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Mature Women's Centre Victoria General Hospital

Heart-Healthy Recipes

Taking a bit of time in planning your entertaining menus is well worth it. Your guests are sure to appreciate the heart-healthy culinary pleasures you have offered!

Italian Tomato Bruschetta
Salmon Cakes with Tarragon-Chive Dipping Sauce
Smoked Salmon Swirls with Wasabi, Lime and Cucumber
Tzatziki Dip
Hummus
Wine Spritzer
Festive Cranberry Coolers
Suggested "Healthy Living/Recipe" Websites

Italian Tomato Bruschetta

Source: The Light-Hearted Cookbook, Anne Lindsay

8 slices French or Italian bread, 1/2-inch/1 cm thick 8
2 cloves garlic, halved 2
1 tsp olive oil 5 mL
2 tbsp minced onion 25 mL
1 large tomato, diced 1
Pinch dried oregano Pinch
Pinch freshly ground pepper Pinch
2 tsp freshly grated Parmesan cheese (optional) 10 mL

 

Under broiler or in toaster oven, toast bread on both sides until brown. Rub one side of hot toast with cut side of garlic. While bread is toasting, heat oil in non-stick skillet over medium-high heat; add onion and cook, stirring, until tender. Add tomato, oregano and pepper; stir to mix.

Spoon tomato mixture over garlic side of hot toast and serve immediately. Alternatively, sprinkle with Parmesan (if using) and broil for one minute. Makes four servings (two slices each).

Salmon Cakes with Tarragon-Chive Dipping Sauce

Source: http://www.epicurious.com

Makes about 2 cups.

1-1/2 pounds skinless, boneless salmon fillet
1 large egg
1/2 cup fine fresh bread crumbs
1 tbsp Dijon mustard
1 tsp freshly grated lime zest
1/2 tsp salt
1/8 tsp freshly ground black pepper
lime wedges
2/3 cup mayonnaise
1/3 cup fresh tarragon leaves
1-1/3 cups sour cream
3 tbsp finely chopped fresh chives
1 tsp fresh lime juice

 

1. Pat salmon dry and with a sharp knife cut into roughly 1/3-inch cubes. In a medium bowl lightly beat egg and gently stir in salmon and remaining ingredients until just combined.

2. Heat a 12-inch non-stick skillet over moderate heat and, working in batches, drop 2-tablespoon measures of salmon mixture about 1 ince apart into skillet.

3. Cook cakes until undersides are golden, about 1 minute. Turn cakes over and cook until just cooked through, about 1 minute more.

4. Transfer cakes as cooked to a platter. Salmon cakes may be made 1 day ahead and chilled, covered. Bring cakes to room temperature before serving.

5. Make Tarragon-Chive Dipping Sauce. In a food processor pulse together mayonnaise, tarragon, and 1/3 cup sour cream until smooth.

6. Transfer mixture to a bowl and stir in remaining cup sour cream, chives, lime juice, and salt and pepper to taste. Garnish dip with chives.

7. Garnish cakes with lime wedges and serve with dipping sauce.

Smoked Salmon Swirls with Wasabi, Lime and Cucumber

Source: www.becel.ca

Smoked Salmon Photo

Preparation Time: 10 minutes

Makes: 20 pieces

4 oz. smoked salmon, thinly sliced 120g
1 tsp. soft margarine 5 mL
1/2 tsp. wasabi powder 2 mL
1/2 tsp. lime peel, finely grated 2 mL
2 tsp. pickled ginger, finely minced 10 mL
2 1/2 inch piece of English cucumber 7 cm
20 small sprigs dill 20

Cut salmon into pieces measuring about 3 x 1-inch (7.5 x 2.5 cm), it does not need to be perfect and don't worry if it tears a bit. In a small bowl stir soft margarine with wasabi powder and lime peel. Cut cucumber into matchstick-size pieces.

For each smoked salmon swirl, lay a piece on a flat surface. Sprinkle about 1/8 tsp (0.5 cm) ginger over top. Place a cucumber piece at one end so that it overhangs both sides of salmon. Lay a sprig of dill on cucumber piece, it should overhang one side of salmon. At the other end smear a little of the margarine mixture. Roll smoked salmon tightly around cucumber and dill, using margarine mixture to help seal it. Place seam down on a serving plate. Repeat with remaining smoked salmon. Refrigerate until ready to serve.

Dip Recipes

Tzatziki Dip

Source: Heart & Stroke Foundation

2/3 cup low fat Greek yogourt
1/3 cup shredded cucumber, squeezed dry
1 small clove garlic, minced
1 tbsp. chopped fresh dill
1/2 tsp. grated lemon rind

Stir together yogourt, cucumber, garlic, dill, and lemon rind until combined. Cover and refrigerate for up to 24 hours.

Hummus

Source: Eat Well, Live Well cookbook by Canadian Diabetic Association

Yield: 2 3/4

1 can (19 oz) chickpeas, drained 1 can (547 mL)
2 green onions 2
2 to 4 large cloves garlic 2 to 4
1/4 cup fresh lemon juice 50 mL
1/4 cup tahini (sesame seed paste) 50 mL
1/2 tsp. ground cumen 2 mL
1/2 tsp. salt 2 mL
freshly ground pepper   
1/2 cup low fat plain yogourt 125 mL

Garnish: chopped onion, tomato and parsley

raw vegetables, pita bread

In food processor or blender, puree chickpeas, green onions, garlic, lemon juice, tahini and seasonings until smooth. Stir in yogourt until well combined. Garnish with onion, tomato, and parsley. Serve chilled or at room temperature with raw vegetables and pita bread.

Low Calorie Drinks

Wine Spritzer

Yield: 1 serving

1/2 cup white wine
1/4 cup pomegranate or cranberry juice
1/4 cup club soda or sparkling water
Garnish with lime wedge

Per serving: 50 calories, 0g fat, 13mg sodium.

Festive Cranberry Coolers

Mix equal parts:

  • chilled sparkling water
  • cold brewed tea
  • cranberry-apple juice

Serve the mixture over ice.

Per 1 cup serving: 45 calories and 0g fat.

Suggested "Healthy Living/Recipe" Websites

There are numerous websites that provide reliable health information and healthy recipes. A few of these websites are listed below:

Dietitians of Canada has a consumer section that provides reliable nutrition information along with numerous recipes for healthy living. www.dietitians.ca

Leslie Beck, RD is a registered dietitian who has authored numerous books and makes regular television appearances. Her website offers a wealth of health information including recipes. www.lesliebeck.com

The Cooking Light website reports that their recipes are "tested by professionals and registered dietitians to meet stringent nutritional requirements and high flavour standards". www.cookinglight.com

The Heart and Stroke Foundation also provides a wealth of consumer information which includes heart healthy recipes. www.heartandstroke.ca

Chatelaine has numerous recipes and meal plans (designed by registered dietitians) to match a variety of health concerns. www.chatelaine.com