Treasure the special women in your life
Here are some easy heart healthy meal ideas to show one of your treasured women
just how special she really is.
Breakfast in bed
Who wouldn't love to have breakfast
in bed! Any of these heart healthy recipes will make her feel pampered and offer
a nutritious start to the day.
- Cereal Surprise. This breakfast tastes as good as it looks.
Take a scoop of her favourite whole grain cereal and mix in a small handful
of toasted walnuts or almonds. Pour in low-fat milk and top with fresh sliced
strawberries and blueberries.
- Whole
Wheat Cranberry Apple Loaf. This wholesome,
high-fibre loaf is made with whole wheat flour, and low-fat yogurt. Serve
with a small glass of orange juice and turn off the alarm clock. The wonderful
aroma of this freshly baked loaf will be her wake-up call.
- Scrambled eggs. Get the kids to help make this easy but
nutritious breakfast. Use one to two omega-3 enriched eggs -- they are an
easy way to get more heart healthy omega-3 fats in our diet. Serve with a
slice of whole grain toast and a cup of low-fat milk.
Lunch, brunch or dinner
For a balanced meal, try to include a food from each of the four food groups:
Vegetables and Fruit; Grain Products; Milk and Alternatives; and Meat and Alternatives.
- Pesto
Pasta with Chicken, Zucchini, Peppers and Tomatoes. With zucchini, peppers
and sun dried tomatoes, this colourful dish packs in over 11 grams of fibre.
Add a glass of low-fat milk to round out the meal.
- Curried
Red Lentil & Spinach Soup. This hearty soup is as warm and comforting
as her hugs. Filled with lentils and vegetables, the soup is very high in
fibre and low in sodium. Serve the soup with a grilled cheese sandwich made
with low-fat cheddar or Swiss cheese.
- Grilled
Chicken with Roasted Red Pepper and Arugula Sandwich. This is a simple
yet tasty sandwich filled with fresh ingredients. Make it on a whole wheat
or whole grain bun, pita or baguette for added fibre. Add a slice of low-fat
cheese or a glass of low-fat milk to balance the meal.
- Parchment
Baked Asian Fish. Fish is a heart healthy choice any time of year. This
is an easy low-sodium dish that's perfect for both beginner and advanced cooks.
The fish is steamed and looks “gift-wrapped” in parchment or foil.
Serve with brown rice, an extra serving of veggies, and low-fat vanilla yogurt
for dessert.
- Orange
Rosemary Glazed Pork Tenderloin. This is another delicious, low sodium
recipe and uses orange marmalade, Dijon mustard, rosemary, garlic and pepper
to flavour the meat. Serve with whole wheat couscous or brown rice, and Cinnamon
Roasted Sweet Potatoes with Apples. Finish off the meal with a café latte
made with low-fat milk.
Celebrate one of the treasured women in your life with the thoughtful gift of
heart healthy treats. Make her a fresh fruit salad for dessert, give her a heart
healthy cookbook, or leave a dark chocolate truffle on her pillow.