3 Simple Recipes for a Healthy Heart

Pear Raspberry Yogurt Muesli

Prepare this in the evening and you’ll be off to a great start the next day with a satisfying and tasty breakfast.

INGREDIENTS

• 1cup large-flake rolled oats*
• 1/4 cup unsalted sunflower seeds
• 1/4 cup sliced almonds
• 1 firm, ripe pear*
• 2 tbsp ground flax seeds
• 1/8 tsp ground nutmeg or cinnamon
• 1-1/2 cups 1% plain yogurt
• 2 tbsp maple syrup or liquid honey
• 1-1/2 cups fresh or frozen raspberries (thawed if frozen), divided

*Use a mixture of rolled oats, quinoa flakes and/or barley flakes for a change in texture and flavour. Just keep the total amount at 1 cup.
*Use a pear that’s ripe and sweet but still firm enough to shred. Pears ripen from the inside first; to check for ripeness, gently squeeze the neck of the pear closest to the stem and it should give slightly.

INSTRUCTIONS

1. In a large, dry skillet, toast rolled oats, sunflower seeds and almonds, stirring constantly for about 5 minutes or until golden and fragrant. Transfer to a medium heatproof bowl and let cool. Set 1/4 cup aside for topping; cover and store at room temperature.
2. Coarsely shred pear on the coarse side of a box grater. Stir pear, flax seeds, nutmeg or cinnamon, yogurt and maple syrup or honey into bowl with oat mixture. Cover and refrigerate overnight.
3. To serve, stir 1 cup of the raspberries into yogurt mixture, mashing berries slightly as you stir. Spoon into bowls, sprinkle with reserved oat mixture and top with remaining raspberries.

NUTRITIONAL INFORMATION PER SERVING

• Calories: 256
• Protein: 10 g
• Fat: 9 g
• Carbohydrates: 37 g
• Fibre: 7 g
• Sodium: 46 mg

Prep time: 15 min | Cook time: 8 min | Refrigeration time: 12 hours | Makes: 6 servings

Herbed Dipping Sauce

Create a tasty side dish or appetizer by serving this sauce with grilled vegetables. 

INGREDIENTS

• 1 cup 1% plain yogurt
• 2 tbsp fresh rosemary, finely chopped
• 1 garlic clove, minced
• 1/2 tsp ground cumin
• Pepper to taste

INSTRUCTIONS

1. Combine all the ingredients.
2. Refrigerate at least one hour to let flavours blend.
3. Serve with grilled vegetables.

NUTRITIONAL INFORMATION PER SERVING

• Calories: 10
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 1 g
• Fibre: 0 g
• Sodium: 11 mg

Prep time: 10 min | Refrigeration time: 1 hour | Yield: 1 cup | Servings: 16

Greek Veggie, Chicken and Cheese Wrap

Wrap up this tasty vegetable, chicken and feta cheese mixture in a pita with luscious yogurt dip on the side and your lunch will be the envy of all your co-workers.

INGREDIENTS

• 1/2 cup 2% plain yogurt
• 1 tsp grated lemon zest
• 1 large black olive, minced
• 4 large lettuce leaves
• 4 large (about 9 inches/23 cm) whole wheat pita breads
• 1 cup shredded cooked boneless skinless chicken breast
• 1 cup chopped English cucumber
• 1 cup grape or cherry tomatoes, cut in half
• 2 tbsp very thinly sliced red onion (optional)
• 2 1/2 oz diced Canadian feta cheese
• 1 tsp dried oregano

INSTRUCTIONS

1. In a bowl, combine yogurt, lemon zest and olive. Portion into individual containers or one container. Cover and refrigerate until serving for up to 1 day.
2. Place one lettuce leaf on each pita; arrange chicken, cucumber, tomatoes, onion (if using), Canadian feta cheese and oregano in a line down the centre of each, dividing evenly. Fold top and bottom of pita over filling, then roll up pita tightly around filling to enclose.
3. Wrap tightly in plastic wrap or waxed paper and refrigerate until serving for up to 4 hours.
4. To serve, unwrap pita, cut in half crosswise, if desired, and serve with lemon-olive yogurt for dipping or spreading.

NUTRITIONAL INFORMATION PER SERVING

• Calories: 312
• Protein: 22 g
• Fat: 7 g
• Carbohydrates: 42 g
• Fibre: 6 g
• Sodium: 601 mg

Prep time: 10 min | Servings: 4