml (1 cup) diced mango
250 ml (1 cup) diced carrots
125 ml (1/2 cup) diced cucumber
Grilled chicken (optional)
Dressing
125 ml (1/2 cup) mango chutney
45 ml (3 tbsp) olive oil
5 ml (1 tsp) poppy seeds
30 ml (2 tbsp) finely diced onion
Pepper, to taste
In a large bowl, combine all salad ingredients. In a small bowl, whisk together dressing ingredients. Toss salad with dressing and serve.
Makes 6 servings.
Nutrition information per 375-ml/1 1/2-cup serving: 193 calories; 3 g protein; 7 g fat (1 g saturated fat); 0 mg cholesterol; 31 g carbohydrate; 4 g fibre; 250 mg sodium.
Source: Recipe developed by registered dietitian Nadine Day for the Heart and Stroke Foundation of Ontario, http://www.heartandstroke.ca.
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DINNER
Pistachio-Crusted Whitefish With Roasted Red Pepper Sauce
The soft meatiness of colourful pistachios contrasts with the crisp garlic crust of the fish. Choose catfish, tilapia, haddock or cod fillets for this recipe.
Preparation time: 15 minutes
Cooking time: 20 minutes
125 ml (1/2 cup) fresh whole-wheat breadcrumbs
50 ml (1/4 cup) shelled pistachios, finely chopped
2 cloves garlic, minced
1 ml (1/4 tsp) freshly ground black pepper
1 egg white
15 ml (1 tbsp) Dijon mustard
4 small white fish fillets (about 500 g/1 lb)
10 ml (2 tsp) canola oil
Chunky Roasted Red Pepper Sauce
5 ml (1 tsp) canola oil
Half small onion, finely diced
30 ml (2 tbsp) chopped fresh flat-leaf parsley
1 jar (340 ml/12 oz) roasted red peppers, drained and diced
125 ml (1/2 cup) sodium-reduced chicken broth
15 ml (1 tbsp) liquid honey
In a shallow dish, combine breadcrumbs, pistachios, garlic and pepper.
In another shallow dish, whisk together egg white and mustard. Coat fish fillets with mustard mixture and coat in breadcrumb mixture.
In a large ovenproof non-stick skillet, heat 10 ml (2 tsp) oil; cook fish on medium-high heat for 2 minutes. Turn over and place in a 220 C (425 F) oven for about 8 minutes or until fish flakes when tested with a fork.
Meanwhile, in a small non-stick skillet or saucepan, heat 5 ml (1 tsp) oil over medium heat and cook onion and parsley for about 5 minutes or until softened.
Add peppers, broth and honey and bring to a simmer. Simmer for about 2 minutes or until some of the broth has evaporated. Serve over fish fillets.
Makes 4 servings.
Nutrition information per serving: 245 calories; 27 g protein; 9 g total fat (2 g saturated fat); 49 mg cholesterol; 16 g carbohydrate; 2 g fibre; 8 g sugars; 439 mg sodium.
Source: Recipe developed by Emily Richards for the Heart and Stroke Foundation of Ontario, http://www.heartandstroke.ca.
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DESSERT
Strawberry Mini Muffins
These bite-size morsels are perfect as a light dessert with a cup of tea or tuck them into tote-along lunches.
Preparation time: 15 minutes
Cooking time: 20 minutes
325 ml (1 1/3 cups) diced fresh strawberries, divided
250 ml (1 cup) all-purpose flour
150 ml (2/3 cup) natural wheat bran
5 ml (1 tsp) baking powder
2 ml (1/2 tsp) ground ginger
1 ml (1/4 tsp) baking soda
50 ml (1/4 cup) soft non-hydrogenated margarine
50 ml (1/4 cup) packed brown sugar
1 egg
5 ml (1 tsp) vanilla
125 ml (1/2 cup) plain low-fat yogurt
6 small strawberries, sliced (optional)
In a small bowl and using a potato masher, mash 250 ml (1 cup) of the strawberries; set aside.
In a medium bowl, whisk together flour, wheat bran, baking powder, ginger and baking soda; set aside.
In a large bowl and using a wooden spoon, stir together margarine and sugar until combined. Stir in egg and vanilla. Stir in mashed strawberries. Gradually add flour mixture and stir until just combined. Stir in yogurt and remaining chopped strawberries until well distributed.
Divide batter among 24 lightly greased mini muffin cups. Top muffins with sliced strawberries.
Bake in a 190 C (375 F) oven for about 20 minutes or until tops of muffins spring back when lightly pressed.
Makes 24 muffins.
Nutrition information per serving (2 mini muffins): 118 calories; 3 g protein; 5 g total fat (1 g saturated fat); 16 mg cholesterol; 17 g carbohydrate; 2 g fibre; 6 g sugar; 96 mg sodium.
Source: Recipe developed by Emily Richards for the Heart and Stroke Foundation of Ontario, http://www.heartandstroke.ca.
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