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. 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