Heart Healthy Eats

Vanilla Coconut Truffle Protein Shake


 Recipe from Muffin Top-Less

Ingredients
  • 1 Cup unsweetened vanilla Coconut milk
  • 1 TB shredded unsweetened Coconut (use some for garnish)
  • 1 TB Coconut Oil
  • 1 Scoop vanilla protein powder
  • Drops of Vanilla Creme Stevia to taste 
  • 3-5 Ice Cubes 
Blend and enjoy! =)

 

 

 

 

 

 



Cilantro Lime Chickpea Salad

*Recipe from Oh She Glows
Adapted from Heather.
Yield: 1-2 servings.

Ingredients:
  • One 15-oz can chickpeas (2 cups cooked), drained and rinsed
  • 2 cups spinach
  • 1/4 cup sweet onion, chopped finely
  • Juice from 1.5 limes
  • 3/4 cup fresh Cilantro
  • 1/2 tsp sugar (or to taste)
  • 2 tsp Dijon mustard
  • 1 garlic clove
  • 1 tsp extra virgin olive oil
  • 1/2 tsp ground cumin
  • 1/2 tsp kosher salt + ground pepper

Directions:
1. In a food processor, add the spinach and pulse a few times until chopped very small. Add the processed spinach, drained chickpeas, and chopped onion into a large bowl.

2. In the food processor (no need to rinse the bowl!), add the lime juice, cilantro, mustard, sugar, garlic, cumin, and oil. Process until smooth, scraping down the sides of the bowl as needed. 

3. Pour the dressing on top of the spinach chickpea mixture and stir well. Add salt and pepper to taste. Let stand for about 10 minutes to let the flavours develop (optiona). Serve over a bed of grains, like brown rice. 

Serves 1-2.

Note: The dressing has quite a bite to it, so please feel free to adjust the dressing to your taste buds preference! You may want more oil, less lime, etc. 


Quinoa, Black Bean, and Mango Salad


Quinoa (pronounced KEEN-wah), an ancient “grain” that’s actually an edible seed related to beets and spinach, makes a fantastic base for a salad, with its mild, nutty flavour.

Recipe and photo provided by CanolaInfo.org ©

  • 1 cup (250 mL) quinoa
  • 1 ripe mango, peeled and diced
  • 1 small red or yellow pepper, seeded and diced
  • 2 cups packed (500 mL) baby spinach, torn or sliced
  • 1 cup (250 mL or half of 19 oz/540 mL can) black beans, rinsed and drained
  • 1/4 English cucumber, chopped
  • 2-3 green onions, chopped, or 1/4 cup (50 mL) chopped purple red onion
Dressing:
  • 3 tbsp (45 mL) canola oil
  • 2 tbsp (25 mL) white wine or white balsamic vinegar
  • 2 tsp (10 mL) honey
  • 1/2 tsp (2 mL) curry powder or paste
  • 1/4 tsp (1 mL) cumin
Directions
  1. Rinse quinoa well under cool water in fine sieve or in several changes of water. Drain.
  2. In large pot of boiling salted water set over medium heat, cook quinoa until tender but still firm to bite, about 15 minutes. It’s done when germ separates, making it look like a curly Q. Drain well and return quinoa to pot off heat. Cover with tea towel and replace lid, allowing it to steam and producing fluffy quinoa as it cools.
  3. In large bowl, combine cooled quinoa, mango, pepper, spinach, black beans, cucumber and onions.
  4. To make dressing, combine canola oil, vinegar, honey, curry and cumin in jar or small bowl and shake or whisk to blend.
  5. Drizzle salad with dressing and toss until well coated. 
Nutritional Information

per serving
  • Calories: 160
  • Protein: 4 g
  • Total Fat: 6 g
    • Saturated Fat: 0 g
    • Cholesterol: 0 mg
  • Carbohydrates: 23 g
    • Fibre: 4 g
    • Sugars: 3 g
  • Sodium: 15 mg
  • Potassium: 200 mg

 

Chocolate Cake with Raspberries

Makes 10 servings

You can't go wrong with a cake that's good for you! Let us know how the recipe turns out. Feel free to replace the raspberries with strawberries <3

Ingredients

  • ¼ cup (50 mL) canola oil
  • ¾ cup (175 mL) lightly packed brown sugar
  • 1 tsp (5 mL) vanilla
  • 1 egg
  • 1 egg white
  • ½ cup (125 mL) cocoa powder
  • 1 cup (250 mL) whole-wheat flour
  • 1 tsp (5 mL) baking powder
  • ½ tsp (2 mL) baking soda
  • 1 cup (250 mL) plain, fat-free yogurt
  • 1 tbsp (15 mL) almond flavoured liqueur (optional)
  • 2 cups (500 mL) whole fresh raspberries
  • ¼ cup (50 mL) apple jelly, melted
  • Icing sugar for dusting (optional)
Directions
  1. Preheat oven to 350º F (180º C). Line the bottom of a spring form pan with parchment paper.
  2. In a large bowl, whisk together the oil, sugar, vanilla, egg and egg white.
  3. In a second bowl, combine the cocoa powder, flour, baking powder and baking soda. Add it slowly to the first bowl. Gently mix in the yogurt.
  4. Pour the batter into the prepared pan and bake for 35 to 40 minutes.
  5. While the cake is still hot, brush the liqueur over the top (if using). Let cool.
  6. Loosen the edge of the cake from the spring form pan and remove the cake. Place the raspberries on the top of the cake and brush on the melted apple jelly. Dust with icing sugar if desired.
Nutritional information per serving
(1/10 of cake)

  • Calories: 206
  • Protein: 5 g
  • Total fat: 7 g
    • Saturated fat: 1 g
    • Dietary cholesterol: 19 mg
  • Carbohydrate: 34 g
    • Dietary fibre: 4 g
  • Sodium: 127 mg
  • Potassium: 270 mg 
*Recipe from the Heart and Stroke Foundation

 

Grilled Flank Steak with Red Peppers and Zucchini

Ingredients
12 oz. 750 g flank steak
1/4 cup 50 ml hoisin sauce
2 2 red peppers, quartered
2 small 2 small zucchinis, sliced lengthwise
1 tsp 5 ml olive oil
pepper

Directions
  1. In shallow dish, marinate flank steak in hoisin sauce, in the refrigerator, for 4-6 hours or overnight.
  2. Preheat grill. Meanwhile, toss peppers and zucchini with oil and peppeer.
  3. Place steak and vegetables on grill. Cook steak for 8- 10 minutes, turning once or until desired doneness. Cook vegetables until tender-crisp, turning once.
  4. Remove steak from grill and allow to rest for 5 minutes. Slice steak across the grain into 1/4 inch (1 cm) slices. Serve with grilled vegetables.
Serving Size
Makes 4 servings

Nutrition Info
  1. Calories: 270 kcal
  2. Protein: 24 g
  3. Fat: 13 g
  4. Carbohydrate: 15 g
  5. Dietary Fibre: 3 g
  6. Sodium: 310 mg

*Recipe and photo from Special K

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