Recipes

​​Studies show that following a Mediterranean style of eating can reduce risk factors linked to your heart condition such as high blood pressure, high cholesterol, and high blood sugar.​​

Registered Dietitian Maria Ricupero and Chef David Marcus feature recipes that are well known to the Mediterranean region to show how you can put all these aspects of the diet together.

Directions

1. Make ​marinade by combining ½ cup Extra Virgin Olive Oil, juice from 1 lemon, 2 tsps dried oregano and 2 cloves minced garlic.
2. Pour marinade over trout and place in refrigerator for 30 minutes.
3. Make the brown rice by adding 2 tsp Extra Virgin Olive Oil into a small pot on medium heat. Add 4 cups of water and 2 cups of brown rice and bring to a boil,​ stirring regularly. Cook until done, approximately 30 minutes.
4. Remove trout from refrigerator and place on parchment paper on baking tray.
5. Place trout in pre-heated over set to 375 F and cook for 30 minutes (OPTIONAL: Can add sliced tomatoes and onions inside the cavity of the trout during cooking).
6. Serve cooked trout on a bed of brown rice.

​​Studies show that following a Mediterranean style of eating can reduce risk factors linked to your heart condition such as high blood pressure, high cholesterol, and high blood sugar.​​

Registered Dietitian Maria Ricupero and Chef David Marcus feature recipes that are well known to the Mediterranean region to show how you can put all these aspects of the diet together.

Directions

1. Add 1-2 tbsps of Extra Virgin Olive Oil into the food processor.
2. Add 1-2 cloves of minced garlic.
3. Add the juice from one lemon.
4. Add 1-2 tbsps of tahini (ground sesame paste).
5. Add 1 can of ‘no salt added’ chickpeas.
6. Add 1 tsp of cumin.
7. Blend on and off until the hummus turns into a creamy like paste.

​​Studies show that following a Mediterranean style of eating can reduce risk factors linked to your heart condition such as high blood pressure, high cholesterol and high blood sugar.​​

Registered Dietitian Maria Ricupero and Chef David Marcus feature recipes that are well known to the Mediterranean region to show how you can put all these aspects of the diet together.

Directions

1. Place the beans into the boiling water.
2. Remove the beans from the boiling water and let cool.
3. Add 2 tbsps of Extra Virgin Olive Oil.
4. Add 2 tsps of red wine vinegar.
5. Add 3 cloves of minced garlic.
6. Pour dressing over the beans and let them cool off in the fridge for 2-3 hours.

Sodium plays an important role in controlling blood pressure and fluid balance. Eating too much sodium, however, may cause high blood pressure in some people and a harmful build​up of fluid in people living with heart failure.

​Learn more about sodium and your health »

There are many ways to include lower sodium alternatives to your daily diet. Registered Dietitian Margaret Brum and Chef David Marcus feature tips that enhance the flavour of food without the use of salt.​

Directions

1. Roast ​beets in oven for 60 to 90 minutes at ​ 375F.
2. Cool beets for a few hours before peeling off the skin.
3. Add 3 tsp of Extra Virgin Olive Oil.
4. Add ¼ tsp of ground dry mustard.
5. Add in all the ingredients for the salad.
6. Add 2 tbsps of the salad dressing.

Sodium plays an important role in controlling blood pressure and fluid balance. Eating too much sodium, however, may cause high blood pressure in some people and a harmful build​up of fluid in people living with heart failure.

Learn more about sodium and your health »

There are many ways to include lower sodium alternatives to your daily diet. Registered Dietitian Margaret Brum and Chef David Marcus feature tips that enhance the flavour of food without the use of salt.​

Directions

1. Add ⅓ cup warm water.
2. Add 2 tbsps of Extra Virgin Olive Oil.​
3. Add 1 tbsp of honey.
4. Add 1 yeast package or 2 ¼ tsp.
5. Add 2 cups whole wheat flour.
6. ​Knead the dough and spread onto sheet of parchment paper. Set aside.
7. Sauté onion and garlic​.
8. Add in fresh tomatoes.
9. Add 1 can of low sodium tomato paste.
10. Add 1 teaspoon of sugar.
11. Cook sauce for 30 minutes, stir occasionally.
12. Let the tomato sauce cool before adding it to the pizza.
13. Add cooled tomato sauce to the pizza dough.
14. Add cheese, vegetables and any toppings.
15. Set oven at 475F and bake pizza for 25-30 minutes.
16. Top off the finished pizza with baby arugula and basil.​

Sodium plays an important role in controlling blood pressure and fluid balance. Eating too much sodium, however, may cause high blood pressure in some people and a harmful build​up of fluid in people living with heart failure.

Learn more about sodium and your health »

There are many ways to include lower sodium alternatives to your daily diet. Registered Dietitian Margaret Brum and Chef David Marcus feature tips that enhance the flavour of food without the use of salt.​

Directions

1. Sauté 1 cup chopped onions in 1 tsp of Extra Virgin Olive Oil​.
2. Add 4 cups of vegetable broth.
3. Add 2 cups of water.
4. Add in all the vegetables.
5. Add 1-2 tbsps of dried herbs and spices.
6. Add 3-4 cloves of garlic.
7. Bring to a boil and let simmer for 60 minutes.