Quick and Healthy
Recipes the whole family can enjoy
Volume 4
Contents
Appetizers Three Zesty Bean Dips ...................................................... 7
Side Dishes
Greek Salad ........................................................................
Mango Quinoa Salad ........................................................
Mushroom Barley Risotto...................................................
Mushroom Soup ................................................................
9
11
13
15
Entrées
Chicken and Sweet Potato Quesadilla with Salsa ............
Chicken and White Bean Chili ..........................................
Marinades for poultry, meat, fish or vegetables .............
Saucy Pulled Pork Tenderloin with Cabbage Slaw .........
Salmon Cakes with Lemon Sauce ....................................
Sweet Potato Shepherd’s Pie ...........................................
17
19
21
23
25
27
Baked Goods & Desserts
Whole Wheat Flax Dinner Rolls ........................................ 29
Blueberry Scones ................................................................ 31
Brownie Bites ...................................................................... 33
Banana Cobbler ................................................................. 35
Visit www.heartandstroke.mb.ca to see this recipe
prepared on the Heart Smart Home Cooking Series
or featured in our 60 second commercial.
A special thanks to Manitoba Canola Growers for their hearthealthy recipes and to Judy Fowler, Food Stylist, and Brian Gould,
Photographer, for the photographs used in this booklet.
Better food and better health starts at home
Healthy eating is one of the most important things you can do for you and
your family. An eating pattern that relies on fast food, restaurant food and
pre-packaged convenience foods can result in too much saturated fat and
sodium, which can increase the risk of developing heart disease and stroke.
Preparing home-cooked meals can help ensure that less salt and the right
kinds of fats are used in meal preparation, and allows you to include more
nutritious food such as vegetables, fruit and whole grain products.
To help you along your way, the Heart and Stroke Foundation has created
the Quick and Healthy Recipes the whole family can enjoy cookbook series.
These cookbooks feature popular, great-tasting recipes that are simple and
easy to prepare.
Get to know your kitchen
There are many benefits to making and eating family meals at home.
Getting the whole family involved in meal planning and preparation
promotes the sharing of cooking skills and food knowledge. Also, taking
charge of ingredients by choosing foods higher in fibre, lower in sodium and
with the right amount of healthy fats can reduce the risk of developing heart
disease and stroke.
Kids who eat healthier meals at home with their family have been shown to:
• do better in school
• understand family values and tradition
• learn the life skills of cooking
• consume more vegetables and fruit, and less salt, saturated fat
and trans fat
Plan well to eat well
With just a little bit of planning, healthy eating can be quick and easy for
anyone. Here are some tips to help:
Eating Well with Canada’s Food Guide: Try to include three to four of the
food groups in each meal. Make fruit, vegetables and whole grains the focus
of your meals. Choose lower fat milk products and try to include two servings
of fish and at least one meatless meal each week.
Prepare ahead of time: Prepare what you can the night before or on
the weekend. For example, marinate meat overnight or wash and cut
vegetables in advance, put them in a sealable bag and use them for snacks
or a future meal.
4
Organize: Have a plan and know what
you’re cooking in advance. Having a weekly
meal plan can help you get organized, cut
down on trips to the grocery store, and
reduce a reliance on fast food. Get your
family involved when deciding which meals
to make throughout the week. This will add
variety to your meal plan and increase family
investment in the meals.
Batch cooking: Cook enough food to last two to three meals, and then
freeze the leftovers for use at a later date. This works great for pastas, stew,
soups and casseroles.
Plan: When preparing food, plan for leftovers. Use leftover vegetables in a
stir fry, omelette, casserole or soup. Add leftover cooked pasta or rice
to salads, soup or casseroles. Use leftover meats or fish in salads
or sandwiches.
Simplify: Use simple recipes. The recipes in this book and those listed on
the Heart and Stroke Foundation website are quick and nutritious.
Modify your favourite recipes to make
them heart healthy
Easy substitutions to make meals healthier:
Instead of:
Choose:
Fat (butter, oil, margarine) for
baking
½ apple or prune purée + ½ fat
1 Tbsp hard fat (butter,
shortening, lard)
2 tsp vegetable oil (e.g. canola oil)
Cream
Evaporated skim milk
1 whole egg
2 egg whites
Mayonnaise or sour cream
Plain yogurt or avocado
All-purpose flour
½ whole-wheat flour + ½ all-purpose flour
Bread crumbs
Rolled oats or crushed bran cereal
Syrup
Puréed fruit
Sugar
Dash of vanilla, or cinnamon + ½ sugar
1 cup buttermilk
1 cup lower fat milk + 1 Tbsp lemon juice
or vinegar
5
Nutritional analysis - per serving (2 Tbsp/30 mL)
Cumin & Cilantro
Sun-dried
Tomato
Chipotle
Garbanzo
Calories ............................. 35 .....................60 ........................70
Protein ................................2 g ...................3 g ......................3 g
Total Fat ............................. 1.5 g ................1.5 g ...................2.5 g
Saturated Fat ..................... 0 g ...................0 g ......................0 g
Cholesterol. ........................ 0 mg ................0 mg ...................0 mg
Carbohydrates ................... 4 g ...................8 g ......................9 g
Fibre ................................... 2 g ...................2 g ......................3 g
Sodium ............................... 0 mg ................125 mg ...............5 mg
Nutrition Tip:
Chef Tip:
Try spreading a bean dip in a whole
wheat tortilla and loading it with
vegetables for a healthy lunch
alternative.
Bean dip tastes great with homemade
pita chips. Make your own pita chips
by cutting up whole grain pita bread
into bite sized pieces and baking on
a parchment-lined pan until they are
lightly browned and crisp.
6
Three Zesty Bean Dips
Cumin and Cilantro Bean Dip
1
2 Tbsp 2 Tbsp
1 tsp 1 ¼ tsp 1 Tbsp 3 Tbsp 1 tsp ¼ tsp can (19 oz/540 mL) white kidney beans,
drained and rinsed canola oil
balsamic vinegar
cumin clove garlic, minced crushed red pepper flakes chopped fresh cilantro
finely chopped red onion lime zest pepper 1
30 mL
30 mL
5 mL
1
1 mL
15 mL
45 mL
5 mL
1 mL
Sun-dried Tomato Bean Dip
1
2 Tbsp 2 Tbsp 1 1
⁄ 8 tsp 2 Tbsp 8 ¼ tsp can (19 oz/540 mL) white navy beans, drained and rinsed
canola oil
red wine vinegar
clove garlic, minced
hot sauce chopped fresh flat leaf parsley
sun dried tomatoes, finely chopped pepper 1
30 mL
30 mL
1
0.5 mL
30 mL
8
1 mL
Chipotle Garbanzo Bean Dip
1
2 Tbsp 3 Tbsp
1 tsp 1 tsp ½ tsp 1 2 Tbsp 3 Tbsp 1 ¼ tsp can (19 oz/540 mL) garbanzo beans, drained and rinsed
canola oil
lemon juice
dried oregano
cumin chipotle chili powder
clove garlic, minced
chopped fresh parsley chopped red onion
small roasted red pepper, chopped pepper 1
30 mL
45 mL
5 mL
5 mL
2 mL
1
30 mL
45 mL
1
1 mL
In a blender or food processor, combine all ingredients per chosen dip.
Blend or pulse to desired consistency. Transfer mixture to a container. Cover
and refrigerate for 2–3 hours to allow flavours to develop.
Makes 8 servings per dip.
7
Nutrition Tip:
Chef Tip:
Homemade vinaigrettes are easy
to make and can be made with less
salt and fat than store-bought salad
dressings.
Homemade vinaigrettes can
be safely stored in an air tight
container, in the refrigerator for up
to three days.
8
Greek Salad
1 1 1 1 ¼ cup 5 2 Tbsp 2 Tbsp 2 Tbsp 1 Tbsp 1 tsp 1 ¼ cup
package (10 oz/297 g) grape tomatoes
English cucumber, chopped
orange pepper, chopped yellow pepper, chopped diced red onion
Kalamata olives, finely diced chopped flat leaf parsley
canola oil red wine vinegar lemon juice dried oregano small clove garlic, minced crumbled low fat Feta cheese
pepper to taste
1
1
1
1
60 mL
5
30 mL
30 mL
30 mL
15mL
5 mL
1
60 mL
In a large salad bowl, toss together tomatoes, cucumber, peppers, red onion,
olives and parsley.
In a salad dressing container, combine canola oil, red wine vinegar, lemon
juice, oregano and garlic. Shake vigorously.
Pour vinaigrette over vegetables and toss to coat. Chill 1–2 hours.
Before serving sprinkle salad with Feta cheese and pepper to taste.
Makes 10 servings.
Nutritional analysis – per serving (about ½ cup/125 mL)
Calories .............................. 70
Protein ................................ 2 g
Total Fat ............................. 5 g
Saturated Fat ..................... 0.5 g
Cholesterol ........................ 0 mg
Carbohydrates ................... 7 g
Fibre ................................... 2 g
Sodium ............................... 100 mg
9
Nutrition Tip:
Chef Tip:
Quinoa is a gluten free grain which
offers complete protein and is a good
source of fibre, magnesium, iron
and antioxidants. Quinoa contains
both soluble and insoluble fibre
which
can help to lower your risk of
10
cardiovascular disease and maintain a
healthy weight.
Quinoa (pronounced keen-wah) is an
ancient grain that can be used in place
of rice and served hot or cold. For best
results follow package directions on
how to cook. Make extra and freeze it in
labeled containers for an easy addition
to soups, casseroles and salads.
Mango Quinoa Salad
2 cups ¼ cup 2 (~1 cup)
½ ½ 2 2 Tbsp 2 Tbsp 2 Tbsp 1 Tbsp 1 1 Tbsp ¼ tsp ½ tsp ½ tsp
cooked quinoa, cooled
dried cranberries
mango, finely chopped English cucumber, chopped
red pepper, chopped
green onions, chopped
slivered almonds
chopped fresh flat leaf parsley canola oil white wine vinegar juice of an orange
grated orange zest pepper cumin granulated sugar 500 mL
60 mL
2 (~250mL)
½
½
2
30 mL
30 mL
30 mL
15 mL
1
15 mL
1 mL
2 mL
2 mL
Place quinoa in a medium-sized serving bowl. Add, cranberries, mango,
cucumber, red pepper, green onions, almonds and parsley to the quinoa.
In a salad dressing container combine canola oil, white wine vinegar, orange
juice and zest, pepper, cumin and sugar. Shake vigorously and set aside.
Pour dressing over top and toss salad to coat with the dressing.
Makes 6 servings.
Nutritional analysis - per serving (about 2⁄3 cup/175 mL)
Calories ............................. 200
Protein ............................... 4 g
Total Fat ............................. 7 g
Saturated Fat .................... 0.5 g
Cholesterol ........................ 0 mg
Carbohydrates .................. 32 g
Fibre ................................... 3 g
Sodium ............................... 0 mg
11
Nutrition Tip:
Chef Tip:
The average adult only needs 1200–
1500 mg of sodium per day, half of
which can be found in just 1 cup of
most commercially made broths.
Make your own homemade sodiumreduced
broth by adding 1 Tbsp soup
12
powder to 4 cups of water.
Research shows that the more fruits
and vegetables you consume, the
lower your risk of heart disease and
stroke. In Manitoba, a variety of
fresh mushrooms are grown. For this
recipe, try button, shitake, oyster,
crimini or portabella.
Mushroom Barley Risotto
2 Tbsp 1 1 1 cup
2 tsp 1 4 cups
1 cup canola oil small onion, finely chopped clove garlic, minced pearl barley chopped fresh thyme bay leaf low sodium beef broth, divided chopped mushrooms
30 mL
1
1
250 mL
10 mL
1
1L
250 mL
In a large non-stick skillet, heat canola oil over medium heat. Add onion
and garlic and sauté until softened, about 4–5 minutes.
Add barley, thyme, bay leaf and 2 cups beef broth. Bring mixture to a boil,
reduce heat to medium low and simmer until most of the liquid has been
absorbed, about 4–5 minutes. Stir frequently.
Add remaining broth, one-half cup at a time and allow mixture to simmer
and the broth to be absorbed before adding more broth.
Stir frequently. Add mushrooms and simmer mixture until the barley is
tender, about 25–30 minutes.
Makes 8 servings.
Nutritional analysis - per serving (about ¾ cup/175 mL)
Calories .............................. 130
Protein ................................ 4 g
Total Fat ............................. 4 g
Saturated Fat ..................... 0 g
Cholesterol ........................ 0 mg
Carbohydrates ................... 21 g
Fibre ................................... 4 g
Sodium ............................... 40 mg
13
Nutrition Tip:
Chef Tip:
Try and include 3-4 of the 4 food
groups in each meal. This soup
contains foods from 3 different food
groups. It is full of vitamins and
minerals from the vegetables, a good
source
of calcium from the evaporated
14
milk and contains the fibre benefits
from wild rice.
Using evaporated skim milk and
processing ingredients in the blender
gives soup a creamy consistency
without adding cream.
Mushroom Soup
2 Tbsp 1 1 1 2 1
¼ tsp 1 lb 1 4 cups
2 Tbsp 2 Tbsp 1 Tbsp 1
1 cup canola oil
small onion, finely chopped clove garlic, minced small leek, white part only, finely sliced stalks celery, finely chopped medium carrot, finely chopped pepper mixed mushrooms Russet potato, peeled and diced low sodium chicken broth white wine vinegar
chopped fresh parsley
fresh thyme leaves
can (13 oz/370 mL) evaporated skim milk cooked wild rice
30 mL
1
1
1
2
1
1 mL
500 g
1
1L
30 mL
30 mL
15 mL
1
250 mL
In a large soup pot, heat canola oil over medium heat. Add onion, garlic,
leek, celery and carrot. Season with pepper. Cook and stir occasionally, until
vegetables are tender, about 4–5 minutes.
Add mushrooms and continue to cook 5–10 minutes until mushrooms have
softened.
Add potato, chicken broth, white wine vinegar, parsley and thyme.
Cover and simmer until mushrooms and potato are tender, about 20 minutes.
Stir in milk and bring to desired temperature.
Using a blender or an immersion blender, purée broth and vegetables until
smooth. Ladle 1 cup of soup and top with 2 Tbsp of wild rice.
Makes 10 servings.
Nutritional analysis - per serving (about 1 cup/250 mL)
Calories .............................. 110
Protein ................................ 6 g
Total Fat ............................. 3 g
Saturated Fat ..................... 0 g
Cholesterol ........................ 0 mg
Carbohydrates ................... 16 g
Fibre ................................... 2 g
Sodium ............................... 95 mg
15
Nutrition Tip:
Chef Tip:
Health Canada recommends having
meatless meals that include beans and
lentils more often. Make this recipe
meatless by using canned and rinsed
black beans in place of the chicken.
If you are unable to find tomatillos
at your local grocer, you can also use
Roma tomatoes.
16
* Recipe developed by Emily Richards, PHEc © The Heart and Stroke Foundation
Chicken and Sweet Potato Quesadilla with Salsa
2 tsp 2 1 tsp 1 tsp 1 2 1 ¼ cup ½ 6 ½ cup canola oil, divided
boneless, skinless chicken breasts, diced chili powder, divided dried oregano, divided
shallot, minced
cloves garlic, minced
small sweet potato, peeled and shredded
sodium reduced chicken broth
avocado, mashed (optional)
small (17.5 cm/7 inch) wholegrain tortillas shredded lower fat cheddar cheese 10 mL
2
5 mL
5 mL
1
2
1
60 mL
½
6
125 mL
In a large nonstick skillet, heat 5 mL (1 tsp) of canola oil over medium high heat.
Add chicken breasts with 2 mL (1/2 tsp) each of the chili powder and oregano.
Cook for 3 minutes or until starting to brown; remove to plate. Add remaining
canola oil to skillet and cook shallot, garlic and sweet potato with remaining chili
powder, oregano and broth for about 5 minutes and liquid is absorbed. Return
chicken to skillet and cook, stirring until chicken is no longer pink inside. Remove
from heat. Spread avocado among half of each side of all the tortillas, if using.
Divide chicken mixture over top and sprinkle with cheese. Fold over tortilla to
cover. In clean nonstick skillet toast quesadillas over medium heat for about 4
minutes turning once or until golden brown and crisp on both sides. Serve with
Tomatillo Cucumber Lime Salsa. Makes 6 servings.*
Tomatillo Cucumber Lime Salsa
4 1 cup 1 1 2 Tbsp 2 1 1 Tbsp 1 tsp small tomatillos, husked and finely diced finely diced English cucumber clove garlic, minced
small jalapeno pepper, seeds removed and finely diced
chopped fresh cilantro green onions, finely chopped
lime, zest and juice
canola oil granulated sugar 4
250 mL
1
1
30 mL
2
1
15 mL
5 mL
In a medium bowl, combine tomatillos, cucumber, garlic, jalapeno pepper,
cilantro, green onions, lime zest and juice, canola oil and sugar. Marinate for 1
or 2 hours in the refrigerator. Transfer to serving dish. Fresh salsa will keep in the
refrigerator for up to 3 days. Makes 8 servings.
Nutritional analysis - per serving (1 tortilla with 1⁄6 filling & ¼ cup salsa)
Calories .............................. 265
Protein ................................ 15 g
Total Fat ............................. 10 g
Saturated Fat ..................... 1.5 g
Cholesterol ........................ 25 mg
Carbohydrates ................... 28 g
Fibre ................................... 3 g
Sodium ............................... 330 mg
17
Nutrition Tip:
Chef Tip:
If you are using canned beans, be sure
to drain and rinse them prior to use.
This will remove some of the sodium
that was added to the can.
Heating a spice, whether toasting it
dry or frying it in 1 tsp of canola oil,
further enhances its flavour and
gives the spice a fuller character in
your dish.
18
Chicken and White Bean Chili
2 Tbsp 1 2 1 2 tsp 1 tsp 2 tsp ¼ tsp ¼ tsp 2 2 Tbsp 2 Tbsp 1 ½ cups 2 1 2 canola oil large onion, diced cloves garlic, minced large red pepper, diced cumin dried oregano chili powder crushed red pepper flakes pepper cans (4 oz/127 mL) diced green chilies chopped fresh cilantro, chopped tomato paste
low sodium chicken broth cans (19 oz/540 mL) white navy beans, drained and rinsed
can (12 oz/341 mL) whole kernel corn
skinless chicken breasts, cooked and cut into bite size pieces
30 mL
1
2
1
10 mL
5 mL
10 mL
1 mL
1 mL
2
30 mL
30 mL
375 mL
2
1
2
In a large saucepan, heat canola oil. Sauté onion, garlic and red pepper
until vegetables are softened, about 4–5 minutes. Add cumin, oregano, chili
powder, red pepper flakes and pepper. Cook and stir for 1 minute.
Add green chilies, cilantro, tomato paste, chicken broth, beans and corn. Stir
to combine ingredients. Cook over medium low heat, covered, and simmer
for 35–40 minutes.
Add cooked chicken to chili and stir until chicken is heated through, about
5 minutes.
Makes 8 servings.
Nutritional analysis - per serving (1 cup/250 mL)
Calories .............................. 320
Protein ................................ 20 g
Total Fat.............................. 6 g
Saturated Fat...................... 0.5 g
Cholesterol ........................ 20 mg
Carbohydrates ................... 46 g
Fibre ................................... 16 g
Sodium ............................... 260 mg
19
Nutrition Tip:
Chef Tip:
Making marinades at home will
provide a lower sodium, fat and sugar
alternative to store bought marinades.
Buy meat in larger more economical
packages, divide into meal size
portions in a sealable bag with the
marinade and freeze. Now you have
ready-to-go meals in your freezer for
busy nights. Great for stir-fries, pasta
dishes and on the grill.
20
Marinades for poultry, meat, fish or vegetables
Mediterranean Marinade
2 Tbsp 1
1 tsp 2 Tbsp
1 tsp ¼ tsp canola oil
clove garlic, minced
dried oregano
white wine vinegar
granulated sugar
pepper
30 mL
1
5 mL
30 mL
5 mL
1 mL
In a small bowl, combine canola oil, garlic, oregano, vinegar, sugar and pepper.
Mix well. Use as a marinade* for 1 lb (500 g) of poultry, meat, fish or vegetables.
Makes 1⁄ 3 cup (75 mL).
Herbed Citrus Marinade
2 Tbsp 1 1 1 1 2 Tbsp ¼ tsp canola oil clove garlic, minced orange, zest and juice lime, zest and juice lemon, zest and juice chopped fresh thyme pepper 30 mL
1
1
1
1
30 mL
1 mL
In a small bowl, combine canola oil, garlic, orange zest and juice, lime zest and
juice, lemon zest and juice, thyme and pepper. Mix well. Use as a marinade* for
1 lb (500 g) of poultry, meat, fish or vegetables.
Makes 1 cup (250 mL).
*Place poultry, meat, fish or vegetables with marinade in a resealable bag.
Refrigerate meat or vegetables for up to 4 hours or overnight (fish for up to 1
hour). Bake, roast, sauté or grill marinated items. Be sure to cook meat to the
correct internal temperature.
Nutritional analysis - per serving (2 tsp/10 mL)
Mediterranean
Herbed Citrus
Calories ............................. 40 ................................... 15
Protein ................................0 g ................................ 0 g
Total Fat ............................. 4.5 g .............................. 1.5 g
Saturated Fat ..................... 0 g ................................. 0 g
Cholesterol. ........................ 0 mg ............................. 0 mg
Carbohydrates ................... 1 g ................................ 1 g
Fibre ................................... 0 g ................................ 0 g
Sodium ............................... 0 mg ............................. 0 mg
21
Nutrition Tip:
Chef Tip:
Use the plate method to balance your food
intake. Fill half your plate with vegetables,
¼ of your plate with protein and ¼ of your
plate with starch or grains. Add a glass
of lower fat milk and a piece of fruit for a
nutritionally
balanced meal. Add the slaw
22
onto the pork sandwich to increase the
nutritional benefit of this recipe.
To shred the pork, push two forks into
the meat, side by side, and pull the
meat apart.
Saucy Pulled Pork Tenderloin with Cabbage Slaw
Pulled Pork
2 Tbsp 2 lbs ¼ tsp
1
1
1
½ cup 1 Tbsp 2 Tbsp 2 tsp 1 tsp
1
⁄ 8 tsp canola oil
pork tenderloin
ground pepper small onion, diced clove garlic, minced can (28 oz/796 mL) crushed tomatoes water molasses brown sugar coarse mustard
smoked paprika cayenne pepper 30 mL
1 kg
1 mL
1
1
1
125 mL
15 mL
30 mL
10 mL
5 mL
0.5 mL
Cabbage Slaw
¼
1
2 Tbsp 2 Tbsp 1 tsp ¼ tsp head small cabbage, shredded small carrot, shredded canola oil
cider vinegar
sugar
celery seed
¼
1
30 mL
30 mL
5 mL
1 mL
To cook pork: In a large, non-stick skillet heat canola oil over medium high
heat. Season tenderloin with pepper. Cut tenderloin into 4 pieces.
Sear pork on all sides until just browned. Remove tenderloin from the pan and
set aside. Add diced onion and garlic to the pan and sauté, until translucent,
about 2–3 minutes. Add crushed tomatoes, water, molasses, brown sugar,
mustard, smoked paprika and cayenne pepper. Stir to combine and place
over medium heat. Simmer 3–4 minutes. Return tenderloin pieces to the pan.
Continue to simmer mixture, covered, until tenderloin is tender, about 25
minutes. Transfer pork to a cutting board and shred. Continue to simmer the
sauce over low heat, uncovered, until reduced, about 20 minutes. Transfer
pork back into the sauce. To make slaw: In a large bowl, combine cabbage,
carrot, canola oil, cider vinegar, sugar and celery seed. Stir ingredients well
to coat cabbage. Refrigerate until ready to use. Serve pork on whole wheat
buns (see recipe on page 29), top with slaw. Makes 10 servings.
Nutritional analysis - per serving (about 4 oz/125 g pork with
2 Tbsp/30 mL of cabbage slaw)
Calories .............................. 200
Protein ................................ 21 g
Total Fat.............................. 8 g
Saturated Fat..................... 1 g
Cholesterol ........................ 60 mg
Carbohydrates ................... 13 g
Fibre ................................... 2 g
Sodium ............................... 180 mg
23
Nutrition Tip:
Chef Tip:
Research shows that families who eat
together have better nutritional intake.
Kids will love dipping these bite sized
salmon cakes while receiving the great
nutrition from fish. Salmon contains
24 omega-3 fats which are good
healthy
for your heart and your brain.
Canola oil can take the heat and is
perfect for the sauté pan. With a
smoke point of 468°F (242°C), cooking
with canola oil will maintain a clean,
crisp flavour.
Salmon Cakes with Lemon Sauce
1
½ cup ½ cup 1
¼ cup 1
1 Tbsp 2 tsp
1 tsp ¼ tsp ¼ tsp 1 Tbsp can (7.5 oz/213 g) sockeye salmon, drained, flaked cold mashed potatoes dried brown bread crumbs
egg white, lightly beaten finely diced celery
green onion, finely chopped non-fat mayonnaise Dijon mustard grated lemon zest pepper cayenne pepper canola oil 1
125 mL
125 mL
1
60 mL
1
15 mL
10 mL
5 mL
1 mL
1 mL
15 mL
Sauce Ingredients
½ cup non-fat yogurt 125 mL
1 tsp lemon juice 5 mL
1 tsp grated lemon zest 5 mL
In a large bowl, combine salmon, mashed potatoes, bread crumbs, egg
white, celery, green onion, mayonnaise, mustard, lemon zest, pepper and
cayenne pepper. Form into 8 cakes.
In a large non-stick skillet, heat canola oil over medium heat. Cook salmon
cakes, turning over once, until golden and just cooked through, about 6–7
minutes.
Meanwhile, in a small bowl combine yogurt, lemon juice and zest. Serve
salmon cakes with sauce.
Makes 4 servings.
Nutritional analysis - per serving (2 salmon cakes with 2 Tbsp/
30 mL sauce)
Calories .............................. 190
Protein ................................ 16 g
Total Fat.............................. 10 g
Saturated Fat...................... 1.5 g
Cholesterol ........................ 35 mg
Carbohydrates ................... 12 g
Fibre ................................... 1 g
Sodium ............................... 430 mg
25
Nutrition Tip:
Chef Tip:
To help reduce the fat content
when pan frying ground beef, drain
browned beef before adding to other
ingredients. Or make lean ground beef
even leaner by rinsing under warm
water
26and blotting with a paper towel
before adding to other ingredients.
Make sure the sauté pan is heated
before adding in canola oil, then let
it come up to temperature. This will
provide the sizzle needed for sautéing
the onions, garlic, carrots and celery.
Sweet Potato Shepherd’s Pie
Bottom Layer
1 lb 1 Tbsp
1 2 1 2 1
⁄ 8 tsp ¼ tsp 1 Tbsp 1 ¼ cups extra lean ground beef
canola oil
small onion, diced
cloves garlic, minced
medium carrot, chopped
stalks celery, finely chopped
hot sauce
pepper
whole-wheat flour
low sodium beef broth
Vegetable Layer
2 cups frozen corn or mixed vegetables
Sweet Potato Topping
4 medium sweet potatoes, peeled
and cut into chunks
1 large Russet potato, peeled
and cut into chunks
¼ cup chopped chives
2 Tbsp chopped fresh parsley
1 Tbsp canola oil
¼ tsp pepper
500 g
15 mL
1
2
1
2
0.5 mL
1 mL
15 mL
300 mL
500 mL
4
1
60 mL
30 mL
15 mL
1 mL
In a large non-stick skillet, add beef and cook over medium heat until
browned and juices run clear. Remove from pan, drain off remaining fat and
set aside. Add canola oil, onion, garlic, carrot and celery to the skillet and
cook over medium heat until vegetables are softened, about 4–5 minutes.
Season with hot sauce and pepper. Stir flour into the mixture until well
combined. Stir in beef broth. Continue to cook until mixture is hot and
thickens, about 5 minutes. Meanwhile, in a large pot cook sweet and Russet
potatoes in boiling water until tender, about 15 minutes. Transfer meat
mixture to a large 8 cup (2 L) oiled casserole dish. Spread corn over top.
Mash potatoes and add chives, parsley, canola oil and pepper. Spread over
corn. Bake at 325°F (160°C) for about 40–45 minutes or until heated through.
Makes 8 servings.
Nutritional analysis - per serving (about 1 cup/250 mL)
Calories .............................. 220
Protein ................................ 16 g
Total Fat.............................. 7 g
Saturated Fat..................... 1 g
Cholesterol ........................ 35 mg
Carbohydrates ................... 25 g
Fibre ................................... 4 g
Sodium ............................... 105 mg
27
Nutrition Tip:
Chef Tip:
Commercially baked bread products
tend to be higher in fat and sodium
and lower in fibre. By making your
baked products at home you can
use healthier fats, such as canola
oil, use less salt in your recipes and
28
increase
the fibre by using whole
wheat flour, ground flax and seeds.
You can make any baked good
recipe healthier by changing the
type of fat used. As a general rule,
replace 1 Tbsp solid fat with 2 tsp
canola oil to decrease the total fat
and increase the quality of fat.
Whole Wheat Flax Dinner Rolls
1 ¼ cups 2 Tbsp 2 Tbsp 1 tsp ¼ cup 1 Tbsp 1 ¾ cups 2 Tbsp 2 cups 2 Tbsp 2 Tbsp 1
1 Tbsp skim milk honey
canola oil
salt
water
rapid rise yeast
whole-wheat flour
ground flax seed
all-purpose flour, divided chopped unsalted sunflower seeds, divided chopped unsalted pumpkin seeds, divided
egg white
water
300 mL
30 mL
30 mL
5 mL
60 mL
15 mL
425 mL
30 mL
500 mL
30 mL
30 mL
1
15 mL
In a small saucepan over medium low, heat milk, honey, canola oil, salt and ¼
cup water to lukewarm. Remove from heat and set aside.
In a large mixing bowl, combine yeast, whole-wheat flour, ground flax, 1 cup
all-purpose flour, 1 Tbsp each of the sunflower and pumpkin seeds. Add wet
ingredients and combine. Gradually add in remaining all-purpose flour until
it forms a soft ball. Knead on a floured surface for about 6 minutes. Cover
dough with plastic wrap and allow it to rest about 10 minutes.
Divide dough into 12 and shape into equal sized balls. Flatten slightly with
the palm of your hand, Whisk egg white with 1 Tbsp water and brush on top
of the rolls. Sprinkle with remaining sunflower and pumpkin seeds. Place on
parchment paper lined baking sheet. Cover and let rise in a warm place until
double in size, about 50–60 minutes.
Bake at 375°F (190°C) for about 20 minutes or until golden brown and the buns
sound hollow when tapped on the bottom. Transfer to a rack and let cool.
Makes 12 servings.
Nutritional analysis - per serving (1 bun)
Calories .............................. 200
Protein ................................ 7 g
Total Fat.............................. 4.5 g
Saturated Fat..................... 0 g
Cholesterol ........................ 0 mg
Carbohydrates ................... 33 g
Fibre ................................... 3 g
Sodium ............................... 210 mg
29
Nutrition Tip:
Chef Tip:
Including whole-wheat flour and berries in
your baking will increase the fibre content.
Fibre can help to reduce your risk of heart
disease, control your blood cholesterol,
and make you feel full for longer. Try
replacing half the all-purpose flour with
30
whole-wheat
flour to increase the fibre
content of your favourite baked goods.
Buttermilk can add unnecessary sodium
to your baking. To reduce the sodium
in your recipes, try substituting the
equivalent amount of sour milk for
buttermilk. You can make sour milk by
adding 1 Tbsp of lemon juice or vinegar
to 1 cup milk.
Blueberry Scones
1 cup 1 cup 3 Tbsp 1 Tbsp ¼ tsp ¼ tsp
2 tsp
¾ cup ¼ cup 1
1 cup 1 Tbsp 1 Tbsp whole-wheat flour all-purpose flour granulated sugar baking powder salt baking soda lemon juice skim milk canola oil egg fresh blueberries 1% milk granulated sugar 250 mL
250 mL
45 mL
15 mL
1 mL
1 mL
10 mL
175 mL
60 mL
1
250 mL
15 mL
15 mL
Preheat over to 425°F (220°C). In a large mixing bowl, combine flours,
sugar, baking powder, salt and baking soda; set aside. In second bowl, whisk
together lemon juice and skim milk. Let stand for one minute. Add canola oil
and egg. Stir until mixed well.
Pour wet ingredients into dry ingredients along with the blueberries and mix
just to combine ingredients. Turn dough out onto a floured counter top and
knead 3 or 4 times, until dough is formed into a large ball.
Cut dough in half and pat each ball into a 6 inch (15 cm) circle. Cut each circle
into 6 wedges. Brush surfaces with 1% milk and sprinkle with sugar. Place on
parchment-lined baking sheets. Bake for about 15 minutes or until scones are
golden brown.
Makes 12 servings.
Nutritional analysis - per serving (1 scone)
Calories .............................. 140
Protein ................................ 4 g
Total Fat.............................. 5 g
Saturated Fat..................... 0.5 g
Cholesterol ........................ 20 mg
Carbohydrates ................... 21 g
Fibre ................................... 2 g
Sodium ............................... 190 mg
31
Nutrition Tip:
Chef Tip:
You can easily decrease the fat in your
baking by replacing half the fat with
unsweetened applesauce, mashed
banana or prune purée. This recipe
also uses cocoa powder instead of
hard32chocolate to maintain the rich
flavour of chocolate without increasing
the fat content.
Making cakes and brownies in mini
muffin pans keeps portion size in check
and makes them easier to grab on the
go. Keep a supply in the freezer for a
ready-to-go snack.
Brownie Bites
⁄ 3 cup ½ cup ½ cup 1 tsp ¼ cup 3 Tbsp 1 tsp ¾ cup ½ cup 2
½ cup 1
cocoa powder whole-wheat flour all-purpose flour baking powder chopped walnuts canola oil vanilla brown sugar white sugar egg whites
unsweetened applesauce 75 mL
125 mL
125 mL
5 mL
60 mL
45 mL
5 mL
175 mL
125 mL
2
125 mL
Preheat oven to 350°F (180°C.). Lightly spray canola oil cooking spray on
non-stick mini muffin pans.
In a medium bowl, whisk together cocoa powder, flours, baking powder and
walnuts.
In a second bowl, beat together canola oil, vanilla, sugars, egg whites
and applesauce. Add flour mixture into the wet ingredients and stir just to
combine ingredients.
Add batter to prepared mini muffin pans. Bake for 15 minutes or until a tooth
pick comes out clean. Remove from pans and let cool on a wire rack.
Makes 24 brownie bites.
Nutritional analysis - per serving (2 brownie bites)
Calories .............................. 170
Protein ................................ 2 g
Total Fat.............................. 5 g
Saturated Fat..................... 0 g
Cholesterol ........................ 0 mg
Carbohydrates ................... 30 g
Fibre ................................... 2 g
Sodium ............................... 45 mg
33
Nutrition Tip:
Chef Tip:
Look for desserts that have little or no
sugar added and include fruits, whole
grains and low fat dairy products
For best results, serve on the same
day as prepared. Finish off this
dessert by pairing it with ¾ cup
(175 mL) nonfat vanilla yogurt.
34
Banana Cobbler
2 Tbsp
1
⁄ 3 cup
4
½ cup
1 Tbsp ¼ cup 2 Tbsp
1 tsp
½ tsp
1 cup
1 tsp
½ tsp
¼ tsp
non-hydrogenated canola oil margarine
firmly packed brown sugar
medium bananas, divided
granulated sugar
canola oil
reduced-fat plain yogurt
skim milk
vanilla extract
grated lemon or orange zest
whole-wheat flour
baking powder
ground cinnamon
baking soda
30 mL
75 mL
4
125 mL
15 mL
60 mL
30 mL
5 mL
2 mL
250 mL
5 mL
2 mL
1 mL
Preheat oven to 350°F (180°C). Melt canola margarine in 9 x 9 inch (1.5 L)
cake pan, placed in a preheated oven, for two to three minutes. Remove pan
from oven. Stir in brown sugar. Slice three bananas and place in single layer
on the brown sugar mixture.
In a medium bowl, whisk together remaining one banana (mashed),
granulated sugar, canola oil, yogurt, milk, vanilla and zest.
In a large bowl, combine flour, baking powder, cinnamon, and baking soda.
Add yogurt mixture to flour mixture. Stir until blended. Pour batter over
bananas in cake pan.
Bake for 25–30 minutes or until cake tester inserted in centre comes out
clean. Cool for 5 minutes in pan set on wire rack. Serve warm.
Makes 12 servings.
Nutritional analysis - per serving (1 slice)
Calories .............................. 160
Protein ................................ 2 g
Total Fat.............................. 3.5 g
Saturated Fat..................... 0.5 g
Cholesterol ........................ 0 mg
Carbohydrates ................... 31 g
Fibre ................................... 2 g
Sodium ............................... 95 mg
35
This cookbook has been made possible
with an educational grant from
In cooperation with
canolarecipes.ca
Be Well. Live Well. Keep Well. Eat Well.
The Heart and Stroke Foundation thanks the sponsor for providing funds
to make this booklet possible. This acknowledgement does not constitute
an endorsement of the sponsors’ products or services.
Provincial Office:
Brandon:
6 Donald Street
Winnipeg, MB
R3L 0K6
(204) 949-2000
824 -18th Street, Unit 3
Brandon, MB
R7A 5B7
(204) 571- 4080
Toll Free: 1-888-473-4636
heartandstroke.mb.ca