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Heart Health

By 49thShelf
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tagged: health, hearts
Hearts aren't just for Valentines, you know. Here are some to help yours stay healthy all year 'round.
Heart Health For Canadians

Heart Health For Canadians

The Definitive Guide
also available: eBook
tagged : heart

To be published in co-operation with the Heart and Stroke Foundation of Canada

Every seven minutes in Canada, someone dies from heart disease or stroke. When we think of the typical heart patient, we imagine an older, grey-haired, overstressed man, but the face of heart disease has changed. Heart disease and stroke are now equal-opportunity killers. Despite the fact that heart disease kills more Canadian women each year than all forms of cancer combined, it’s not a problem that’s widely talke …

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Your Health at Heart

Your Health at Heart

Essential Facts and Tasty Recipes
tagged : heart

You care about health, and you want to eat delicious, nutritious meals that will dramatically increase your quality of life? This isthe book for you. This user’s manual for individual cardiovascular health includes a treasure-trove of up to date information with charts and exercises that will help you evaluate your cardio healthy and risk factors. PLUS it offers over 150 simple and delicious recipes to make every meal a delight.

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Heart Healthy Foods For Life

Heart Healthy Foods For Life

Preventing Heart Disease Through Diet And Nutrition
also available: Paperback

In Heart Healthy Foods for Life, leading nutritionist Leslie Beck explains which foods to eat—how often, in what amounts, and how to add them to your diet—to prevent heart disease. This indispensable diet plan includes:

• Everything you need to know about foods that fight heart disease;

• Guidelines on what to eat for a diet that's rich in fibre and low in saturated fats;

• Handy tips for buying, storing, preparing, and incorporating heart healthy foods into your diet;

• Exercise for pr …

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HeartSmart Cooking for Family and Friends

HeartSmart Cooking for Family and Friends

Great Recipes, Menus and Ideas for Casual Entertaining
tagged : entertaining

Is it possible to bridge the gap between health and flavour when entertaining friends? Bonnie Stern and the Heart and Stroke Foundation of Canada say yes! Now you can enjoy a superb, new collection of delicious recipes, combined with the most current information on how to cook and eat well, from the creators of the national bestsellers Simply HeartSmart Cooking and More HeartSmart Cooking.

• More than 200 delicious recipes
• Practical information on nutritional topics ranging from antioxidan …

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The Best of HeartSmart Cooking
tagged :

From the IACP award–winning author of Bonnie Stern’s Essentials of Home Cooking comes the best of HeartSmart™ cooking, revised and updated with 75 brand-new recipes.

For more than a decade, the partnership of Bonnie Stern and the Heart and Stroke Foundation has been instrumental in changing the way Canadians cook. Bonnie’s phenomenally successful HeartSmart cookbooks have bridged the gap between healthy eating and delicious food.

This wonderful new compendium will be a must for every kitch …

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Asian Tuna or Swordfish Burgers
Many people want to eat more fish, but they want it to taste more like meat. Chopped tuna and swordfish make great fish burgers because of their firm, meaty texture.

Serve these in the bun with grilled red onion slices.

Makes 6 servings
2 tsp (10 mL) olive oil
3 green onions, chopped
1 tbsp (15 mL) finely chopped fresh ginger root
1 clove garlic, finely chopped
1 lb (500 g) boneless, skinless fresh tuna
2 egg whites, or 1 whole egg
1/2 cup (125 mL) fresh whole-wheat or regular breadcrumbs
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 tbsp (25 mL) hoisin sauce
1 tbsp (15 mL) soy sauce
1 tsp (15 mL) dark sesame oil
6 whole-wheat or regular sesame seed buns

1. Heat olive oil in a nonstick skillet on medium heat. Add green onions, ginger, garlic and cook gently for a few minutes, or until fragrant.

2. Cut fish into chunks and pat dry. Chop coarsely in a food processor. Add egg whites and breadcrumbs and chop until just combined. Blend in cooled garlic mixture, salt and pepper. Shape into 6 patties, about 1/2 inch thick.

3. To prepare glaze, in a small bowl combine hoisin sauce, soy sauce and sesame oil.

4. Grill burgers for a couple of minutes. Turn and brush with glaze. Turn and brush once more, cooking burgers for a total of about 3-4 minutes per side, or until cooked through but still juicy. Serve in buns. Serves six.

Per Serving: 326 calories, 25 g protein, 10 g fat (2 g saturates), 39 mg cholesterol, 32 g carbohydrate, 3 g fibre, 730 mg sodium, 462 mg potassium.
Excellent source of Vitamin A, Thiamin, Niacin, Vitamin B12
Good source of Riboflavin, Vitamin B6, Iron

Balsamic-Maple-Glazed Lamb Chops With Sweet Potatoes
This is a great way to use a less-expensive balsamic vinegar, as it becomes sweeter when it is reduced (save your better-quality vinegar for salads).

Makes 8 servings
1 tbsp (15 mL) olive oil
3 lbs(1.5 kg) sweet potatoes, peeled and thickly sliced
8 shallots, peeled and halved
1 tbsp (15 mL) chopped fresh rosemary
1 tsp (5 mL) salt, divided
1/4 tsp (1 mL) pepper
2 cups (500 mL) balsamic vinegar
3 tbsp (45 mL) maple syrup
1 tsp (5 mL) Dijon mustard
1-inch (2.5 cm) piece orange peel
16 thin lamb rib chops (about 2 1/2 to 3 oz/75 to 90 g each), trimmed

1. Brush large sheet of heavy-duty foil with oil. Arrange sweet potato slices, overlapping slightly, over centre of foil. Sprinkle sweet potatoes with shallots, rosemary, 1/2 tsp (2 mL) salt and pepper. Fold over foil and seal and place package in or on barbecue. Cook for about 35 minutes, turning package once or twice. (Package can also be baked in a 400 degrees F / 200 degrees C oven for about 35 minutes, or until tender.)

2. Meanwhile, in a saucepan, combine vinegar, maple syrup, mustard, orange peel and remaining 1/2 tsp (2 mL) salt. Bring to a boil, reduce heat and simmer uncovered for 10-15 minutes, or until mixture is syrupy. You should have about 1 cup glaze. Discard orange peel. Reserve 1/4 cup (50 mL) of glaze for garnish.

3. Pour 1/2 cup (125 mL) glaze over chops and rub in. Grill lamb for 2 minutes. Brush with 1/4 cup (50 mL) glaze, turn and cook for 2 minutes longer for medium-rare.

4. Drizzle plates with reserved glaze. Serve chops on a bed of sweet potatoes.

Per Serving: 257 calories, 14 g protein, 7 g fat (2 g saturates), 45 mg cholesterol, 35 g carbohydrate, 4 g fibre, 220 mg sodium, 514 mg potassium.
Excellent source of Vitamin A, Niacin, Vitamin B12
Good source of Vitamin C, Riboflavin, Vitamin B6

Lemon Ricotta Pancakes
The lemon flavour in these light and delicate pancakes is wonderful to wake up to. Dust the pancakes with a little extra sifted icing sugar before serving, if you wish.

Makes 6 servings (about 20 3-inch / 7.5 cm pancakes)
1 cup (250 mL) light ricotta cheese
3 egg yolks
1/2 cup (125 mL) all-purpose flour
1/4 cup (50 mL) granulated sugar
2 tsp (10 mL) grated lemon peel
Pinch ground nutmeg
1 tbsp (15 mL) soft non-hydrogenated margarine or unsalted butter, melted
4 egg whites
1/3 cup (75 mL) lemon juice
1/4 cup (50 mL) sifted icing sugar

1. In a large bowl, whisk together ricotta, egg yolks, flour, sugar, lemon peel, nutmeg and melted margarine.

2. In a separate bowl, beat egg whites until light and fluffy. Stir one-third of whites into ricotta batter. Gently fold in remaining whites.

3. Heat a large, lightly-oiled non-stick skillet on medium heat. Add batter to pan in large spoonfuls, flattening batter slightly with back of spoon. Cook for about 2 minutes per side, or until just cooked through.

4. In a saucepan, heat lemon juice and stir in icing sugar. Brush lightly over tops of cooked pancakes.

Per Serving: 194 calories, 10 g protein, 7 g fat (2 g saturates), 120 mg cholesterol, 24 g carbohydrate, trace fibre, 118 mg sodium, 120 mg potassium.
Good source of Riboflavin, Vitamin B12

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Delicious DASH Flavours

Delicious DASH Flavours

The proven, drug free, doctor recommended approach to reducing high blood pressure
tagged : heart

Written by award-winning cook and food scientist Sandra Nowlan, Delicious Dash Flavours is a full-colour cookbook that shows how to follow a proven, drug-free method of reducing and controlling high blood pressure without sacrificing gastronomic pleasure. Sandra has selected delicious recipes from Canada's top chefs, which she has modified to reduce fat, cholesterol and salt while maintaining all the delectable flavour.

These recipes and suggested menus follow the guidelines of the DASH diet. DAS …

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