Heart Smart Lemon Sponge Pudding

Ingredients

• Cooking spray
• 1 tbsp (15 mL) non-hydrogenated margarine, melted
• 1/3 cup (75 mL) sugar
• 2 eggs
• 3 tbsp (45 mL) all-purpose flour
• 1 tbsp (15 mL) lemon zest, packed (from 2 lemons)
• ½ cup (125 mL) fresh lemon juice (from 2 lemons)
• 1 cup (250 mL) skim milk
• 6 egg whites, room temperature
• Boiling water

Directions

1. Preheat oven to 325º F (160º C). Spray a square (8 x 8 inch / 20 x 20 cm) glass baking dish with cooking spray and place inside a roasting pan. Set aside.
2. In a large bowl, whisk together margarine, sugar, 2 eggs, flour, lemon zest, lemon juice and milk. Set aside.
3. In a separate bowl, beat egg whites on high speed until stiff peaks form. Gently fold into the lemon mixture and pour into the baking dish.
4. Carefully pour boiling water into the roasting pan to surround the baking dish to a depth of about 1 inch (2.5 cm).
5. Bake for 35 minutes.

Nutritional information per serving (1/6 of glass baking dish)

• Calories: 135
• Protein: 8 g
• Fat: 4 g
  • Saturated fat: 1 g
  • Dietary cholesterol: 63 mg
• Carbohydrate: 18 g
  • Dietary fibre: 0 g
• Sodium: 121 mg
• Potassium: 167 mg

Tags: heart smart recipes, heart healthy recipes, lemon sponge pudding

Heart Smart Summer Salad

Ingredients

• 2 cups (500 mL) broccoli, chopped
• 1 cup (250 mL) green pepper, diced
• 1 cup (250 mL) orange pepper, diced
• 1 cup (250 mL) mango, diced
• 1 cup (250 mL) celery, diced
• 1 cup (250 mL) carrots, diced
• 1/2 cup (125 mL) cucumber, diced
• Optional: a handful of unsalted pumpkin seeds

Dressing

• 1/2 cup (125 mL) mango chutney
• 3 tbsp (45 mL) olive oil
• 1 tsp (5 mL) poppy seeds
• 2 tbsp (30 mL) onion, finely diced
• pepper to taste

Directions

1. In a large bowl, combine all salad ingredients.
2. In a small bowl, whisk together the dressing ingredients.
3. Toss the dressing with the salad and serve.

Nutritional information per serving
(1½ cup/375 mL)

• Calories: 193
• Protein: 3 g
• Fat: 7 g
  • Saturated fat: 1 g
  • Dietary cholesterol: 0 mg
• Carbohydrate: 31 g
  • Dietary fibre: 4 g
• Sodium: 395 mg
• Potassium: 432 mg

Tags: heart smart recipes, heart healthy recipes, summer salad recipe

Heart Smart Breakfast Cookie

Ingredients

• 1½ cups (375 mL) brown sugar
• 2 cups (500 mL) quick oats
• 3 cups (750 mL) all purpose flour
• 1 tbsp (15 mL) baking soda
• 1 tsp (5 mL) baking powder
• 1 tsp (5 mL) ground ginger
• 1/2 tsp (2 mL) ground cloves
• 1/3 cup (85 mL) ground flax
• 1/3 cup (85 mL) ground almonds
• 1/3 cup (85 mL) wheat germ
• 1/4 cup (50 mL) canola oil
• 1/2 cup (125 mL) applesauce
• 1/4 cup (50 mL) water
• 3 eggs
• 1 1/2 tsp (7.5 mL) vanilla extract
• 1 cup (250 mL) golden raisins

Directions

1. Preheat oven to 350° F (180° C). Line two cookie sheets with parchment paper.
2. In a large bowl mix together sugar, oats, flour, baking soda, baking powder, ginger, cloves, flax, almonds and wheat germ.
3. Make a well in the centre and add canola oil, applesauce, water, eggs and vanilla. Mix until well blended.
4. Stir in raisins.
5. Scoop out golf ball sized cookies onto cookie sheets. Flatten with the back of a spoon. These cookies do not spread when baked.
6. Bake 8 to 10 minutes in preheated oven.
7. Once the cookies have cooled. Individually wrap the batch and freeze for a quick fix in the morning.

Nutritional information per serving
(1 cookie)

• Calories: 159
• Protein: 5 g
• Fat: 3 g
  • Saturated fat: 1 g
  • Dietary cholesterol: 21 mg
• Carbohydrate: 30 g
  • Dietary fibre: 3 g
• Sodium: 150 mg
• Potassium: 174 mg

Tags: heart smart recipes, heart healthy recipes, breakfast cookie recipe

Heart Smart Minestrone Soup

Ingredients

• 1 tbsp (15 mL) olive oil
• 1 cup (250 mL) onion, diced
• 1 cup (250 mL) carrot, diced
• 1 cup (250 mL) celery, diced
• 2 cloves of garlic, chopped
• 1/2 cup (125 mL) fresh parsley, chopped
• 4 cups (1 L) sodium reduced chicken stock
• 2 cups (500 mL) water
• 1 can 19oz (540 mL) navy beans, drained and rinsed
• 1 cup (250 mL) potato, peeled and diced
• 1 cup (250 mL) zucchini, diced
• 1 cup (250 mL) Savoy cabbage, shredded
• 2 cups (500 mL) fresh plum tomatoes, diced
• 1 bay leaf
• 1 tsp (5 mL) dried basil
• 1 tsp (5 mL) dried oregano
• ½ tsp (2 mL) dried thyme
• pepper to taste

Garnish: Grated parmesan cheese (optional)

Directions

1. Heat oil in a large pot over medium heat. Add onion, carrot and celery and sautee without browning for about 10 minutes.
2. Add the rest of the ingredients, except the cheese, and simmer on medium heat for 30 minutes.
3. Pour into bowls and top with parmesan cheese (if using).

Nutritional information per serving
(1 ½ cups)

• Calories: 165
• Protein: 8 g
• Fat: 3 g
  • Saturated fat: 0 g
  • Dietary cholesterol: 0 mg
• Carbohydrate: 29 g
  • Dietary fibre: 5 g
• Sodium: 368 mg
• Potassium: 702 mg

Tags: heart smart recipes, heart healthy recipes, minestrone soup recipe

Heart Smart Chicken Burgers

Ingredients

• 4 oz (125 g) lean ground chicken or turkey
• 1 small clove garlic, minced
• 1 tbsp (15 mL) chopped fresh coriander
• 1 tbsp (15 mL) sodium reduced soy sauce
• 1 tsp (5 mL) minced fresh ginger
• Pinch pepper

Directions

1. In bowl, combine chicken, garlic, coriander, soy sauce, ginger and pepper. Using hands, mix well and shape into 2 patties.
2. Heat large nonstick skillet or grill pan over medium high heat and cook patties, turning once for about 10 minutes or until no longer pink inside.
3. Serve with sliced tomatoes and cucumbers if desired.

Grilling Option: Place on greased grill and grill over medium high heat for about 10 minutes, turning once or until no longer pink inside.

Makes 1 serving

Nutrition information per serving

• Calories: 188
• Protein: 24 g
• Fat: 8 g
  • Saturated fat: 2 g
  • Carbohydrates: 3 g
• Fibre: 0 g
  • Cholesterol: 77 g
• Sodium: 563 mg
• Potassium: 273 mg

Tags: heart smart recipes, heart healthy recipes, chicken burgers